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Predicted finish · 70.3
4:43:55
Bike power
203 W
NP · 203 W steady · IF 0.78 · 36.7 km/h
Run pace
4:43 /km
On the flat · 4:43 /km average
Carbs
90 g/h
On the bike · 60 g/h on the run
Sodium & fluid
800 mg/h
with 750 ml fluid per hour
Push a little on the climbs, ease off on the descents, and the ride averages 203 W (IF 0.78, TSS 149, 1792 kJ).
Target power
Elevation
| Km | Target | % FTP | Speed | Split | Elapsed |
|---|---|---|---|---|---|
| 0–10 | 203 W | 78% | 36.7 km/h | 16:22 | 16:22 |
| 10–20 | 203 W | 78% | 36.7 km/h | 16:22 | 32:44 |
| 20–30 | 203 W | 78% | 36.7 km/h | 16:22 | 49:06 |
| 30–40 | 203 W | 78% | 36.7 km/h | 16:22 | 1:05:28 |
| 40–50 | 203 W | 78% | 36.7 km/h | 16:22 | 1:21:50 |
| 50–60 | 203 W | 78% | 36.7 km/h | 16:22 | 1:38:12 |
| 60–70 | 203 W | 78% | 36.7 km/h | 16:22 | 1:54:34 |
| 70–80 | 203 W | 78% | 36.7 km/h | 16:22 | 2:10:56 |
| 80–90 | 203 W | 78% | 36.7 km/h | 16:22 | 2:27:18 |
PaceFuel race plan
70.3
Predicted finish
4:43:55
Swim
0:31:59
1:41 /100 m
T1
0:03:00
Bike
2:27:18
36.7 km/h
T2
0:02:00
Run
1:39:37
4:43 /km
Targets
- Bike
- 203 W NP · IF 0.78 · TSS 149 · 203 W avg · 36.7 km/h
- Run
- 4:43 /km on the flat, by effort · 4:43 /km average
- Carbs
- 90 g/h on the bike · 60 g/h on the run
- Sodium · fluid
- 800 mg/h · 750 ml/h
- Race total
- 286 g carbs (≈ 11 × 25 g gels) · 2,942 mg sodium · 2.8 L fluid
Fueling
Bike: every 15 min of bike time (9 feeds)
23 g carbs · 200 mg sodium · 188 ml(≈ 0.9 gels)
At0:100:250:400:551:101:251:401:552:10
Run: at aid stations, every 1.6 km (12 feeds)
8 g carbs · 101 mg sodium · 94 ml(≈ 0.3 gels)
At km1.63.24.86.489.611.212.814.41617.619.2
By race hour
| Hour | Carbs | Sodium | Fluid |
|---|---|---|---|
| 1 | 38 g | 333 mg | 313 ml |
| 2 | 90 g | 800 mg | 750 ml |
| 3 | 68 g | 600 mg | 563 ml |
| 4 | 53 g | 705 mg | 661 ml |
| 5 | 38 g | 504 mg | 472 ml |
Estimates for planning only, not medical advice. Fuel the way you've practised in training.
✂ Cut out · tape to top tube
Bike
| Km | Watts | Bike time |
|---|---|---|
| 0–10 | 203 | 0:16:22 |
| 10–20 | 203 | 0:32:44 |
| 20–30 | 203 | 0:49:06 |
| 30–40 | 203 | 1:05:28 |
| 40–50 | 203 | 1:21:50 |
| 50–60 | 203 | 1:38:12 |
| 60–70 | 203 | 1:54:34 |
| 70–80 | 203 | 2:10:56 |
| 80–90 | 203 | 2:27:18 |
NP 203 W · eat every 15 min
✂ Cut out · pocket or wrist
Run
| Km | Pace | Run time |
|---|---|---|
| 0–1 | 4:43 | 0:04:43 |
| 1–2 | 4:43 | 0:09:27 |
| 2–3 | 4:43 | 0:14:10 |
| 3–4 | 4:43 | 0:18:53 |
| 4–5 | 4:43 | 0:23:37 |
| 5–6 | 4:43 | 0:28:20 |
| 6–7 | 4:43 | 0:33:03 |
| 7–8 | 4:43 | 0:37:47 |
| 8–9 | 4:43 | 0:42:30 |
| 9–10 | 4:43 | 0:47:13 |
| 10–11 | 4:43 | 0:51:57 |
| 11–12 | 4:43 | 0:56:40 |
| 12–13 | 4:43 | 1:01:23 |
| 13–14 | 4:43 | 1:06:07 |
| 14–15 | 4:43 | 1:10:50 |
| 15–16 | 4:43 | 1:15:33 |
| 16–17 | 4:43 | 1:20:17 |
| 17–18 | 4:43 | 1:25:00 |
| 18–19 | 4:43 | 1:29:43 |
| 19–20 | 4:43 | 1:34:27 |
| 20–21 | 4:43 | 1:39:10 |
| 21–21.1 | 4:43 | 1:39:37 |
4:43 /km on the flat · by effort on hills