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Add Bourg d'Oisans routes, nutrition plan and dashboard display
Week 9 Alps day: 3 Villard loops (41km/3138m D+) with Strava links, Maurten 320 nutrition plan per loop + hotel stops, heat adjustments. Dashboard timeline now shows route details and nutrition breakdown. Removed poles from gear checklist and plan. Co-Authored-By: Claude Opus 4.6 (1M context) <noreply@anthropic.com>
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‎plan/swiss-iron-trail-t78.md‎

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@@ -166,14 +166,39 @@ Rotterdam strategy: controlled pace, not all-out. Use for leg turnover practice.
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| Tue | Easy run + mobility | 10 | — |
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| Wed | Easy run or rest | — | — |
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| Thu | **Rest** — mobility, prep for tomorrow | — | — |
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| Fri (May 22) | **Alps trail day** — power-hiking, nutrition, gear, poles practice. Most important training day of the plan. | 30 | 3,000m |
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| Fri (May 22) | **Alps trail day** — 3 loops from hotel in Bourg d'Oisans. Most important training day of the plan. | 41 | 3,138m |
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| Sat (May 23) | Cycling day 1 — enjoy, moderate intensity | — | — |
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| Sun (May 24) | Cycling day 2 — enjoy, moderate intensity | — | — |
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| **Total** | | **~48 km run** | **~3,000m** |
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| **Total** | | **~59 km run** | **~3,138m** |
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**Alps day routes (Bourg d'Oisans → Villard):**
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All loops start and finish at the hotel for refuelling.
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| # | Route | km | D+ | Max alt | Strava |
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|---|---|---|---|---|---|
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| 1 | Villard via weg omhoog | 14.6 | 1,008m | 1,671m | [route](https://www.strava.com/routes/3457828796816278982) |
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| 2 | Villard steil linksom | 13.9 | 1,000m | 1,671m | [route](https://www.strava.com/routes/3457840458426864014) |
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| 3 | Villard steil rechtsom | 12.2 | 1,130m | 1,833m | [route](https://www.strava.com/routes/3457826669002961350) |
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Order: easiest first (via weg) as warm-up, then linksom, then rechtsom (steepest, highest) as finale.
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**Alps day nutrition plan:**
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Target: 250–300 kcal/hour from the start. Estimated total time ~7:00–7:30 on trail + 2 hotel stops.
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| Phase | Duration | Nutrition | Kcal | Fluid |
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|---|---|---|---|---|
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| Loop 1 — Via weg omhoog | ~2:15 | 2× Maurten 320 (1 per soft flask) | 640 | 1L |
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| Hotel stop 1 | ~15 min | Banana + white bread w/ honey | ~200 | 500ml water |
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| Loop 2 — Steil linksom | ~2:15 | 2× Maurten 320 | 640 | 1L |
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| Hotel stop 2 | ~15 min | Banana + white bread w/ honey | ~200 | 500ml water |
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| Loop 3 — Steil rechtsom | ~2:30 | 2× Maurten 320 | 640 | 1L |
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| **Total** | **~8:00** | | **~2,320** | **~4L** |
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Warm weather adjustment (>20°C valley): add 500ml plain water per loop alongside the Maurten flasks. Maurten 320 is hypertonic — pair with water in heat to avoid GI issues.
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**Alps day guidance:**
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- Practice exact race nutrition (250–300 kcal/hour from hour 1)
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- Use poles — get comfortable with them before T78
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- Power-hike all uphills >15% grade, targeting 400–500m/hour vertical rate
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- Practice smooth hike-to-run transitions
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- Wear planned race kit and pack

