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1. Under Seat
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FFT Simple Race Fuel Advisor [fft.tips/racedayfuel]
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Calculation of carbs you need *during* your race event for maximal performance (training with carb deficit is ok!)
every 15mins
15.00
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every 30mins
30.00
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CALCULATION TAKES 10S TO RUN
every 60mins
60.00
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Your Event Time
6 hrs0 mins6.00
every 90mins
90.00
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99.11305699xdurationfatscarbs
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My Preferred Fuel Interval
every 30mins0.50.96
Very low (z1)
0.240.990.01
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120.04
Low (z2)
0.631.000.00
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medium (z3)
1.000.990.01
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Chosen Fuel
SIS Isotonic (60g)
60g weight | 22g carbs | 86 kcal
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High (z4)
1.410.960.04
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eg bar / gel / fruit
Each is defined as a "portion"
Very high (z5)
1.610.860.14
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Advanced: Intensity
medium (z3)1.00
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default = z3
1% from carbs / 99% from fats
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CALCULATION TAKES 10S TO RUN
Gradual Loading Schedule Example
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Recommendation
99 g carbs/hr
ie Glucose @ 60g/hr
EVENT TIME
EATING SCHEDULE
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Your Max Loading Nutrition Prescription
& 10-30g protein
& Fructose @ 39g/hr
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-90mins3.0 portions
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99 g/hr x event time is equal to the following:
4.5030mins0.0 portions
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MAXIMUM
SIS Isotonic
60mins0.0 portions
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LOADING
Eat 2 1/4
of 60g portion every 30mins
90mins0.5 portions
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STRATEGY
or Eat/drink 1x portion every
13 mins*120mins1.0 portions
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and you will need to buy.....
27.0 portions150mins1.0 portions
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180mins1.5 portions
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* also perhaps eat a portion before exercise
210mins1.5 portions
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240mins2.0 portions
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or for a more subtle strategy do this...
270mins2.0 portions
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300mins2.0 portions
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Your Gradual Loading Nutrition Prescription
330mins2.0 portions
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360mins2.5 portions
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0
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GRADUAL
19 portions of SIS Isotonic
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LOADING
eat every 15mins
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STRATEGY
or Eat/drink portions
as per schedule shown
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and you will need to buy.....
19.0 portions
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* in this long event, consider adding protein and complex/starch carbs
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Citations
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https://eloadsportnutrition.com/carbohydratecalculator/
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https://fellrnr.com/wiki/Comparison_of_Energy_Gels-table
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https://runnersconnect.net/how-to-avoid-hitting-the-wall-during-the-marathon/
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https://www.momsteam.com/commercial-sports-foods-source-confusion
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https://www.irunfar.com/2008/12/energy-gel-comparison.html
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http://lllnutrition.com/mod_lll/TOPIC37/m372.htm
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https://www.mysportscience.com/post/120-grams-per-hour
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https://www.mdpi.com/2072-6643/12/11/3473
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