How many carbs per hour for IRONMAN 70.3 Alcúdia-Mallorca?

At a typical finish of 5 h 30 min, 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 IRONMAN 70.3 Alcúdia-Mallorca?

Typical race day low and high air temperature published by IRONMAN on the race page. run from about 13 to 22 °C (55 to 72 °F). Heat raises your sweat rate, so do a sweat test in similar weather.

Where are the aid stations at IRONMAN 70.3 Alcúdia-Mallorca?

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.

IRONMAN 70.3

IRONMAN 70.3 Alcúdia-Mallorca fuel plan: carbs, fluid and sodium per hour.

May 8, 2027, Alcúdia, Spain. Set your finish time and the plan follows.

Distance: 113 km
Climbing: 850 m, bike course
Typical temperature: 13 to 22 °C · 55 to 72 °F
Aid stations: 14

Your plan

70.3 (half distance) · 5 h 30 min

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)

Swim36 minNo fuel
Bike2 h 48 min210 g carbs
Run1 h 56 min145 g carbs

About 365 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

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Your AI can check these numbers against your training and adjust them. The prompt has your results filled in.

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I'm racing a 70.3 (half distance) and expect to finish in 5 h 30 min. 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 365 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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The course

What to know about IRONMAN 70.3 Alcúdia-Mallorca.

Swim in the Bay of Alcúdia, then a one loop 90 km bike over the Serra de Tramuntana with about 850 m of climbing, topping out at Coll de la Batalla at km 35. Flat run around Alcúdia.

On course: Maurten gels and Solid bars, Precision Fuel & Hydration PH 1000 electrolyte drink, cola on the run. Train with what the course hands out, or carry your own.

Km	Leg	What's there
15	bike	water, PH 1000, Maurten Solid 160, bananas
35	bike	water, PH 1000, Maurten Solid 160, bananas
50	bike	water, PH 1000, Maurten Solid 160, bananas
69	bike	water only
1.3	run	water, PH 1000, cola, Maurten gels, bananas, oranges
3.7	run	water, PH 1000, cola, Maurten gels, bananas, oranges
5.9	run	water, PH 1000, cola, Maurten gels, bananas, oranges
8.2	run	water, PH 1000, cola, Maurten gels, bananas, oranges
9.8	run	water, PH 1000, cola, Maurten gels, bananas, oranges
12.1	run	water, PH 1000, cola, Maurten gels, bananas, oranges
14.3	run	water, PH 1000, cola, Maurten gels, bananas, oranges
16.6	run	water, PH 1000, cola, Maurten gels, bananas, oranges
18.2	run	water, PH 1000, cola, Maurten gels, bananas, oranges
20.5	run	water, PH 1000, cola, Maurten gels, bananas, oranges

Race details checked October 17, 2026 from ironman.com, ironman.com, ironman.com, ironman.com. Courses and aid stations change: check the official page in race week.

Train for it

Train for IRONMAN 70.3 Alcúdia-Mallorca 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.

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Questions

IRONMAN 70.3 Alcúdia-Mallorca: questions.

At a typical finish of 5 h 30 min, 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.
Typical race day low and high air temperature published by IRONMAN on the race page. run from about 13 to 22 °C (55 to 72 °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 IRONMAN 70.3 Alcúdia-Mallorca or its organizer.

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