How much energy do you need during the Vätternrundan?
Count in grams of carbohydrates per hour . Sports drinks, gels, bars and food in the pits contribute to the same hourly goal. Grams of powder or product weight are not the same as grams of carbohydrates.
| Planning | Exerciser | Elite exerciser |
|---|---|---|
| Approximate end time in the guide | 10–15 hours | 7–10 hours |
| Carbohydrates for training | Approximately 60–75 g/hour | Approximately 75–90 g/hour |
| Calculation example | 60 g/hour | 90 g/hour |
| Average per half hour in the example | 30 g including drink | 45 g including drink |
| Practical focus | Regular energy, variety and planned pit stops | Easily accessible energy and coordinated replenishment in the group |
For endurance exercise longer than about 2.5–3 hours, AIS describes intakes of up to about 90 g of carbohydrates per hour. Higher intakes require training and often work better with multiple carbohydrate sources, such as glucose or maltodextrin along with fructose. Read AIS guidelines for carbohydrates and sports drinks.
The time groups are our planning examples. Intensity, experience and stomach tolerance weigh more than the end time. Even an exerciser can use a higher intake if it has worked in training. If you cycle longer than 15 hours, the plan and amount need to last longer.
Before your first Vätternrundan: start with the amount you can handle on long runs and build up your intake gradually. Use a tested level on race day.
Before the Vätternrundan – carbohydrate loading and meal before the start
The last 1–2 days
Give carbohydrate-rich foods like rice, pasta, potatoes and bread plenty of space when your training volume decreases. Spread your food out over meals and snacks. Choose familiar foods and adjust the amount of fiber if you tend to have stomach problems.
A carboloader or sports drink can supplement your meal when large portions become difficult to consume. Include the drink in your loading and follow the product's dosage.
- Umara U Loader – an alternative for carbohydrate loading before the race.
- Maurten Drink Mix 320 – carbohydrate-rich drink that can be included in your tested load.
- Enervit Pre Sport Cranberry – an alternative for replenishment closer to the start.
See all carboloaders and products before starting.
Adapt the food to your start time
Plan a familiar main meal about 2–4 hours before the start , with a quantity you have tried before the long session. For an early start this could be breakfast; for an evening or night start a meal later in the day.
If you start late, eat regularly throughout the day and avoid cramming all your energy into one huge dinner. A smaller snack closer to the start can be fine if it's part of your regular routine.
What you eat before the start is part of your fueling. It should not be counted towards your hourly intake during the race.
Energy plan for exercisers – Vätternrundan in 10–15 hours
For many hours on the bike, your routine needs to work even when your appetite changes. Use around 60–75g of carbohydrates per hour as a starting point to experiment with, and feel free to vary between drinks, chewable energy and gels.
Example: 60 g of carbohydrates per hour
- Sports drink that provides 30 g of carbohydrates per hour .
- A bar, gel or serving of chews with an additional 30 g of carbohydrates .
- Total: 30 + 30 = 60 g of carbohydrates per hour.
Start filling up within the first half hour and continue regularly. Chewable energy can be good for slower paces. Use gels or drinks when it's harder to eat, and stop in a safe place if you need to sort out your packs.
If you want to aim for 75 g per hour, you need an additional 15 g in addition to the 60-gram example. Practice that combination. The pit food is welcome to replace some of the energy you bring.
Energy plan for elite exercisers – Vätternrundan in 7–10 hours
At higher intensities, both energy intake and handling need to be well practiced. For those who have trained at a higher intake, around 75–90 g of carbohydrates per hour may be a suitable starting point.
Example: 90 g carbohydrates per hour
- Sports drink that provides 30 g of carbohydrates per hour .
- Two gels with 30 g of carbohydrates each , for example after approximately 20 and 50 minutes.
- Total: 30 + 30 + 30 = 90 g of carbohydrates per hour.
