1. Glycogen depletes faster

At 2,600m your body relies more on glycogen and less on fat — because the aerobic pathway is less efficient with reduced oxygen. This means you hit the wall earlier than at sea level at the same pace. The 3-day carb load isn't optional here: it's the difference between finishing and not finishing.

2. Silent dehydration

Bogotá is cool (45-57°F in the morning) and dry. Altitude + dry air increases water loss through breathing without you feeling hot. Many runners finish dehydrated without ever feeling thirsty. The Bogotá rule: hydrate at EVERY aid station even if you don't feel thirsty.

3. Electrolytes first

Water alone dilutes plasma sodium — at altitude, hyponatremia risk is real. Sports drinks with 4-8% carbohydrates and sodium are superior to plain water during the race. If you take gels, always pair them with water, never with sports drink, to avoid carbohydrate overload.

THU

D-3

Start carb loading

8-10g of carbohydrates per kg of body weight. Rice, pasta, potato, bread, oats, fruit. Keep protein, reduce fiber (less raw vegetables and legumes). Hydration: 35-40 ml/kg/day. Light training or rest.

FRI

D-2

Peak load · Simplify

Same carb volume. Eliminate new foods, strong condiments, spicy or high-fat meals. D-2 dinner is more important than D-1 — you have time to digest. Pasta with light sauce, rice with chicken, baked potato.

SAT

D-1

⚠️ Most critical day — don't experiment

Normal breakfast, light carb-based lunch, early dinner (before 8pm) — pasta or rice, moderate portion. No new food, no unknown restaurants. Normal hydration — don't overcompensate. Too much water on D-1 disrupts sleep. Pale yellow urine = you're good.

🏁 Sunday July 26 — Race Day · Start 8:00 AM

Breakfast: 2.5-3 hours before (approx. 5:00-5:30 AM)

60-90g of carbohydrates + moderate protein + low fat. Proven options: oatmeal with banana and honey, toast with peanut butter and orange juice, arepa with egg and fresh cheese. Nothing new. Only what you've practiced in training.

30-45 minutes before start

200-300ml water + electrolytes. If you use caffeine, this is the moment (3mg/kg). One gel or 1-2 dates if your stomach feels empty.

KM

What to drink

Amount

KM 5

Water or sports drink

150-200ml

KM 8-9

Water + 1st gel

150-200ml

KM 11-12

Sports drink

150-200ml

KM 14-15 ⚡

Water + caffeine gel

200ml

KM 17-18

Sports drink or water

150ml

KM 20

Whatever you need — almost there

As needed

⚠️ Hyponatremia warning

Drinking too much plain water can dilute blood sodium — nausea, confusion, severe cramping. Bogotá's cool weather masks dehydration: you don't feel thirsty but you are losing fluids. The answer isn't more water — it's water with electrolytes. If you feel strong nausea at KM 15+, don't drink plain water.

📚 Spanish vocabulary · Terms you'll hear in Bogotá

You don't win the race on Sunday. You win it on Wednesday, Thursday and Friday — in the kitchen and with your water bottle.

Coach Henri 5x MMB · USATF Coach · PMPRunning

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