L’Étape du Tour de France fuel plan: carbs, fluid and sodium per hour.
July 11, 2027, Cluses, France. Set your finish time and the plan follows.
- Distance
- 154 km
- Climbing
- 4,850 m
- Typical temperature
- Not published
- Aid stations
- Not published yet
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 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 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.
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.
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 L’Étape du Tour de France.
The 2027 route runs from Cluses in Haute-Savoie to a high altitude finish in Les Saisies, over 5 major climbs. It opens with the Col de la Colombière (15.9 km at 7%), crosses the Aravis range, the Arly Valley and the Beaufortain, then climbs the Col du Pré and the Bisanne climb (12.4 km at 8.3%) to the finish.
The organizer had not published aid station positions when we checked.
Race details checked October 26, 2026 from letapedutourdefrance.com, letapedutourdefrance.com. Courses and aid stations change: check the official page in race week.
Train for it
Train for L’Étape du Tour de France 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
L’Étape du Tour de France: 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 had not published aid station positions when we checked. Plan to carry what you need until they do.
Not medical advice. Memory.fit is not affiliated with L’Étape du Tour de France or its organizer.
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