23–24 January 2027 · Veliky Novgorod
ЗИМНИЕ ВЫХОДНЫЕ ВЕЛОКРОССА · 3ВВ
Два дня ТИПАЦИКЛОКРОССА: Cyclocross, Gravel, Fixed gear, МТБ и беговой кросс. Один день или оба.
NUTRITION FOR THE RACE
To the calculatorsHow many carbohydrates, water, salt and caffeine are needed for a gravel race or marathon: pocket layout, half-hour timeline and warnings not to get up in the middle of the race.
How to create and check a nutrition plan
What we count
Carbohydrates, g/h
Fluid, ml/h
Sodium, mg/l
Caffeine by timestamps
What to put in the pockets
Race timeline
The link to the page saves your introductory — you can drop the commands into the chat before the start.
Basics
"Trained digestive tract" — if you have specifically trained yourself to eat 100-120 g of carbohydrates per hour during long workouts. Without this, the ceiling is rigidly 90 g/h.
Carbohydrates and fluids
Carbohydrates per hour
90 g/h
Carbohydrates per race
360 g
Estimated time
4:00
Work area 80–90 g/h, total 320–360 g.
Fluid per hour
500 ml/h
Total fluid
2.0 l
Bottles
3 × 750 ml
These are 3 bottles of 750 ml.
Sodium per hour
350 mg/h
Sodium per race
1400 mg
Concentration 700 mg of sodium per litre.
What to put in the pockets
Gel — 25 g of carbohydrates, a bar — 40 g, a portion of isotonic - 40 g per bottle.
Caffeine
3 mg / kg 45-60 minutes before the start, then 1 mg / kg every two hours, for a total of no more than 400 mg.
Race timeline
Put a reminder on your watch: the first thing they forget about food at the race.
Caution
Where do the numbers come from
Carbohydrates — up to an hour of fuel is almost not needed, 1-2 hours is enough for 30-45 g / h, 2-3 hours — about 60 g / h, then 80-90 g / h. Above 60 g / h, only a 1:0.8 mixture of glucose and fructose works: the glucose transporter in the intestine rests on the ceiling, and fructose goes its own way. These are benchmarks from ACSM recommendations and Jeukendrup reviews on carbohydrate oxidation.
Fluid — base 500 ml /h at 20 ° C, plus 40 ml for every degree above and minus 25 ml for every degree below 15 ° C, further correction for sweating and racing pace. The stomach is emptied by about a liter per hour, so there is no point above 1000-1200 ml / h: excess dangles in the stomach.
Sodium — 400 mg per liter with low sweat, 700 with medium and 1000 mg / l with strong, in heat above 28 ° C + 20% more. Liters of clean water without salt on a long hot race is a direct road to hyponatremia and seizures.
Caffeine — 3 mg/kg 45–60 minutes before the start works best, then maintenance 1 mg/kg every two hours. More than 400 mg in total just adds tremor and heart rate.
All these are guidelines for a healthy person, not a medical recommendation. The new nutrition scheme is tested during a long workout, not at the start.
