Route
Nutrition
Hydration
Caffeine
Real Food
Altitude
📍
UPLOAD ROUTE
GPX · TCX supported
Quick Profile
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Upload a Route to Begin
Load a GPX or TCX file to generate your fueling plan, feed schedule, and recovery protocol.
Carb Periodization
// DAILY CARB TARGETS BY LOAD
Gut Training Log
// LOG FUELING EXPERIMENT
Daily Hydration Tracker
TODAY
0
/ 8 glasses
0 ml
// HYDRATION TARGET
// SWEAT TEST CALCULATOR
// STEP 1
Weigh before ride (no clothes)
// STEP 2
Record ride data
// STEP 3
Weigh after (dry, no clothes)
Caffeine Strategy Planner
// YOUR PROFILE
Real Food Alternatives
// GEL REPLACEMENT GUIDE per serving
// RICE CAKE RECIPE
Mix 2 cups cooked sushi rice, 2 tbsp soy sauce, 1 tsp sesame oil, sliced chicken or spam. Press into molds, wrap in foil. Makes 6–8 cakes, ~40g carbs each.
Carbs per cake~40g
Protein per cake~8g
Fat per cake~4g
Altitude Adjustment Tool
// ALTITUDE PARAMETERS
Readiness
TSS Plan
Form Model
Season
Pacing
Morning Check-in
// LOG TODAY'S METRICS
SUBJECTIVE WELLNESS (1–5)
Poor3Great
History
Baseline
// YOUR WELL-RESTED BASELINE
Weekly TSS Budget
// PLAN SETTINGS
Recovery targets based on ${wtDisp}${wtUnit} body weight · Protein target: ${n.protein}g (0.3g/kg) · Carbs: ${n.recovCarbs}g (${isImp?+(0.5/2.205).toFixed(2)+'g/lb':'0.5g/kg'})
// CARB PERIODIZATION THIS WEEK
CTL / ATL / TSB Model
Fitness Trend
// CTL OVER 12 WEEKS from ride history
← older — newer →
w/kg Tracker
// POWER-TO-WEIGHT RATIO
Season Summary
Rides
—
Total TSS
—
Hours
—
// MONTHLY TSS
Personal Records
Pacing Calculator
// RACE PARAMETERS
Upload Completed Ride
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ANALYZE RIDE
GPX or TCX with power / HR data
// ATHLETE SETTINGS
FTP (WATTS)
w
MAX HR (BPM)
bpm
Event
Fuel Plan
Pre-Race
Event Setup
// YOUR RACE
// GI PROTOCOL TIMELINE
D-2
Begin low-fibre protocol
White rice, pasta, bread. Lean protein. No raw veg, legumes, or alcohol. 3L+ fluids.
D-1
Carb load + hydration
8-10g carbs/kg body weight. 500ml electrolyte drink. Early dinner. Early sleep.
RACE
Race morning breakfast (3h before)
80-100g carbs, low fibre, low fat. Test this exact meal in training first.
-30MIN
Pre-race top-up
1 gel or 30g fast carbs. 300ml water. Final toilet stop.
⚡
No Route Loaded
Upload a GPX on the Fuel tab to generate your plan.
Race Day Checklist
// GEAR & NUTRITION
Anxiety Protocol
// MANAGING PRE-RACE GI ANXIETY
Pre-race cortisol speeds gut transit → GI urgency. These strategies are evidence-based.
NIGHT
No new foods, no alcohol
Familiar carb-rich meal by 7pm. Gut needs 10+ hours to clear before race start.
MORNING
Warm coffee or tea
Stimulates bowel movement. 200ml warm fluid 90 min before start. Use this routine in training.
-45MIN
Box breathing (4-4-4-4)
Inhale 4s, hold 4s, exhale 4s, hold 4s. 10 cycles. Reduces cortisol and gut urgency.
Athlete Profile
// BODY METRICS
// TRAINING SETTINGS
// PERFORMANCE BASELINES
// UNITS & DISPLAY
Measurement System
Distance, elevation, weight, temp
// DATA MANAGEMENT
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GLYCOGEN PRO v4.0 · All data stored locally