Train with evidence, race with a plan

Race Fuel Planner

Plan your carbohydrate, sodium and fluid for an Ironman, a 70.3 or a marathon.

Before you start

Tell us your race, your pace and a little about yourself, and this works out roughly how much carbohydrate, fluid and sodium it will take to get you round. It is the same sum a coach does by hand, following standard practice for a healthy adult athlete.

It is not medical or nutritional advice, and it cannot assess you. It does not know your health, and it never asks. Every number it produces is a starting point to test in training, not a prescription, and never a substitute for an accredited sports dietitian or your doctor.

Please confirm all of these:

I am 18 or over.
I am not pregnant.
I do not have diabetes.
I do not have kidney disease.
I do not have another medical condition that affects how I handle fluid, sugar or salt.

0 of 5 confirmed. Tick them all to start, or choose the other button if any of them is not true for you.

PaceOn does not store anything you enter here. Your plan lives in this browser window only.