How to Prepare for Võhandu Marathon: Energy, Nutrition and a Plan
Võhandu Marathon is more than just a race. It’s 100 kilometers of constantly changing river conditions, weather, rhythm, and emotions. Starting in Võru and finishing in Võõpsu, it brings to the course every spring both experienced marathon paddlers and those for whom this is the first truly long endurance challenge of their life. But one thing is certain: without the right energy strategy, it’s impossible to complete this distance with maximum enjoyment and safety.
That’s exactly why we have created the Võhandu Marathon Energy Pack — a practical, proven solution designed to keep your energy levels stable throughout the entire course.
Why is extra energy critical at Võhandu Marathon?
During prolonged paddling, muscle glycogen stores inevitably get depleted. If carbohydrates aren’t added at the right time and in the right amount, pace drops, coordination suffers, and fatigue can hit suddenly. On top of that, you lose fluids and salts through sweating, which affects muscle function and focus.
Võhandu Marathon is not a sprint — it’s an endurance classic. A successful performance requires:
- regular carbohydrate intake,
- maintaining fluid and electrolyte balance,
- gut-friendly products that are easy to consume on the move.
Võhandu Marathon 2026 Energy Pack
Võhandu Marathon is a long, unpredictable, and demanding effort where energy needs increase hour by hour. That’s why we’ve deliberately upgraded the 2026 energy pack — with the goal of providing more truly usable energy, without the athlete needing to pay more or rely on random additional products.
Enervit Energy Pack 2026 includes in total:
- 201 g carbohydrates
- 997 kcal of energy
- around 1 g of salts
For comparison:
2025. energy pack contained 136 g carbohydrates and 681 kcal.
This means that in 2026. athletes get significantly more energy,which is a clear advantage over such a long distance.
Before you hit the course: why carbohydrate loading matters
An energy pack taken onto the course helps keep your energy levels stable during the race, but its maximum effectiveness depends on how full your glycogen stores are before the start. If your muscles and liver go into the race with “half-empty tanks,” the energy you take in during the race will first be used to cover the deficit — not to maintain pace and endurance.
That’s why purposeful carbohydrate loading during the week leading up to the event is an important part of the overall energy concept. Properly filled glycogen stores create a strong base, allowing the energy you consume on the course to add effectively and support a stable performance throughout the entire distance.
How to carbohydrate-load correctly before the race
1) Start carefully one week before the race
- Reduce training load during the final week, especially in the last couple of days before the start. This helps the body conserve energy and promotes glycogen storage in the muscles and liver.
2) Increase carbohydrates day by day
- 2–3 days before the race, increase the share of carbohydrates in your diet (for example: pasta, rice, potatoes, fruit, bread, juice).
- A good target is approximately 5–7 g of carbohydrates per kilogram of body weight per day, combined with lower-fat, lower-fiber foods.
3) Focus on easily digestible sources
- Choose foods that are lower in fiber and easy to digest, so your gut isn’t overloaded before race day.
4) Don’t make big changes on race morning
- Breakfast about 2–4 hours before the start should be high in carbohydrates (e.g., porridge, white bread with honey or jam, a banana), but it should not be new or untested food.
5) Hydrate and top up sodium
- Hydration and electrolytes matter, because together they help maintain fluid balance and support glycogen use and normal muscle function.
Energy plan by distance
One of the unique features of Võhandu Marathon is that the course includes several clear landmarks — many of them bridges that athletes know well. These make it easy to plan your energy intake. The plan below helps you maintain stable energy throughout the course, without unnecessary rushing or forgetting.
1) Before the start – a stable energy base
Before heading onto the course, consume Pre Sport jelly and prepare Isocarb sports drink in your bottle.
- Pre Sport jelly: 103 kcal, 25 g carbohydrates
- Isocarb sports drink (in the bottle): 244 kcal, 60 g carbohydrates
Pre Sport fruit jelly contains isomaltulose, which releases energy gradually and helps create a stable energy base without sharp blood sugar spikes.
2) Course start – calm pace and regular energy
Drink the Isocarb sports drink gradually until the Leevi aid station, not all at once. This supports a strong and stable start.
At Kääpa bridge
Consume 1 + 1 melt-in-the-mouth energy tablets.
- Total: 28 kcal, 8 g carbohydrates
A quick, easy energy top-up without stressing digestion.
At Paidra bridge
Consume again 1 + 1 melt-in-the-mouth energy tablets.
- Total: 28 kcal, 8 g carbohydrates
This helps keep carbohydrate intake regular and prevents an energy dip.
3) Mid-course – stability and fluid balance
Leevi aid station
Refill your bottle with Enervit isotonic sports drink.
- 103 kcal
- 25 g carbohydrates
- 0,6 g salt
This is an important point to restore fluid and electrolyte balance.
At Reo bridge
Consume Power Time Sweet & Salty energy bar and, depending on how you feel, 1–2 energy tablets.
- Bar: 158 kcal, 11 g carbohydrates
- Tablets add quick energy as needed
The sweet-salty taste helps prevent flavor fatigue and supports electrolyte balance.
At Võuküla bridge
Consume Power Time Dried Fruits energy bar and 1–2 energy tablets depending on how you feel.
- Bar: 164 kcal, 15 g carbohydrates
This is a good moment to give your body a bit of solid energy before the final third of the course.
5) Final section – focus and the last energy boost
Leevaku aid station
Refill your bottle again with isotonic sports drink.
- 103 kcal
- 25 g carbohydrates
- 0,6 g salt
Fluids and salts are critical here to keep muscle function and focus stable.
At Nulga bridge
Consume a C2:1 energy gel.
- 160 kcal
- 40 g carbohydrates
The gel is ideal for the final section, when fatigue is high and chewing is no longer comfortable.
Important to remember
The timing is a guideline, not a strict rule. If you feel you need support earlier or more frequently, don’t hesitate to take the next product before the planned point. Listening to your body is just as important as good preparation on a long-distance effort.
A practical add-on for race day
For your energy plan to work in real race conditions, having the right drinking bottle matters. At the race center, you can also purchase a 750 ml drinking bottle for just €1 per unit It’s a convenient option if you’ve forgotten your own bottle — or if you simply want to start with clean, reliable equipment.
The 750 ml bottle is well suited for sports drinks on longer sections, where regular fluid and carbohydrate intake is essential. The bottle has a deep grip area, which helps it sit securely between the boat’s bungee cords without slipping, bouncing, or working its way out. This solution has been practically tested by multiple Võhandu Marathon paddlers in real race conditions.
The pack can only be ordered when registering for Võhandu Marathon. Ordered packs can be conveniently collected at the VM race center.
For more information, contact info@enervit.ee or call +372 56 27 28 52.