01 / RIDE FUEL BUILDER
Build a plan you can pack: exact bottle recipes, pocket food and water refills. Adjust the targets to what you have practised.
60 g carbs · 375 mg sodium · 8% carbs by volume
Dissolve food-grade powders in some water, then top up to the stated final volume. Assumes 1 g powder provides 1 g carbohydrate; check labels.
Use the amount on your carb-free electrolyte label that supplies 375 mg sodium.
Last partial fill: 300 ml finished drink, 16 g maltodextrin, 8 g fructose and 150 mg sodium.
Refill 300 ml across at least 1 stop. Arrange the first refill before 2:30 of riding. Carry pre-weighed mix for later fills; confirm water availability.
Practise this higher carbohydrate intake progressively. Use a glucose–fructose combination you tolerate.
| Ride time | Drink | Drink carbs | Food carbs |
|---|---|---|---|
| 0:00–1:00 | 600 ml | 48 g | 22 g |
| 1:00–2:00 | 600 ml | 48 g | 22 g |
| 2:00–3:00 | 600 ml | 48 g | 22 g |
Sip and eat gradually within each interval. Split pocket items as practical; a rounded-up spare does not need to be consumed. Sodium in pocket food is not included.
For healthy adults; educational planning, not individual medical advice. Ask a qualified sports dietitian about clinical conditions or persistent symptoms. Never overdrink to meet a preset.
Total carbohydrate is the hourly target multiplied by ride duration. Drink carbohydrate uses the volume you plan to drink, including a partial final bottle. Remaining carbs come from pocket food, rounded up to whole items for packing.
A 3-hour example at 70 g/h and 600 ml/h needs 210 g of carbs and 1,800 ml fluid. At 60 g per 750 ml, the drink supplies 144 g; the remaining 66 g fits in three 30 g gels, with 24 g spare.
Temperature does not measure your sweat rate. Nor can the calculator infer sweat sodium, stomach tolerance, refill availability or equipment capacity. The fluid presets of 450, 600 and 750 ml/h are editable planning examples.
Recipes assume pure carbohydrate powders and carb-free electrolytes. If using a ready-made mix, use its nutrition label for total carbs and sodium rather than adding this recipe on top.
Background: Burke et al., Carbohydrates for training and competition; ACSM joint position on Nutrition and Athletic Performance; NATA fluid replacement position statement. The packing formulas are our arithmetic, not a clinically validated prediction model.
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