I put together a one-page planner that maps training load to daily carb targets and practice menus, plus a quick 30/60/90 g-per-hour fueling and sodium check for sessions over 75 minutes. We used it last October with a D2 soccer squad and saw smoother energy late in the week; happy to share the PDF and would love feedback or tweaks you’d want for other sports.
Used your “30/60/90” with D3 volleyball; hot matches needed 600–[redacted] sodium/hr. GI-prone athletes started at 60 g/hr.
Quick tip from our D1 lacrosse group: we tag high-load days as “yellow = low‑fiber evening” so guys still hit 7–8 g/kg without gut noise, and — building on @davis_jay76 — we pre-label bottles for 30/60/90 g/hr with about 400–[redacted] Na/hr by sweat rate. Small caveat: we switch to liquid carbs only in the last 20–30 minutes to cut GI flare-ups; want a quick template mockup?