Race Day & Ride Day Nutrition Planner

Race Day & Ride Day Nutrition Planner
Endurance Training Program

Race Day & Ride Day Nutrition Planner

Enter your details in Tab 1 and press Calculate — your personal targets flow through every tab automatically.

How to use this calculator

  1. Enter your body weight in pounds — this determines your personal carb and fluid targets.
  2. Enter your expected ride or race duration in hours — a century might be 5–6 hrs, a gran fondo 4–7 hrs.
  3. Select your intensity level — Low (easy endurance ride), Medium (race/event pace), High (hard effort/criterium).
  4. Enter the forecasted temperature — this adjusts your fluid and sodium targets automatically.
  5. Press "Calculate My Targets" — your results appear below and carry over to all other tabs.
Your Details
pounds
hours
°F
Per Hour Targets
Carbs / hr
—
grams
Fluid / hr
—
oz
Sodium / hr
—
mg
Total Ride Needs
Total Carbs
—
grams
Total Fluid
—
oz
Total Sodium
—
mg
What to Pack
🍬
Energy Gels
—
25g carbs each
🚰
Water Bottles
—
20oz each
💊
Electrolyte Caps
—
500mg sodium each
Press "Calculate My Targets" above to see your personalized results.

How to use the Ride Schedule

  1. First calculate your targets in Tab 1 — your personal targets will appear in each section below.
  2. Click + Add Meal or + Add Fuel Stop to log what you plan to eat at each phase.
  3. As you enter carbs, protein and fluids, a running total appears at the bottom so you can track against your target.
  4. Press Update Totals in any section to refresh the running totals after entering your meals.
Targets not yet calculated. Go to Tab 1 and press Calculate first.
Pre-Ride / Pre-Race Days Before
Ride / Race Morning
During Ride — On-Bike Fueling
Post-Ride Recovery
Pre-Ride / Pre-Race — Days Before

Carbohydrate Loading

Your personal targetCalculate in Tab 1
  • Increase carbohydrate intake to 7–10g per kg body weight per day
  • Focus on easily digestible sources: pasta, rice, potatoes, white bread
  • Reduce fiber and fat intake 24–48 hours before
  • Avoid new foods or supplements — ride day is not the time to experiment
  • Test all nutrition during training rides first

Hydration

  • Monitor urine color — pale yellow is the target
  • Drink an extra 16–24oz water per day above your normal intake
  • Avoid excessive alcohol the week before a big event
Ride / Race Morning

Pre-Ride Meal (2–4 hours before start)

Your personal targetCalculate in Tab 1
  • High carb, low fat, low fiber meal
  • Target 1–4g carbs per kg body weight
  • Good options: oatmeal, bagels, banana, white rice, sports drink
  • Continue hydrating — 16–20oz fluid 2–3 hours before start
  • Top off with 8oz fluid 15–30 minutes before you roll out
During Ride — On-Bike Fueling

Carbohydrates

Your carb targetCalculate in Tab 1
  • Start fueling early — within the first 20–30 minutes
  • Set a timer every 15–20 minutes as a fueling reminder
  • Use multiple carb sources (glucose + fructose) for rides over 2.5 hours
  • Never wait until you feel hungry or like you're bonking

Hydration & Electrolytes

Your fluid targetCalculate in Tab 1
  • Drink to thirst but aim for your hourly fluid target
  • Hot weather: increase fluid intake by 25–50% and add electrolytes
  • More than 2% body weight loss impairs performance significantly
Post-Ride Recovery

Recovery Window

Your carb targetCalculate in Tab 1
  • Within 30 min: hit your carb target above plus 20–25g protein
  • Rehydrate: drink 150% of fluid lost (24oz per lb lost)
  • Replace sodium: 500–700mg per 16oz fluid consumed
  • Continue carb intake: 1–1.2g per kg every 2 hrs for 4–6 hrs
  • Focus on whole foods after the initial 30-minute recovery window
Common Mistakes to Avoid
✕
Waiting until you're hungry or thirsty — by then it's too late
✕
Trying new products on ride day — always test in training first
✕
Not practicing your nutrition strategy on long training rides
✕
Overdrinking plain water — hyponatremia risk on long events
✕
Skipping breakfast on ride morning to feel "light"
✕
Forgetting to fuel in the first hour when energy still feels high

How to use the Pack Checklist

  1. First calculate your targets in Tab 1 — the "Need" amounts below will update automatically.
  2. Enter how many of each item you are packing in the input boxes.
  3. Press Check My Pack — the status cards show green (enough), red (need more), or gold (good buffer).
  4. Use the checklist below to tick off items as you load your bag.
What You're Packing
Need: — gels (25g carbs each)
Need: — bottles (20oz each)
Need: — caps (500mg each)
Optional — 40–45g carbs each
Pack Status
Enter your quantities above and press "Check My Pack".
0 / 24 packed
Pre-Ride Meals
On-Bike Nutrition
—
—
Hydration
Supplements
—
Post-Ride Recovery
Accessories