GRUPPETTOLAB
ENES
Plan a ride

RIDE FUEL, MADE PACKABLE

Know exactly
what to carry.

Turn ride time and intensity into bottles, homemade drink mix, sodium and pocket food. Free, with no account required.

FreeMetricShareable
QUICK PLAN01 / FUEL

Start with the ride

70g carbs
per hour
  • Total carbs210 g
  • Example at 600 ml/h3 fills + 3 gels
Build the exact plan

Example: 60 g per 750 ml bottle, 30 g per gel. Adjust everything in the full planner.

01 Carb target 02 Bottle recipe 03 Pocket food 04 Refill plan

FREE CYCLING TOOLS

One decision per tool.

Useful outputs you can act on before you roll out.

01

FLAGSHIP TOOL

Cycling fuel planner

Exact maltodextrin–fructose mix, bottles, sodium, gels and refill stops.

Build my plan → 02

Bike tyre pressure

A front and rear starting point from system weight, actual width, setup and surface.

Find a baseline → 03

FTP power zones

Turn your current FTP into a clear seven-zone training reference.

Calculate zones →

THE GRUPPETTO METHOD

Useful precision.
Honest limits.

01 / START

Use transparent starting points

Fuel presets start from endurance guidance. Pressure is a rough heuristic; training zones are an FTP reference.

02 / TRANSLATE

Make the number packable

We turn grams and millilitres into bottle recipes, pocket food and refill actions.

03 / REFINE

Test it in training

Gut tolerance, sweat rate and equipment differ. Change one variable at a time and keep notes.

Built around widely used endurance guidance, including the ACSM joint position on sports nutrition and research on carbohydrate intake during prolonged exercise.

Read the carb guide

FIELD NOTES

Understand the plan.

Short, practical guides for the two questions riders ask most.

DRINK MIX GUIDE

How to make a cycling carb drink with maltodextrin and fructose

Ratios, bottle examples, sodium and a simple mixing routine.

 CARBOHYDRATE GUIDE

How many grams of carbs per hour do you need while cycling?

Choose a realistic target for short rides, endurance days and hard events.

STRAIGHT ANSWERS

Before you fill the bottles.

Do I always need 90 g of carbs per hour?+

No. That is an advanced target for long, demanding sessions. Short or easy rides often need much less, and high intake should be practised progressively.

Is a homemade drink mix safe?+

Ordinary food-grade carbohydrate powders can be used, but measure them accurately and introduce higher concentrations gradually. Use the label directions for electrolyte products.

Does the calculator replace a sports dietitian?+

No. It is a planning starting point for healthy adults, not medical advice. Seek qualified help for medical conditions, recurrent symptoms or individual clinical needs.