Endurance Fueling Calculator
Science-informed fueling plans for long rides, races, and big training days. Build around curated EU products or lean into a homemade-first setup with clear cost savings.
Plan Inputs
Temperature
Strategy mode
Homemade stays first-class, but curated EU commercial options remain available.
Commercial product filters
Narrow the catalog by product type, caffeine, and sodium density.
Drink ratio
Fixed foods to pack
Pick the food types you want to use, then either enter quantities yourself or let the system recommend them from the activity duration.
Bottle setup
Set how many bottles you can carry and their volume. The planner uses that capacity first and splits the rest into refill baggies.
Plan Summary
Targeting 70 g carbs/hr across 2.5 hours.
Short Version
Compact rules you can actually follow on the bike. The full timestamp-by-timestamp plan stays below.
Drink a small sip of your 1:1 homemade bottle
70 ml
8 g carbs
53 mg sodium
Every 20 min drink about 195 ml of homemade mix
195 ml
23 g carbs
148 mg sodium
Carbs / hr
70
g
Fluids / hr
584
ml
Sodium / hr
445
mg
Duration
2.5 h
Total carbs
175 g
Total fluids
1460 ml
Caffeine
Off
Fueling Schedule
Bottle-based execution with manual edits available for race-specific changes.
| Time | Suggestion | Carbs | Fluids | Sodium | Cost |
|---|---|---|---|---|---|
| Pre-start | Drink a small sip of your 1:1 homemade bottle | 8 g | 70 ml | 53 mg | €0.04 |
| 00:20 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 00:40 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 01:00 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 01:20 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 01:40 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 02:00 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 02:20 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
Homemade Mix
Easy to build from table sugar alone. Practical, cheap, and proven up to about 90 g carbs per hour.
Water
1.5 L
Carbs
175 g
Sodium
2.8 g
Cost
€0.52
Use 175 g table sugar and 2.8 g table salt in 1.5 L of water.
Best for: Budget-focused riders and athletes starting with homemade fueling.
Fixed Food Plan
These solids count toward the total carbs and sodium target, so the bottle mix is reduced accordingly.
No fixed foods selected yet.
Bottle and Refill Plan
Start bottles are what goes on the bike. Refill baggies are what you carry for later water stops.
On-bike capacity
1500 ml
Start fill
1460 ml
Refill volume
0 ml
Carry config: 2 x 750 ml
Start bottles
Bottle 1
90 g carbs
1.4 g sodium
Bottle 2
85 g carbs
1.4 g sodium
Refill baggies
No refill baggies needed for this duration.
Fueling Timeline
Quick visual of the feeding cadence. Running tightens the interval further than cycling.
Start
00:20
00:40
01:00
01:20
01:40
02:00
02:20
Saved Plans
Keep multiple sessions ready for different race formats and weather scenarios.
No saved plans yet. Save the current setup to keep multiple options.
Cost Comparison
Homemade fueling is designed to stay practical for repeated training, not just a single race day.
Homemade session cost
€0.52
Commercial equivalent
€14.55
Estimated savings
€14.03
Autosaved to your browser
Use your browser's Save as PDF option in the print dialog.
Homemade Foods
Use these as low-cost additions when a full bottle-only strategy is not enough.
Kaiser roll with butter and honey
1 roll
Good early-ride solid with quick sugars and a little fat for satiety.
33 g carbs
220 mg sodium
Kaiser roll with butter and jam
1 roll
Slightly sweeter than the honey version and still easy to portion.
35 g carbs
210 mg sodium
Kaiser roll with butter and ham
1 roll
Savory option for long aerobic rides when sweet taste fatigue starts.
27 g carbs
430 mg sodium
Bread with butter and honey
2 slices
Compact solid that fits well in foil or a jersey pocket bag.
30 g carbs
250 mg sodium
Bread with butter and jam
2 slices
Simple, cheap, and easy to combine with bottle carbs.
32 g carbs
240 mg sodium
Bread with butter and ham
2 slices
Higher sodium savory option that works well in cool or moderate weather.
24 g carbs
470 mg sodium
Rice cake square
1 square
Sticky-rice base with a pinch of salt. Ideal early in long rides.
28 g carbs
120 mg sodium
Rice bar
1 bar
Portable rice-based bar with a neutral taste and reliable digestion.
30 g carbs
110 mg sodium
Oat-date bar
1 bar
Steadier release than a gel, good for long aerobic blocks.
