docs: split RaceLogistics.md (fueling science, products, plans) from NatesNotes

Co-Authored-By: Claude Fable 5 <noreply@anthropic.com>

NatesNotes.md

@@ -65,6 +65,14 @@ Last recap: 2026-06-12 (day before the 30K).
 - Low-HR walking counts as training (time on feet) even though the dashboard
   currently ignores non-running activities.
 
+## Race fueling
+
+Plans, product reference, and the carb science live in
+[RaceLogistics.md](RaceLogistics.md). Personal takeaways: target 80 g/h
+(history says I under-fuel), both Tailwind and Hammer Gel are
+glucose-dominant — pushing past ~85 g/h with this stack needs more
+fructose, not more gels.
+
 ## Where this lives in the data / web UI
 
 | Finding | Surfaced today? |

RaceLogistics.md

@@ -0,0 +1,83 @@
+# Race Logistics — fueling reference & plans
+
+Reference doc: nutrition science, product cheat-sheet, race plans, watch
+setup. Personal findings/cues stay in [NatesNotes.md](NatesNotes.md).
+
+## Carb science in five bullets
+
+- The gut absorbs glucose and fructose through **separate transporters**:
+  SGLT1 (glucose) saturates around **~60 g/h**; GLUT5 (fructose) adds another
+  **~30–50 g/h** on top. That's the entire reason dual-source fueling exists.
+- Maltodextrin and dextrose are pure glucose for this purpose; **sucrose is
+  half glucose, half fructose**.
+- Targets by effort: >2.5 h → **60–90 g/h**; the current elite trend is
+  **90–120 g/h at ~1:0.8 glucose:fructose** (Maurten/SiS Beta/Nduranz-style
+  products) — measurably less fatigue in trail-marathon studies, but only
+  with a **trained gut**. Build in long runs, never debut on race day.
+- Hydration **450–750 ml/h** (up to ~1 L/h hot). Sodium **~500–700 mg/h**
+  typical; true range is individual (200–1,500). Most "gel" GI distress is
+  actually dehydration/sodium imbalance concentrating sugars in the gut.
+- Pre-race: 100–150 g familiar carbs 2.5–3 h out. Start fueling at min 25–30.
+  Post: 80–100 g carbs + protein within the hour.
+
+## Product reference (what's in the cabinet)
+
+| Product | Per unit | Carb sources | ~glu:fru |
+| --- | --- | --- | --- |
+| Tailwind Endurance Fuel | 25 g carb, ~310 mg sodium / scoop | dextrose + cane sugar (sucrose) | ~3–4 : 1 |
+| Hammer Gel | ~21–25 g carb / serving | ~80% maltodextrin + ~20% fructose | ~4 : 1 |
+| Endurolytes Extreme | ~300 mg salt ≈ **~120 mg sodium**, 75 mg K / cap | — | — |
+
+Both fuels are **glucose-dominant**. Stacked at ~78 g/h that's ~60–63 g/h
+glucose — right at the SGLT1 ceiling, fine. Pushing this stack to 90+ g/h
+overloads the glucose pathway (GI risk) because the fructose share is too
+small; going higher means *more Tailwind relative to gels* or a 1:0.8
+product for the 50K/50M.
+
+## 30K plan — 2026-06-13 (assumes ~4 h)
+
+Targets: **75–80 g carb/h · 500–750 ml fluid/h · ~500–700 mg sodium/h**
+
+- **Bladder: 6 scoops Tailwind in 2 L** → 150 g carb, ~1,860 mg sodium.
+  ~500 ml/h = 37 g carb + 465 mg sodium per hour; lasts exactly 4 h.
+- **2 Hammer gels/h (on :00 and :30)** = +40 g → **≈78 g/h total**.
+  Strong + stomach solid after hour 1 → 3rd gel in hours 2–3.
+  Struggling → skip a gel, keep sipping. Never go to zero carbs.
+- **Endurolytes**: carry 4; 1/h from hour 2 only if hot / salty sweater /
+  cramp twinges. Tailwind covers baseline sodium.
+- **Carry**: 8 gels + 2 spare · mixed bladder · 4 caps · 2 spare scoops in a
+  baggie for refill points.
+- **Pre**: 120–150 g carbs 2.5–3 h before · ~500 ml in the last hour ·
+  1 gel 10 min pre-gun.
+
+## FR255 fueling reminders
+
+Native (race-day choice): Run profile → hold **UP** → Run Settings → Alerts
+→ Add New → **Time → Recurring → 0:15**. Mapping: every buzz = sip ·
+every 2nd (:30s) = gel · every 4th (hourly) = salt check.
+Connect IQ alternative for labeled eat/drink intervals:
+[Eat! Drink! Reminder!](https://apps.garmin.com/en-US/apps/7449127c-65ba-470b-954c-3a5fa93376c3)
+— test on a training run first; costs a data-field slot.
+
+## Before the 50K (2026-07-25)
+
+- Gut-train toward 90 g/h on long runs (raise Tailwind share, or trial a
+  1:0.8 glucose:fructose fuel).
+- Re-derive sodium needs from how the 30K went (cramps? salt crust? nausea?).
+- Log the 30K outcome below.
+
+## Race log
+
+- **2026-06-13 30K** — (fill in: finish time, what was consumed, GI notes,
+  cramps, what to change)
+
+## Sources
+
+[120 vs 90 vs 60 g/h trail marathon](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400827/) ·
+[CHO & GI problems in ultra-trail review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8197833/) ·
+[Cadence ultramarathon guide](https://us.usecadence.com/blogs/science/ultramarathon-nutrition-guide) ·
+[Precision Hydration ultra fueling](https://www.precisionhydration.com/performance-advice/nutrition/preparing-fueling-nutrition-plan-for-ultra-racing/) ·
+[Tailwind nutrition](https://tailwindnutrition.com/pages/nutrition) ·
+[Hammer Gel](https://hammernutrition.com/products/hammer-gel) ·
+[Endurolytes Extreme](https://hammernutrition.com/products/endurolytes-extreme) ·
+[FR255 alerts manual](https://www8.garmin.com/manuals/webhelp/GUID-676967A0-1B23-4384-9BC9-76F3D643F1C8/EN-US/GUID-E9B4413D-28EB-4054-8622-5CCD3F4571D2.html)