How to use the race fueling planner
- Enter your expected race time in hours and minutes.
- Enter the carbohydrate target per hour you want to plan for and the carbohydrates in one gel. The 60 grams shown is an example.
- Open More options to count carbohydrates from drink, set when the first gel is taken and stop gels near the finish.
- Read the number of gels, the time between them and a schedule of when to take each.
Formula
gel carbs per hour = target per hour - carbs from drink per hour
minutes between gels = carbs in a gel / gel carbs per hour x 60
gel times = first gel, then every interval until the stop time before the finish
gels = number of times in the schedule
If drink alone meets the target, the plan has no gels.
A race of 3 hours 30 minutes
With a target of 60 grams an hour and 22 gram gels, one gel is needed every 22 minutes. Starting at minute 20 and stopping 10 minutes before the finish, the gels fall at minutes 20, 42, 64 and so on up to 196, which is 9 gels and 198 grams of carbohydrate.
For a 5 hour race with a target of 80 grams an hour, 20 grams an hour from drink and 25 gram gels, the gel carbs needed are 60 an hour, so one gel every 25 minutes. Starting at 30 minutes and stopping 15 minutes before the finish gives 11 gels, with the last at minute 280. The average intake with drink is 75 grams an hour.
The target is your choice
How much carbohydrate people take during a long effort varies a lot. It depends on the person, the sport, the intensity and what the stomach can handle. The page does not suggest a target. Use a figure from your coach, a dietitian or your own practice, and rehearse the plan in training rather than trying anything new on race day.
Schedules that work in practice
A gel every 22 minutes is hard to remember, so many athletes round to a simple rhythm, such as every 20 or 25 minutes, or tie gels to aid stations. Adjust the gel size or the interval until the schedule is easy to follow. Carry a spare gel or two for drops and changes.
Related training tools
Plan pace with the Pace Calculator, estimate fluid needs with the Sweat Rate Calculator, plan weekly work with the Training Volume Calculator, and set power zones with the Cycling Power Zones Calculator.
Assumptions and limits
- Gels are taken at an even interval that delivers the target from gels.
- Carbohydrates from drink are spread evenly over the race.
- The race time and the carbs in a gel are values you enter.
- This is arithmetic on a target you choose, not a nutrition prescription.
Frequently asked questions
How many gels do I need for a marathon?
It depends on your target and gel size. At 60 grams an hour and 22 grams per gel, a 3 hour 30 minute race needs a gel every 22 minutes, about 9 gels after a start at minute 20.
How often should I take a gel?
Divide the carbs in a gel by the carbs you want from gels each hour and multiply by 60. With 22 gram gels and a 60 gram target, that is every 22 minutes.
How much carbohydrate should I take per hour?
The page does not set a target, because it varies by person and sport. Use a figure from a coach or dietitian and practice it in training.
Does the drink count?
Yes. Enter the carbohydrates you get from drink per hour under More options. They reduce the carbs needed from gels, and the schedule changes with them.