‎scripts/export_dashboard_data.py‎

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EVENTS = [
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{"date": "2026-04-12", "name": "Rotterdam Half Marathon", "distance_km": 21, "elevation_m": 0, "role": "Speed sharpener"},
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{"date": "2026-05-22", "name": "French Alps \u2014 Bourg d'Oisans", "distance_km": 30, "elevation_m": 3000, "role": "Mountain adaptation"},
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{"date": "2026-05-22", "name": "French Alps — Bourg d'Oisans", "distance_km": 41, "elevation_m": 3138, "role": "Mountain adaptation",
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"routes": [
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{"name": "Villard via weg omhoog", "km": 14.6, "elevation_m": 1008, "max_alt_m": 1671, "url": "https://www.strava.com/routes/3457828796816278982"},
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{"name": "Villard steil linksom", "km": 13.9, "elevation_m": 1000, "max_alt_m": 1671, "url": "https://www.strava.com/routes/3457840458426864014"},
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{"name": "Villard steil rechtsom", "km": 12.2, "elevation_m": 1130, "max_alt_m": 1833, "url": "https://www.strava.com/routes/3457826669002961350"},
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],
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"nutrition": {
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"product": "Maurten Drink Mix 320",
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"per_loop": "2× soft flask 500ml = 640 kcal",
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"hotel_stop": "Banana + bread w/ honey (~200 kcal) + 500ml water",
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"total_kcal": 2320,
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"total_fluid_l": 4,
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"heat_note": ">20°C: add 500ml plain water per loop alongside Maurten"
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}},
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{"date": "2026-06-06", "name": "Trail Godefroy", "distance_km": 50, "elevation_m": 1840, "role": "Dress rehearsal"},
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{"date": "2026-06-27", "name": "Swiss Iron Trail T78", "distance_km": 78, "elevation_m": 5000, "role": "A-race"},
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]

‎site/css/style.css‎

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@@ -716,6 +716,82 @@ a:hover { color: var(--accent-light); }
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margin-top: 4px;
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}
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.event-routes {
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margin-top: 8px;
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text-align: left;
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display: inline-block;
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}
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.event-route {
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display: flex;
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align-items: baseline;
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gap: 6px;
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font-size: 0.7rem;
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line-height: 1.7;
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}
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.event-route .route-num {
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font-family: var(--font-mono);
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font-size: 0.65rem;
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color: var(--bg-primary);
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background: var(--accent);
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width: 16px;
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height: 16px;
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border-radius: 50%;
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display: inline-flex;
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align-items: center;
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justify-content: center;
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flex-shrink: 0;
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font-weight: 600;
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}
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.event-route a {
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color: var(--text-primary);
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text-decoration: none;
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font-weight: 500;
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}
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.event-route a:hover {
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color: var(--accent);
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}
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.event-route .route-stats {
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color: var(--text-muted);
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font-family: var(--font-mono);
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font-size: 0.65rem;
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white-space: nowrap;
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}
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.event-nutrition {
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margin-top: 8px;
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text-align: left;
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display: inline-block;
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}
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.event-nutrition .nutrition-row {
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font-size: 0.7rem;
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color: var(--text-secondary);
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line-height: 1.8;
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display: flex;
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align-items: baseline;
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gap: 5px;
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}
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.event-nutrition .nutrition-icon {
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font-family: var(--font-mono);
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font-size: 0.65rem;
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width: 18px;
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text-align: center;
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flex-shrink: 0;
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color: var(--phase-mountain);
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}
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.event-nutrition .nutrition-row.heat {
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color: var(--accent);
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font-size: 0.65rem;
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margin-top: 2px;
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}
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/* ---- Heatmap ---- */
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.heatmap-wrapper {

