Race Bottle & Gel Planner
Built for road races and criteriums. Enter race format, duration, temperature and feed-zone access — get a bottle count, gel count, sodium recipe, caffeine timing and pocket-layout plan you can execute race day.
Race-day plan
Criterium · 1.00 h · 21 fl oz
Total fluid
28 fl oz
32 fl oz/h
Bottles needed
2
1 refill(s) after start
Carbs
25 g/h
Total 25 g
Gels / chews
1
All solid carbs
Sodium
600 mg/L
~495 mg total · 495 mg/h
Caffeine
~150 mg
50% at 30 min pre-start · 50% at race midpoint
Fluid gap
You need 2 bottle(s) total but can only refill 0× with the current feed-zone setup. Freeze one bottle solid for late-race, drink extra pre-race, or accept a small hydration deficit.
Pocket layout
Left jersey pocket: 1 · Right jersey pocket: 0 · Take one gel ~every 40 min from race minute 15 onward. Stash wrappers in the center pocket.
Handup strategy
No feed zone: take your final bottle on the start grid (marshal handup if allowed). Freeze one bottle solid the night before so it stays cold for the second half.
Want the full plan?
The $19 Race Fueling Plan turns this into a minute-by-minute execution script with product suggestions, pre-race carb-loading and aid-station cues. Strava, Garmin and WHOOP integrations live inside FuelQ Pro Monthly, where the app pulls your training and recovery context into every plan.
This tool provides a practical estimate for educational purposes. Individual needs vary with health status, environment, training, tolerance, medications and event conditions. Test your strategy during training and seek qualified medical or sports-nutrition guidance when appropriate.