Frequently
asked.

Open Plans from the main navigation and select 'Create plan' to launch the guided setup.

If you have a course file ready, you can jump into Import to upload GPX routes first and finish the rest of the checklist afterward.

• Set the race name, disciplines, and target date first so weather, nutrition, and briefs inherit the right context.
• Work through the guided setup card to make sure course, bags, checklist, and nutrition steps are marked complete.

Yes. Race Preprr accepts clean GPX files for bike and run legs so you can review elevation, distance, and key turns inside the dashboard.

Once imported you can drop POIs for hazards, aid stations, or notes, then tie them back to kit and nutrition reminders.

• Use one route per file to keep segments accurate.
• Add swim legs manually when you only have bike and run GPX data.
• Refresh a plan anytime; new uploads replace the previous file instead of stacking routes.

Every plan stores both the day-before fueling strategy and race-day cues so the final brief becomes actionable instead of aspirational.

You can log gels, bottles, solids, and timing in sequence, then mirror that data in your bags and checklist to avoid missed steps.

• Mark cues as complete as you rehearse them during taper week.
• Keep special needs or on-course pickup notes alongside the route POIs.

Yes. Race Preprr ships with a progressive web app so you can install it on iOS, Android, or desktop browsers via Add to Home Screen.

Once installed the offline outbox keeps updates queued until you reconnect, which is ideal for travel days or limited venue Wi-Fi.

Plans double as a single source of truth for coaches, sherpas, and travel partners.

Share the exported brief, keep Ko-fi or contact links in the footer, and rely on the same checklist so nobody wonders what bag a piece of kit belongs in.

• Attach notes to POIs for sherpa drop points or family viewing areas.
• Use the guided setup signals on the plan home screen to spot unfinished work before travel day.

Race week divides into clear phases: admin and packing (days 7–5), course recon (day 5), carb loading (days 4–2), gear checks (day 3), rest (day 2), and execution (race day).

The key is structure—every major decision should be made by day 5, leaving the final days for rest and mental preparation.

• Sunday–Tuesday: lock logistics, pack first pass, confirm all bookings.
• Wednesday–Thursday: carb load, finalize bags, run through your race morning timeline.
• Friday–Saturday: attend briefings, rest completely, eat familiar food.
• For a detailed day-by-day breakdown, see our Race Week Planning Guide.

Start your formal race week plan 7–10 days before the event. Before that, focus on training and logistics.

However, course reconnaissance and nutrition testing should happen during your training blocks—not the week of the race.

• 8+ weeks out: confirm race entry and book accommodation.
• 4–6 weeks out: test your full race nutrition plan in long training sessions.
• 2 weeks out: finalize travel plans and confirm bike service appointments.
• 7 days out: begin structured race week planning.

Tapering is reducing your training volume (usually to 40–60% of normal) while maintaining some intensity. The goal is to arrive fresh, not tired.

Most athletes taper for 7–10 days. Your last meaningful workout is usually Monday or Tuesday; the rest is activation only.

• Reduce volume significantly; keep short efforts at race pace to stay sharp.
• Prioritize sleep—aim for 8+ hours every night from Sunday.
• Focus mental energy on preparation, not on fitness gains.

Yes, but minimally. Most athletes do one moderate session early in the week (Monday), then short activation sessions only (10–20 minutes).

Anything that leaves you feeling worked the next day defeats the purpose of the taper.

• Monday: 90-minute brick or long swim (last real effort).
• Tuesday–Wednesday: 20-minute activation swims or easy runs.
• Thursday: optional 20-minute session.
• Friday–Saturday: rest or 10-minute shake-out only.

Race week anxiety is normal. The best cure is having a written plan. When every decision—what to eat, when to sleep, what is in each bag—is already made, your brain has much less to worry about.

Visualize your race: close your eyes and mentally rehearse the swim start, bike climbs, and run finish the night before.

• Write down your race day pacing targets and nutrition plan.
• Visualize key moments: swim exit, big climb, run out of T2, final km.
• Trust your training—fitness does not disappear in one week.
• Remember: you have prepared for this; the taper is working.

Download the GPX files and study them obsessively. Identify the elevation profile, aid station locations, total distance breakdown, and notable sections.

Mental reconnaissance is nearly as valuable as in-person reconnaissance. Visualize the route the night before the race.

• Use Google Maps street-view for key sections if available.
• Study the elevation profile and note the steepest climbs.
• Mark aid stations on the route in your planning tool.
• Visualize the entire course from start to finish.
• See our Course Reconnaissance Guide for detailed strategies.

Your race nutrition plan depends on distance. For sprint (under 90 min), hydration only. For Olympic, aim for 30–60g carbs/hour. For 70.3, 60–90g carbs/hour on the bike and 30–60g on the run. For Ironman, similar but over 8–17 hours.

The golden rule: nothing new on race day. Every gel, bar, and drink must be tested in training.

• Practice your exact nutrition plan in at least three long training sessions.
• Write down every gel, hydration point, and timing cue before race day.
• For 70.3+, map nutrition cues to specific km on your course.
• See our Race Day Nutrition Guide for distance-specific strategies.

Eat your pre-race dinner by 18:00–19:00 in familiar, low-fiber carbohydrates: pasta, rice, white bread, or potatoes with moderate protein.

Avoid anything new, avoid excessive fat or fiber, and avoid alcohol which disrupts sleep and slows glycogen synthesis.

