Fuel Plan for Vätternrundan – 9 to 10 Hour Riders
Riders aiming for a 9 to 10-hour Vätternrundan need a steady, sustainable fuelling strategy. The ride is long, terrain can vary, and energy needs must be met hour after hour to avoid bonking or GI issues.
Fuelling Targets
Carbohydrates: 80–100g per hour
Fluids: 500–750ml per hour
Sodium: 400–700mg per hour
Core Strategy
Begin fuelling early — within the first 20 minutes. Fuel every 15–20 minutes using drink mix, gels, and compact food. Drink mixes should provide 30g carbs and 200mg sodium per 500ml. Combine with 30g gels and add natural-texture bars or chews to avoid flavour fatigue.
Include 1 drink + 1 gel + 1 bar or chew per hour. Introduce a caffeine gel after 4 hours to maintain mental clarity and pacing.
Example for a 9.5 Hour Ride
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8–10 bottles of drink mix
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6–8 carbohydrate gels (1–2 with caffeine)
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4–6 bars or chews
Use aid stations to refill water and bottles and top up fuel. Avoid long stops and keep fuelling consistent — even when you feel good early on.
Whether you’re racing the clock or aiming for a strong finish, fuelling is the foundation of your ride. Consistency is everything. Practice your plan in training, adjust for your body and conditions, and trust your strategy on race day.
Explore more science-backed fuelling tips and product recommendations at EnduranceKollective.