Plan your pre-race carbohydrate loading and create a personalised race-day fueling strategy based on race type, distance, intensity, elevation and GPS track.
Athlete & Race Setup
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Recommended Carbs / Hour
90 g
Estimated Total Carbs
900 g
Hydration Priority
High
Sodium Priority
High
Strategy Difficulty
Moderate
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Carbohydrate Loading Strategy
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Daily Carb Target
525 g
Total Carb Target
1575 g
Carbs Per Meal
105 g
```
Race-Day Fueling Strategy
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Total Fluid Needed
7.5 L
Total Sodium Needed
7000 mg
Estimated Gels
18
Fueling Frequency
Every 20 min
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Upload Race Track
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For this MVP, GPX files are fully supported. FIT support can be added in a future version.
Total Distance
0 km
Elevation Gain
0 m
Elevation Loss
0 m
Highest Point
0 m
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Automatic Course Segments
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Segment
Km
Elevation Gain
Elevation Loss
Gradient
Difficulty
Intensity
Carbs
Fluids
Sodium
Coaching Note
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```
Bike Fueling Strategy
Eat and drink regularly
Prioritise fueling on stable terrain
Fuel before long climbs
Avoid technical descents for complex fueling
Use the bike leg to prepare for the run
Run Fueling Strategy
Use smaller and more frequent intake
Plan gels around aid stations
Maintain fueling in the final third
Do not wait until fatigue appears
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What to Eat During Race Week
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What to Eat
Rice
Pasta
Bananas
Toast
Low-fibre cereals
Sports drinks
What to Reduce
Very high-fibre foods
Excessive fat
Alcohol
Very spicy meals
What to Drink
Water
Electrolytes
Sports drink
Avoid overdrinking
What Not To Do
Do not try new gels
Do not skip breakfast
Do not radically change your diet
Do not stop fueling too early
```
Export Race Nutrition Infographic
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Export a clean coaching infographic with athlete data, fueling strategy, elevation profile and segment recommendations.