Audax Cycling Calculators: Pace, Nutrition & Bike Fit Tools for Randonneurs

Tools for endurance cyclists.

You must be logged in to use the training plan generator.

Notes:
• This plan assumes 2–3 rides/week (1 long ride + shorter sessions).
• Always listen to your body—adjust if you feel fatigued or injured.

The calculator balances science-backed progression with practical flexibility for real-world training. Happy riding!

How the Plan Works

Phase 1: Base Building (Weeks 1–3)

Starts at 30% of goal distance or your current longest ride (whichever is higher).
Example: For a 200km goal and 80km current ride → Week 1 starts at 80km.

Phase 2: Progressive Overload (Weeks 4–Peak)

Example progression for 200km/8w:

Distance increases non-linearly (faster early, slower later).

Every 3rd week is a recovery week (50% of previous week’s distance).

Week 1: 80km → Week 2: 110km → Week 3: 55km (recovery) → Week 4: 130km → ...

Phase 3: Taper (Last 2 Weeks)

Week 7 (Peak-1): 70% of goal distance (e.g., 140km for 200km goal).
Week 8 (Event Week): Full goal distance (e.g., 200km).

Interpreting the Results

The plan is color-coded for easy reading:

Color	Week Type	HR Zone Focus	Purpose
🔵 Blue	Training	Z2 (long rides) Z3 (shorter rides)	Builds endurance through gradual distance increases.
🔴 Pink	Recovery	Z1 only	50% volume to allow adaptation (every 3rd week).
🟡 Yellow	Taper	Z2-Z3 (maintain)	Reduced distance to rest before the event.
🟢 Green	Event	Z2 (first 80%) Z3 (final 20%)	Your goal distance. Ride at target pace.

Key Training Tips

Use these zones to pace your rides (based on max HR):

Zone	% Max HR	Purpose	RPE*	Weekly Focus
Z1	50-60%	Recovery (easy spins)	1-3	Recovery weeks
Z2	60-70%	Base endurance (fat burning)	4-5	80% of long rides
Z3	70-80%	Tempo (sustainable effort)	6-7	Mid-week rides
Z4	80-90%	Threshold (improve FTP)	8-9	Optional intervals
Z5	90-100%	VO2 max (race efforts)	10	Avoid in long rides

RPE = Rate of Perceived Exertion (1-10 scale)
Key Tip: Spend 70% of training time in Z2 for optimal endurance gains.

Nutrition Strategies for Long Rides

1. Daily Diet (General Training)

Carbs: 5-7g/kg body weight (e.g., 300-420g for 60kg rider)
Protein: 1.2-1.6g/kg (muscle repair)
Hydration: 35ml/kg water + electrolytes (more in heat)

2. During Rides (>2 Hours)

Time	Fueling Plan	Examples
0-60min	Water only (optional electrolytes)	Nuun tablet
60-120min	30-60g carbs/hour	Banana, energy gel
120min+	60-90g carbs/hour (mix glucose+fructose)	Clif Bar + sports drink

Pro Tip: Practice your race-day nutrition during long training rides!

3. Recovery (Post-Ride)

Rehydrate: 1.5x fluid lost (weigh pre/post ride)

30-60min window: 1.2g carbs/kg + 0.4g protein/kg
(e.g., Chocolate milk + banana for a 60kg rider)

Common Questions

ACP Brevet Time Calculator

ACP Time Limits:

🕒 Minimum Time: 30 km/h (fastest allowed pace)
🐢 Maximum Time: 15 km/h (official cutoff)
⏱️ All times include stops. Add buffer for rest!

Plan your Audax rides with precision! This tool calculates minimum and maximum finish times based on ACP rules (15-30 km/h limits). Perfect for ensuring you meet controle cutoffs during 200km+ brevets. Formulas align with official randonneuring standards.

Audax Ride Planner

How It Works: This tool calculates your ride details including average speed, total time, pace, and checkpoint times based on your inputs.

