Describe your race

In one sentence - we'll fill in the form below for you to check. Or just fill it in yourself.

Your race

Intakes land on a ~30 min cadence. The right default for road racing.

Target finish time

About you

SexDrives the sweat-rate prior. Other uses the male base.Weight (kg)

Experience

NewbieFirst long event, low-end carb toleranceIntermediateA few races in, comfortable around 60 g/hCompetitiveTrained gut, regularly racing 70-90 g/hPro / gut-trainedPushing 90-150 g/h, fully gut-trained

I already know my carbs/h target optional override When set, bypasses the experience-based default. Capped at 1.5 g/kg/h.

Conditions

EffortHeatHumiditySodium profileA sweat-sodium test beats any prior. This is a default.

I've measured my sweat rate optional override (ml/h) When set, swaps the ±35% estimated band for ±10% measured. Skip if you haven't tested.

Caffeine plan

OffNo caffeine in the planStandard3 mg/kg pre-race (45 min out). The default for most athletes.High5 mg/kg pre-race. Only after testing it in training.

I'm caffeine-sensitive (halves all doses) Pre-race dose lands 45 min before start. Hard ceiling 9 mg/kg total. Test in training.

Preferences

Brands you actually use

Empty selection plans with all brands - the default.

Loading brands…

GelsDrink mixesChewsBars

Caffeinated vs caffeine-free products

Catalog filter only. Independent of your pre-race caffeine plan above.

Add a pre-race top-up ~25-30 g of carbs 20 min before the start. Default on for tri (the swim eats your first fueling window). Optional for other sports.