Discuss energy and refueling with the group before starting. Decide which stops you plan to make and place the products so that you can reach them without losing control of the bike. A reminder on the bike computer can help you stick to the routine.
Not all gels provide 30g of carbohydrates. Read the ingredients on your specific products and calculate the combination before packing.
A simple routine to repeat every hour
Here are two ways to distribute the energy over the hour. The sports drink in the table contains 6 g of carbohydrates per 100 ml . The bar and each gel contain 30 g of carbohydrates per entire package .
| Part of the hour | Exerciser: 60 g/hour | Elite exerciser: 90 g/hour |
|---|---|---|
| First half hour | 250 ml sports drink: 15 g Half a bar: 15 g Total 30 g | 250 ml sports drink: 15 g One gel: 30 g Total 45 g |
| Second half hour | 250 ml sports drink: 15 g Second half of the bar: 15 g Total 30 g | 250 ml sports drink: 15 g One gel: 30 g Total 45 g |
| Total during the hour | 500 ml drink + a bar with 30 g carbohydrates = 60 g | 500 ml drink + two gels with 30 g carbohydrates each = 90 g |
500 ml is a calculated volume, not a fluid target for everyone. Choose the amount of fluid according to your needs and calculate the energy. If you drink 750 ml of the same drink, you will get 45 g of carbohydrates from it, not 30 g.
If you switch to a more carbohydrate-rich drink, the amount of gels or bars also needs to be recalculated. Always follow the mixing instructions for the product you are using.
How much energy do you need to plan for the entire race?
Planned time × grams of carbohydrates per hour = planned intake during the race. For packing, you can base your time from start to finish, including pit stops. Meals during the stops are included in the amount.
| Time from start to finish | 60 g/hour | 75 g/hour | 90 g/hour |
|---|---|---|---|
| 7 hours | 420g | 525g | 630g |
| 8 hours | 480g | 600g | 720g |
| 10 hours | 600g | 750g | 900g |
| 12 hours | 720g | 900g | 1080g |
| 15 hours | 900g | 1125g | 1350g |
The table shows various calculation examples. It does not describe the energy consumption of the entire body and does not say that you need to buy or carry everything as sports products.
Packing example: 12 hours with 60 g per hour
In total, this amounts to 12 × 60 = 720 g of carbohydrates . If you have planned for 180 g from pit food and pit drink, 540 g remains from your own energy. Add a reserve for about 30–60 minutes. The pit figure is a calculation example, not a measured content in the organizer's food.
Pre- and post-run products are counted separately. A portion bag for refueling or a recovery drink after the finish cannot be included in the amount during the cycling.
Energy packages for the Vättern round trip from Maurten, Umara and Enervit
A ready-made Vättern package simplifies the purchase. Choose products you enjoy and then check that the amount fits your own finishing time, your pit stops and your carbohydrate goal.
| Package | Energy and format | To think about |
|---|---|---|
| Maurten energy package Vätternrundan | Gel 100, caffeine gel, Drink Mix 160 and 320 and Solid 160. | Divide the drink between charging and cycling. Plan a protein-rich meal or other recovery afterwards. |
| Umara Energy Package Vätternrundan | U Sport, U Gel and U Bar as well as U Intend Shot and bottles. | Check the carbs per serving and how much water you need. Plan the caffeine in the shot separately. |
| Enervit Energy Package Vätternrundan 315 km | Sports drinks, Liquid Gel, chews, bars and carbohydrate tablets as well as Pre Sport and recovery drinks. | Count how many drink servings the can provides. Separate pre- and post-race products from energy during cycling. |
| Enervit C2:1PRO Energy Package Vätternrundan | Sports drinks, gels, jellies and chews as well as Pre Sport, recovery drinks and bottles. | Suitable for those who want to vary the formats. Check the amount for your end time and which products contain caffeine. |
A package name does not guarantee that the contents will be enough for every cyclist. Check the current contents, number of servings and carbohydrates per serving. Flavors and contents are subject to change. Supplement according to the plan you have been training on.
