Free tool
Ride Fueling Calculator
Bonking is a fueling error, not a fitness error. Glycogen stores last roughly 90–120 minutes of hard riding — this tool tells you how much carbohydrate to take on, and when.
The fine print. Targets follow published endurance-nutrition guidelines
(ACSM/IOC-aligned position stands; Jeukendrup's carbohydrate-intake framework): up to ~2.5 h →
30–60 g/h; longer or harder → 60–90 g/h, with intakes above ~60 g/h needing mixed glucose:fructose
sources (≈1:0.8) and gut training — practise race fueling in training first. This is general
guidance for healthy adult riders, not medical or dietetic advice; riders with medical
conditions (e.g. diabetes) and parents of junior riders should consult a registered professional.
Under-fueling on purpose to lose weight while training hard is how athletes get hurt (REDs) — don't.
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