The receipts
Every prescription in COOKED traces to published sports-science ranges applied to your data — and the app shows the arithmetic on request.
Tap any target and see the inputs: your weight, the session, your sweat rate, the forecast, the caps that bounded it. If we can't show the working, we don't ship the number.
Hourly carbs are banded by how trained your gut is — because absorption, not willpower, is the limit. Intensity scales the day: hard sessions burn glycogen disproportionately, so the same hour costs more.
Your sweat rate comes from the in-app sweat test — weigh in, train, weigh out. Conditions scale it as a ratio, so a rate measured on a hot day is never re-inflated for heat it already included. Then a hard cap, because over-drinking dilutes blood sodium and hyponatremia is more dangerous than mild dehydration.
Sodium need = sweat volume × sweat concentration. A test strip beats everything; without one, self-reported saltiness maps to the published concentration bands. Either way, the hour is capped — more salt than the gut can move just sits there.
Dry 26° and humid 26° are different races. COOKED computes Steadman apparent temperature — AT = T + 0.33·e − 4, where e is vapour pressure from humidity — at the hour and place you actually start, and only ever adjusts upward.
Race week runs a per-kilo ramp that peaks at 10 g/kg on the final two days for an A-race — with fibre guidance so the load doesn't backfire. Shorter or lower-priority events get proportionally lighter ramps.
A baseline in the middle of the endurance range, raised when the evidence says raise it: age, energy deficit, big days. The highest applicable rule wins — and the app tells you which rule fired.
Miss half an hour of feeding and the plan repays the deficit across the hours you have left — bounded by a gut-headroom ceiling of 1.35× your rate and a hard +25 g/hr catch-up cap, so recovery never becomes the thing that ends your race.
Population averages start the model; your data finishes it. Sweat tests, logged sessions and race outcomes pull every number toward the athlete you actually are.
The maths isn't vibes. Automated invariants prove the model can't contradict itself: harder never prescribes less, hotter never raises the carb ceiling, a lighter athlete never gets more, totals always equal rate × hours, and junk input can never produce a broken number.
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