Race Day Carb Calculator

Enter your event duration, discipline (bike/run), intensity, gut training, climate, and GI sensitivity to get a smart carbohydrate target (g/h) with a suggested starting point. The tool also converts that target into simple fuel equivalents (gels or bottle mix) and estimates total carbs, plus sensible sodium and fluid ranges for race day.

RACE-DAY CARB TARGET

Discipline

Expected duration (hours)

Intensity

Gut training

Climate

GI sensitivity

Target carbs per hour — g/h

Suggested start point — g/h

Per-hour plan (examples)

—

Total for your duration

— g

Suggested sodium

— mg/h

Suggested fluids

— ml/h

Heuristics: Base ranges scale with duration; bike generally tolerates slightly higher intake than run. Adjust for gut training, intensity, climate, and GI history. Cap ~120 g/h.