Changelog

[1.4.0] – 2025-10-10

Added

  • Real-Time Weather Integration with OpenWeather API
    • Live weather data integration for race locations
    • Heat index calculations using NOAA formula
    • WBGT (Wet Bulb Globe Temperature) assessment for heat stress
    • Dynamic fluid and sodium adjustments based on real-time conditions
    • Heat stress levels: Low, Moderate, High, Extreme
    • Humidity impact analysis with warnings for >80% humidity
    • Location-based weather lookup via geocoding
    • Current conditions and 5-day forecast display
    • Weather data caching (6 hours) for improved performance
    • Real-time weather refresh capability
  • Enhanced Risk Management System
    • Real-time heat risk detection with dynamic adjustments
    • Heat index-based recommendations (80°F, 90°F, 103°F+ thresholds)
    • Humidity-specific warnings and mitigation strategies
    • Critical heat warnings with pace reduction recommendations
    • Pre-cooling strategies for extreme conditions
    • Heat exhaustion symptom monitoring guides
  • Weather Widget Interface
    • Integrated weather widget in calculator
    • Visual weather condition display
    • Temperature in both Celsius and Fahrenheit
    • Wind speed and direction
    • Cloud cover percentage
    • Dew point calculations
    • Weather refresh button

Changed

  • Improved risk factor analysis with real-time weather data
  • Enhanced heat stress recommendations based on live conditions
  • Updated fluid and sodium calculations to factor in actual weather
  • Optimized API calls with transient caching

Fixed

  • Weather data synchronization with nutrition calculations
  • Cache invalidation for location changes
  • Geocoding accuracy for international locations

[1.3.0] – 2025-10-03

Added

  • Aid Station Planner
    • Add custom aid stations by name and distance
    • Track elevation changes per station
    • Mark drop bag availability
    • Mark crew access points
    • Set cutoff times for each station
    • Per-station nutrition recommendations
    • Mile/kilometer unit support
    • Visual aid station timeline
  • Enhanced Plan Data Management
    • Race metadata tracking (race name, location, elevation, terrain)
    • Pre-race, during-race, and post-race execution notes
    • Actual vs planned nutrition tracking
    • Success metrics and race completion data
    • Plan variance calculations
    • GI issues tracking and notes
    • Energy level ratings (1-10 scale)
    • Overall race rating system
    • “Would repeat” recommendations
  • Multi-Tab Save Dialog
    • Tabbed interface for enhanced data entry
    • Basic plan information tab
    • Race metadata tab
    • Execution notes tab
    • Actual vs planned tab
    • Success metrics tab
    • Improved modal user experience

Changed

  • Redesigned save plan interface with better organization
  • Enhanced plan display with race metadata
  • Improved plan loading with all enhanced data
  • Better visual feedback for plan variance

Fixed

  • Plan editing now preserves all enhanced data
  • Tab navigation in save modal
  • Enhanced data persistence across save/load cycles

[1.2.0] – 2025-09-18

Added

  • Overnight/Multi-Day Event Strategy
    • Circadian rhythm management
    • 20-30% intake reduction during 10pm-4am
    • Night-specific nutrition recommendations
    • Midnight nutrition switch (cola, gummies, broth)
    • 3-5am lowest point management
    • Warm food and drink recommendations
    • Sleep strategy guidance (20-90min power naps)
    • Blue light discipline for alertness
    • Day 2+ nutrition adjustments
  • Strategic Caffeine Protocol
    • Timed caffeine dosing (hours 1, 4, 8, 12, etc.)
    • 3-6mg/kg bodyweight optimization
    • Maximum 400mg total race limit
    • Source-specific recommendations (gels, coffee, cola)
    • Mental focus and fatigue delay benefits
    • Overconsumption risk warnings
    • Extra doses for midnight/3am alertness
    • Jitter management strategies
  • Advanced Hydration Strategy
    • Enhanced electrolyte tracking
    • Magnesium recommendations (75mg/hr) for cramping prevention
    • Potassium guidelines (75mg/hr) for muscle function
    • Calcium supplementation (50mg/hr)
    • Urine color monitoring guide
    • Sweat rate tracking
    • Body weight monitoring recommendations
  • Altitude Race Strategy
    • Specialized recommendations for races >2000m elevation
    • 10-15% carb reduction for sensitive GI systems
    • Liquid/gel preference over solids
    • 20-30% fluid increase for dry air conditions
    • Acclimatization timeline (3-7 days)
    • Iron supplementation guidance (2-4 weeks pre-race)
    • GI distress backup plans

Changed

  • Enhanced hourly timeline with night hour adjustments
  • Improved advanced strategies display
  • Better risk factor categorization
  • Updated caffeine calculation formulas

Fixed

  • Night race intake calculations
  • Caffeine timing algorithm
  • Altitude adjustment multipliers

[1.1.0] – 2025-08-22

Added

  • Public Plan Sharing
    • Make nutrition plans public or private
    • Share plans via unique URLs
    • Base64-encoded plan data for temporary sharing
    • Public plan viewer (no login required)
    • Web Share API support for mobile devices
    • Clipboard copy fallback for desktop
    • Share plan with author attribution
  • PDF Export Functionality
    • Client-side PDF generation with jsPDF library
    • Complete nutrition plan in printable format
    • All calculations and recommendations included
    • Professional layout and formatting
    • Downloadable PDF files
  • Profile Integration
    • Save personal settings to user profile
    • Weight with kg/lbs preference
    • Personal sweat rate
    • Sodium sensitivity levels (normal, low, high, very high)
    • Ultra experience level (beginner, intermediate, veteran)
    • GI tolerance settings (normal, sensitive, iron)
    • One-click populate from profile
    • Auto-fill calculator with saved preferences
  • Enhanced Admin Dashboard
    • Custom columns for nutrition plans
    • Race details column (duration, effort, weather, weight)
    • Advanced options column (dual-carb, altitude, caffeine, etc.)
    • Nutrition summary column (carbs/hr, fluids/hr, sodium/hr)
    • Visibility status (public/private indicators)
    • Sortable columns
    • Visual emoji indicators
    • Quick plan overview

