Nutrition
Fuel the hours.
Per-hour calorie, carbohydrate, fluid, and sodium targets for your race. Adjusted for weight, intensity, heat, and altitude.
Safety
Training first
Test every strategy on long runs before race day.
Run the numbers
Calories/hr
882
Carbs/hr
90g
Fluid/hr
500ml
Sodium/hr
600mg
Caffeine: 175mg around 55% into the race.
Heuristic estimates. Test in training. Not medical advice.