Cyclist Carb Intake Calculator
The figures used in this calculator are based on general guidelines for carbohydrate intake for endurance athletes, including cyclists, and are intended to provide a rough estimate of the recommended carb intake for a given cyclist based on their weight and power output.
The formula used to calculate the recommended carb intake is as follows:
Carb Intake (g/hour) = (Body Weight (kg) * 0.7) * (Power Output (watts/100)) * 0.7
The 0.7 factor used in the formula represents the approximate grams of carbohydrates that can be oxidized per minute during endurance exercise, and the formula assumes that the athlete is performing at a steady state, moderate intensity endurance exercise.
The recommended carb intake for endurance athletes is typically around 30-60 grams per hour for exercise lasting less than 60 minutes, and up to 90 grams per hour for exercise lasting 2-3 hours or longer (Burke et al., 2011). However, individual carbohydrate needs can vary based on factors such as exercise intensity, duration, and environmental conditions, as well as individual differences in metabolism and training status.
For the purposes of this calculator, a conservative estimate of 0.7 grams of carbohydrates per minute of endurance exercise was used, as well as a reduction factor of 0.7 to account for individual differences in metabolism and training status. These figures are based on general guidelines for endurance athletes and are intended to provide a rough estimate of the recommended carb intake for a given cyclist.
In practice, it is important for endurance athletes to experiment with different carbohydrate intake levels during training to determine their individual carbohydrate needs and preferences. Additionally, it is important to consider factors such as the type and timing of carbohydrate intake, as well as hydration and electrolyte needs, to optimize performance and prevent gastrointestinal distress (Burke et al., 2011).
Burke, L. M., Cox, G. R., Cummings, N. K., Desbrow, B., & Guidelines, N. (2011). Guidelines for daily carbohydrate intake: do athletes achieve them?. Sports Medicine, 41(10), 773-786.