Ride & Race Fuel Planner
Plan your fuel before, during and after your ride or race.
Your ride
How long will you be riding?
Enter whole hours from 0 to 24 and minutes from 0 to 59, with a total above zero.
Approx. total riding time
Add up the riding, excluding time between efforts.
Riding time must be no longer than the event.
Adds useful clock times to the before plan.
Carbohydrate target
Suggested target appears here
Enter a target from 1 to 150g/hour.
Rider weight
Enter weight for adult before and recovery amounts. The during guide updates as you enter your ride.
Enter a weight between 20 and 350kg to complete your plan.
Age guidance (optional)
Age is optional. Under-18 guidance caps the automatic suggestion; adult weight-based amounts require adult guidance.
Build your fuel plan
Use label values for your own products. Food examples are estimates.
Available fuel
Your selected fuel
Nothing selected yet.
Your fuel plan
How these suggestions work
Suggested carbohydrate targets use Tom’s Gear Lab’s duration and intensity matrix. Under-18 automatic suggestions are capped at 60g/hour; custom targets are rider choices. A short ride usually needs preparation more than food during it. For sessions with breaks, the numerical guide uses active riding time only; meals, food and drink across the whole event still matter.
The fluid range is a bottle-planning reference, not a drinking quota. The 400–800ml/hour range is a starting point: needs vary with the rider, conditions, intensity, clothing and sweat rate. Try unfamiliar fuel in training and adjust to what you tolerate. Adult weight-based guidance is shown only when adult age guidance and weight are available. Younger riders need enough food for growth and riding; individual advice is best for demanding events.
This is not individual nutrition advice. Privacy