‎site/data/training.json‎

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{
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"generated_at": "2026-03-23T17:33:50",
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"generated_at": "2026-03-23T20:52:59",
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"race": {
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"name": "Swiss Iron Trail T78",
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"date": "2026-06-27",
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{
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"date": "2026-05-22",
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"name": "French Alps — Bourg d'Oisans",
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"distance_km": 30,
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"elevation_m": 3000,
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"role": "Mountain adaptation"
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"distance_km": 41,
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"elevation_m": 3138,
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"role": "Mountain adaptation",
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"routes": [
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{
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"name": "Villard via weg omhoog",
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"km": 14.6,
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"elevation_m": 1008,
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"max_alt_m": 1671,
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"url": "https://www.strava.com/routes/3457828796816278982"
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},
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{
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"name": "Villard steil linksom",
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"km": 13.9,
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"elevation_m": 1000,
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"max_alt_m": 1671,
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"url": "https://www.strava.com/routes/3457840458426864014"
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},
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{
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"name": "Villard steil rechtsom",
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"km": 12.2,
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"elevation_m": 1130,
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"max_alt_m": 1833,
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"url": "https://www.strava.com/routes/3457826669002961350"
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}
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],
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"nutrition": {
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"product": "Maurten Drink Mix 320",
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"per_loop": "2× soft flask 500ml = 640 kcal",
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"hotel_stop": "Banana + bread w/ honey (~200 kcal) + 500ml water",
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"total_kcal": 2320,
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"total_fluid_l": 4,
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"heat_note": ">20°C: add 500ml plain water per loop alongside Maurten"
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}
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},
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{
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"date": "2026-06-06",
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"phase": "Mountain Specificity",
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"start_date": "2026-05-18",
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"end_date": "2026-05-24",
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"target_km": 48.0,
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"target_elevation": 3000.0,
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"target_km": 59.0,
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"target_elevation": 3138.0,
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"days": [
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{
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"day": "Mon",
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},
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{
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"day": "Fri",
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"session": "Alps trail day — power-hiking, nutrition, gear, poles practice. Most important training day of the plan.",
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"target_km": 30.0,
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"target_elevation": 3000.0,
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"session": "Alps trail day — 3 loops from hotel in Bourg d'Oisans. Most important training day of the plan.",
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"target_km": 41.0,
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"target_elevation": 3138.0,
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"date": "2026-05-22"
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},
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{

‎site/js/app.js‎

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const dateStr = new Date(ev.date + 'T00:00:00').toLocaleDateString('en-GB', { day: 'numeric', month: 'short' });
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let routesHtml = '';
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if (ev.routes && ev.routes.length) {
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routesHtml = `<div class="event-routes">` +
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ev.routes.map((r, i) => `
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<div class="event-route">
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<span class="route-num">${i + 1}</span>
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<a href="${r.url}" target="_blank" rel="noopener">${r.name}</a>
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<span class="route-stats">${r.km}km · ${r.elevation_m}m D+ · ${r.max_alt_m}m</span>
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</div>`
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).join('') + `</div>`;
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}
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let nutritionHtml = '';
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if (ev.nutrition && typeof ev.nutrition === 'object') {
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nutritionHtml = `
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<div class="event-nutrition">
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<div class="nutrition-row"><span class="nutrition-icon">⚡</span> ${ev.nutrition.product}: ${ev.nutrition.per_loop}</div>
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<div class="nutrition-row"><span class="nutrition-icon">🏨</span> ${ev.nutrition.hotel_stop}</div>
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<div class="nutrition-row"><span class="nutrition-icon">Σ</span> ${ev.nutrition.total_kcal} kcal · ${ev.nutrition.total_fluid_l}L fluid</div>
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<div class="nutrition-row heat">${ev.nutrition.heat_note}</div>
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</div>`;
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} else if (ev.nutrition) {
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nutritionHtml = `<div class="event-nutrition">${ev.nutrition}</div>`;
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}
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return `
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<div class="timeline-event ${status}">
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<div class="timeline-dot"></div>
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<div class="event-date">${dateStr}</div>
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<div class="event-name">${ev.name}</div>
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<div class="event-detail">${ev.distance_km}km · ${ev.elevation_m}m D+</div>
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${routesHtml}
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${nutritionHtml}
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<div class="event-days">${daysText}</div>
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</div>
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`;
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const GEAR_ITEMS = [
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{ name: 'Running shoes (tested, aggressive tread)', mandatory: true },
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{ name: 'Poles', mandatory: false },
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{ name: 'Headlamp + spare battery', mandatory: true },
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{ name: 'Rain jacket (waterproof)', mandatory: true },
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{ name: 'Warm layer (fleece/puffy)', mandatory: true },

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