how to carbo load for cycling

When it comes to cycling, it’s all about energy. Having the proper nutrition before a cycling event is essential to having a successful ride. Carbo-loading is a technique used by cyclists to increase their glycogen stores so that they have enough energy to complete the entire race. Carbohydrates provide us with energy, so it’s no wonder why they are so important to cyclists. In this article, I will explain what carbo-loading is and how to properly do it.

What is carbo-loading?

Carbo-loading is a nutrition technique that involves increasing your consumption of carbohydrates before a long-distance cycling event. This technique ensures that your glycogen stores are fully topped up, providing you with sustained energy throughout the race. The idea is to eat high amounts of carbs a few days before a race, which allows your body to store more glycogen. This stored glycogen will then be used for energy during the race.

How to carbo-load for cycling?

Now that we know what carbo-loading is, let’s discuss how to properly do it. Two or three days before a race, you should increase your carbohydrate intake to around 70% of your total daily calories. This may seem like a lot, but it’s essential for building up your glycogen stores. Foods with high carbohydrate content include pasta, rice, potatoes, grains, fruits, and vegetables.It’s also important to avoid high fat and high protein foods during this time as they can slow down digestion and make it harder for your body to store glycogen. Instead, focus on consuming low-fat complex carbohydrates like whole-grain bread, cereals, and rice.Make sure to drink plenty of water during the days leading up to the event. This will help your body better absorb the carbohydrates and make sure you are properly hydrated.

What to eat before the race?

On the day of the race, you should have a high-carbohydrate meal around three hours before the event. This could include a bowl of oatmeal, banana, or a bagel with peanut butter. The idea is to have a meal that is high in carbs but also easy to digest.It’s important to avoid foods that are high in fat or fiber as they can take longer to digest and may cause discomfort during the race. Also, try to avoid sugary foods as they can cause a quick energy boost followed by a crash.

Conclusion

Carbo-loading is a key factor for cyclists to maximize their energy output during long-distance cycling events. By increasing your carbohydrate intake and properly hydrating, you can build up your glycogen stores and ensure sustained energy throughout the race. Remember to focus on eating low-fat complex carbohydrates, hydrating properly, and avoiding high-fat and high-protein foods. With these tips, you’ll be able to carbo-load like a pro and tackle any long-distance cycling race with ease.