All tools
Rider tools
Ride fuelling
How much to eat and drink for a ride — carbs, fluid and sodium per hour, scaled to the distance, climbing, effort and heat.
3.2 h
Est. duration
75 g/h
Carbs (242 g total)
650 ml/h
Fluid (5 bottles)
325 mg/h
Sodium
That's roughly 242 g of carbs (≈ 11 gels' worth) and 2.094L of fluid across the ride.
- •Long ride: aim for the higher carb end using a glucose + fructose mix, and consider carb-loading the day before.
- •Carbs above ~60 g/h need multiple-transportable-carbohydrate products (2:1 glucose:fructose) to absorb well.
A planning aid based on general sports-nutrition guidance — your gut, sweat rate and conditions vary, so practise your fuelling in training.