Iron Biker race report template
The riders who improve fastest are the ones who review honestly. Fill this in within 48 hours of your race, while the details are still fresh.
| Actual carbohydrate intake (g/hr) | What you planned vs. what you actually consumed. |
|---|---|
| Actual fluid intake (ml/hr) | Compare against sweat losses (weigh in/out where possible). |
| Sodium intake (mg total) | Total sodium across bottles, gels, chews and solid food. |
| Caffeine dose & timing | Total mg and when it was consumed. |
| GI comfort (1–10) | Any bloating, nausea or GI distress and when it started. |
| Energy dips | Where in the race you felt under-fueled or over-cooked. |
| What to change next time | One or two concrete adjustments — not a full rewrite. |
Why generic fueling plans don't work for Iron Biker
Two riders on the same start line can need very different fueling. FTP, target finish time, body mass, sweat rate, temperature, altitude adaptation, nutrition products and race goals all change the answer. A generic 60 g/hr recommendation is a starting point, not a plan.
- FTP
- Finish time
- Body weight
- Sweat rate
- Weather
- Products
- Goals
- Course
Download the free printable race-day fueling checklist for Iron Biker Brasil
A practical race-week checklist: carbs, hydration, sodium, caffeine and race-day supplies — print it or keep it on your phone.
Generic fueling plans don't work for Iron Biker.
Every athlete is different. FTP, finish time, body weight, sweat rate, weather, nutrition preferences and race goals all change what you should eat and drink.
FuelQ Pro builds a personalized race fueling strategy tuned to your ride — carbohydrate, hydration, sodium, caffeine and recovery, mapped to the course.
Start with the free checklist
A Race Fueling Plan gives you a personalized strategy for this event. The free checklist helps you prepare the basics first: race-week setup, 48-hour prep, race morning, hydration, sodium, caffeine, aid stations, and backup calories.
