Caffeine therapeutic window: 3 to 6 mg/kg body weight. Half-life: 5 to 6 hours. Onset: ~15 minutes. The planner will flag doses in your plan and remind you when to redose to stay in the therapeutic window.
hr into race
mg
Select the products you plan to use. The pillar bars update live to show how your selection hits your targets.
Fluid (bike) --
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Sodium (bike) --
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CHO (bike) --
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On course Available at race aid stationsPersonal You carry from T1 / special needs
Bike products -- carried from T1 and special needs
Run products -- on-course and personal
Supplements
Fueling style
On target (85%+)Near target (65-84%)Below target (<65%)Click ✎ to override any hour
HourSegmentProductsFluidSodiumCHO
Not sure how to interpret your results? A BPC coach can help you build a complete race nutrition plan.