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related:
https://fft.tips/racedayfuel
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Validation
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Event Fueling-Bonking Calculator (fft.tips/bonk)
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Zone 1
0 to 2
Active Recovery: less than 55% FTP
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0.55
Zone 2
3 to 4
Endurance: 55-75% FTP
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0.76
Zone 3
5 to 6
Tempo: 76-90% FTP
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>> Estimate your event / race pace and nutritional / calorie needs whilst cycling (based on your FTP or ave speed) <<
0.88
Zone SS
6.5 to 7.5
Sweet Spot: 88-95% FTP
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0.91
Zone 4
7 to 8
Threshold: 91-105% FTP
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ESSENTIAL INPUT DATA
1.06
Zone 5
8 to 9
VO2Max, 106-120% FTP
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1.21
Zone 6
9 to 10
Anaerobic 121% FTP or more
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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
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Do you want to work in watts or speed?
watts
<< working with watts is more accurate
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1
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Enter your current weight in Kg
72 kg
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Your current FTP (best 60min Watts)
260 watts
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essentially FTP is your best power over 60mins
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EVENT PLANNING DATA
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Prefer to use event time or distance?
event distance
time/duration is preferrable
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2
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Enter event distance in Km
240
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Your planned event pace (watts)
100 watts135tssZone 1zone
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Pace looks OK but see our recommendation below
0.38493784
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Need to run after this event (eg triathlon)?
No (this is stand alone)
OK, lets do a cycling only calculation
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EVENT FUELING
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Total calories burnt
5395 kcal
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Calories burnt from fat
4628 kcal85.8%
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19363 Kj
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Calories burnt from Glycogen
767 kcal14.2%
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3208 Kj
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Enter Carbs Supplement Intake (g per hr)
60
<< max intake is capped at <144g CHO/hour (but usually keep to <120)
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Event Glycogen Depletion Estimate
Slight depletion
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EVENT PACING PROJECTION
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FFT estimates your planned 100 watts pace is
Looks good
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..but if you wish we recommend you try....
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Recommended max pacing (Watts) is
164.4 watts364.0tssZone 2zone
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63.2% of FTP0.6323900509
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Fatigue / Bonking risk
Moderate Risk
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perhaps try more fuel or slower pace
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FFT physiological load
235
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Projected event duration (*approx*)
7.10
hours/mins (assuming flat course)
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if you maintained your planned pace on a level course
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We invite you to Join:
Citations re Fuel & Execise
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https://www.strava.com/clubs/fastfitnesstips
https://www.gssiweb.org/en-ca/article/sse-106-carbohydrate-supplementation-during-exercise-does-it-help-how-much-is-too-much-
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https://www.trainingpeaks.com/blog/how-to-optimize-carbohydrate-absorption/
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https://www.patreon.com/fastfitnesstips
https://phnutrition.co.uk/blog/carbohydrate-intake-during-endurance-training
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https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p73.xml
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Share this sheet:
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https://fft.tips/bonk
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