Gran Fondo New York fuel plan: carbs, fluid and sodium per hour.

May 16, 2027, New York City, United States. Set your finish time and the plan follows.

Distance
136.8 km
Climbing
Not published
Typical temperature
Not published
Aid stations
4

Your numbers

Sport
h:mm, like 5:30
kg
Keeps fluid loss under 2%. Never shared.
ml/h
Don't know it? Work it out
mg/l
From a sweat sodium test. Leave it empty if you haven't done one.
Conditions
Gut training
How used your gut is to taking carbs while you train.

Your plan

Gran fondo · 5 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 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 2017ACSM 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 2017NATA 2017+1 more

About 375 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 Gran fondo and expect to finish in 5 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 375 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.

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

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With Memory.fit, your AI would already know your sweat rate.

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The course

What to know about Gran Fondo New York.

Starts on the George Washington Bridge, closed to traffic for the race, and heads north through the Palisades and up Route 9W along the Hudson. The climbing starts at Mott Farm Road, with Gate Hill and Cheesecote (18% at its steepest), then back over Alpine (1.6 km, 120 m) to a final climb to the finish in Fort Lee, New Jersey.

KmLegWhat's there
27.4bikefood and drink, Piermont
54.7bikefood and drink, Stony Point
82.1bikefood and drink, Ramapo
103bikefood and drink, West Nyack

Race details checked October 26, 2026 from nyc.gfny.com, nyc.gfny.com, nyc.gfny.com, nyc.gfny.com. Courses and aid stations change: check the official page in race week.

Train for it

Train for Gran Fondo New York 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

Gran Fondo New York: questions.

  • At a typical finish of 5 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.

  • We could not find a published typical temperature. Check the forecast in race week and plan fluid from your sweat rate.

  • The organizer lists 4 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 Gran Fondo New York or its organizer.

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