AngelaNaethCoaching
Race Day Fuel Planner – Personalized Triathlon, Running & Cycling Nutrition Plan | AngelaNaethCoaching
Race Day Fuel Planner – Personalized Triathlon, Running & Cycling Nutrition Plan | AngelaNaethCoaching
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Race Fuel Planner · By AngelaNaethCoaching
Stop Guessing.
Fuel Your Best Race.
Cross the finish line strong.
A personalized race-day & race-week fueling plan built for your body, stomach, course, and kitchen — ready in 60–90 seconds.
TRIATHLON · RUNNING · CYCLING
You've trained for months. Don't let fueling ruin race day.
A friend's gel strategy. Ten conflicting articles. Mile 70 hits and a marathon turns into a walk. Months of training, undone in an afternoon.
A real fueling plan is math against your body — not a generic chart. That's what AngelaNaethCoaching built. In about 10 minutes.
For about the cost of a handful of race-day gels — and unlike those, this one you keep.
Built For Every Athlete
From Your First 5K To Your Tenth Ironman.
Whether you want a fast, simple plan — or every variable dialed in — the AngelaNaethCoaching planner meets you where you are.
Quick Mode · 3 Minutes
New to racing? Short on time?
Body weight, race, experience level. That's enough. AngelaNaethCoaching uses research-grounded safe defaults for the rest and flags exactly what was estimated — so you can refine later if you want.
Full Mode · 8–12 Minutes
Experienced? Want every variable tuned?
Add sweat rate, sodium loss, caffeine tolerance, GI history, dietary restrictions, course conditions, custom products, kitchen setup, and brand preferences. The plan tunes itself to all of it.
Built for:
→Beginners racing a first 5K, half marathon, century, or 70.3 — no jargon required.
→Intermediate athletes who've raced before but still guess on race-day fueling.
→Advanced & elite athletes who want every number — sodium, caffeine timing, gram-level carb targets — dialed.
→Athletes with sensitive stomachs — GI history actually adjusts the math.
→GF, vegan, dairy-free, low-FODMAP athletes — safe alternatives swap in automatically.
→Coaches who want their athletes to show up race-ready without 14 individual fuel tables.
→Triathletes, Runners, Cyclists, Ultra-Athletes — half marathon through full Iron, gran fondo, century, 100-mile MTB.
Inside Your Plan
Everything You Need.
🧮 A Plan Built On 30+ Inputs
Sweat rate, sodium loss, GI tolerance, caffeine timing, course profile, kitchen setup, brand preferences, weather, transitions — every variable adjusts the math. This isn't a checkbox tool.
🍽 Full 3-Day Carb-Load
T-2, T-1, race morning — real meals in grams & ounces. Gut-protective math built in.
🚴 Bike Fueling, Segment by Segment
Per-hour carbs, sodium, fluid, caffeine — on your cadence. T-60 dose, T-10 top-up.
🏃 Run Fueling, Mile by Mile
Aid-station-aware pacing fuel. Cup-unit math done for you. T1 & T2 transition cards.
🧴 Bottle & Refill Strategy
Frame setup, aero math, special-needs bag, on-course refills. Gaps flagged.
🥄 Dietary Swaps Built In
Gluten-free, vegan, vegetarian, dairy-free, low-FODMAP — auto-substituted.
🛒 Your Custom Products
Homemade rice cakes, DIY drink mix, your brands — add once, used natively.
📋 Race-Morning Timing Sheet
Wake → meal → top-up → coffee → start. Down to the minute.
🎯 Upper-End Mode
One tap pushes the whole plan to the top of your race-type range.
📄 Printable PDF
Clean, server-rendered. Fold it into your bento. Tape it to the kitchen.
In ~10 Minutes
How It Works
1. Tell us about you — body, GI, sweat, brands, race. Quick (3 min) or Full (8–12).
2. Build your carb-load — pick foods (or IHOP/Denny's menus). The planner does the gram math.
3. Dial in race day — bottles, aid stations, special-needs bag. Gaps flagged.
4. Generate, print, race it — 60–90 seconds and it's yours.
Real Coach Support
You're Not Alone. AngelaNaethCoaching Has Your Back.
Got a question the chat can't fully answer? A weird course profile? A flare-up two weeks out? Email the AngelaNaethCoaching team and a real coach will get back to you. This isn't a "buy it and good luck" tool — there's a coaching practice behind every plan.
→Post-purchase questions — answered by AngelaNaethCoaching, not a ticket bot.
→Plan-specific edits the AI can't handle — unusual course logistics, special-needs bag oddities, last-minute weather shifts.
→Custom situations — training-camp fueling, multi-day events, comebacks from GI issues or injury.
