How to Use Beet It Energy Gel Top Up 100 During a Long Run or Ride

Endurance athletes know that fueling mid-exercise is just as important as pre-race preparation. Whether you are training for a marathon, a century ride, or a long trail run, having a reliable energy source that works with your body—not against it—can make or break your performance. The Beet It Sport Nitrate Energy Gel Top Up 100 is designed specifically for those moments when your glycogen stores start to dip and you need a quick, clean boost without the sugar crash.

In this guide, we will walk you through exactly how to use the Beet It Energy Gel Top Up 100 during a long run or ride. You will learn when to take it, how to pace your intake, and how to combine it with other products in the Beet It range for optimal results. By the end, you will have a clear, actionable fueling plan that helps you go the distance with confidence.

Why Timing Matters for Energy Gels

Taking an energy gel too early can leave you with unused fuel, while waiting too long can lead to the dreaded bonk—a sudden drop in energy that makes every step or pedal feel impossible. The Beet It Energy Gel Top Up 100 is formulated with a blend of beetroot-derived nitrates and fast-acting carbohydrates, designed to be absorbed quickly without upsetting your stomach. For best results, plan your first gel intake around the 45- to 60-minute mark of your run or ride, when your body begins to deplete its stored glycogen.

After the first gel, aim to take another every 45 to 60 minutes, depending on intensity and duration. For a three-hour marathon or a four-hour bike ride, that means you will likely consume three to four gels total. Always pair each gel with a few sips of water to help with absorption and to avoid any sticky residue in your mouth. This simple rhythm keeps your blood sugar steady and your nitrate levels elevated, supporting both energy and blood flow.

• First gel: 45–60 minutes into exercise
• Subsequent gels: every 45–60 minutes
• Always drink water with each gel

How to Use Beet It Energy Gel Top Up 100 on a Long Run

Long runs place unique demands on your body—continuous impact, higher heart rate, and the need for sustained energy without gastrointestinal distress. The Beet It Energy Gel Top Up 100 is designed to be easy to carry and open mid-stride. Before your run, practice opening the gel packet with one hand so you can take it without breaking your rhythm. When you reach the 45-minute mark, slow to a jog or walk, tear open the gel, and squeeze it into your mouth. Follow immediately with water from your hydration belt or handheld bottle.

For runs longer than 90 minutes, consider alternating the Energy Gel Top Up 100 with a solid snack like a banana or a handful of dates to provide variety in texture and nutrients. Many runners also find that using the Beet It Regen Cherry+ Shot after the run speeds up recovery by reducing inflammation and replenishing antioxidants. Incorporating the gel into your long-run routine will help you finish strong and recover faster.

• Practice opening the gel one-handed before race day
• Take with water—never dry swallow
• Alternate with solid foods for runs over 90 minutes

How to Use Beet It Energy Gel Top Up 100 on a Long Ride

Cycling presents its own fueling challenges: wind, vibrations, and the need to keep both hands on the bars for long stretches. The Beet It Energy Gel Top Up 100 is compact enough to fit in a jersey pocket or top-tube bag. On a long ride, aim to take your first gel after 45 minutes, ideally while on a steady section of road or a gentle climb where you can briefly take one hand off the bar. Squeeze the gel into your mouth and wash it down with a sip from your bottle.

Because cycling often involves higher carbohydrate burn rates than running, you may need to supplement the gel with an electrolyte drink or a small bar. The Beet It Sport Nitrate 3000 x 12 is an excellent companion product—it provides a concentrated nitrate dose that you can take before the ride to boost endurance, while the gel handles mid-ride energy. For very long rides (over 4 hours), consider carrying a second gel and a backup snack to avoid hitting the wall.

• Store in an easily accessible jersey pocket
• Take first gel at 45 minutes on a steady section
• Pair with a pre-ride nitrate product like Beet It Sport Nitrate 3000 x 12

Combining the Energy Gel with Other Beet It Products

To get the most out of your fueling strategy, you can layer Beet It products throughout your workout. Start your session with a Beet It Nitrate 400 Shot about 90 minutes before you head out. This pre-workout shot loads your blood with nitrates, improving oxygen efficiency and delaying fatigue. Then, during the run or ride, use the Beet It Energy Gel Top Up 100 every hour to maintain energy levels.

After you finish, switch to recovery mode with the Beet It Regen Cherry+ Shot, which contains tart cherry extract to reduce muscle soreness and speed up repair. This three-step approach—pre-load, mid-race fuel, and post-exercise recovery—creates a seamless nutritional cycle that supports your training goals. Many athletes also keep a Beet It Organic Shot with Ginger or Turmeric on hand for days when they want a lighter, plant-based energy option.

• Pre-load with Beet It Nitrate 400 Shot 90 minutes before
• Mid-ride/run: Beet It Energy Gel Top Up 100 every hour
• Post-exercise: Beet It Regen Cherry+ Shot for recovery

Common Mistakes to Avoid When Using Energy Gels

Even experienced athletes can make fueling errors that compromise performance. One common mistake is taking a gel too late—waiting until you already feel fatigued. By then, your body is already in a deficit, and it takes longer to recover. Another mistake is skipping water. Gels are concentrated, and without adequate fluid, they can cause stomach cramps or nausea. Always drink at least 100–150 ml of water with each gel.

Also, avoid taking two gels too close together. Your body needs time to absorb the carbohydrates and nitrates, so stick to the 45- to 60-minute interval. Finally, do not experiment with new gels on race day. Test the Beet It Energy Gel Top Up 100 during a long training run or ride to see how your stomach handles it. This way, you can adjust the timing and quantity before the big event.

• Do not wait until you feel tired—take the gel proactively
• Always drink water with the gel
• Test the gel during training, not on race day

Mastering the art of mid-race fueling takes practice, but with the Beet It Energy Gel Top Up 100, you have a reliable tool that supports both your energy and recovery. Start by following the timing guidelines in this guide, then adjust based on your personal experience. Ready to fuel your next long run or ride? Explore the Beet It Sport Nitrate Energy Gel Top Up 100 and add it to your training kit today.