The fuel engine

Race day, down to the gram and the minute.

One number per hour is where most plans stop. COOKED plans which bottle, which gel, and when — then rides along and re-plans when reality happens.

FuelTraining & powerCoachingNutritionScience

An hourly prescription, not a rule of thumb

Carbs, fluid and sodium for every hour of your event — scaled by sport, duration, intensity, your ability tier and the weather at the start line.

  • Carb targets rise with gut training — 60 to 120 g/hr
  • Fluid from your measured sweat rate, capped for safety
  • Sodium gated to what your sweat actually loses
Each hour, aim for
100G CARBS / HR
Fluid650 ml
Sodium500 mg
SourceYour sweat test

A timeline that survives contact with the race

Miss a feed? The plan repays the deficit across the hours you have left — capped by what your gut can absorb, so catch-up never becomes a stomach bomb.

  • Slot-by-slot schedule: bottles, gels, chews, caps
  • Live in-race view with a running carb tank
  • Catch-up limited by gut headroom, never wishful
0:00 · Bottle 90 g mix30 g
0:30 · Gel25 g
1:00 · Bottle + chews45 g
1:30 · Gel + salt cap25 g

The shopping list writes itself

Tell it the race, it tells you the receipt: exactly how many gels, how many grams of drink mix, how many salt caps — for the duration you'll actually be out there.

  • Per-product counts from your own fuel kit
  • Respects per-hour concentration limits
  • Carb-load plan for the six days before
Buy for a 6 h ride
Drink mix540 g
Gels8
Salt caps4
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