1. train your body to rely more on fat
2. Do carbo loading 3 days before the race so your glycogen level is higher than normal level
3. During the race, Drink sport drinks or eat energy gels and chase
gels down with water. Caloroes in such drink or food
can quickly turn into glycogen but one hor human body
can only digest 100-200 caloroies

No 3 means you have to take in some liquid