Personalized, hour-by-hour fueling plans built from sports science — not guesswork. Adjusted for your body, your race, and your weather.
Every distance has different fueling demands. We account for that.
Racing a specific event? Browse 400+ races with historical weather data and race-specific fueling strategies.
Race type, target time, body weight, experience level. Takes about 60 seconds.
Hour-by-hour carb, fluid, and sodium targets — adjusted for race-day weather at your location.
Save your plan, export to PDF. Tape it to your bike, screenshot it for your watch. Go race.
Each plan is tailored to your body weight, race distance, target time, experience level, and predicted weather conditions.
Not just totals — exact targets for every hour of your race, with ramp-up pacing built in.
40–120 g/hr based on your experience level and gut tolerance, using glucose + fructose science.
Sweat rate estimation tuned by temperature, humidity, and intensity. Sodium dosing to match.
Auto-fetches forecast data for your race location. Plans adapt to heat, humidity, and rain risk.
Specific recommendations — gels, chews, drink mix, or real food — mapped to each hour.
Warnings for high heat, gut fatigue in long races, and hyponatremia risk — before race day.
Current sports science consensus for events over 2.5 hours, using dual-transport glucose + fructose pathways.
We estimate your losses and recommend 70–80% replacement — full replacement can cause more problems than it solves.
Remarkably consistent across paces. We use this to estimate your burn, then target 30–50% caloric replacement.
Sweat rate scales with temperature above 60°F. We model this alongside humidity to estimate your fluid needs.
Formulas based on Jeukendrup (2014), Sawka et al. (ACSM Position Stand), Gagge & Stolwijk sweat models, and current ISSN guidelines. All calculation logic is open and testable — no black boxes.
Carb loading before a race works best by grams per kg, not one huge pasta dinner. Learn how much to eat, when to start, and which foods work on race week.
Read: The Complete Guide to Carb Loading →Build an Ironman 70.3 nutrition plan with carb, fluid, and sodium targets for the swim, bike, and run, plus bottle, gel, and timing examples for race day.
Read: Ironman 70.3 Nutrition Plan →Most marathoners need 4-8 gels on race day. Here is how to time them by finish time, carb target, sports drink, caffeine, gut tolerance, and gel size.
Read: How Many Gels Do You Need for a Marathon? A Simple Timing Plan →Glucose-to-fructose ratio matters once you push past 60g carbs per hour. Use practical examples to choose 2:1, 1:0.8, gels, or drink mix for race day.
Read: Glucose-to-Fructose Ratio Explained →Gels, chews, and drink mix can all work. Here's how to choose the right race fuel based on carb targets, gut tolerance, water needs, and race logistics.
Read: Gels vs. Chews vs. Drink Mix →A practical gran fondo nutrition plan for century rides, with carb targets, bottle setup, aid-station strategy, and hydration rules to avoid bonking late.
Read: Gran Fondo Nutrition →Every formula traces back to Jeukendrup, Sawka et al., and ACSM position stands — not blog posts.
All calculation logic is transparent and unit-tested. You can see exactly how your plan is built.
No paywall, no account required, no “premium tier.” Build unlimited plans and export PDFs for free.
Your race nutrition plan takes 60 seconds to build. It's free, no account needed, and you'll walk away with an hour-by-hour blueprint you can actually use.
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