Race Fueling & Pacing Plan

Fill in the [BRACKETS] with your details, then paste it into Claude.

Create my race-day fueling and pacing plan.

Race: [TYPE, DISTANCE, course elevation notes]
Goal time: [TIME]  Weight: [LB/KG]
Expected weather: [TEMP, humidity]
Gels/drinks I've tested: [LIST with carbs/sodium per serving]
Sweat rate (if known): [L/hr]

1. Pacing by segment/mile (adjusted for hills and heat), with a 'bad day' backup pace.
2. Carb target per hour (state the range and why), fluid and sodium targets.
3. Exact timeline: what to take, when (e.g. mile 4: gel #1 + water).
4. Pre-race 48-hour carb load and race-morning breakfast.
5. Warning signs (GI distress, hyponatremia, bonking) and what to do.
Stress: never try anything new on race day; test this in long runs.

Example output

Illustrative example only, made up to show the format. Your results will depend on your inputs and the model.

ILLUSTRATIVE EXAMPLE
Marathon, goal 3:45 (8:35/mi)
Carbs: 60–75 g/hr → gel every 30 min starting min 30
Mile 1–3: 8:45 (hold back) | 4–20: 8:33 | 21–26.2: push if feeling good
Race morning: 3 hrs before — bagel, banana, honey (~100 g carbs)

Bot to build

1. Print the timeline and tape it to your bottle or wear as a wristband.
2. Rehearse on 2 long runs and report back for adjustments.

More in Endurance Training

Related: other ways to plan with AI