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Put your weight, goal race and conditions into the planner. You'll get starting targets for carbs, fluid and sodium per hour. Treat them as where you're heading in training, not something to try for the first time on race day.

• Pick a long run of 75 minutes or more.
• Use the exact gels or drink you plan to race with.
• Start fuelling about 20 minutes in, then little and often — every 20–30 minutes.
• Begin around 30–40g of carbs per hour if you're not used to it.
• Afterwards, score your gut 1–5 and log it in the planner's Training Log.
• If you scored 4 or 5, add roughly 10g/hr next week. If not, hold or step back.

Your gut adapts like your legs do: gradually. If you get real GI symptoms, ease off and tell me about it — it's exactly what the course will cover.

Weigh yourself naked before a 60-minute run at around race effort, note what you drink, towel off and weigh again straight after. Weight lost (kg) plus fluid drunk (L) is your sweat rate in litres per hour. The planner's Sweat & Hydration tab does the maths and stores it.