FFT Race Pace Fueling & Bonking Calculator (see also fft.tips/racedayfuel)

	A	C	E	F	G	H	I	J	K	M	N	W	X	Y	Z	AB
1	20% off trainingpeaks plans using coupon "youtube"		https://fft.tips/peaks		If useful pls support us on			https://paypal.me/fastfitnesstips/4USD
2													Validation
3		FFT Race Pace Fueling & Bonking Calculator (see also fft.tips/racedayfuel)										0	Zone 1	0 to 2	Active Recovery: less than 55% FTP	Zone 1 (vEasy)
4												0.55	Zone 2	3 to 4	Endurance: 55-75% FTP	Zone 2 (Easy)
5												0.76	Zone 3	5 to 6	Tempo: 76-90% FTP	Zone 3 (Moderate)
6		>> Estimate your event / race pace and nutritional / calorie needs whilst cycling (based on your FTP or ave speed if you dont have FTP) <<										0.88	Zone SS	6.5 to 7.5	Sweet Spot: 88-95% FTP	Zone SS (Sweetspot)
7												0.91	Zone 4	7 to 8	Threshold: 91-105% FTP	Zone 4 (Moderate)
8		ESSENTIAL INPUT DATA										1.06	Zone 5	8 to 9	VO2Max, 106-120% FTP	Zone 5 (Hard)
9												1.21	Zone 6	9 to 10	Anaerobic 121% FTP or more	Zone 6 (vHard)
10		Preferred Units in this sheet		metric	<< enter metric for kg/kph \| imperial for lbs / mi							1.5	Zone 7	9 to 10	Neuromuscular, 121% FTP or more	Zone 7 (vvHard)
11				1
12		Do you want to work in watts or speed?		watts	<< working with watts is more accurate
13				1
14		Enter your current weight in Kg		73.25	kg
15
16		Your current FTP (best 60min Watts)		291	watts
17		essentially FTP is your best power over 60mins
19
20		EVENT PLANNING DATA
21										Some common event distances
22		Prefer to use event time or distance?		event distance	time/duration is preferrable					Sprint distance tri	20km (12mi)
23				2						Olympic distance tri	40km (25mi)
24		Enter event distance in Km		200						Half-ironman tri/70.3	90km (56mi)
25										Ironman tri/140.6	180.2km (112mi)
26		Your planned event pace (watts)		200	watts	256	tss	Zone 2	zone
27				Pace looks OK but see our recommendation below		0.6873156749
28		Need to run after this event (eg triathlon)?		No (this is stand alone)	OK, lets do a cycling only calculation
29				2
30		EVENT FUELING
31
32		Total calories burnt		4541 kcal
33
34		Calories burnt from fat		2987 kcal	65.8%
35				12498 Kj
36		Calories burnt from Glycogen		1554 kcal	34.2%
37				6502 Kj
38		Enter Carbs Supplement Intake (g per hr)		90 g	<< intake during ride (max is 150g CHO per hour)
39
40		Event Glycogen Depletion Estimate		Very high depletion
41
42		EVENT PACING PROJECTION
43
44		FFT estimates your planned 200 watts pace is		Looks good
45				..but if you wish we recommend you try....
46		Recommended max pacing (Watts) is		214.3	watts	293.7	tss	Zone 2	zone
47				73.7% of FTP		0.7365179422
48		Fatigue / Bonking risk		Very high Risk
49				perhaps try more fuel or slower pace
50		FFT physiological load		221
51
52		Projected event duration (approx)		5.23	hours/mins (assuming flat course)
53
54				if you maintained your planned pace on a level course
55
56
57
58		We invite you to Join:
59
60		https://www.strava.com/clubs/fastfitnesstips
61
62		https://www.patreon.com/fastfitnesstips
63
64		Share this sheet:
65
66		https://fft.tips/bonk
67
68		Related Sheets
69
70		https://fft.tips/pressure
71
72		https://fft.tips/tyre
73
74		Social Links
75
76		https://fft.tips/facebook
77
78		https://fft.tips/strava
79
80		https://fft.tips/instagram
81
82		https://fft.tips/twitter
83
84		https://fft.tips/youtube
85
86		https://fft.tips/team
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101