Race Nutrition Planner

Nutrition & Hydration Calculator

Bonking is optional. Use science to calculate your hourly carb and fluid intake requirements for your next event.

Race Nutrition Planner

Expected Duration (hours)

Intensity

Rider Weight (kg)

Why Nutrition is the Fourth Discipline

Your body has limited glycogen stores (~1600–2000 calories). Once depleted, you bonk. To prevent it, replenish carbohydrates during the ride. The goal isn't to replace every calorie burned — it's to keep blood glucose stable and spare muscle glycogen.

Carbohydrate Intake Guidelines

30 g/h

Short rides (1–2 hrs)

Easily achieved with a banana or a single energy gel.

60 g/h

Standard

The limit for glucose absorption alone. Requires focus to maintain for 3+ hours.

90+ g/h

Pro level

Requires multiple transportable carbs (Glucose + Fructose) in a 2:1 ratio. Gut training essential.

Gut Training

Just like your legs, your stomach can be trained. Trying 90g/h on race day without practice will likely cause GI distress.

Start with 40–50g/hr in training and gradually increase over weeks to teach your gut to absorb more fuel.

Hydration & Electrolytes

Fluid Intake

500–750 ml/h

Baseline per hour. Individual sweat rates vary widely (0.5–2.5L/h). Dehydration raises heart rate and perceived exertion.

Sodium

500–1000 mg/L

For long or hot events. Most cramping is caused by fatigue, but sodium depletion exacerbates it.

Don't Bonk

Once you bonk, it's too late. Your glycogen stores are depleted and no amount of mid-ride fueling will fully recover your performance. Start fueling early and maintain consistent intake.