Stop guessing your fuelling. Two questions, and we'll turn the research into plain carb targets for during your session, plus loading and recovery at the bottom if you want the full picture.
How long will you be out there?
Your race or session time, start to finish.
hrs
:
min
Give us a time above zero and we'll do the rest.
How hard are you going?
Easy is all-day chat pace. Hard is racing.
Moderate
Your fuel plan
2:00 at moderate effort
60g
carbs per hour
The plan
Hit the number your way
Same carbs, three ways to carry them. Mix and match to taste.
Drink Mix
60g carbs per serving
/ hour
Carbs and fluid in one bottle. Mix each serving into 500ml to 750ml of water. The easy option when you're carrying bottles or a pack.
from R 47.00
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Gel Mix
30g carbs per serving
/ hour
Mix your own gel in a flask. Almost no water to carry, so it's the lightest way to haul a lot of carbs. Chase each hit with a few sips.
from R 375.00
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Liquid Gel
40g carbs per serving
/ hour
Grab and go. Screw cap, thin consistency, no mixing, no sticky pockets. Made for race day. Chase it with water.
from R 65.00
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A note on hydration
We don't know your sweat rate, so we won't invent one. Most athletes land somewhere between 400ml and 800ml per hour, and thirst is a better guide than a spreadsheet. Hot day, hard effort, or bigger body? Expect the top of that range.
Want a real number? Weigh yourself before and after a one hour session, no bathroom breaks. Every kilogram lost is roughly a litre of sweat.
Want the full picture?
Fuelling doesn't start at the gun or stop at the line. Add the days before and the hours after.
Your weight
We need a weight to work out your grams.
Your weight
Your age
We need weight and age for this one.
This planner turns published sports science into starting numbers, not a personal prescription. Bodies differ. Test everything in training before race day, and talk to a sports dietitian if you want numbers tuned to you.