If I go for my long sweet spot training of around 140 minutes I do load some carbohydrates before my ride.Ĭarb loading is also unnecessary if you’re doing an endurance cycling event that lasts less than 90 minutes. Even though my legs feel like they are going to fall off at the end of it, I don’t technically need to carb load before starting out on my ride. A good example of this is my 90 minute sweet spot training which I do several times a week. Carb loading comes into play at 90+ minutes trainingsĬarb loading is not necessary if you’re doing a short endurance event. The amount of carbs required varies greatly depending on how active (or inactive) each person’s lifestyle is: someone who works out regularly might be able to get away with eating 200 grams per day others may need 300 grams or more each day for five days leading up to their event. The idea behind carb loading is that if you eat more than usual before an endurance cycling event, then store more carbohydrate as glycogen in your muscles and liver-and not as fat-that will provide energy while racing or training. You need to replace these glycogen stores so that your muscles can keep working for the full endurance race distance.Ĭarb loading means consuming a lot of carbohydrates in the days leading up to the ultra event, in order to increase glycogen levels in your body and improve performance. When you spend hours cycling, you burn a lot of carbohydrates. Let me start with a short definition of carb loading. Conclusion Carb Loading for Endurance Cycling Events or Races.Stay hydrated before and during your endurance ride.What food to eat during your carb loading days before the endurance cycling event?.How to do carb loading the days before an endurance cycling race or event?.

The common mistake of not eating before an event or race.Why are carbohydrates the preferred nutrition before your endurance ride?.Carb loading comes into play at 90+ minutes trainings.

Endurance bike ride