How to build a race fueling plan for your first 50K

Start with your course, not a template

Generic fueling guides give you hourly targets. That's a starting point, but it misses the critical variable: what's between you and the next aid station.

A 7-mile section with 2,000 feet of climbing takes 25% longer than a flat 7 miles and burns more fuel. You need more carbs before that section and more hydration during it.

The first step in building a real plan is getting your course data: the GPX file or elevation profile, aid station locations, and expected cutoff times.

Calculate your per-leg targets

Once you have the course, work through each leg:

1. Estimate the time for that leg based on your expected pace and elevation gain
2. Apply the 60-90g/hour carbohydrate target for that time
3. Add a hydration target (500ml/hour, adjusted up for heat)
4. Translate the totals into specific foods you can carry or pick up at the aid station

This is the math Aerostride automates — but understanding it helps you trust the plan.

Practice your plan before race day

The nutrition plan is only as good as your gut's ability to absorb it at race pace. Test your planned foods on long training runs 3-4 weeks before the race. Some runners can't tolerate solid food above a certain heart rate. Others do fine with gels but fall apart with sports drink.

Knowing this before mile 20 changes everything.

Buffer your plan for the unexpected

Build in 10-15% extra at each aid station pickup. Heat can spike your needs. A slower-than-expected section means more time burning fuel. Starting each aid station with a slight surplus means you're never behind.

With Aerostride, the plan already includes these buffers based on your course and conditions. The work is done before the starting gun.