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.
Race-Day Fueling Execution: 7 Mistakes That Wreck a Perfect Nutrition Plan
You built a fueling plan. Here are the race-day execution errors that will destroy it — and how to avoid each one.
Race Day Is Colder Than You Trained For — How to Adjust Your Fueling Plan
Trained in summer heat but racing in cool fall weather? Here's how to adjust your hydration, sodium, and carb plan.
Your Last Long Run Is Done — Here's How to Lock In Your Race-Day Fueling Plan
Your training is in the bank. Now finalise your race-day nutrition before taper brain takes over.
Your Fall Race Is Cooler Than Your Training — Recalibrate Your Fueling Plan
Trained in summer heat but racing in autumn? Your hydration and fueling numbers need to change. Here's how to adjust before race day.
Marathon Nutrition Checklist: Everything to Plan, Pack, and Eat From 2 Weeks Out to the Finish Line
A complete marathon nutrition checklist covering the final 14 days — what to plan, buy, eat, and carry on race day.
You Trained in Summer Heat — How to Recalibrate Your Fueling Plan Before Your Fall Race
Your summer sweat rate, gut tolerance, and fluid needs won't match race day. Here's how to recalibrate before your fall marathon.
The 3 Numbers That Make or Break Your Race-Day Nutrition Plan
Your sweat rate, carb ceiling, and sodium target are the only numbers you need for race day. Here's how to find them.
3 Long Runs Left Before Taper: A Week-by-Week Fueling Test Plan
Use your final 3 long runs before taper to lock in a race-day nutrition plan that actually works.
The 4-Week Race Nutrition Countdown: What to Test, Adjust, and Lock In Before Taper
A week-by-week plan for your final four long runs before marathon taper — so race-day nutrition is tested, not guessed.
Training in Summer Heat, Racing in Fall Cool — How to Recalibrate Your Fueling Plan
Your summer training fueling plan won't work on a cool race day. Here's exactly what changes and how to adjust before your fall marathon.
Flying to Your Fall Race? How Travel Derails Your Hydration
Air travel dehydrates you more than you think. Here's how to protect your race-week hydration plan when flying to a destination marathon.
The Night Before Your Marathon: Exactly What to Eat, Drink, and Avoid
A specific pre-marathon dinner protocol with portions by body weight, hydration timing, and what to skip so you start race day fuelled and calm.
Ironman Changed Its On-Course Hydration — How to Rebuild Your Race Nutrition Plan
Ironman replaced Gatorade with PH1000 and Maurten. Here's how to rebuild your race nutrition plan from scratch.
Your Fueling Plan Was Built at Sea Level — Here's What Altitude Does to It
Racing or training above 1,500m changes how you sweat, burn carbs, and absorb fluid. Here's exactly what to adjust.
The Post-Long-Run Fueling Audit: Turn Every Weekend Run into Race-Day Data
A step-by-step system for reviewing your fueling after every long run so your race-day plan is dialled in, not guessed.
Your Summer Sweat Rate Won't Match Race Day — How to Adapt
Training in July heat inflates your sweat rate by 30-40%. Here's how to build a fall marathon hydration plan that adjusts for cooler race-day conditions.
How to Time Your Gels to Your Race's Aid Stations — And Why Most Plans Get This Wrong
Your gel timer and your race's aid stations are two separate plans. Here's how to merge them into one.
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.