Changed

  • Improved modal save interface
  • Enhanced plan card display
  • Better sharing workflow
  • Optimized admin list table performance

Fixed

  • Public plan loading from URLs
  • Profile settings synchronization
  • Admin column display issues
  • Share link generation

[1.0.0] – 2025-08-12

Initial Release

The Ultra Nutrition Premium Calculator is a comprehensive tool designed for ultra-marathon athletes to create, save, and share personalized nutrition plans based on scientific research and race-specific conditions.

Added

Core Calculation Engine

  • Premium Nutrition Calculator
    • Weight-based calculations with kg/lbs unit toggle
    • Duration-based planning (1-100+ hours)
    • Effort level selection (low, moderate, high, extreme)
    • Weather condition inputs (cool, moderate, hot, extreme)
  • Carbohydrate Optimization
    • Base calculation: 0.5-1.2g/kg bodyweight per hour
    • Dual-carb source support (glucose + fructose 2:1 ratio)
    • Up to 90g/hr absorption vs 60g/hr single source
    • Total race carbohydrate requirements
  • Hydration Planning
    • Weather-based fluid calculations: 5-11ml/kg per hour
    • Altitude adjustments (+15% fluid increase)
    • Sodium recommendations: 300-900mg/hr
    • Hyponatremia risk detection
  • Advanced Metrics
    • Caffeine protocol: 3-6mg/kg bodyweight, max 400mg
    • Enhanced electrolytes: Mg (75mg/hr), K (75mg/hr), Ca (50mg/hr)
    • Dual-carb optimization strategy
    • Real food vs commercial product recommendations

Nutrition Analysis

  • Pre-Race Carb Loading
    • 3-day protocol with 10g/kg bodyweight daily
    • Easily digestible carb recommendations
    • Fiber and fat reduction timeline
    • Hydration guidelines (3-4L per day)
    • Morning-of-race breakfast timing
  • Post-Race Recovery
    • Immediate nutrition plan (within 60 minutes)
    • 1.2g/kg carbs for glycogen replenishment
    • 0.3g/kg protein for muscle repair
    • 25ml/kg fluids for rehydration
    • 3:1 carbs to protein ratio
    • Small meal frequency recommendations
  • Cost Analysis
    • Premium strategy cost breakdown
    • Budget strategy alternatives
    • Real food strategy pricing
    • Cost per hour calculations
    • Bulk buying tips
    • Aid station planning
  • Hourly Timeline
    • Hour-by-hour nutrition breakdown
    • Carbohydrate, fluid, and sodium per hour
    • Extended race support (24+ hours)
    • Break recommendations every 6-8 hours

Fuel Recommendations

  • Commercial Products
    • Energy gels (GU, Maurten, SIS, Huma)
    • Energy chews (Clif Bloks, GU Chews, Skratch)
    • Sports drinks (Tailwind, Skratch, Maurten)
    • Serving sizes and timing
  • Real Food Options
    • Bananas, dates, energy bars
    • Portion calculations
    • Natural carbohydrate sources
    • Potassium and micronutrient benefits
  • Mixed Strategy
    • Combination approaches
    • Taste fatigue prevention
    • Variety recommendations

Risk Management

  • Intelligent Risk Detection
    • High carb intake warnings (>80g/hr)
    • GI distress mitigation strategies
    • Heat and dehydration risk assessment
    • Extended duration fatigue management
    • Hyponatremia detection and prevention
    • Caffeine overconsumption alerts
  • Mitigation Strategies
    • Build-up protocols for high carb intake
    • Dual-carb source recommendations
    • Intake timing optimization
    • Backup plan suggestions
    • Warning sign monitoring

Data Management

  • Save & Load Plans
    • WordPress Custom Post Type integration
    • Unlimited nutrition plan storage
    • Load and edit previous plans
    • Update existing plans
    • Delete plans with ownership verification
  • Plan Management
    • Plan name and description
    • Created date tracking
    • Plan card grid display
    • Quick load/edit/delete actions

User Experience

  • Responsive Design
    • Mobile-optimized interface
    • Tablet and desktop layouts
    • Touch-friendly controls
    • Collapsible sections
    • Tab-based results display
    • Modal-based dialogs
    • Toast notifications
  • Interactive Calculator
    • Real-time calculations
    • Instant result updates
    • Advanced options toggle
    • Collapsible sections
    • Smooth scrolling
    • Loading states

Security & Performance

  • WordPress Security
    • Nonce verification on all AJAX requests
    • User authentication checks
    • Ownership verification for operations
    • Input sanitization
    • Capability checks
  • Performance Optimization
    • Efficient AJAX loading
    • Modular JavaScript architecture
    • Minimal external dependencies
    • Optimized database queries

Support & Feedback

For bug reports, feature requests, or support inquiries, please contact:

Credits

  • Weather Data: Powered by OpenWeather API
  • PDF Generation: jsPDF Library
  • Scientific Research: Based on current ultra-endurance nutrition research and ACSM guidelines

License

This calculator is proprietary software. All rights reserved.