{"id":87386,"date":"2025-07-01T09:12:01","date_gmt":"2025-07-01T06:12:01","guid":{"rendered":"https:\/\/mawest.ee\/?p=87386"},"modified":"2025-07-01T09:12:01","modified_gmt":"2025-07-01T06:12:01","slug":"how-to-properly-carbohydrate-load-according-to-cycling-distances","status":"publish","type":"post","link":"https:\/\/mawest.ee\/en\/how-to-properly-carbohydrate-load-according-to-cycling-distances\/","title":{"rendered":"How to properly carbohydrate load according to cycling distances"},"content":{"rendered":"

In the cycling endurance world, an adequate nutritional plan can make the difference between completing an event successfully or suffering a performance drop due to emptying muscle glycogen stores, the fuel needed for high intensity.<\/span><\/p>\n

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Carbohydrate loading is a very common nutritional strategy used within cycling sports nutrition and other endurance sports, aiming to maximise energy deposits before a race or demanding workout.\u00a0<\/span><\/p>\n

How must this carbohydrate load by adjusted according to the race\u2019s time and intensity? Is it the same for a road, mountain bike or gavel event? Is the event\u2019s duration or distance more relevant? Must a carbohydrate load be carried out although the goal of the event is to be a finisher?\u00a0\u00a0<\/span><\/p>\n

This article will review the best nutritional recommendations for cyclists, adapting carbohydrate intake to the kind of event and goal, in order to optimise performance in a safe and effective way.\u00a0<\/span><\/p>\n

What\u2019s carbohydrate loading?<\/span><\/h2>\n

Carbohydrate loading is a feeding protocol which intentionally increases the intake of carbohydrates on the days prior to a race. Aim is to maximise cyclists\u2019 carbohydrate load, i.e. filling muscle glycogen stores to their maximum (for physical exercise), and hepatic (to control blood glucose levels).\u00a0<\/span><\/p>\n

This glycogen is the main energy source for cycling when prolonged efforts at mid-high intensity are performed, approximately above 70-75% of maximum heart rate or 75-80% of FTP. An adequate amount of stores allows to sustain that intensity longer and delay fatigue, hence improve performance.\u00a0<\/span><\/p>\n

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How long do glycogen stores last?<\/span><\/h2>\n

Generally speaking and as a reference point, it\u2019s important to know that a cyclist with \u2018normal\u2019 levels of glycogen stores is capable of sustaining an intensity close to the anaerobic threshold for 45-60′, which would approximately be 90% of maximum heart rate or 95-100% of FTP. With a carbohydrate load, this time can be increased to 90 minutes.<\/span><\/p>\n

It\u2019s also important to know that if the intensity increases over these parameters, the carbohydrate duration will decrease and viceversa. Exactly the same as a car\u2019s petrol tank, depending if it\u2019s driven in \u201ceco\u201d or \u201csport\u201d mode.\u00a0\u00a0<\/span><\/p>\n

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Is it necessary for all events?<\/span><\/h2>\n

Not all competitions require the same nutritional strategy. Duration, intensity and type of event determine the need to carry out a carbohydrate load or not.\u00a0<\/span><\/p>\n

Following are some different time ranges:\u00a0<\/span><\/p>\n

\u274c Short events (less than 60 minutes)<\/b><\/h3>\n

Examples: criteriums, short individual time trial, track race.<\/span><\/p>\n

In these kind of races the normal glycogen stores could be enough if the nutrition has been adequate during the previous days and there\u2019s been a decrease in training work load. Hence, it wouldn\u2019t be necessary to carry out a specific load.\u00a0<\/span><\/p>\n

Recommendations:<\/strong><\/p>\n