Diamond PeakNUTRITION & PHYSIOLOGY
Race Fuelling Planner
Set up your race, select foods per leg, auto-generate an optimal fuelling strategy, and track carbs, fluid, sodium, and caffeine across the race.
Intake model — The graph uses a rolling 60-minute window: at any point the rate shown is total grams consumed in the previous 60 minutes.
Colour zones: green ≤90, amber 90–120 (trained), red >120 g/hr (GI risk).
Caffeine model — Plasma caffeine is modelled using first-order pharmacokinetics:
Plan generation — The auto-strategy builds a repeating block that cycles through your selected foods in a predictable rhythm. Solid foods are sequential — each bar or chew is finished before the next one starts, so you never have multiple items open at once. Gels and drinks rotate between solid doses, keeping variety while maintaining the rhythm. When a drink’s bottle capacity runs out, it drops from the rotation and the remaining foods continue. After carbs are placed, separate passes top up fluid, sodium, and caffeine to hit their targets, crediting what the carb foods already contributed.
Bottle management — Aid station pickups are based on whether you have enough fluid to reach the end of the ride, not just the next aid. If you do need to stop, only the minimum bottles are refilled to cover the deficit — no unnecessary water weight.
Caffeine model — Plasma caffeine is modelled using first-order pharmacokinetics:
ka = ln2/20 min (absorption), ke = ln2/480 min (8 hr half-life).
Peak plasma at ~45 min post-ingestion. Recommended race dose: 3–6 mg/kg.Plan generation — The auto-strategy builds a repeating block that cycles through your selected foods in a predictable rhythm. Solid foods are sequential — each bar or chew is finished before the next one starts, so you never have multiple items open at once. Gels and drinks rotate between solid doses, keeping variety while maintaining the rhythm. When a drink’s bottle capacity runs out, it drops from the rotation and the remaining foods continue. After carbs are placed, separate passes top up fluid, sodium, and caffeine to hit their targets, crediting what the carb foods already contributed.
Bottle management — Aid station pickups are based on whether you have enough fluid to reach the end of the ride, not just the next aid. If you do need to stop, only the minimum bottles are refilled to cover the deficit — no unnecessary water weight.