Scientific knowledge
Endurance fundamentals: carbs, sodium, hydration, gut tolerance, EU framework.
OpenLearn hub
Knowledge, DIY tutorials, and articles in one place
This hub organizes DYF educational content: scientific base, DIY method, then specialized articles connected to the calculator.
Start here
If you already have a concrete session or race target, start with the calculator, then come back here to refine.
Open calculatorRecommended learning flow
Knowledge -> Method -> Specialized article -> practical execution.
DIY tutorials
Make your homemade mixes step by step
The images act as visual anchors for the physical prep flow: weigh, pour, wet, shake, then check texture.
Gels (steps)
Goal: get a smooth gel that is easy to swallow and free of lumps.
Set the flask on the scale
Place the empty flask on the scale, tare it, then fit the funnel. Keep the ingredient bags open and ready so the pour stays clean and quick.
Practical cues
- Start with a clean, fully dry flask.
- Tare the scale before each ingredient.
Tip
If the neck is narrow, hold the funnel with one hand and pour slowly with the other.
Bottles (steps)
Goal: fully dissolve the powder and keep the drink easy to sip.
Load the bottle while dry
Set the empty bottle on the scale or measure your doses, then pour in 20 g of maltodextrin and 10 g of fructose. Start with a dry, stable bottle.
Practical cues
- 20 g maltodextrin + 10 g fructose.
- Bottle clean and dry before the first pour.
Tip
A wide funnel makes it easier to avoid powder sticking to the edges.
Basic equipment
Precise scale, funnel, soft flask, clean bottle, spoon, lukewarm water, table salt, and carb powders.
Find an article quickly
Search by topic (sodium, gels, hydration, carbs, etc.).
Ultimate guide to endurance nutrition
Ultimate endurance nutrition guide: complete method for linking carbohydrates/hour, sodium, hydration, DIY, logistics and execution according to the discipline.
18 min read
Read articleSodium management during training
Sodium for endurance: dose in mg/L then mg/h depending on weather, volume drunk and sweating, with simple DIY recipes and mistakes to avoid.
8 min read
Read articleSports nutrition for endurance: why it changes everything
Endurance sports nutrition: structure before, during and after exercise to stabilize energy, hydration, digestion and recovery.
9 min read
Read articleHigh performance energy gels: composition and DIY recipes
Homemade energy gel: understand maltodextrin, fructose, 2:1 ratio, density and digestive tolerance to progress without overloading.
8 min read
Read articleExercise drink: water, hypotonic, isotonic, hypertonic
Exercise drink: choose between water, hypotonic, isotonic or hypertonic depending on the session, with decision tree and DIY bases.
7 min read
Read articleTraining plan and nutrition training
Endurance nutrition training: integrate absorption, logistics, conditions and checklists over 6-8 weeks to make the big day more reliable.
8 min read
Read articleHow many carbohydrates per hour for endurance?
How many carbohydrates per hour for endurance: define a target range according to duration, intensity and digestion, then progress without interruption.
9 min read
Read articleGlucose-fructose ratio in endurance: how to choose it
Glucose-fructose endurance ratio: choose a progressive mixture to support carbohydrate intake and digestive tolerance.
8 min read
Read articleHow much sodium per hour in endurance sports?
How much sodium per hour for endurance: start from the mg/L concentration, convert to mg/h according to the volume drunk and adjust with the weather.
8 min read
Read articleMarathon nutrition: complete strategy before and during the race
Marathon nutrition: build a reproducible plan before and during the race with timing of intake, hydration, sodium and digestive management.
10 min read
Read articleTrail and marathon hydration: how to stay stable
Trail and marathon hydration: set an hourly volume, adjust sodium and use simple checkpoints depending on heat and duration.
8 min read
Read articleLong distance trail nutrition: field method
Long distance trail nutrition: organize intake, autonomy, supplies, sodium and digestion according to the terrain and the weather.
9 min read
Read articleLong distance cycling nutrition: execution over 4 to 8 hours
Long distance cycling nutrition: define time targets, bottles, sodium and hydration to execute a stable plan over 4 to 8 hours.
8 min read
Read articleLong distance triathlon nutrition: thinking in segments
Long distance triathlon nutrition: building the strategy by segment, transitions, hydration and backup plan from bike to race.
9 min read
Read articleUltra endurance nutrition: staying functional over time
Ultra endurance nutrition: prioritize checkpoints, night plan, digestive options and robust execution over very long duration.
10 min read
Read articleHiking and long-distance trekking nutrition
Hiking and long-distance trekking nutrition: organize supplies, hydration, sodium and autonomy with simple logistics.
8 min read
Read articleCalculate your endurance sweat rate
Calculation of sweat rate during endurance: measure in the field to adjust hydration, sodium and drink volume with more precision.
7 min read
Read articlePre-race endurance fueling checklist
Endurance refueling checklist: prepare doses, timing, weather A/B plan and nutrition logistics for a more reliable D-Day.
7 min read
Read articleMove to execution
Once the framework is clear, convert it into a measurable plan in the calculator and align product logistics.