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Race Nutrition Calculator

Evidence-based fueling strategy for your next race. Calculate carbohydrate, sodium, fluid, and caffeine targets — then see exactly what to consume and when.

Swim
Bike
Run

Total race: 5h 23m

kg
Total Carbs
356 g
≈ 15 gels or 8 bars
Total Fluid
2.7 L
2670 mL
Total Sodium
2730 mg
13 salt caps
Caffeine
338 mg
4.5 mg/kg

Swim

38 min
No fueling during swim — focus on pacing and positioning.

Bike

165 min
Carbs
80 g/h
220 g total
Fluid
600 mL/h
1650 mL total
Sodium
600 mg/h
1650 mg total
Caffeine
225 mg — take in first 30 min of bike

Run

120 min
Carbs
68 g/h
136 g total
Fluid
510 mL/h
1020 mL total
Sodium
540 mg/h
1080 mg total
Caffeine
113 mg top-up — early in run leg

Race Execution Timeline

Swim
Bike
Run
T -0:15

Pre-Race Prep

Drink 300ml fluid. Take 225mg caffeine.
Eat 1 energy gel 5 mins before start (if gut trained).

T +0:00

Swim Start

No fueling. Focus on pacing and sighting.

T +0:38

Bike Start

Target: 80g Carbs/hTarget: 600ml Fluid/h
Every 20mDrink ~200ml fluid + ~27g carbs (approx 1.1 gels)
Every 45mTake 1 salt capsule (450mg sodium)
T +3:23

Run Start

Target: 68g Carbs/hTarget: 510ml Fluid/h
Every 20mDrink ~170ml fluid + ~23g carbs (approx 0.9 gels)
Every 45mTake 1 salt capsule (405mg sodium)
T2/EarlyTake 113mg caffeine top-up
T +5:23

Finish Line

Great job! Start recovery hydration and 23g of protein within 30 minutes.

Practical Fueling Guide

Carbohydrate Products
  • • 15 energy gels (~25g carbs each)
  • • Or 8 energy bars (~40g each) + 0 gels
  • • Or 12 scoops drink mix (~30g each)
  • Use glucose:fructose 2:1 ratio for > 60g/h
Hydration Strategy
  • • 6 × 500mL bottles
  • • Drink every 15-20 minutes, not in large gulps
  • • Start hydrating 2-3h before race
  • • Add 455 mg sodium per bottle
Sodium / Electrolytes
  • • 13 electrolyte / salt capsules (~215mg each)
  • • Take every 30-45 minutes during bike and run
  • • Prevents late-race cramping
Caffeine Timing
  • • Total dose: 338 mg (4.5 mg/kg)
  • • Primary dose: 30-45 min before bike leg
  • • Top-up: Early in run leg (half dose)
  • Practice in training — never try new dosing on race day

Targets derived from Jeukendrup (2014), ACSM Position Stand, Precision Hydration, and Burke (2008) caffeine meta-analysis. Individual needs vary — always practice your race nutrition in training.