Race Fueling Intake | AngelaNaethCoaching

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Let's build your race fueling plan

Tell us about your race below. Skip anything you're not sure about — we'll use sensible defaults. There's only one form, one submit. Takes about 3-5 minutes.

Your answers autosave as you go. Required fields are marked with *.

1. About you

Full name*

Please enter your name.

Email*

Please enter a valid email.

Body weight*

Please enter your body weight.

Sex*

Drives baseline sweat and iron guidance.

Experience at this distance*

Please pick your experience level.

Drives conservative vs aggressive fueling tier picks.

2. Your race

Race name*

Please enter the race name.

Race type*

Please pick a race type.

Race date*

Please pick a date.

Race start time*

Please enter the start time.

Target finish*

Honest estimate. Drives total carb & fluid budget. Be realistic — overestimating wastes nutrition.

Please pick a target finish time.

Course profile*

Please pick the course profile.

Drives extra carb & sodium for sustained climbing.

Is this an IRONMAN^® branded event?*

Yes No Not sure

"Yes" auto-fills the 2026 IRONMAN on-course products (Maurten Gel 100, Caf 100, PH 1000). You can still change anything below.

Please pick one.

Race is at altitude (over 5,000 ft / 1,500 m)

Drives extra hydration guidance. Leave unchecked for sea-level / low-altitude races.

3. Your physiology

How much do you sweat?

Drives fluid ml/hr math. Default = moderate.

Measured sweat rate (L/hr) — optional override

Only if you've measured it (weighed in/out of a 1-hour session). Most athletes skip this.

Advanced precision — sweat & sodium fine-tuning (optional)

Fill these if you want more accurate sodium & fluid numbers. Skip and we'll use your tier picks above (still ±5-10% accurate).

Sweat visibility after long workouts

Salt crust on clothes / face

Weight loss after a typical 2-hour workout

Strongest signal — weigh before & after a steady 2-h session, no fluids.

Lab-measured sweat sodium (mg/L)

If you've done a Levelen/Precision/Gx sweat test.

How salty is your sweat?

Drives sodium mg/hr math.

Trained carb tolerance (g/hr)

Hard cap on your race-day carb target. If you've never fueled at 80+ g/hr in training, pick 60-70.

Your daily caffeine habit

"None" → no caffeinated products anywhere in your plan.

Caffeine protocol for race day

Drives both timing and total mg/hr.

GI sensitivity during racing*

Please pick your GI sensitivity.

Drives carb-per-hour cap & product picks.

Cramping history

Drives sodium escalation.

4. Race-day conditions

Expected weather

Drives sodium and fluid escalation. Check race-week forecast.

How heat-acclimated are you?

Caps how aggressive we can push fluid/sodium in heat.

5. Your last race

What happened in your last race?

This is high-value signal. Cramped → we push more sodium. Bonked → more carbs. GI issues → conservative tier. First race → conservative tier.

6. On-course products

Pick what you'll actually use during your race. Skip any to use our default for your race type. Pick "Other" if your product isn't in the dropdown — we'll ask you for the macros.

7. Bike bottles (skip if not a bike-leg race)

How many bottles do you carry on the bike, and what's in them? Default = 2 × 750 ml. We'll fill them with the bike drink you chose above (or water if you skipped that).

Number of bottles

Default bottle size (advanced)

Defaults to 750 ml. Override here if you mostly run different bottles.

8. Refill plan (after your bottles drain)

Special-needs bag — Full Ironman only; pre-positioned drop bag at the bike midpoint & run start I'll grab on-course aid — refill at aid stations Run handheld / run-belt — I'll carry my own fluid on the run I'll carry salt tabs (250 mg sodium per tab assumed)

9. Aid stations & cadence

Run aid-station spacing

What does bike aid serve?

If unsure, leave default. We'll assume water-only (safe).

Bike aid-station spacing

Bike fuel cadence

Run fuel cadence

10. Dietary needs

Check all that apply. We'll swap in safe alternatives in your carb-load.

11.5 Race-day fueling logistics

How many gels you can realistically carry, and what you'll grab from the course. The planner uses these to keep your carb numbers honest — no invented products, no assumptions about course aid.

Max gels you can carry on the bike Max gels you can carry on the run

I'll grab fuel from course aid stations (replaces my carried bottles for that leg)

I'll pick up a special needs bag on the bike

I'll pick up a special needs bag on the run

12. Confirm & submit I confirm the information above is accurate, and I understand this plan is for educational purposes — not medical advice. I should test all fueling in training before race day.

Please confirm to submit.

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