Tools / 01

Carbs
intake

How much carbohydrate to take per hour, and what that adds up to over the whole ride. Set the numbers and the plan follows.

Inputs

Body weight (kg) Duration (hours)

Intensity

Gut trained for high intake

75 g

Grams of carbohydrate per hour

Anything above 60 g/h needs a glucose-to-fructose mix, roughly 2:1, or the gut stops taking it. Single-source drinks cap out around 60.

High intake is a trained skill. If you have not practised 90 g/h on a long ride, race day is the wrong place to find out.

Start eating in the first 30 minutes and keep the interval short. Waiting until you feel empty means riding the rest of the day behind.