→A direct line to AngelaNaethCoaching — for athletes who want a second set of eyes before they line up.
A tool, plus a team. That's the AngelaNaethCoaching difference.
Beyond The Plan
It Keeps Working With You.
Most fueling PDFs gather dust. Yours doesn't.
📧 Smart Reminder Emails
Grocery list (T-4), carb-load kickoff (T-2), heavy day (T-1), race morning, T-60 top-up. Right time, every time.
💬 Coach In Your Pocket
Built on the AngelaNaethCoaching protocol — not generic AI. Adjust your plan in plain English. Unlimited Q&A; up to 5 confirmed plan edits per race.
🔄 A Living Plan
Every edit regenerates the full plan. Race got moved? Redo your intake — the whole thing rebuilds from your new numbers.
🔁 Carb-Load Regenerate
Portions feel off? Re-roll the carb-load with different foods — same targets. Up to 3 times.
Why It's Different
It Knows You're A Real Human.
Your stomach is respected — sensitive gut on a 9-hour race? T-1 floors at 8 g/kg, not 11. Real math, not vague labels.
Your diet is handled — GF, vegan, dairy-free, low-FODMAP. Auto-swaps, math intact.
Your kitchen is handled — hotel microwave? Full kitchen? Food list filters itself.
Your products fit — homemade gels, DIY mix, your brands. Native, not "approximate."
Your race is respected — runners front-load. Cyclists get +50% drink. Ultras split breakfast. The plan knows.
Your time is respected — full plan in 60–90 seconds. Not "we'll email you tomorrow."
What Athletes Are Saying
Real Athletes. Real Races. Real Numbers.
"I followed my AngelaNaethCoaching plan for IM Texas and PR'd by 22 minutes. First time I haven't bonked at mile 70 — and I knew exactly why."
— Jenny K. · 11:45 IRONMAN finisher
"Used Quick mode the night before my first 70.3. Crossed the line still smiling — and still upright at the finish."
— Marc D. · first-time 70.3 finisher
"I'm a coach with 14 athletes racing this season. Instead of building 14 fuel tables, I had them generate plans, then tuned each one in 10 minutes. Game-changer."
— Sara L. · USAT Level II coach
More testimonials rolling in as AngelaNaethCoaching athletes race their A-events.
A Note From The Founder
Why I Built This.
After two decades of racing at the highest level, the pattern I kept seeing was the same: the most common reason good athletes have bad days isn't fitness — it's fueling. They under-carb. They guess on sodium. They blow up at mile 70 because nothing was planned, only hoped for.
I built the AngelaNaethCoaching Race Fuel Planner so every athlete walking to the start line knows exactly what they're eating, when, and why — using the same protocol my team and I rely on in our own racing and the athletes we coach.
— Angela Naeth, founder of AngelaNaethCoaching
3× IRONMAN Champion · 19× 70.3 Winner · 8th IM World Championships
The Difference
What You Get vs. What You Won't.
You won't get
✗ A 40-page generic PDF
✗ "Eat 60–90 g/hr" hand-wave advice
✗ A generic shopping list with foods you don't eat
✗ "Same plan as everyone else"
✗ One-and-done — locked the moment you buy
✗ A bot when something goes sideways
You will get
✓ A plan built around your race, body, and stomach
✓ Exact grams, per segment, per leg
✓ Your kitchen, your products, your brands
✓ A plan tuned to GI, diet, weather, and course
✓ Edit, chat-tweak, regenerate — anytime up to race day
✓ A real AngelaNaethCoaching coach on email backup
Quick Answers
FAQ
No sweat test? AngelaNaethCoaching uses 0.9 L/hr scaled to your weight as a research-grounded default — and flags it transparently.
Don't know what's on course? Leave it blank. The default is water/bananas/Coke/ice and every gap is flagged.
Can I edit my plan? Yes — chat tweaks, regenerate carb-load (3×), or redo intake if something big changes.
How long do I have access? Through your race date, with plan edits and chat available the entire build-up.
What if my race gets postponed or canceled? Email AngelaNaethCoaching — we'll set you up with a fresh plan for the new race.
Can I use it for multiple races? Each plan is built for one race. Got a busy season? Reach out — AngelaNaethCoaching will sort you out.
What if I'm not happy with my plan? Email AngelaNaethCoaching directly — a real coach will work with you to make it right.
Is this a replacement for coaching? No — it pairs with AngelaNaethCoaching coaching, or stands alone for the race itself.
What races? Half & full marathon, ultra, sprint/Olympic/70.3/full tri, gran fondo, century, 100-mile MTB.
AngelaNaethCoaching provides the framework. You bring the judgment.
