Carb-loading

A fuelling specialist's tips on maximising performance by pre-loading carbohydrate

- Stephen Shrubsall

In layman's terms, what is carb-loading?

Carb loading is essentially filling up as much as you can with carbohydrate. Our muscles and liver store carbohydrate as a substance called glycogen, our primary fuel source.

What are the benefits of doing this?

When we run out of 'juice' or 'hit the wall' in cycling, the cause is quite often that we've run low on glycogen. If you want to maintain a high output, you need as much glycogen as possible. Think of the muscle as a sponge, with carb-loading helping it to soak up as much glycogen as possible. The benefit is that you're able to ride for longer at higher intensities, producing your best possible performance.

Should I carb-load before every ride?

No. For shorter rides of up to 90 minutes, you're OK with a balanced diet. Simply have your usual breakfast and lunch, and then a highercarbohydrate dinner the evening before.

What about for long rides of two to five hours?

Carb-loading the day before your longest ride of the week can help make it a much more enjoyable experience and allow you to get more out of it. Eat a carbohydrate-rich breakfast, high-carb snacks throughout the day, a good portion of carbs at lunch, and the same at dinner.

And what about if you're going really long should carb-loading start days in advance?