Get personalised carbohydrate, fluid and sodium targets for your race, built around your event, your body and the forecast for race day.
General guidance only. Practise your plan in training before race day.
Choose cycling, running or triathlon and add your expected finish time. For triathlon, add each leg.
Height, weight, experience level and what you want from the race: finish, push or go all out.
Search your race location and date to pull in the forecast, or set conditions yourself. Add your sweat rate and sweat sodium if you have been tested, or estimate them.
Carbs per hour (per leg for triathlon), fluid and sodium targets, with safety flags. Download your plan as a PDF or have it emailed.
Most fuelling advice gives one number for everyone. This calculator adjusts your targets to the length of your event, your sport, your experience and how hard you plan to race, then factors in the conditions on the day.
Carbohydrate targets rise with event duration and are capped at levels most athletes can tolerate, with higher ceilings only for elite athletes racing all out. Fluid targets aim to limit body-mass loss to around 2% without drinking more than you sweat. Sodium targets follow a published decision framework based on your sweat rate and sweat sodium concentration.
If you know your sweat rate, use it. It makes the fluid and sodium targets far more useful. If you have not been tested, the sliders give a sensible starting estimate.
Practise your plan in training before race day. Then use the Race Fuelling Planner to turn your targets into a product-by-product timeline.
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These tools give you a solid starting point. If you want your fuelling built around your training, your gut and your week, work with me directly. I'm Dr Paul Fairbairn, a SENr-registered performance nutritionist working with athletes, adventurers and anyone taking on something big.
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