Niagara 50K · ~7 hr plan

Fuel & Biofreeze timer

Do the pre-race steps, then tap Start at the gun. It counts down to every gel, chew, refill, and spray.

Night before
Carb-heavy dinner + a carby snack before bed — your real fuel load.
Wake · ~60 min before
Banana + coffee. Sip ~300–400 mL water (½ tab optional).
15 min before
1 caf gel · fill bottle + 1 tab.
15 min before
Light Biofreeze — calves, shins, knees.

One self-contained file, works fully offline. Keep this tab open with the screen on. If your phone sleeps or you reopen the page, it jumps straight to your current step using the time you hit Start.

What the steps mean

Gel = Maurten Gel 100 (100 cal, 25 g carb). A caf gel is the caffeinated version, Maurten Gel 100 Caf 100 (+100 mg caffeine).

Bloks = Clif Bloks energy chews (3 chews ≈ 24 g carb). Black Cherry = caffeinated (~50 mg per 3 chews); Salted Watermelon = caffeine-free, with extra sodium.

Tab = one XACT Electrolytes hydration tablet — an effervescent tab giving about 500 mg sodium and 100 mg potassium, plus magnesium, iron and vitamin C, and caffeine-free. Dissolve one tab in a 500 mL bottle of water. Refill = refill that bottle and drop in a fresh tab.

Potatoes = boiled baby potatoes, lightly salted. The amounts shown (e.g. 50–75 g) are cooked / boiled weight, not raw.

Biofreeze = menthol cooling spray — spray it onto the skin of the listed areas only (external use; avoid broken or chafed skin).