How It's Built
Science-Backed. Coach-Tested. Athlete-Proven.
Every number in your AngelaNaethCoaching plan is a deliberate choice. The math isn't pulled from a single article or a popular Instagram post — it's the convergence of peer-reviewed sports nutrition research, two decades of professional racing experience, and years of coaching athletes through every distance from sprint triathlon to full Ironman, marathon to 100-mile MTB. Below is exactly where the numbers come from — and the philosophy that decides which number wins when the research disagrees.
The Science Layer — Where The Numbers Come From
Carbohydrate intake targets (g/hr)
Grounded in Jeukendrup's multiple-transportable-carbohydrate research (glucose + fructose absorption ceilings), Burke et al. on race-day fueling for endurance events, and the latest ISSN Position Stand on nutrient timing. Targets scale to your race duration and type.
Sodium & fluid prescription
Drawn from ACSM's Position Stand on Exercise and Fluid Replacement, Hew-Butler et al. (Wilderness Medical Society) on exercise-associated hyponatremia, and the saltiness-of-sweat literature (Baker, Lara, others). Defaults to a research-grounded sweat rate scaled to body weight when an athlete hasn't done their own sweat test — and flags every defaulted number so you know what's measured vs. estimated.
Carbohydrate loading (T-2 / T-1 / race morning)
Built on the Bergström classic loading research, modernized through Burke & Hawley's reviews on glycogen super-compensation, and the IOC Consensus on dietary supplements and performance. The 3-day taper-and-load matches what we see actually work in the field — not the outdated 7-day depletion-then-load that crushes athletes' guts.
GI tolerance & gut training math
Informed by Costa et al.'s exercise-induced GI syndrome literature and the growing body of evidence on "training the gut" (Jeukendrup, Cox, others). Sensitive-stomach athletes get lower carb-load floors, softer race-morning options, and longer-window race-day fueling so the math doesn't outpace the gut.
Caffeine protocol & timing
Built on Spriet's caffeine-and-performance reviews, the ISSN Position Stand on Caffeine, and Pickering & Grgic on genetic responder/non-responder variation. T-60 doses, T-10 top-ups, and bike-then-run split protocols match each athlete's stated tolerance — with a hard cap that prevents stacking into GI distress.
Race-discipline adjustments (run vs. bike vs. ultra)
These adjustments come from race-day physiology research combined with AngelaNaethCoaching's field experience coaching athletes through every one of these disciplines.
The Philosophy Layer — How AngelaNaethCoaching Decides
The science isn't always tidy. Two studies often disagree. A research paper says one thing; a coach watching their athlete walk off the course at mile 70 has learned another. The AngelaNaethCoaching planner resolves these conflicts with a clear, consistent set of principles:
1. Gut first. Always.
A perfect plan you can't keep down is worse than a slightly conservative one you actually execute. When the math could push higher or pull back, sensitive-gut athletes always get the pull-back.
2. Transparency over precision theatre.
If we estimated a number because you didn't test it, the plan says so. No false confidence, no decimal places where decimals don't belong. You always know which numbers are measured and which are inferred.
3. Practice what's in the plan — never something new on race day.
Every product, every dose, every timing window in your plan should be rehearsed in training first. The planner outputs the prescription. You bring the practice.
4. The athlete is not the data.
Diet, kitchen, products, family meals, hotel-room reality, the way your stomach behaves at 4 AM — these aren't variables to fight, they're the terrain. AngelaNaethCoaching plans are built to work in your real life, not someone's lab.
5. Plans live. Race day moves.
A plan written six weeks out shouldn't be locked. Course changed, weather flipped, stomach off in week three? Edit. Regenerate. Redo intake. The plan should keep up with the athlete — not the other way around.
What This Is — And Isn't
What this is: a personalized, science-backed, coach-tested race-fueling framework to help you make informed decisions — the same protocol AngelaNaethCoaching applies to its own private-coaching athletes.
What this isn't: medical advice or clinical nutrition counseling. AngelaNaethCoaching was founded by Angela Naeth, who holds a Masters in Physical Therapy and Health/Nutrition Sciences and has spent two decades racing and coaching at the professional level — but she is not a Registered Dietitian. This plan does not diagnose or treat any medical condition.
Use at your own discretion. Always practice fueling in training — never try anything new on race morning. If you have a medical condition, allergy, are pregnant, or take medications affected by caffeine, sodium, or carbohydrate load, consult your physician before following any race-fueling plan.
Updates & revisions. The AngelaNaethCoaching protocol evolves as the science evolves. When position stands update or new research clarifies a target, the planner is updated to match — and existing athletes' plans can be regenerated with the new logic at no extra cost.
AngelaNaethCoaching