Race & Training Fueling Library
The ANC Race & Training Fueling Library
Seven free playbooks. One complete fueling system. Built by a professional endurance athlete and coach on peer-reviewed science.
Everything You Need to Fuel a Race — From Training Through the Finish Line
Endurance nutrition is loud, opinionated, and full of contradictory advice. This library cuts through the noise. Seven playbooks cover daily training fueling, the 48‑hour carb load, the three hours before the gun, the technical mechanics of in‑race fueling, race‑condition adjustments, and the peer‑reviewed science behind every recommendation.
Start anywhere. Read them in order if you're new to the system. Use the hub for race‑by‑race quick reference once you know the principles.
The Seven Playbooks
Each playbook stands alone. Together they form the complete ANC Fueling System.
The ANC Fueling Playbook
Race‑by‑race overview of fueling principles for every endurance discipline — 5K to ultra, sprint tri to full IRONMAN, gravel 50 to gravel 200. The fastest way to find what your specific race needs.
Open the HubPlaybook 01The Training Fuel Handbook
How to fuel every session — easy days, threshold work, long sessions, recovery — so race day is just another well‑fueled day. Daily carbs, protein, recovery window, gut training.
Open Playbook 01Playbook 02The Carb Loading Playbook
The 48‑hour protocol that fills your tank without wrecking your gut. Tiered carb targets, what to eat and avoid, sample loading days, and the most common mistakes.
Open Playbook 02Playbook 03The Race Morning Playbook
The three hours that decide your race. T‑180 main meal, T‑60 bridge, T‑10 universal top‑up, the pancake paradox, the rebound hypoglycemia window, and a full minute‑by‑minute timeline.
Open Playbook 03Playbook 04The In‑Race Fueling Deep Dive
The technical core. Carbs per hour, dual‑transporter biology, run‑vs‑bike physiology, sodium and fluid math, caffeine pacing, bottle and gel logistics, aid‑station execution, GI distress protocol.
Open Playbook 04Playbook 05The Race Conditions Playbook
Heat, cold, humidity, altitude, cramping, gut sensitivity, female cycle physiology, masters athletes, first‑time‑at‑distance — the adjustments that turn a base plan into a race‑day plan.
Open Playbook 05Playbook 06 · ReferenceThe Fueling Evidence File
The peer‑reviewed foundation behind every recommendation in the library. Curated citations from Jeukendrup, Burke, Stellingwerff, Mountjoy, Maughan, Costa, and the IOC/ACSM/ISSN consensus statements.
Open the Evidence FileNew to the System? Read Them in This Order
A natural learning arc — foundation first, then race execution, then the science behind it all.
- Start with the Hub — The ANC Fueling Playbook Find your race distance and get the high‑level principles for that discipline. Bookmark this one — you'll come back to it.
- Build the foundation — The Training Fuel Handbook Race‑day fueling is downstream of training‑day fueling. Get this layer right and everything else gets easier.
- Two days out — The Carb Loading Playbook Read this 1–2 weeks before your race so you can plan your loading meals and snacks ahead of time.
- Race week — The Race Morning Playbook Read this the week of the race. Run a rehearsal of the timeline 2–3 weeks out so it's automatic on game day.
- The technical core — The In‑Race Fueling Deep Dive The deepest playbook. Read it once cover‑to‑cover, then return to specific chapters as you build each race plan.
- Adjust for the day — The Race Conditions Playbook Read this 1–2 weeks before the race once the forecast becomes clearer. Apply the condition‑specific adjustments to your base plan.
- Trust but verify — The Fueling Evidence File Optional but recommended. Read this when you want to know why a recommendation exists, or to discuss the science with coaches, dietitians, or skeptical training partners.
Stop Guessing. Build the Plan.
The playbooks give you principles. RaceFuelPlanner builds the personalized plan — your exact carb load, race‑morning meal, in‑race g/hr by leg, sodium, fluid, and caffeine — calibrated to your race, your body, and the forecast.
Build Your Race Fuel Plan →Who Built This
Angela Naeth is a professional endurance athlete and coach with over two decades in the sport — including IRONMAN champion titles and 70.3 World Championship competition. ANC Coaching brings that experience together with peer‑reviewed sports nutrition science to give every athlete the same caliber of fueling system the pros use.
Learn More About ANC Coaching →