Carb Loading: How to Arrive at the Start Line Optimally Fueled

Carbohydrate loading is one of the most effective and most misunderstood strategies for optimizing performance in endurance events. While we normally scale our daily carbohydrate intake to match training demands, carb loading shifts the emphasis: instead of fueling for training, we're fueling to maximize glycogen storage so we arrive on the start line topped off and ready to perform at our highest ability.

Why does it matter?

Glycogen is the body's most readily accessible fuel during moderate- to high-intensity efforts. The more topped off we are, the harder and longer we can go before fatigue sets in. Daily carbohydrate needs fall somewhere between ~3–12 g/kg/day, but the higher end of that range is what supports peak performance during event week.

How much carbohydrate do we need?

When tapering volume and intensity in the final days before an event, the body is primed to store more glycogen, but only if we give it the carbohydrate it needs. Aiming for at least 8 g/kg/day for the three days leading into the event is generally effective for most athletes. If you only have one or two days to load, increasing your intake to 10–12 g/kg/day can still get you where you need to be.

Five tips to optimize carb load

1. Start early. Don't save it for the night before.

The biggest mistake athletes make is waiting until the pre-race dinner to "load up." By then it's too late. Start three days out and consistently hit at least 8 g/kg/day.

2. Short window? Go higher.

If you're late to start, only have a day or two, or are doing a stage race, aim for 10–12 g/kg/day to maximize storage quickly.

3. Struggling with the volume of food? Adjust your macros.

With reduced training during race week, the combo of high carbs and lower output can feel like a lot. Reduce fat intake slightly to keep total calories manageable while still hitting your carb goals.

4. Fuel every ride, even the easy ones.

Keep carbohydrate availability high by taking in 30–60 g CHO/hour, even during recovery rides. This helps maintain the loading effect and avoids unnecessary glycogen depletion.

5. Skip the "pasta mountain" strategy.

Carb loading doesn't require giant pasta dinners. Instead, increase the portions of nutritious, carbohydrate-rich foods at each meal and snack, such as:

• Fruits

• Veggies

• Beans

• Potatoes and sweet potatoes

• Rice, quinoa, and oats

• Whole grain breads and wraps

Include carb-based meals before and after every ride during race week, even if it's a short spin.

The bottom line

Carb loading works, but only when it's intentional, consistent, and timed correctly. Start early, eat smart, and fuel your training throughout the week. Arriving at the start line with fully stocked glycogen stores can be the difference between hanging on and having the race of your season.

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