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Race Nutrition Planner

Evidence-based fueling strategy for your next race. Calculate carbohydrate, sodium, fluid, and caffeine targets — then see exactly what to consume and when.

1. Event Profile

Swim
Bike
Run

Total race: 5h 23m

2. Athlete Profile & Strategy

kg
mg

3. Gear & Nutrition Products

Regular Gel
Carbs
g
Sodium
mg
Caffeine
mg
Caffeinated Gel ☕
Carbs
g
Sodium
mg
Caffeine
mg
Drink Mix (scoop)
Carbs
g
Sodium
mg
Caffeine
mg
Bar / SolidCarbs
g
Salt CapSodium
mg

All run gels will be regular (no caffeine).

⚠️

Planned total sodium (3560 mg) exceeds target by >20%. Check your product choices or salt cap plan.

⚠️

Bottle concentration is ~147g/L — treat as concentrate and chase each sip with plain water.

ℹ️

Your 2 bottles hold 1500mL (target: 1650mL). Small shortfall — refill optional or use aid station.

Total Carbs
356 g
See plan for products
Total Fluid
2.7 L
2670 mL
Total Sodium
2730 mg
3560 mg planned
Caffeine
100 mg
of 225 mg budget (1.3 mg/kg)

Swim

38 min
No fueling during swim — focus on pacing and positioning.

Bike

165 min
Carbs
80 g/h
220 g total
Fluid
600 mL/h
1650 mL total
Sodium
600 mg/h
1650 mg total
Caffeine
No caffeine this leg

Run

120 min
Carbs
68 g/h
136 g total
Fluid
510 mL/h
1020 mL total
Sodium
540 mg/h
1080 mg total
Caffeine
No caffeine this leg

Bike Fueling Timeline

Scroll horizontally to view full plan ➔

Bike Start0:00
💊Take 100mg pre-race pill
0:20
💧⚡Take ~5 sips mix (182ml) & ~1 sips water (18ml)
0:40
💧⚡Take ~5 sips mix (182ml) & ~1 sips water (18ml)
1:00
💧⚡Take ~5 sips mix (182ml) & ~1 sips water (18ml)
1:20
💧⚡Take ~5 sips mix (182ml) & ~1 sips water (18ml)
1:40
💧⚡Take ~5 sips mix (182ml) & ~1 sips water (18ml)
2:00
💧⚡Take ~5 sips mix (182ml) & ~1 sips water (18ml)
2:20
💧⚡Take ~5 sips mix (182ml) & ~1 sips water (18ml)
Bike End2:45

Run Fueling Timeline

Scroll horizontally to view full plan ➔

Run Start0:00
~1.8 km0:10
⚡1 gel
~3.5 km0:20
💧Take ~5 sips fluid (170ml)
~4.2 km0:24
💊1 salt cap
~5.3 km0:30
⚡1 gel
~7.0 km0:40
💧Take ~5 sips fluid (170ml)
~8.4 km0:48
💊1 salt cap
~8.8 km0:50
⚡1 gel
~10.6 km1:00
💧Take ~5 sips fluid (170ml)
~12.3 km1:10
⚡1 gel
~12.7 km1:12
💊1 salt cap
~14.1 km1:20
💧Take ~5 sips fluid (170ml)
~15.8 km1:30
⚡1 gel
~16.9 km1:36
💊1 salt cap
~17.6 km1:40
💧Take ~5 sips fluid (170ml)
~19.3 km1:50
⚡1 gel
Run End2:00

Practical Fueling Guide

Pre-Race (Morning)
  • • Breakfast: 1.5 - 2.5g carbs / kg (~150g) 2-3h prior
  • • Fluid: 500-750mL with electrolytes upon waking
  • • Caffeine pill: 100 mg 30-45 min before start
  • • Primer: 1 gel 15 mins before swim start
Carbohydrate Products
  • • Bike: 2 × 750mL bottles (Dissolve ~110g carbs/bottle)
  • • Run: 6 gels
  • Use glucose:fructose 2:1 ratio for > 60g/h
Hydration Strategy
  • • Target range: 500–700 ml/h. Current plan starts at 600 ml/h.
  • • Bike: 2 × 750mL bottles
  • • Run: 1.0L via aid stations (target: 510 ml/h)
  • • Adjust down if stomach sloshing; adjust up if hot/high sweat rate.
Sodium / Electrolytes
  • • Total target: 2730 mg
  • • Product breakdown:
    • - Bike drink mix: 2400 mg
    • - Run energy gels: 300 mg
  • • Leg-specific balance:
    • - Bike: On target (surplus 750 mg)
    • - Run: +4 extra caps (deficit 780 mg)
  • • Planned total: 3560 mg
  • Supports replacement of sweat sodium and fluid retention. May reduce risk of sodium depletion in long/hot races, but does not guarantee cramp prevention.
Caffeine Accounting
  • • Budget: 225 mg (3 mg/kg — standard)
  • • Distribution:
    • - Pre-race pill: 100 mg (30-45 min pre)
  • • Total planned: 100 mg (1.3 mg/kg)
  • • Unused budget: 125 mg

Targets derived from Jeukendrup (2014), ACSM Position Stand, Precision Hydration, and Burke (2008) caffeine meta-analysis. Individual needs vary — always practice your race nutrition in training.

Fueling the engine is just part of the equation.

A perfect nutrition strategy won't save a flawed training plan. The RESILIENTO engine dynamically adapts your training load to ensure you arrive at the start line peaked and injury-free.

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