Race preparation for cyclists: Carb-loading day & what to eat before the race

Perfect carb-loading is more than just a pasta party the evening before the race. Successful carb-loading begins one to two days before the competition and is based on a targeted increase in carbohydrate intake. At the same time, training is significantly reduced.

With easily digestible carbohydrates and sufficient fluids, the body can replenish its glycogen stores to the full. Fats and other hard-to-digest foods, as well as excessive alcohol consumption, can impair performance and should be avoided as far as possible in the days leading up to the start.

Example of a carb-loading day

A typical carb-loading day begins with a carbohydrate-rich breakfast. A large portion of porridge with a banana provides complex carbohydrates and ensures a good start to the day.

Breakfast is rounded off with several slices of toast with honey or jam, as well as a glass of fruit juice, which further increases your carbohydrate intake. In the morning, a small snack of rice cakes and a banana can also help to keep your carbohydrate intake consistently high. A sports drink provides additional energy and fluids.

A large portion of pasta with a light tomato sauce is a good choice for lunch. As tomato sauces are generally low in fat, they are a better option than heavy cream-based sauces. You can also have some white bread on the side to further increase your carbohydrate intake. In the afternoon, a fruit smoothie and a muesli bar are handy options. Both provide quick energy and are easy on the stomach.

Dinner could consist of a generous portion of rice with lean chicken. This goes well with a few slices of white bread and an apple juice spritzer. Before going to bed, a small snack of yoghurt with honey and a banana can help to replenish your carbohydrate stores whilst also leaving you feeling pleasantly full.

Breakfast on the day of the competition

On the day of the competition itself, your energy stores should already be fully replenished. Breakfast therefore serves primarily to keep blood sugar levels stable and to prepare the body for the upcoming exertion.

It is recommended to consume between one and four grams of carbohydrates per kilogram of body weight, taken one to four hours before the start. A cyclist weighing 70 kilograms could, for example, eat several bread rolls with honey or jam, supplemented by porridge, a banana and a carbohydrate-rich drink such as fruit juice spritzer or a sports drink.

It is particularly important not to try any new foods on the day of the competition. Anything that hasn’t been tried during training has no place on the breakfast table before an important race. Even seemingly harmless products can cause stomach problems and affect your performance.

Carboloading is no substitute for nutrition whilst cycling

Even perfectly replenished glycogen stores have their limits. Depending on the intensity of the exercise, they can be significantly depleted after just a few hours. That is why carb-loading is only one part of a successful nutritional strategy.

During longer rides, you should ensure a continuous supply of energy. At a moderate intensity, 30 to 60 grams of carbohydrates per hour is often sufficient. In high-intensity competitions, many experts now recommend 60 to 90 grams per hour. Highly fit athletes who have prepared their digestive systems accordingly can even consume up to 120 grams per hour using modern carbohydrate mixtures.

The combination of optimally replenished energy stores before the start and a consistent energy intake during exercise provides the best conditions for maintaining a consistent level of performance right through to the finish line.

What are your experiences with carb-loading? Share your tips and tricks in the comments!