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.

Keep this open with the screen on while you run. Tap a card to silence its alert.

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).