Carb-Per-Hour Fueling Calculator
Per-hour carbohydrate intake targets for endurance races, using the Jeukendrup (2014) multi-transporter framework
Inputs
Planned ride or race duration
50% (easy)85% (tempo)120% (race)
Ambient temperature affects GI risk and drink concentration
Results
Total carbs/hr79g/hr
Glucose/hr53g/hr
Fructose/hr26g/hr
Ratio2:1 Glucose:Fructose
Total carbs237g
Total energy948kcal
Practical delivery
Gels (25 g each)3.2/hr
Bottles (500 ml, ~8%)1.8/hr
Drink concentration9g/100mL
GI Risk:Low (2/5)
Cumulative carb intake
Drink concentration capped at 90 g/L due to conditions. Use gels for remaining carbs.
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