Race Fuelling Plan
Calculator
Results
- Total carbohydrate (g)
- 280
- Carbohydrate energy (kcal)
- 1,120
- Total fluid loss (L)
- 4
- Total sodium to replace (mg)
- 3,600
- Carbohydrate per 15 minutes (g)
- 17.5
Endurance training results
| Total carbohydrate (g) | 280 |
| Carbohydrate energy (kcal) | 1,120 |
| Total fluid loss (L) | 4 |
| Total sodium to replace (mg) | 3,600 |
| Carbohydrate per 15 minutes (g) | 17.5 |
formula-map diagram
- Total carbohydrate (g)
- 280
- Carbohydrate energy (kcal)
- 1,120
- Total fluid loss (L)
- 4
- Total sodium to replace (mg)
- 3,600
- Carbohydrate per 15 minutes (g)
- 17.5
Formula breakdown
Formula
Totals = hourly rate × race duration= 280
Note
Simplified model: these are standard endurance-training formulas (Riegel, ACSM, Banister TRIMP, ACWR, Minetti gradient cost and published fuelling rates) applied to the numbers you enter. They assume even effort, typical conditions and average physiology, and ignore terrain, heat, wind, sleep, individual sweat and carbohydrate tolerance, and training history, so results are indicative planning figures, not medical or coaching advice.
More in Endurance training
See all →Frequently asked questions
What does a full race fuelling plan combine?+
It typically integrates carbohydrate intake per hour, fluid intake based on sweat rate, and sodium replacement into a single hour-by-hour schedule for the full race duration, so you have a concrete plan for what to consume and when rather than making decisions on the fly.
Why plan fluid, carbs, and sodium together instead of separately?+
These three interact: too much plain water without adequate sodium risks hyponatremia, and carbohydrate absorption can be affected by concentration and fluid intake together, so a coordinated plan avoids the common mistake of solving one variable while inadvertently creating a problem with another.
Should my race fuelling plan be identical to what I practiced in training?+
It should be very close, since race day is not the time to test new products, concentrations, or intake rates, but conditions like heat, humidity, and race-day adrenaline may require minor adjustments, particularly to fluid intake, compared to a cooler training run.
How do I adjust the plan for a hot versus cool race day?+
Higher temperatures increase sweat rate substantially, so fluid and sodium needs rise on hot days while carbohydrate needs stay roughly the same, since carb burn rate is driven more by intensity and duration than by temperature.
What if I can't consume everything the plan calls for during the race?+
Gastrointestinal comfort should take priority over hitting exact targets, so if the plan proves too aggressive on race day, scaling back carb or fluid intake somewhat is safer than forcing intake and risking GI distress that could derail the whole race.