How many carbs per hour for Embrunman?

At a typical finish of 12 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.

What is the weather like at Embrunman?

Temperatures run from about 12 to 23 °C (54 to 73 °F): Average daily low and high in Embrun in August (Weather Spark). Heat raises your sweat rate, so do a sweat test in similar weather.

Where are the aid stations at Embrunman?

The organizer shows the bike and run aid stations on maps, not by km. Check the athlete guide in race week, as positions can change.

Triathlon

Embrunman fuel plan: carbs, fluid and sodium per hour.

Usually in August, Embrun, France. Set your finish time and the plan follows.

Distance: 231 km
Climbing: 5,000 m, bike course
Typical temperature: 12 to 23 °C · 54 to 73 °F
Aid stations: See below

Your plan

IRONMAN (full distance) · 12 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 2014 Viribay 2020 +4 more

Fluid an hour

To thirst

Without a sweat rate the research says drink to thirst. Do the sweat test to get a range.

NATA 2017 ACSM 2007

Sodium an hour

300 to 1,000mg

Sweat sodium varies a lot between people. A sweat sodium test gives you your own number.

Baker 2017 NATA 2017 +1 more

Leg by leg (typical splits for this distance)

Swim1 h 12 minNo fuel
Bike6 h 7 min460 g carbs
Run4 h 26 min335 g carbs

About 810 g of carbs over the race (bike and run). 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 IRONMAN (full distance) and expect to finish in 12 h. I haven't measured my sweat rate. Conditions look mild, 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 810 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, leg by leg, with real products I can buy.

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Gemini, Grok Bot, Dots, Muse and Cue: copy the prompt and paste it in.

See the card

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 Embrunman.

A 3.8 km swim in two laps starting at the lake at 6:00, a 185 km one lap bike with about 5,000 m of climbing that goes over the Col de l'Izoard, and a three lap marathon with about 400 m of climbing. The organizer's course map shows bike feeding near Les Vigneaux, Arvieux, Saint-Clément, Le Villard, Le Pont Neuf and the Izoard.

On course: Mineral water, an energy drink, a fizzy drink, oranges, lemons, bananas, apples, energy bars and gels; hot tea after the swim, sugar, gingerbread and raisins. Train with what the course hands out, or carry your own.

The organizer shows the bike and run aid stations on maps, not by km.

Race details checked November 9, 2026 from embrunman.com, embrunman.com, embrunman.com, embrunman.com, weatherspark.com. Courses and aid stations change: check the official page in race week.

Train for it

Train for Embrunman 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.

Build a prompt for your AI

Questions

Embrunman: questions.

At a typical finish of 12 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.
Temperatures run from about 12 to 23 °C (54 to 73 °F): Average daily low and high in Embrun in August (Weather Spark). Heat raises your sweat rate, so do a sweat test in similar weather.
The organizer shows the bike and run aid stations on maps, not by km. Check the athlete guide in race week, as positions can change.

More races

Fuel plans for races like this one.

Every race fuel plan →

Not medical advice. Memory.fit is not affiliated with Embrunman or its organizer.

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