PLAN YOUR
FURTHER.
Less guesswork. More go.
Build a carbohydrate plan for your next run or ride, then test it in training.
PER HOUR
How this plan is calculated
A practical estimate for healthy adults, not an individual prescription. Duration suggests the intake range; your practised tolerance sets the starting target. Under 1 hour: usually no gels needed. 1–2.5 hours: 30–60 g/hour. Longer efforts: up to 90 g/hour if trained and using glucose–fructose fuel.
Total target = hourly carbohydrate × race duration. We subtract the selected drink sachets and other food, then alternate your chosen gels until the remaining carbohydrate is covered. The last gel may only be partly consumed. The bag contains whole gels and whole drink sachets. Spacing is weighted by the carbohydrate in each planned gel serving.
These are training-planning defaults, not a measured physiological requirement. Never introduce a higher intake for the first time on race day. Check labels and allergens. For diabetes or other medical nutrition needs, plan with your clinician or sports dietitian.
Read the carbohydrate research ↗