Fuel & Hydration Planner

How to use this planner

1. Fuel Library — add every gel, bar, drink and real food you use, with the numbers from the label.
2. Training Log — after each long run, log what you took and how your gut felt. This is how you train the gut.
3. Sweat & Hydration — weigh yourself before and after a run to find your sweat rate in different temperatures.
4. Race Plans — set carbs, fluid and sodium per hour from what you've proven in training, then build and print your race-day schedule.

Nothing goes into a race plan that hasn't been tested in a long run first.