Aim to eat breakfast 2–3 hours before race start. This gives your body time to digest and top up glycogen stores without causing GI issues on the course.

Check below that the products you plan to use are already in the database. If anything is missing, add it using the button at the bottom before building your plan.

Salty sweaters often do better toward the higher end of the sodium range (up to ~1200mg/hr) — consider raising your sodium target above.