Aid station and drop bag planner
What to carry between aid stations and what to pack in each drop bag.
How does the aid station planner work?
It works out your carbs, fluids and sodium per hour, then spreads your expected finish time over the course at an even pace to estimate how long each stretch takes. For each stretch it adds up what you will need, so you know how much to carry out of each station. For stations with a drop bag or crew it lists the gels, bottles and salt capsules to pack, plus spare kit.
Real races are not even: climbs take longer than descents. Use the times as a guide and adjust the carry for your biggest climbs.
Tips for drop bags
Pack for the next stretch plus a margin, label the bag clearly and put the item you will want first on top. See the drop bag packing list for what to add, and the crew nutrition guide if people will meet you.
Frequently asked questions
How many gels should I carry between aid stations?
Divide the carbs for the stretch by about 25 g a gel, then add one spare. The table shows the grams and bottles so you can choose your own products.
Does the planner use my race's real stations?
It uses whatever you enter. Copy the names and distances from the race guide, one per line, and the table follows them.
Why are the times even?
The tool assumes one average pace for the whole course. For a hilly race, give yourself more time on climbs and less on descents when you read the table.