31 g carbs
95 mg sodium
Homemade flask gel
1 soft flask
Concentrated option for runners and triathletes when bottle carrying is limited.
90 g carbs
250 mg sodium
Date bites
3 dates
Portable quick carbs, but low sodium, so pair with drink mix.
22 g carbs
5 mg sodium
Raisins
100 g
Dense pocket carbs for long rides. Set quantity to 2 for 200 g, 3 for 300 g, and so on.
79 g carbs
25 mg sodium
Recipe Cards
Three practical homemade builds for training blocks and race rehearsals.
Salted rice cakes
Portable bike fuel with easy chewing, mild sweetness, and a bit of sodium.
Ingredients
• 500 g cooked sticky rice
• 80 g sugar or jam
• 3 g table salt
• A little parchment and foil for wrapping
Method
1. Mix warm rice with sugar and salt until evenly combined.
2. Press into a lined tray, chill, then cut into eight squares.
3. Wrap each square individually for jersey-pocket use.
Yield: 8
€0.34
Oat honey training bars
Low-cost solid fuel that travels well for endurance base work.
Ingredients
• 240 g oats
• 120 g honey
• 90 g peanut butter
• 2 g salt
Method
1. Warm honey and peanut butter together until fluid.
2. Fold in oats and salt, then press into a shallow tray.
3. Bake lightly or chill overnight, then cut into six bars.
Yield: 6
€0.41
Race flask gel
Concentrated carb flask for running and triathlon when aid-station water is available.
Ingredients
• 120 g maltodextrin
• 95 g fructose
• 2.5 g salt
• 120-150 ml hot water
Method
1. Add powders and salt to a mixing jug before pouring in hot water.
2. Whisk until smooth and split into two soft flasks.
3. Take the gel in small pulls and chase it with water.
Yield: 2
€0.79
Endurance Fueling Calculator
Fueling plan export for training or race day
Plan Summary
Targeting 70 g carbs/hr across 2.5 hours.
Short Version
Compact rules you can actually follow on the bike. The full timestamp-by-timestamp plan stays below.
Drink a small sip of your 1:1 homemade bottle
70 ml
8 g carbs
53 mg sodium
Every 20 min drink about 195 ml of homemade mix
195 ml
23 g carbs
148 mg sodium
Carbs / hr
70
g
Fluids / hr
584
ml
Sodium / hr
445
mg
Caffeine
0
Off
Fueling Schedule
Bottle-based execution with manual edits available for race-specific changes.
| Time | Suggestion | Carbs | Fluids | Sodium | Cost |
|---|---|---|---|---|---|
| Pre-start | Drink a small sip of your 1:1 homemade bottle | 8 g | 70 ml | 53 mg | €0.04 |
| 00:20 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 00:40 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 01:00 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 01:20 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 01:40 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 02:00 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
| 02:20 | Drink about 195 ml of homemade mix | 23 g | 195 ml | 148 mg | €0.07 |
Homemade Mix
Easy to build from table sugar alone. Practical, cheap, and proven up to about 90 g carbs per hour.
Water
1.5 L
Carbs
175 g
Sodium
2.8 g
Cost
€0.52
Use 175 g table sugar and 2.8 g table salt in 1.5 L of water.
Fixed Food Plan
These solids count toward the total carbs and sodium target, so the bottle mix is reduced accordingly.
No fixed foods selected yet.
Bottle and Refill Plan
Start bottles are what goes on the bike. Refill baggies are what you carry for later water stops.
Carry config: 2 x 750 ml
On-bike capacity
1500 ml
Start fill
1460 ml
Refill volume
0 ml
| Suggestion | Fluids | Carbs | Sodium |
|---|---|---|---|
| Bottle 1 | 750 ml | 90 g | 1.4 g |
| Bottle 2 | 710 ml | 85 g | 1.4 g |
Fueling Timeline
Quick visual of the feeding cadence. Running tightens the interval further than cycling.
Pre-start
Drink a small sip of your 1:1 homemade bottle
00:20
Drink about 195 ml of homemade mix
00:40
Drink about 195 ml of homemade mix
01:00
Drink about 195 ml of homemade mix
01:20
Drink about 195 ml of homemade mix
01:40
Drink about 195 ml of homemade mix
02:00
Drink about 195 ml of homemade mix
02:20
Drink about 195 ml of homemade mix