Features:

Calculate pace/time/speed from any two values
Plan checkpoint times based on distance
View estimated arrival times at each checkpoint

This tool helps randonneurs calculate average speed, ride duration, and min/km pace for Audax brevets. Whether you’re preparing for a 200km or 600km event, input any two values (distance, time, or speed) to solve for the third.

On-Bike Nutrition Calculator

Fuel your ride with precision hydration and carb intake

Ride Duration (hours) 2

Your Weight (kg) 70

Ride Intensity

Conditions

🍌

Carbohydrates

60-90g

30-45g per hour

Start after 45-60min Every 20-30min thereafter

💧

Fluid

500-750ml

250-500ml per hour

Sip every 15-20min More in heat

🧂

Sodium

500-700mg

300-600mg per hour

With fluids More if salty sweater

Product Options

All-in-One Mixes

Maurten 320
Tailwind Nutrition
Skratch Superfuel

Gels & Chews

SIS Beta Fuel
GU Energy Gel
Clif Bloks

Real Food

Bananas
Rice cakes
Dates

Personalized Recommendations

Carb Sources

Mix of glucose + fructose (2:1 ratio)

Hydration Strategy

Pre-hydrate with 500ml 2h before

Special Conditions

Consider caffeine in last 1/3 of ride

What It Does:
This calculator helps cyclists determine the optimal hydration, carbohydrates, and electrolytes needed during a ride—based on duration, intensity, weight, and weather conditions. Whether you’re training for a Gran Fondo, racing, or just enjoying a long ride, proper fueling prevents bonking and keeps you performing at your best.

Get Instant Nutrition Guidelines
Carbohydrates: How many grams per hour to consume (e.g., gels, bars, or drinks).
Fluids: Recommended water/electrolyte intake (ml per hour).
Sodium: Electrolyte needs to avoid cramps (mg per hour).

Why It Matters:
Avoid the Bonk: Prevent energy crashes with proper carb intake.
Stay Hydrated: Adjust fluids for heat or effort to avoid dehydration.
Race Smarter: Optimize nutrition for performance, especially in long events.
Perfect For: Cyclists, gravel riders, endurance athletes, and anyone who wants to fuel efficiently!

Audax Bike Fit Calculator

Professional bike fitting calculations for endurance cyclists

Standard Fit Formulas:

🚴 Saddle Height: Multiple methods (Lemond, Hinault, Holmes)
📏 Reach: Torso × 0.72 + arm × 0.28 (Classic method)
🔄 Stack/Reach Ratio: Calculated for frame selection
🔧 Dynamic Adjustments: Based on flexibility and riding style

Inseam (cm):

Torso Length (cm):

Arm Length (cm):

Flexibility:

Primary Riding Style:

How to Use the Calculator
1. Basic Measurements (Default Tab)
Start by entering your key body measurements:
Inseam (cm) – Measure from the floor to your crotch (without shoes).
Torso Length (cm) – From the base of your neck (C7 vertebra) to your pelvis.
Arm Length (cm) – From shoulder joint to wrist crease.
Then, select:
Flexibility Level – Affects reach adjustments.
Riding Style – Choose between endurance, performance, or touring.

2. Advanced Options (Second Tab)
For more precise tuning, use these additional settings:
Current Saddle Height (optional) – Helps suggest incremental adjustments.
Cleat Position – Neutral, forward (comfort), or rearward (power).
Saddle Height Method – Compare Lemond, Hinault, or Holmes knee-angle methods.

3. Compare Methods (Third Tab)
See how different professional bike fit formulas affect your measurements:
Check which methods to compare (Lemond, Hinault, Holmes, CONE).
View side-by-side results in a table and bar chart.

Who Is This For?
– Road Cyclists – Optimize aerodynamics & power.
– Endurance Riders – Reduce fatigue on long rides.
– Touring/Bikepacking – Prioritize comfort over hours in the saddle.
– Beginners – Avoid common fit mistakes that cause pain.

(Note: This tool provides general recommendations. For complex fit issues, consult a professional bike fitter.)

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