Nakamuve - Fuel and workout planner

External Projects
1

Hello, my name Gamal, I’m from Indonesia.

I’ve been building a side project recently around endurance fueling, mostly because of my own frustration during long runs and ultra trail races.

Training planning has become really good now. Between Intervals.icu, Garmin, TrainingPeaks, etc., it’s pretty easy to structure workouts and monitor progression.

But fueling still often feels like a secondary thought until something goes wrong. Especially in ultra trail races.

A lot of the hard parts aren’t really about knowing “carbs are important.” Most runners already know that.

A few bad experiences with dehydration, poor refill planning, and GI issues made me realize how often fueling decisions are still improvised during races.

So I started building a web app focused specifically on:

  • fueling timelines

  • hydration logistics

  • refill dependency

  • operational race constraints

  • post-race fueling debriefs

Not trying to replace training platforms.

Intervals.icu already does training structure extremely well.

This is more about:
“fuel logistics planning for endurance athletes.”

Recently I’ve been experimenting with:

  • hydration capacity analysis

  • refill warnings

  • planned vs actual debriefs

  • trail GPX support

  • exportable race briefing summaries

Future roadmap ideas:

  • cycling support

  • coach/athlete collaboration

  • modifying Intervals.icu workout plans

  • pulling completed activities into debrief workflows

Currently it already has Intervals.icu integration, but only in a simple form:
Nakamuve can send structured workout/fueling plans into Intervals.icu, which then syncs to your watch/device. This allows fueling notes and reminders to appear during training without needing to interact with the phone.

Homepage:
https://nakamuve.com

Direct app:
https://app.nakamuve.com

Currently it’s around $10 lifetime access while things are still early and evolving.

Would genuinely love feedback from people here, especially those doing long races, ultras, or self-supported efforts.

2

Hello Gamal, Max from Belgium :wink:
I just looked at your web site. I’m a trail runner, and interested about data science. One area which I struggle these days is how to estimate/predict my race duration and time between aid stations based on my profile and recent races completed.
I looked at your tool “KM-Effort Calculator” and entered an upcoming 42k trail with 2000m elevation I’m about to run, and surprisingly the suggested pace was not so far from what I was thinking about, it recommends 11:45/kil for average pace, while I was targgeting (very humble way) 11:00. I imagine my time will be in that area, subject to all things going on on race day.
For this specific tool, could you give some details on the calculation?
For fueling, actually I use already another tool to give me CHO intakes, hydration volume, sodium intake, etc. but I need first to define the duration from start to aid stations and finish. Once I have the duration the rest of the work flow is “easy”. The trick with nutrition is that many tools are using an “all race” average of let’s say 60g CHO per hour. But the reality is not that : usually at the start it’s relatively low 40-50, then you go to 50-60 and then try to increase 60+ if possible. I’m talking about ultra trails 50k-100k with durations from 6, 12 or more hours. As soon as you enter 20+ hours you also have proper meals and solid food, and usually you don’t use any calculators, except elite runners (if any is reading this forum?).

3

How are those 2000m elevation incorporated in the 42k trail run?
Is it one or two long sustained climbs? Or is it a couple douzen very steep short technical climbs?
That would make a hell of a lot of difference in strategy…

4

hi @ohmax

thank you for the question.

KM-Effort Calculator are based on ITRA/UTMB race calculated, where +100m vertical gain are calculated as 1km on horizontal. You can see it on ITRA Discover Trail Running . But based on my own experience, how each athlete feels on the trails/route might be different. Especially if the gradient are goes beyond 10°. To help that, you can use GPX Elevation Analyzer | Nakamuve to analyze segment per 500m/1km, how many elevation gain/loss on specific segment. The result can be exported to xlsx/csv for your additional planning.

For this

But the reality is not that : usually at the start it’s relatively low 40-50, then you go to 50-60 and then try to increase 60+ if possible. I’m talking about ultra trails 50k-100k with durations from 6, 12 or more hours. As soon as you enter 20+ hours you also have proper meals and solid food, and usually you don’t use any calculators,

Thank you for the input. I did account decayment as time progressing, but didn’t really account start time where on easy pace the nutrition intake should be taken slowly.

But on my app, the planning are not just calculating the intake required. But you can assign what kind of food you would like to take. You can override the plan if the assigned item are not available or not your favorite. For trail run mode with gpx data, the plan can be exported back as gpx which add additional waypoint — along with race-provided gpx aid station waypoint, if any — which should be helpful as reminder on the trail.

5

Thanks. Actually for profile analysis the best tool I found so far is:

You can upload GPX and it gives you an index of the difficulty, but more importantly will show the hills/downhills segments by %. What I did, I filtered the top ones (> 25%) to mark them as “warning” on the little map I will print and bring in my bag. I will follow the rule that nutrition intake will happen going uphill only. However because of long downhill segments it’s possible that I might walk/stop to take some food.

Thanks for the reminder about ITRA it does make sense and actually it’s good to align with such international standard.

Regarding “waypoints” I added in my GPX the aid station stops, no need to add intermediate ones for nutrition intake because it will rather be based on time, I’m using alerts on my Garmin (10min hydration, 30min eat).