See all energy packs and trial packs . You can also build your own plan with energy gels and sports drinks .
Plan depots, bottles and refills
Keep your regular energy routine going between pit stops. Waiting until the next stop to refuel can take too long. Wind, group speed and queues will all affect when you arrive.
- Choose planned stops. Calculate the time between refills you actually intend to use.
- Check out this year's offerings. Find out what drinks and food are being served and what you've already tried.
- Portion the powder at home. Label the amounts clearly and decide which bottle to mix them in.
- Count the pit food once. It replaces some of the gels, bars or sports drinks on the course.
- Have reserve energy readily available. Also plan for a slower stage or an unplanned stop.
For example, if it is two hours until your next scheduled refill, you need access to 120g of carbohydrates at 60g per hour, or 180g at 90g per hour, plus reserves. The fluid is planned according to the same time interval and your individual needs.
See the current Vätternrundan race information for this year's course route, pit stops and service rules. The guide applies to the 315 km Vätternrundan.
Fluids and electrolytes during the Vätternrundan
How much you need to drink varies with temperature, intensity, body size and sweating. A cool night and a hot afternoon may require different amounts. Use thirst along with experience from similar workouts and have drinks available.
Don't force yourself to drink extra fluids to reach your carbohydrate goal. Instead, supplement with other energy when your fluid needs are lower. Also, don't drink large amounts beforehand to avoid refilling later.
Sodium in sports drinks, food, or electrolyte products can help replace losses through sweat. Count the sources before adding extra salt tablets. Salt does not make overdrinking safe, and an electrolyte drink does not always contain carbohydrates.
Be clear if you use concentrate
Several sachets in a bottle are not automatically a standard ready-made sports drink. A concentrate requires measured dosage and a separate water plan. Only use such a solution if you have trained on both the mixture and water intake.
Caffeine is optional – plan the total amount
Use caffeine-free products as a base. If you use caffeine, add up the milligrams from gels, drinks, shots and coffee. A caffeine product should not be added every hour out of habit.
Experiment with the amount and timing of caffeine during training and consider how it affects your stomach and sleep after the race. Caffeine is not a substitute for sleep or a break. If you become sleepy or have difficulty staying focused during night cycling, you need to stop safely and recover.
Try the energy setup on the bike before the race
A plan is only useful when you know you can follow it in practice. Test both the products, the amount and the combination of drinks and solid or liquid energy on your longer cycling sessions.
- Start well in advance. Start with an amount you tolerate and gradually increase as it works.
- Train at the intended intensity and cycling position. A calm session does not tell you everything about how your stomach reacts when the load increases.
- Test the filling. Test bottles, pouches, pockets and packaging with the same equipment as on the race.
- Practice variation. Check that flavors and textures work even after several hours.
- Write down the outcome. Note carbohydrates, fluids, weather and how your stomach worked. Change one thing at a time.
Training your energy intake can improve your stomach's tolerance. Read GSSI's review of training your stomach for endurance races. A trial pack can help you find products you want to test further.
After the Vätternrundan – food, fluids and recovery
Plan your post-race meals before you start. Try to get in carbohydrates and protein when you feel like it, replenish fluids gradually and follow up with a proper meal. Sleep and rest are also important after many hours on the bike.
A serving of around 20–40g of protein is a practical starting point, along with carbohydrates. Regular food works well; a recovery drink can be handy if appetite is low or mealtime is delayed. See ISSN's guidelines on protein and exercise.
- Umara U Recover – an alternative to having a pre-planned after the finish line.
- Tailwind Rebuild Recovery – portion packs that are easy to take with you.
- All recovery products and protein products – compare content and serving size.
A gel or sports drink alone is not a substitute for a complete recovery meal. If you have recovery products in your energy pack, save them for after the race.
