Lavaredo 120K fuel plan: carbs, fluid and sodium per hour.
June 25, 2027, Cortina d'Ampezzo, Italy. Set your finish time and the plan follows.
- Distance
- 120 km
- Climbing
- 5,800 m
- Typical temperature
- 9 to 20 °C · 48 to 68 °F
- Aid stations
- 10
Your plan
100K trail · 14 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 1050 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
Plan what to carry between aid stations →
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 100K trail and expect to finish in 14 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 1050 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.
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The course
What to know about Lavaredo 120K.
The 11 pm start on Corso Italia in Cortina d'Ampezzo leads to the Tre Cime di Lavaredo at sunrise. Start and finish are in Cortina d'Ampezzo.
On course: Näak products at the refreshment stations. Train with what the course hands out, or carry your own.
| Km | Leg | What's there |
|---|---|---|
| 18.7 | run | Ospitale, solid and liquid |
| 27.8 | run | Passo Tre Croci, solid and liquid |
| 42.2 | run | Misurina, solid and liquid |
| 49.5 | run | Rifugio Auronzo, liquid only (water point) |
| 66.9 | run | Cimabanche, solid and liquid |
| 76.4 | run | Malga Ra Stua, solid and liquid |
| 89.7 | run | Malga Travenanzes, liquid only (fountain) |
| 96.6 | run | Rifugio Col Gallina, solid and liquid |
| 104.1 | run | Passo Giau, solid and liquid |
| 111.6 | run | Rifugio Croda da Lago, solid and liquid |
Race details checked October 17, 2026 from lavaredo.utmb.world, en.wikipedia.org. Courses and aid stations change: check the official page in race week.
Train for it
Train for Lavaredo 120K 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
Lavaredo 120K: questions.
At a typical finish of 14 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 Cortina d'Ampezzo in June (ISPRA 1991 to 2020 normals, via Wikipedia). High passes are much colder, and the race starts at night. run from about 9 to 20 °C (48 to 68 °F). Heat raises your sweat rate, so do a sweat test in similar weather.
The organizer lists 10 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 Lavaredo 120K or its organizer.
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