Carbohydrate strategy
70–100 g/hr of mixed-source carbohydrate for most trained road riders, biased toward liquid and gel to sustain intake through sustained climbing.
Overview
The Maratona dles Dolomites is Italy's most iconic gran fondo, held every summer in the Alta Badia region of the Dolomites. Its long route (86 mi) crosses seven mountain passes on fully closed roads, drawing tens of thousands of applicants for a limited field. Sustained climbing, exposure and cool morning starts define the fueling problem.
Distance
≈ 55 / 106 / 86 mi depending on route
Elevation
≈ 1,780 / 3,090 / 13,880 ft of climbing
Typical duration
4 – 10 hours depending on route
Location
Alta Badia, Dolomites, Italy
Time of year
Early July
Terrain
Paved Dolomite passes, sustained climbs and long descents
Download the free printable race-day fueling checklist for Maratona dles Dolomites
A practical race-week checklist: carbs, hydration, sodium, caffeine and race-day supplies — print it or keep it on your phone.
Why Maratona is challenging
Long sustained climbs
Passes like Passo Giau and Passo Pordoi hold riders at 45–75 minute steady efforts where appetite is blunted.
Cool mornings
Dolomite starts can be near 41–50 °F, suppressing thirst and fueling in the first crucial hour.
Altitude
Multiple passes exceed 6,560 ft. Reduced oxygen slows gastric emptying and increases perceived effort.
Closed-road pacing
The full-closure format and huge field can pull riders above their sustainable pace early.
Aid spacing
Aid points are typically 16–25 mi apart; plan bottle capacity for one long climb between stops.
Fueling challenges & strategy
General, evidence-based guidance. Numbers should always be personalized to sweat rate, body mass, fitness and weather.
Hydration
17–34 fl oz/hr adjusted for temperature. Cool-morning under-drinking is a classic Maratona mistake.
Sodium
500–1000 mg/L of fluid, tuned to sweat testing. Long climbs can drive sodium losses higher than temperature suggests.
Caffeine
3–6 mg/kg body mass split across pre-start and the base of the biggest late-race climb.
Aid station strategy
Bottle swap first, calorie top-up second. Rehearse a 60–90 second stop in training.
Pre-race breakfast
1–4 g/kg carbohydrate 2–4 hours pre-start, from familiar low-fiber, low-fat foods.
During-race execution
Fuel by the clock. Group-ride adrenaline and cool morning air suppress hunger; structure protects intake.
Recovery
1.0–1.2 g/kg carbohydrate plus 0.3 g/kg protein within 60 minutes, and 150% fluid replacement.
What most riders get wrong
- 01
Under-fueling the first climb
Passo Campolongo and Pordoi in the first hour reward riders who arrived with a full tank.
- 02
Cool-start under-drinking
Alpine morning air suppresses thirst. Sweat losses on the climbs are already meaningful.
- 03
Ignoring altitude
Passes above 6,560 ft slow gastric emptying. Pushing sea-level volumes late often triggers nausea.
- 04
No layer plan
Cold descents from Giau or Pordoi burn glycogen and suppress fueling. Layer up at the top.
- 05
New products on race day
Race-day nerves plus a new gel is a classic recipe for GI failure. Race what you have trained.
- 06
Skipping the last aid
The final Passo Falzarego / Valparola / Giau block is where under-fueled riders lose most time.
Why generic fueling plans don't work for Maratona
Two riders on the same start line can need very different fueling. FTP, target finish time, body mass, sweat rate, temperature, altitude adaptation, nutrition products and race goals all change the answer. A generic 60 g/hr recommendation is a starting point, not a plan.
- FTP
- Finish time
- Body weight
- Sweat rate
- Weather
- Products
- Goals
- Course
Related FuelQ resources
Free calculators, checklists and articles to help you personalize your Maratona plan.
Related content
Frequently asked questions
Download the free printable race-day fueling checklist for Maratona dles Dolomites
A practical race-week checklist: carbs, hydration, sodium, caffeine and race-day supplies — print it or keep it on your phone.
Generic fueling plans don't work for Maratona.
Every athlete is different. FTP, finish time, body weight, sweat rate, weather, nutrition preferences and race goals all change what you should eat and drink.
FuelQ Pro builds a personalized race fueling strategy tuned to your ride — carbohydrate, hydration, sodium, caffeine and recovery, mapped to the course.
Start with the free checklist
A Race Fueling Plan gives you a personalized strategy for this event. The free checklist helps you prepare the basics first: race-week setup, 48-hour prep, race morning, hydration, sodium, caffeine, aid stations, and backup calories.
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