Work out race day fuelling instantly with clear inputs, formula shown and shareable results.
Multiplies the hourly carbohydrate target by race duration and converts it into the number of gels or servings to carry.
Race fuelling
Total carbohydrate = race hours x g/h; servings = total carbohydrate / carbohydrate per serving. 30-60 g/h suits most events, up to 90 g/h with glucose-fructose mixes
Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
Combining glucose and fructose uses two intestinal transporters, raising the oxidation ceiling above the 60 g/h glucose-only limit.
Yes. Gut tolerance is trainable, and race day is the wrong time to test a new fuelling rate.