open_FFT Race Day Fuel Advisor [Quick link: fft.tips/racedayfuel]

	B	C	D	E	F	G	H	J	L	N	O	P	Q	R
1				New FastFitness Shop is Now Open 🏬	https://www.cyclingapps.net/shop/shop-front/					1. Under Seat	1
2		FastFitnessLabs Race Fuel Advisor
3		Calculation of carbs you need during your race event for maximal performance (training with carb deficit is ok!)									every 15mins	15.00
4											every 30mins	30.00
5				CALCULATION TAKES 10S TO RUN							every 60mins	60.00
6	Your Event Time			2	2 mins		2.03				every 90mins	90.00
7				enter hours	enter mins		41.60575666			xduration			fats	carbs
8	My Preferred Fuel Interval			every 15mins			0.25			0.80	Very low (z1)	0.24	0.99	0.01
9							8.133333333			0.20	Low (z2)	0.63	0.97	0.03
10											medium (z3)	1.00	0.94	0.06
11	Chosen Fuel			SIS Isotonic (60g)	60g weight \| 22g carbs \| 86 kcal		22				High (z4)	1.41	0.80	0.20
12		eg bar / gel / fruit		Each is defined as a "portion"							Very high (z5)	1.61	0.50	0.50
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14	Advanced: Intensity			medium (z3)			1.00
15		default = z3		6% from carbs / 94% from fats
16				CALCULATION TAKES 10S TO RUN				Gradual Loading Schedule Example
17	Recommendation			42 g carbs/hr	ie Glucose @ 42g/hr			EVENT TIME	EATING SCHEDULE
18			Your Max Loading Nutrition Prescription	& 10-30g protein	& Fructose @ 0g/hr
19								-90mins	3.0 portions
20					42 g/hr x event time is equal to the following:	1.9	0	15mins	0.0 portions
21		MAXIMUM			SIS Isotonic			30mins	0.0 portions
22		LOADING		Eat 1/2	of 60g portion every 15mins			45mins	0.0 portions
23		STRATEGY		or Eat/drink 1x portion every	32 mins*			60mins	0.0 portions
24				and you will need to buy.....	3.9 portions			75mins	0.0 portions
25								90mins	0.5 portions
26					* also perhaps eat a portion before exercise			105mins	0.5 portions
27								120mins	0.5 portions
28			. . . . .or for a more subtle strategy do this...					135mins	0.5 portions
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30			Your Gradual Loading Nutrition Prescription
31
32							0
33		GRADUAL			5 portions of SIS Isotonic
34		LOADING			eat every 15mins
35		STRATEGY		or Eat/drink portions	as per schedule shown
36				and you will need to buy.....	5.0 portions
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42		Citations
43		https://eloadsportnutrition.com/carbohydratecalculator/
44		https://fellrnr.com/wiki/Comparison_of_Energy_Gels-table
45		https://runnersconnect.net/how-to-avoid-hitting-the-wall-during-the-marathon/
46		https://www.momsteam.com/commercial-sports-foods-source-confusion
47		https://www.irunfar.com/2008/12/energy-gel-comparison.html
48		http://lllnutrition.com/mod_lll/TOPIC37/m372.htm
49		https://www.mysportscience.com/post/120-grams-per-hour
50		https://www.mdpi.com/2072-6643/12/11/3473
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