YOUR FUEL PLAN
FUEL
SERVINGS/HR
1-1.5
TOTAL SERVINGS
5-15
CARBS PER HR
60-90g
I'm the fuel advice text. Your fuelling guidance and timing will appear here once you've added some details into the planner.
TIPS
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If you're not used to taking high amounts of carbs during your sport it's important to build up to fuelling with them over the 8-12 weeks before your event.
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You can hit your carbohydrate numbers with a mix of food and drinks.
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In the 16 hours before your event, you want to reduce your protein and fat intake in your meals to minimise the chances of gastric distress.
Visit the knowledge page for more tips.
LOADING
CARBS PER DAY
665-995g
HOW FAR AHEAD
36-48h
I'm the loading text. Your loading nutrition guidance will appear here once you've added some details into the planner.
PRE-MEAL CARBS
85-350g
I'm the prefuel text. Your pre workout nutrition guidance will appear here once you've added some details into the planner.
RECOVERY
CARBS
1-1.5
PROTEIN
5-15
I'm the recovery text. Your recovery nutrition guidance will appear here once you've added some details into the planner.
INTENSITY
This is the effort that you are going to spend most of your event at. If you're going to spend your time between two intensities, choose a hybrid leaning towards the higher definition.
EASY / ZONE 1-2
When you're going easy you can still have a conversation with someone while you are doing the work. If you were having a conversation with someone on a phone, they would definitely know you're working out, but you would manage to have a conversation, taking breaths in between sentences.
MODERATE / ZONE 3
You're working harder now. You can still talk, but it's uncomfortable and you are only getting a handful of words out at a time before taking a breath.
HARD / ZONE 4+
Talking is extremely taxing at this intensity and you will likely only be able to get out one or two words at a time at this intensity. Likely to do some swearing.