Race Fueling Intake | RaceFuelPlanner

About you

Tell us who you are so we can size your plan correctly.

Full name*

Please enter your name.

Email*

Please enter a valid email.

Body weight*

Please enter your body weight.

Sex*

Used to calibrate sweat-rate baselines. Won't appear on your plan.

Racing experience at this distance*

More race experience = higher carb tolerance ceiling.

Please pick your experience level.

Your race

What you're racing, when, and where. Your carb and fluid targets scale directly with race time.

Race name*

Please enter the race name.

Race type*

Please pick a race type.

Race date*

Please pick a date.

Race start time*

Please enter the start time.

Target finish time*

Your carb and fluid budget scales with race time. A realistic number keeps targets accurate.

Please pick a target finish time.

Course profile*

Heavy climbing raises both carb burn and sodium loss — we adjust targets on hilly courses.

Please pick the course profile.

Is this an IRONMAN® branded event?*

Yes No Not sure

"Yes" auto-fills 2026 IRONMAN on-course products (Maurten Gel 100, Caf 100, PH 1000). You can still change anything.

We've pre-filled the 2026 IRONMAN on-course products below. Change any if you prefer your own.

Please pick one.

Race is at altitude (over 5,000 ft / 1,500 m)

Altitude thickens breathing load and increases fluid loss — we add extra hydration guidance above 5,000 ft.

Your body & race prep

How your body handles fuel, sweat, and salt on race day. The more you fill in, the sharper your targets.

Last race & conditions

What happened in your last race?

Directly shapes your plan — cramping shapes pacing cues (sodium lifts only on hot races), bonking adds carbs, and GI issues get a conservative approach.

Expected weather

We push sodium and fluid higher in heat. Check race-week forecast.

How heat-acclimated are you?

Carbohydrate

How much carb have you trained to take in during racing?

Standard — the conservative starting point (leave this if unsure) Trained — I regularly fuel high in long sessions and my gut is used to it Advanced — I've pushed to the top and my gut handles it I know my exact numbers

Standard is our default because most athletes have not yet trained their gut for high carb rates. Pick Trained (about +25%) if you regularly fuel high in long sessions, or Advanced (about +50%) only if you've built and tested a bigger gut in training. We cap everyone at what a trained gut can absorb (120 g/hr bike / 100 g/hr run).

How does your stomach handle fuel on the run vs the bike? (triathlon only)

About the same A bit less on the run (default) A lot less on the run

Most athletes absorb a little less running than riding, so the run number sits below the bike number. Not sure? Leave the default — you can dial it in later.

Sweat & salt

How much do you sweat?

Primary dial for fluid targets. Telling us you're a heavy sweater won't raise your race-day numbers — we keep those conservative — but we'll give you higher numbers to trial in training.

How salty is your sweat?

Check your kit after a hard session — white crust = salty sweater (~1 in 5 athletes). Stinging eyes when you wipe sweat is another sign.

Measured sweat rate (L/hr) — optional override

Only fill if you've done a weigh-in/out sweat test. Most athletes skip this.

Measured value overrides the tier above.

Value seems low — double-check (most athletes ≥ 0.4 L/hr).

Value seems high — double-check (most athletes < 2.5 L/hr).

Lab-measured sweat sodium (mg/L) — optional

From a Levelen, Precision Hydration, or Gx sweat test. Leave blank and we'll use your tier selections above.

GI & caffeine

GI sensitivity during racing*

Please pick your GI sensitivity.

Cramping history

Cramps are mostly fatigue-driven — pacing matters more than salt. On hot races, a cramping history lifts your sodium target (IOC 2023 heat consensus).

Your daily caffeine habit

"None" = no caffeinated products in your plan.

Caffeine protocol for race day

Sets your caffeine window and hourly dose. We slot in caf gels automatically from that point onward.

On-course products

Choose what you'll actually use on race day. Leave any category blank to use our default. Select "+ Custom product" to enter your own product's macros.

Aid station fueling

I'll grab fuel from course aid stations (replaces my carried bottles for that leg)

Race-day on-course drink (specific brand)

Pick the brand if you know it (Gatorade Endurance, PH 1000, etc.). "Unknown" is fine.

Carry limits

Max gels on the bike

Max gels on the run

Fuel cadence

Bike fuel cadence

Run fuel cadence

Bike setup

Bottles, bike aid stations, and bike special needs bag. Defaults to 2 × 750 ml — adjust if you run an aero bottle or extra cage.

Bottles

Number of bottles

Heads up: Your BTA bottles total over 2L — may exceed the IRONMAN 2L front-mount cap. Double-check race rules.

Bike aid stations

What does bike aid serve?

Not sure? Leave the default — we'll plan around water.

Bike aid-station spacing

Bike special needs bag (full Ironman only)

I have a Bike SN bag — picked up at bike midpoint (~mile 56)

Run logistics

How you'll carry fuel and hydration on the run, and your special needs bag if applicable.

Carry plan

I'll grab on-course aid — refill at aid stations Run handheld / run-belt — I'll carry my own fluid on the run I'll carry salt tabs (250 mg sodium per tab assumed)

Run aid stations

Run aid-station spacing

Run special needs bag (full Ironman only)

I have a Run SN bag — picked up at run start (~mile 13)

Confirm & submit

Token check pending…

I confirm the information above is accurate. I understand this plan is for guidance — not medical advice — and I'll test all fueling in training before race day. By continuing I accept the Terms of Use.

Please confirm to submit.

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