• Target 100–150g of carbohydrate at dinner (familiar sources only).
• Hydrate steadily throughout the day—urine should be pale yellow by evening.
• In bed by 21:00 to maximize sleep before race day.

It depends on your race distance and duration. For Olympic (2.5 hours), one gel is enough. For 70.3 (4–5 hours), aim for one gel every 30–40 minutes on the bike (6–8 total) and one every 30–40 minutes on the run. For Ironman, similar timing over 8–17 hours.

Start early—within the first 15 km on the bike—and do not wait until you feel hungry.

• Olympic: 1–2 gels total (minimal fueling needed).
• 70.3 bike: one gel every 30–40 minutes (aim for 60–90g carbs/hour total).
• 70.3 run: one gel every 30–40 minutes (aim for 30–60g carbs/hour).
• Ironman: same timing but start early and stay consistent.

Your digestive system under race-effort stress behaves differently than in training. A gel brand you tolerate in an easy 60-minute run may cause nausea in a race. Testing everything in advance removes the risk of GI distress when you need fuel most.

This applies to breakfast, supplements, gels, bars, and energy drinks.

• Test your entire race nutrition plan in training at race-effort intensity.
• Include your race-day breakfast and pre-race meal in these tests.
• Even if something is 'safe,' if you have not practiced it, do not use it on race day.

Aim to replace 80–90% of your sweat loss per hour. For most athletes, this is 400–1000 ml per hour depending on body size, fitness, weather, and intensity.

Always include electrolytes (sodium) with your fluids; plain water alone can cause hyponatraemia (dangerously low blood sodium) on efforts over 90 minutes.

• Calculate your sweat rate in training: weigh yourself before/after a one-hour workout (accounting for fluid consumed).
• Drink at every aid station—even if you do not feel thirsty.
• Take 100–150 ml every 10–15 minutes rather than large volumes at once.
• See our Hydration Plan Guide for detailed sweat rate calculations.

The principles are the same—carb fueling at every opportunity—but the scale is different. A 70.3 bike is 90 km (4–5 hours); a full Ironman bike is 180 km (8–10 hours).

For 70.3, you can pack most nutrition on your bike and in a special needs bag. For Ironman, you rely more on aid station nutrition because you cannot carry eight hours worth of fuel.

• 70.3: carry gels and bars; use aid stations for hydration and carbs.
• Ironman: use special needs bags strategically; rely on aid stations for most nutrition.
• Both: start fueling early and never skip a planned nutrition cue.

Weigh yourself completely dry before a one-hour workout at race pace in conditions similar to your race. Drink a measured amount of fluid during the hour. Weigh yourself again (dry towel) immediately after. Your sweat loss = (pre-weight – post-weight) + fluid consumed.

Do this multiple times in different conditions to get an average.

• Test in hot conditions if your race is in heat.
• Test in cold conditions if your race is in cold.
• A 70 kg athlete sweating 1.5 kg in an hour = 1500 ml/hour sweat loss.

Sprint (under 90 min): 400–600 ml/hour. Olympic (2–2.5 hours): 500–800 ml/hour. 70.3 (4–5 hours): 500–1000 ml/hour on the bike, 300–600 ml/hour on the run. Ironman: 400–1000 ml/hour on the bike, 300–600 ml/hour on the run.

These are targets—adjust based on your sweat rate and the weather.

• Aim to replace 80–90% of your sweat loss.
• Every fluid should contain electrolytes (sodium) for efforts over 90 minutes.
• Drink more in hot conditions, less in cold.

If you feel heavy-legged, sluggish, or your pace has dropped significantly, you may be dehydrated. Slow down slightly and increase your fluid intake for the next 10–15 minutes.

If you are severely dehydrated: walk the next aid station, take 200–300 ml of fluid with electrolytes, slow your pace, and focus on finishing.

• Check urine colour: pale yellow = hydrated, dark yellow = behind.
• A 2% loss of body water reduces aerobic performance by up to 20%.
• Slowing down and drinking is better than pushing and bonking.

T1 bag (before swim): helmet, sunglasses, gloves, bike shoes, sunscreen. T2 bag (before run): run shoes, visor or hat, race belt with number, run nutrition if needed. Special needs (if applicable): extra nutrition, CO2 cartridges, blister kit, extra socks.

Label everything clearly and pack intentionally—do not just throw items in.

• T1: minimalist. Only what you need to start the bike leg.
• T2: slightly more. You might need different socks, hat, or extra fuel.
• Special needs: event-specific. Check race rules on what is allowed.

The critical checks: tyre pressure (inflate to correct pressure and recheck race morning), helmet certification label, timing chip fit, race number attachment, bike shifting and brakes, and nutrition quantity (count every gel).

Do these by Thursday. Anything missing still has time to be sourced or ordered.

• Tyres: correct pressure, no cracks or worn tread.
• Helmet: certified, straps undamaged, fits correctly.
• Timing chip: on correct ankle, fits snugly.
• Race number: pinned or belted securely.
• All nutrition stocked and quantities verified.

Beyond T1 and T2 bags, pack: race morning clothes (change into them before transition), toiletries (sunscreen, anti-chafe), phone and ID, timing chip, race pack, and any crew coordination notes.

The night before, lay out all race morning kit so nothing needs to be found in the dark.

• Body mark (if not done at bag drop).
• Warm-up clothes for pre-race.
• Post-race change of clothes.
• Crew information and communication plan.