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Tell us about your race.

Six minutes. We'll calculate carbs, fluids, sodium and a minute-by-minute schedule.

Distance

Triathlon

Run events

Expected times

About you

Experience level

Scales carb targets ±10%. Novices absorb less; advanced athletes can push higher rates.

Training practice

The single most impactful accuracy input. Gates your carb ceiling.
Practised race-day fuelling at target rate?Consumed 60+ g/h carbs in race-like training sessions without GI issues.

Bike carbs capped at 75 g/h until you've practised at higher rates. Gut training schedule will be added to your plan.

Race-day temperature

Preferred fuel types

Pick at least one. We'll mix them to prevent taste fatigue.

GI sensitivity

Be honest — this drives the carbs/hour ceiling and product rules.

Caffeine

We screen for contraindications before including any caffeine protocol.
Caffeine side effects (anxiety, palpitations, GI, sleep)We'll use a safer low-dose protocol if you tick this.

Advanced options

Optional. Defaults work for most athletes.
Show advanced optionsHydration, carry capacity, race start time, GI symptoms, medical history.

Add to my plan

These sections are appended to the PDF.

We'll send a one-time debrief 48 h after your race — how did the plan hold up?

Gut-training scheduleProgressive carb loading over your build phase — week by week.
Recovery guidelinesPost-race carb/protein/fluid targets based on your body weight.
$19 · One race · No subscription