Summarizing nutrition and training guidelines

I need to provide specific numbers for endurance training, like carbohydrate intake at 60-90 g/hour, possibly up to 120 g/hour with training. Sodium should range from 300-800 mg/hour based on sweat rate, and fluid intake should be 400-800 ml/hour. There are also pre-race carb loading recommendations of 7-12 g/kg 24-48 hours before. Mental strategies like pacing and breathing are also essential for recovery and performance, including considerations for safety and hydration risks.Crafting a quick recovery plan

I want to propose a quick recovery plan for race day, which includes slowing down, walking through aid stations, and ingesting 20-30g of simple carbs every 10 minutes until stability is achieved. Sipping fluids and cooling down with ice or water on the neck might be helpful, along with focusing on nasal breathing. I'll keep everything concise and informative, possibly providing a simple checklist or a 5-step plan for easy reference without needing additional tools.Condensing bullet points

I need to keep my answer concise, but I have a lot of bullets to work with. According to the guideline, I should aim for 4-6 bullets per list. Since my lists are quite long, I should consider pruning them to ensure clarity. I’ll condense each list down to 5-6 bullets, making sure to retain the essential information. This way, I can craft a concise yet comprehensive answer that still covers all the important points.