LOGISTICS ENGINE

RACE FUELING.

RACE PARAMETERS

monitor_weight Body Weight 75.0 kg

timer Expected Finish STANDARD DEFAULT 05:15 h:m

Log your thresholds in the Dashboard to unlock personalized recommendations.

device_thermostat Race Conditions

NUTRITION TARGETS

CARBS

FLUID

SODIUM

PRE-SWIM

--g

--mL

--mg

BIKE

--g

--L

--mg

RUN

--g

--L

--mg

TOTAL

--g

--L

--mg

directions_bike BIKE CARBS --

sprint RUN CARBS --

water_drop HOURLY FLUID --

THE WISDOM

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Train the Brand: Check the race nutrition partner. Try their products during your longer training days and race simulations. If your stomach or palate rejects it, you will need to carry 100% of your own fuel.

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Test in Training: Don't try a new gel, hydration mix, or carb ratio on race day.

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Study the Map: Knowing exactly where the aid stations are dictates how much you actually need to carry.

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Listen to your Gut: On race day, if you feel you are no longer absorbing your nutrition, stop eating/drinking. Your gut may have shut down. Slow your pace, and give it a bit of time before trying again.

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Don't Skip Stations: It is tempting to blow past an aid station when you feel great and don't want to break your rhythm. Don't do it. Missing a scheduled bottle or gel creates a deficit that will derail your race later on. Slow down, grab what you need, and stay on plan.

SWEAT RATE PROTOCOL

Weigh yourself before and after a session to measure your personal fluid loss rate.

SWEAT TEST HISTORY

No sweat rate tests logged yet.

THE PHYSIOLOGY expand_less

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The Fuel: Carbohydrates

Your body only stores enough glycogen for roughly 90-120 minutes of hard effort. Once depleted, you "bonk" and your pace collapses. You must constantly drip-feed carbs to keep the engine running.

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The Cooling System: Fluid

As you sweat, your blood volume drops. If you lose >2% of your body weight in fluid, your heart has to pump significantly faster to maintain the same power output (cardiac drift).

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The Activator: Sodium

Sodium dictates how well your gut actually absorbs the water you drink. Without adequate sodium, water just sloshes in your stomach. It is also critical for maintaining muscle contraction and preventing cramps.

PRE-RACE PROTOCOL expand_less

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T-72 Hours (Carb Load)

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T-12 Hours (Logistics & Prep)

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T-3 Hours (RACE MORNING)

RACE EXECUTION TIMELINE expand_less

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Pre-Swim (T-15 Mins)

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TRANSITION (Swim to Bike)

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The Bike Strategy

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TRANSITION 2 (Bike to Run)

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The Run Strategy

RACE FUELING.

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