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Race Day Fuelling & Hydration

A sweat rate, a gut that has been trained, products and carry kit chosen on evidence, and a one-page race plan rehearsed in long sessions until carbohydrate, fluid and electrolytes work on race day.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Race Day Fuelling & Hydration, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

201

Starter tasks

🏋️ Fitness & Sport

Race Day Fuelling & Hydration

Planning carbohydrate, fluid and electrolyte strategies for long training sessions and races, and practising them until they work in competition.

  1. Fuelling needs by race length and intensity
  2. Sweat rate test on a typical long session
  3. Salty sweater clues from training
  4. On-course nutrition audit for your target race
  5. Gut history and trigger food inventory
  6. Medical check before changing race fuelling
  7. Fuelling and hydration session log
  8. Pre-race breakfast trial and timing
  9. Refill points map for long training routes
  10. One-page race fuelling plan, version one
  11. Weekly long-session fuelling rehearsal
  12. Seasonal sweat rate table
  13. Fuel cupboard stock and expiry rotation
  14. Bottle, bladder and soft flask hygiene
  15. Refuelling after long and double sessions
  16. Hydration check on key session mornings
  17. Monthly fuelling log review
  18. Hot weather long-session routine
  19. Cold weather fuel and drinking plan
  20. Gut training block for higher carbohydrate intake
  21. Reading the labels on gels and drink mixes
  22. Drinking from cups, bottles and soft flasks on the move
  23. Carbohydrate loading for race week
  24. Caffeine timing trial in training
  25. Warning signs of hyponatraemia and heat illness
  26. Real food versus gels comparison
  27. Fuelling races under 75 minutes
  28. Under-fuelling and low energy availability awareness
  29. Choosing your main gel or chew
  30. Choosing an electrolyte product and strength
  31. Choosing how to carry race fuel
  32. On-course drink versus carrying your own
  33. Fixing recurring stomach trouble in long sessions
  34. Cost per race hour of your fuel
  35. A session with a registered sports dietitian
  36. Kilometre-by-kilometre fuelling plan for a target race
  37. Dress rehearsal long session at race fuelling
  38. Race week fuelling countdown
  39. Race morning fuel and fluid checklist
  40. Post-race fuelling debrief
  41. Travelling to an overseas race with your fuel
  42. Fuelling around the menstrual cycle
  43. Plant-based race fuelling check
  44. Race fuelling with type 1 diabetes and your care team
  45. Fuelling for very early and late race starts
  46. Crew feeding plan for ultra distance events
  47. Multi-day and stage race fuelling
  48. Deciding whether a lab sweat sodium test is worth it
  49. Supervised trial of very high carbohydrate intake
  50. Race fuelling briefing for your club squad

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Fuelling needs by race length and intensity

A 10K, a half marathon and a five-hour sportive need completely different fuelling, and copying a marathon plan into a shorter race only adds stomach risk. Writing down, for each event you do, how long you will be out there and what published sports nutrition guidance suggests for that duration gives every later decision a starting point.

First tasks

  • List every event you plan to race in the next twelve months
  • Estimate a realistic finishing time for each event
  • Find one reputable sports nutrition position statement on endurance fuelling
  • Note the carbohydrate and fluid ranges for each duration band beside your events

Sweat rate test on a typical long session

Sweat losses vary from under half a litre to over two litres an hour between athletes, so a drinking target borrowed from a friend or a bottle label can be badly wrong in either direction. Weighing yourself naked before and after a steady hour, and counting what you drank, gives your own figure for about ten minutes of extra effort.

First tasks

  • Check your bathroom scales read consistently across three weighings
  • Weigh yourself naked before a steady one-hour run or ride
  • Measure every drink taken during the session
  • Towel dry, weigh again and calculate litres lost per hour

Salty sweater clues from training

White crusts on a cap or kit, salt stinging the eyes and cramps late in hot sessions are common signs that you lose more sodium than average. Gathering those clues over a few weeks tells you whether sodium deserves a place in the race plan and what to ask a dietitian, before you start adding electrolyte tablets on a guess.

First tasks

  • Wear a dark cap or top on your next long session
  • Photograph any white salt marks after the session
  • Note cramp, headache or salt cravings after four long sessions
  • Write the questions about sodium you want a professional to answer

Make it yours.

Install Race Day Fuelling & Hydration, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.