Race Goal & Nutrition

Enter your target carbohydrates per hour. The "Carbs Needed" columns in the table below will update automatically.

How to Use This Planner

1. Set Your Nutrition Goal: At the top of the page, enter your target grams of carbohydrates per hour.
2. Choose a Goal Time: Click on any of the time tabs (e.g., "10H", "15H") to see the detailed pacing plan for that finish time.
3. Adjust Aid Station Stops: In the "Stop (min)" column, click and type a new value to change how long you plan to spend at an aid station. The entire schedule for that goal time will instantly recalculate.
4. Plan Your Drop Bags:
   • Click the checkbox in the "Drop Bag?" column to mark an aid station as a drop bag location.
   • The "Carbs for Drop Bag (g)" column will automatically calculate the total fuel you need to pack in that bag to get you to your *next* drop bag.
5. Check for Warnings:
   • Night Gear: Look for the `🔦🦺` icon to see where you need to pick up your night gear, and the `☀️` icon for where you can take it off.
   • Night Time: The table is shaded when you'll be running at night.
   • Cut-offs: The planner will automatically highlight a row in yellow (`❗`) if you're getting close to a cut-off (within 30 mins) or in red (`⚠️`) if your plan has you missing one.