The following fueling guidelines can help define your fueling Targets and determine how to incorporate them into Fueling Plans.
Carbohydrate targets are typically defined based on the duration of a workout or race:
- Up to 2.5 hours: Target 30-60 g/hr of carbs on the bike / 30-50 g/hr of carbs on the run
- Over to 2.5 hours: Target 60-90 g/hr of carbs on the bike / 50-70 g/hr of carbs on the run
For higher intensity workouts or races, set a Target on the higher end of the range. Note that you may need to work your way up to these fueling levels, training your gut to absorb carbs while you’re exercising.
Fluid targets are based on individual sweat rates. We typically aim to replace 100% of fluid loss on the bike, and 70% of fluid loss on the run. You can use the at-home sweat test instructions below to determine your individual sweat rate, or use the following guidelines as a ballpark:
- Light sweaters: Target 18 oz/hr on the bike / 12 oz/hr on the run
- Moderate sweaters: Target 24 oz/hr on the bike / 18 oz/hr on the run
- Heavy sweaters: Target 30 oz/hr on the bike / 24 oz/hr on the run
- Very heavy sweaters: Target 36 oz/hr on the bike / 30 oz/hr on the run
In hot and/or humid conditions, increase fluid consumption by 6 oz/hr.
Sodium concentration targets, like sweat rates, are highly individual. Lab testing can determine sweat sodium concentration, or we can rely on other clues:
- Athletes who are averse to salty flavors and rarely salt foods: 500 mg/24oz of fluid
- Neutral athletes: 750 mg/24 oz of fluid
- Athletes who add salt to their food and have some salt stains on clothing post-exercise: 1000 mg/24 oz of fluid
- Athletes who gravitate toward salt and have notable salt stains on clothing post-exercise: 1500 mg/24 oz of fluid
Remember that sodium is not consumed on an hourly basis but in tandem with fluid consumption – if fluid consumption increases, so does sodium.
More detailed information about fueling Targets for training and racing can be found here.