Carb & Fueling Calculator
Tell us how long and how hard you're training. We'll give you a carbs-per-hour target, and how many gels and bottles that means.
Your fueling targets
Practical example
Fueling sorted. Now the training.
TextFit’s AI coach plans the long rides and runs you’re fueling for, fits them into a week with your other sessions, and puts each one on your Garmin or Apple Watch.
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How the targets work
The recommendations follow the standard endurance fueling framework: for sessions under an hour your glycogen stores are enough (around 30 g/hr only if you're going hard), efforts of 1–2.5 hours call for about 60 g/hr, and anything longer needs 90 g/hr or more. Under-fueling long sessions is the most common self-inflicted bonk in endurance sport: your body only stores roughly 90 minutes of hard-effort glycogen.
Above ~60 g/hr a single sugar can't be absorbed fast enough, so higher intakes rely on mixed carb sources (glucose plus fructose — most modern gels and drink mixes are blended this way). The gut is trainable like any muscle: practice your race-day fueling plan in training first, and build up toward the higher rates gradually.