IRONMAN Tours Métropole fuel plan: carbs, fluid and sodium per hour.

Usually in June, Tours, France. Set your finish time and the plan follows.

Distance
226 km
Climbing
757 m, bike course
Typical temperature
17 to 27 °C · 63 to 81 °F
Aid stations
31

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

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 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

Nearer the top in the heat. A sweat sodium test gives you your own number.

Baker 2017NATA 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 hot, 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.

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The course

What to know about IRONMAN Tours Métropole.

One loop swim in the Cher River, then a flat bike past Loire Valley vineyards and the Château d’Ussé. Three 14 km run loops along the Cher, each through the indoor finish arena. IRONMAN says the race takes a scheduled pause in 2027 and returns in 2028.

On course: Precision Fuel & Hydration PH 1000 electrolyte drink, Maurten gels (with or without caffeine) and Solid bars, cola on the run. Train with what the course hands out, or carry your own.

KmLegWhat's there
18.5bikewater, PH 1000, Maurten bars and gels, bananas
42bikewater, PH 1000, Maurten bars and gels, bananas
70bikewater, PH 1000, Maurten bars and gels, bananas
96.5bikewater, PH 1000, Maurten bars and gels, bananas
100bikepersonal needs bags
123.5bikewater, PH 1000, cola, Maurten bars and gels, bananas
153.5bikewater, PH 1000, cola, Maurten bars and gels, bananas
0.5runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
1runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
2.6runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
4.2runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
6.5runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
9runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
11.1runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
13.6runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
14.5runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
15runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
16.6runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
18.2runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
20.6runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
23.1runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
25.2runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
27.7runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
28.5runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
28.9runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
30.5runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
32runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
34.4runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
36.9runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
39runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks
41.5runwater, PH 1000, cola, sparkling water, Maurten bars and gels, fruit, savory snacks

Race details checked October 26, 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 Tours Métropole 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

IRONMAN Tours Métropole: 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.

  • Typical race day low and high air temperature published by IRONMAN on the race page. run from about 17 to 27 °C (63 to 81 °F). Heat raises your sweat rate, so do a sweat test in similar weather.

  • The organizer lists 31 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 Tours Métropole or its organizer.

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