Race-day fueling planner
A race fueling plan starts with expected duration and an hourly carbohydrate amount you have practiced. This calculator totals the carbohydrate and shows the equivalent number of gels, using the actual grams in your product. Drinks and food count too. A calculation is useful only when your stomach and aid-station plan can support it.
Your result, in detail.
Review the assumptions before turning a calculation into a target.
| Measure | Value |
|---|---|
| Hourly target | 60 g/hour |
| Equivalent gel count | 6.0 |
| Interval between equivalent gels | 30 min |
Why this number?
Total carbohydrate = duration hours × grams/hour. Equivalent gels = total grams ÷ product grams. Not a sodium or fluid prescription.
How do I use it?
- Enter recent, representative values.
- Choose units and check the assumptions.
- Review the result and its context.
- Copy, share or print the output.
Public inputs are encoded in share links. Check what you are sharing.
Questions, answered.
How much fuel should I carry?
A race fueling plan starts with expected duration and an hourly carbohydrate amount you have practiced. This calculator totals the carbohydrate and shows the equivalent number of gels, using the actual grams in your product. Drinks and food count too. A calculation is useful only when your stomach and aid-station plan can support it.
Do drinks count toward the carbohydrate total?
Yes. Count grams from drinks, gels and food together. The equivalent gel count assumes gels supply all the carbohydrate.
Does the total also prescribe fluid and sodium?
No. Carbohydrate arithmetic does not establish hydration needs or sweat sodium concentration.
What does the result assume?
Total carbohydrate = duration hours × grams/hour. Equivalent gels = total grams ÷ product grams. Not a sodium or fluid prescription.
Is this an exact prediction?
Arithmetic conversions are exact within input precision. Physiology models and planning scenarios are estimates; use the assumptions and your training response.
Can I change units or share this result?
Yes. Unit preference is remembered on this device. The share link includes calculator inputs; review them before sharing.
Do I need an email address?
No. Results, methodology and printable output are available without an email wall.