Race Fueling Planner
Turn your weight, race duration (or an uploaded GPX file), and product preferences into a full carb/fluid/sodium plan — with a serving-by-serving breakdown. Free, instant, no account needed.
Athlete & Duration
Route (optional)
Upload a GPX file to get a grade-adjusted duration and a per-checkpoint carb timeline, instead of typing a flat duration.
Drag your GPX file here
Preferences
Products
Caffeine
Your Fueling Plan
What to carry
Targets above are stated in absolute grams/mL/mg per hour, not scaled to your 70kg body weight — published sports-nutrition guidelines are given as absolute rates, not per-kg ones.
How This Plan Is Calculated
Carb, fluid, and sodium targets follow the same published guidelines as our Fuelling Calculator (ACSM's duration-based carb breakpoint; ultra-endurance nutrition literature for fluid and sodium). When you upload a GPX file, duration and the carb timeline are grade-adjusted using the same physiological model (Minetti et al., 2002) as our GPX Explorer's Personal Plan — a flat-ground pace is converted into real per-segment time based on this specific route's climbs and descents, not a single average pace. The product breakdown splits your total carb target evenly across whichever product types you select and rounds up to whole servings — it's a packing guide, not a claim that gels, drinks, and solids are nutritionally interchangeable in any other proportion.
Frequently Asked Questions
Do I need to upload a GPX file to use this tool?
No — you can type a duration directly and get a full plan. Uploading a GPX file is optional and adds a grade-adjusted duration estimate plus a per-checkpoint carb timeline for that specific course.
How is the product breakdown decided?
Your total carb target is split evenly across whichever product types (gels, drink mix, solids) you select, then rounded up to whole servings using commonly-cited reference carb contents per serving. It's a packing guide, not a nutritional ranking of one product type over another.
Why doesn't the plan scale with my body weight?
The published sports-nutrition guidelines behind these targets (ACSM for carbs, ultra-endurance literature for fluid and sodium) are stated in absolute grams/mL/mg per hour, not per kilogram — scaling by weight would mean inventing a formula nobody has published.
What does the caffeine preference change?
It only adds a note about when in the race a caffeinated product tends to help most — it doesn't change your total carb target. Always test caffeine in training before race day, not for the first time on course.