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Solo 42.195 km
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Distance42.2 km
Target pace5:41/km
Intake rate65 g/h
Body weight79 kg
Duration
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Every
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Serves
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carry one spare
Carbs
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Take at
Fuelling is driven by time, not distance — the calculator derives duration from distance and pace, then divides. All of this counts inside the day's carbohydrate target, not on top of it.
the two rules that matter on the day
Start fuelling at 20 minutes, not when you feel like it. By the time you feel you need a gel, you needed it twenty minutes ago. Set a watch alarm.
Take water with every gel — 150 to 250 ml. Concentrated carbohydrate without fluid slows gastric emptying and is a common cause of gel nausea.
Fluid overall: 400–800 ml/h, drink to thirst. Sodium 0.5–0.7 g per litre. Drinking to thirst is well evidenced and the risk runs toward over-drinking, not under.
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