Sweatr blog
The science behind performing on race day
Guides, deep-dives, and practical advice for runners, cyclists, and triathletes who want to get their fueling right.
How to Adjust Your Fueling Plan When Race Day Is Hotter Than You Trained For
A step-by-step guide to adjusting your hydration, sodium, and carb plan when race-day heat catches you off guard.
How to Predict Your Race-Day Sweat Loss from Training Data
Use your watch data and training logs to estimate how much you'll sweat on race day — before you even get to the start line.
How to Build Your Race-Day Fueling Kit: What to Carry, Where to Stash It, and When to Use Each Item
A practical guide to carrying gels, electrolytes, and fluids during a marathon or half marathon — so your fueling plan actually works on race day.
The 12-Week Race Nutrition Timeline: What to Focus On Each Phase
A week-by-week nutrition countdown for your marathon — from gut training to race morning.
The 16-Week Fall Marathon Nutrition Timeline
A phase-by-phase nutrition plan from sign-up to start line for your fall marathon.
How to Pick the Right Gels and Electrolytes for Your Race
A practical framework for choosing race-day gels and electrolytes based on your body, your distance, and your data.
What to Do When Your Stomach Turns Mid-Race
A runner's rescue plan for GI distress during a marathon, plus how to prevent it with personalised fueling.
How to Practise Your Race-Day Nutrition During Long Runs
Stop winging it on race day. Here's an 8-week protocol for testing your fueling plan in training.
What to Eat After a Marathon: A Recovery Timeline From Finish Line to the Next Morning
Hour-by-hour recovery nutrition after a marathon — what to eat at 0–30 min, 2 hours, dinner, and breakfast, personalised by effort.
What to Eat the Morning of a Marathon: A 4-Hour Countdown from Alarm to Start Line
A minute-by-minute race morning fueling plan — what to eat, when, and how much — so you hit the start line fuelled without a stomach full of regret.
Carb Loading for Your Spring Marathon: A 3-Day Plan by Body Weight
Stop guessing your carb-load. Here's exactly how many grams to eat per day by body weight — and why most runners get it wrong.
Boston, London, and a Warm Forecast: Adjusting Your Marathon Fueling Plan in Taper Week
Your race plan was built on cold long runs. Here is exactly how to recalibrate hydration, sodium, and gels when the forecast turns warm.
Triathlon Nutrition: How to Fuel the Swim, Bike, and Run
A discipline-by-discipline guide to triathlon fueling — what to eat before, how to load on the bike, and why the run leg destroys most nutrition plans.
How to build a race-day nutrition plan from scratch
A practical framework for building your marathon or triathlon nutrition plan — what to prepare, when to test it, and what to do if things go wrong on the day.