RaceFuelPlannerv3
Stop guessing.
Fuel your best race.
A personalized plan for your carb load, your race-day fueling, and how to train your fueling in the weeks before — built for your body, stomach, course, and kitchen.
See a full plan
Open a real, complete plan.
Not a teaser — the whole thing. Carb load, race morning, every leg in exact grams, recovery, and how to train it. Opens in a preview window; scroll and see how much you get.
Marathon · 3:30
Sarah M., 58 kg — carb load through mile-by-mile fueling.
Preview sample plan ↗Full Ironman · 11:00
Mike T., 74 kg — the complicated one, every detail.
Preview sample plan ↗Gran Fondo · 100 mi
Dave L., 78 kg — bottle strategy and hourly fueling.
Preview sample plan ↗See how it works
Two ways in — as light or as deep as you want.
Answer six questions in Quick mode, or tune every variable in Full. Either way, the plan is built for you.
- Your name and body weight
- Your race and target finish
- Your swim, bike, and run times (a 3-hour run and a 6-hour run are different plans)
- Which products you use — or "pick for me"
- Measured sweat rate and sweat saltiness
- Caffeine tolerance and GI history
- Dietary needs — gluten-free, vegan, dairy-free, low-FODMAP
- Course conditions, weather, and elevation
- Your exact products, custom write-ins, and bottles carried
- Special-needs bags, kitchen setup, and more
Not just race day
We teach you how to train your fueling.
Your plan doesn't stop at the start line. It shows you how to practice your fueling in the weeks before — which sessions to rehearse the full plan in, how to build your gut to your race carb rate, and how to practice the carb load 1–2 times so nothing surprises you on race morning. You arrive trained to fuel the way you'll race.
Generic advice is a range, not a plan. Yours is an exact per-hour number for your body and your race — with a training progression to get your stomach there.
Inside your plan
Everything, in exact grams.
Full 3-day carb load
T-2, T-1, race morning — real meals in grams and ounces, gut-protective, front-loaded before 1pm.
Fueling, segment by segment
Per-hour carbs, sodium, fluid, caffeine on your cadence — bike by the timer, run by mile markers.
How to train your fueling
What to practice, and when, so race day is a rehearsal.
Bottle & aid-station strategy
What to carry, when to refill, and special-needs bag contents — gaps flagged.
Your products, or ours
Your brands and homemade write-ins used natively; defaults fill a 100% Feed cart.
Printable PDF, ≤10 pages
Clean and compact. One-click cart at The Feed for your exact products.
Who it's for
Built for every athlete — and their coach.
Buy your exact products
One click. Your whole cart at The Feed.
Your plan doesn't just tell you what to eat — it fills a cart. Every gel, drink mix, and electrolyte, in the right quantities, pre-loaded at The Feed. Default plans are 100% Feed-stocked. Add the practice sessions and it multiplies for training. Boxes beat singles when they're cheaper — we do that math for you.
Explore The FeedHow it's built
Grounded in the evidence.
Every number is a reviewed decision. Targets are drawn from the current peer-reviewed sports-nutrition literature, cross-checked against two decades of professional racing and years of coaching every distance from sprint to full Iron. Where the research disagrees, the plan resolves it with one consistent principle: gut first, transparency over false precision, and never anything new on race day.
- Carbohydrate targets — Jeukendrup's multiple-transportable-carbohydrate work and the ISSN nutrient-timing position stand, scaled to race duration and type.
- Sodium & fluid — the ACSM fluid-replacement position, Hew-Butler on hyponatremia, and the sweat-sodium literature (Baker, Lara), with a weight-scaled sweat default that is always flagged.
- Carb loading — Bergström's classic loading, modernized through Burke & Hawley on glycogen super-compensation and the IOC consensus: a 3-day taper-and-load, not a gut-crushing 7-day depletion.
- GI tolerance — Costa's exercise-induced GI research and the "train the gut" evidence, so sensitive stomachs get lower floors and longer windows.
- Caffeine — Spriet's reviews and the ISSN caffeine stand: back-half timing with a hard cap that prevents GI distress.
Real athletes. Real races.
Real numbers.
"I followed my plan for IM Texas and PR'd by 22 minutes. First time I haven't bonked at mile 70."
"Used Quick mode the night before my first 70.3. Crossed the line still smiling."
"14 athletes. Instead of 14 fuel tables, they generated plans and I tuned each in 10 minutes."
A note from the founder
Why I built this.
After two decades racing at the highest level, the pattern was always the same: the most common reason good athletes have bad days isn't fitness — it's fueling. I built RaceFuelPlanner so every athlete at the start line knows exactly what they're eating, when, and why.
Quick answers
FAQ
No sweat test?
We use a research-grounded default scaled to your weight — and flag it transparently, so you know what's measured vs. estimated.
Can I edit my plan?
Yes — one product-edit session and one full rebuild per race. Swap or add as many products as you like within that session.
Does it help me train, not just race?
Yes. Every plan includes how to train your fueling in the weeks before — what to practice and when.
What races?
Half & full marathon, ultra, sprint / Olympic / 70.3 / full triathlon, gran fondo, century, 100-mile MTB.
Is this medical or dietitian advice?
No — it's a science-backed coaching framework. Always practice fueling in training; never try anything new on race morning.
