Fueling
Your nutrition plan, leg by leg
Upload your race GPX and out comes what to eat and drink: per hour, and above all between one aid station and the next — which is what actually fits in the pack.
A real example
A 100 km ultra in 13.5 h, 70 kg runner, 24 °C expected. These figures come from the same engine the app uses.
Carbs
60-90+ g/h
Fluid
670-1000 ml/h
Sodium
480-780 mg/h
| Leg | Time | Carbs | Fluid |
|---|---|---|---|
| km 0-18 | 2:26 | 182 g | 2029 ml |
| km 18-40 | 2:58 | 223 g | 2480 ml |
| km 40-62 | 2:58 | 223 g | 2480 ml |
| km 62-85 | 3:06 | 233 g | 2593 ml |
| km 85-100 | 2:02 | 152 g | 1691 ml |
Four points: aid station at 18, water only at 40, life base at 62 and an aid station at 85. Look at the 40-62 leg: you leave a water source, so the food is carried from km 18.
What it does, exactly
Aid stations by kilometre
Enter the kilometres from your roadbook and the hourly plan becomes what you carry on each leg.
It tells water from food
A water-only point refills fluid, not food. With two water points in a row, the food is carried from the previous aid station.
Life bases
A menu for the stop, ordered by the hour you arrive: from the fourth hour on, sweet stops going down.
Adjusts for heat
Fluid and sodium rise with the expected temperature. Carbs don't: in the heat the gut tolerates less.
Inside your watch
GPX with waypoints for Garmin, Suunto and Coros: the alert fires where it should, nothing to take out of a pocket.
Race mode and PDF
Full screen to check on the move, and a PDF with the Race Card to print or send to your crew.
The three phases
- 1
Before
Carb loading in the days before, the pre-start meal, hydration and a food traffic light.
- 2
During
Grams, millilitres and milligrams per hour, spread across your real aid stations.
- 3
After
A recovery window with an actual menu: concrete meals with their carbs, protein and sodium.
What it is NOT
- Not a diet or a medical plan. These are general guidelines for healthy adults, and they must be tested in training before a race.
- Not a replacement for a sports nutritionist. With kidney or cardiovascular disease, diabetes or digestive disorders, this is individualised with a professional.
- It can't guess your gut tolerance or your sweat rate: the ranges are a starting point you adjust with your own experience.
Try it with your race
Upload the GPX and see the numbers for your next event.
The analysis and the pre-race phase, free. The full plan and the downloads, in PRO.
General guidance for healthy adults. Gut tolerance, weather, intensity and sweat rate vary a lot between people. With kidney or cardiovascular disease, diabetes or digestive disorders, this must be individualised with a healthcare professional.