03NUTRITION · RACE DAY

Turn tested fuelling targets into a race plan.

PLAN INPUTS

Use targets you have practised.

EDUCATIONAL STARTING RANGE60–90 g/h

Long-event range; higher intakes should be practised in training.

RACE-DAY PLAN

240 g carbohydrate

Total fluid2.4 L
Bottles of 750 ml4
Gel equivalents5

Timeline

  1. 10 min20 g carbs200 ml fluid
  2. 30 min20 g carbs200 ml fluid
  3. 50 min20 g carbs200 ml fluid
  4. 70 min20 g carbs200 ml fluid
  5. 90 min20 g carbs200 ml fluid
  6. 110 min20 g carbs200 ml fluid
  7. 130 min20 g carbs200 ml fluid
  8. 150 min20 g carbs200 ml fluid
  9. 170 min20 g carbs200 ml fluid
  10. 190 min20 g carbs200 ml fluid
  11. 210 min20 g carbs200 ml fluid
  12. 230 min20 g carbs200 ml fluid

Pack or provide

  • 4
    Bottles2400 ml total fluid capacity
  • 5
    Gel equivalentsAdjust for bars, chews, food and aid-station supply
  • +1
    Contingency servingOptional; carry only what you have tested
THE NUMBER IS THE START

Put the result in the context of your training.

Form connects sessions, goals, recovery and constraints so the next decision is about more than one calculator.

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