TCS Amsterdam Marathon fuel plan: carbs, fluid and sodium per hour.
Usually in October, Amsterdam, Netherlands. Set your finish time and the plan follows.
- Distance
- 42.195 km
- Climbing
- Not published
- Typical temperature
- 8 to 14 °C · 46 to 57 °F
- Aid stations
- 14
Your plan
Marathon · 4 h
Carbs an hour
75g
The research range for this race is 60 to 90 g; your gut training sets where you start. Above 60 g, use glucose and fructose, about 2:1.
Jeukendrup 2014Viribay 2020+4 moreFluid an hour
To thirst
Without a sweat rate the research says drink to thirst. Do the sweat test to get a range.
NATA 2017ACSM 2007Sodium an hour
300 to 1,000mg
Sweat sodium varies a lot between people. A sweat sodium test gives you your own number.
Baker 2017NATA 2017+1 moreAbout 300 g of carbs over the race. That is a 25 g gel every 20 minutes, or the same carbs from drink and chews.
Rehearse it in training first: the gut adapts in 2 to 4 weeks. Costa 2017
Hand it to your AI
Your AI can check these numbers against your training and adjust them. The prompt has your results filled in.
See the prompt
I'm racing a Marathon and expect to finish in 4 h. I haven't measured my sweat rate. Conditions look cool, and my gut is in some training for fueling. A race fuel calculator built on the research (Jeukendrup 2014, the ACSM 2016 position stand) gave me: 75 g carbs an hour (glucose and fructose, about 2:1), about 300 g in total; fluid: drink to thirst, no sweat rate yet; 300 to 1,000 mg sodium an hour. Check this against my training and how my gut has handled fueling, then build my race day plan: what to take and when, with real products I can buy.
Gemini, Grok Bot, Dots, Muse and Cue: copy the prompt and paste it in.
With Memory.fit, your AI would already know your sweat rate.
On Android now: get it on Google Play. One email when the iPhone app is on the App Store.
The course
What to know about TCS Amsterdam Marathon.
A flat, fast course that starts and finishes in the Olympic Stadium. It passes under the Rijksmuseum, runs along the Amstel River and goes through the Vondelpark.
On course: Maurten Drink Mix 160 and Maurten Gel 100. Train with what the course hands out, or carry your own.
| Km | Leg | What's there |
|---|---|---|
| 5 | run | water, Maurten Drink Mix |
| 8 | run | water |
| 11 | run | water, Maurten Drink Mix, bananas, sponges |
| 16 | run | water, Maurten Drink Mix, bananas |
| 18 | run | Maurten gels |
| 20 | run | water, Maurten Drink Mix, bananas, sponges |
| 25 | run | water |
| 27 | run | water, Maurten Drink Mix, bananas, sponges |
| 30 | run | Maurten gels |
| 31 | run | water, Maurten Drink Mix, bananas |
| 33 | run | water, sponges |
| 35 | run | water, Maurten Drink Mix, bananas |
| 38 | run | water, Maurten Drink Mix, bananas, sponges |
| 40.5 | run | water, bananas |
Race details checked October 17, 2026 from tcsamsterdammarathon.eu, tcsamsterdammarathon.eu, tcsamsterdammarathon.eu, weatherspark.com. Courses and aid stations change: check the official page in race week.
Train for it
Train for TCS Amsterdam Marathon with your AI.
With Memory.fit, your AI reads your real training, sleep and fuel, plans your weeks toward race day and shows the plan in the app.
Questions
TCS Amsterdam Marathon: questions.
At a typical finish of 4 h, the research range is 60 to 90 g an hour, as glucose and fructose, set by how trained your gut is. Enter your own finish time above for your number.
Average daily low and high in Amsterdam in October (Weather Spark). run from about 8 to 14 °C (46 to 57 °F). Heat raises your sweat rate, so do a sweat test in similar weather.
The organizer lists 14 aid stations; the table on this page has each one by km. Check the athlete guide in race week, as positions can change.
Not medical advice. Memory.fit is not affiliated with TCS Amsterdam Marathon or its organizer.
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