In layman's terms, what is carb-loading?
Carb loading is essentially filling up as much as you can with carbohydrate. Our muscles and liver store carbohydrate as a substance called glycogen, our primary fuel source.
What are the benefits of doing this?
When we run out of 'juice' or 'hit the wall' in cycling, the cause is quite often that we've run low on glycogen. If you want to maintain a high output, you need as much glycogen as possible. Think of the muscle as a sponge, with carb-loading helping it to soak up as much glycogen as possible. The benefit is that you're able to ride for longer at higher intensities, producing your best possible performance.
Should I carb-load before every ride?
No. For shorter rides of up to 90 minutes, you're OK with a balanced diet. Simply have your usual breakfast and lunch, and then a highercarbohydrate dinner the evening before.
What about for long rides of two to five hours?
Carb-loading the day before your longest ride of the week can help make it a much more enjoyable experience and allow you to get more out of it. Eat a carbohydrate-rich breakfast, high-carb snacks throughout the day, a good portion of carbs at lunch, and the same at dinner.
And what about if you're going really long should carb-loading start days in advance?
Diese Geschichte stammt aus der March 21, 2024-Ausgabe von Cycling Weekly.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
Bereits Abonnent ? Anmelden
Diese Geschichte stammt aus der March 21, 2024-Ausgabe von Cycling Weekly.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
Bereits Abonnent? Anmelden
CLASSIC BIKE COLNAGO SUPER
A trailblazing bike immortalised by Merckx and Saronni
"Strava activities are the only way I know some of my friends are still alive"
...or that Bernard is doing his weekly shop
AN EXPERT'S TAKE ON... SADDLE SELECTION
Crucial advice to guide your next purchase
JUST A NUMB#R?
Approaching a landmark birthday, Charlie Graham-Dixon explores how ageing affects cycling performance and what can be done to stay ahead of the curve
RURAL PERIL
More UK cyclists are killed on rural lanes than on busy city streets. Rob Kemp investigates why and what can be done to keep us safe while riding in the countryside
A BLESSED RIDE THROUGH THE FOREST OF BOWLAND
Forgoing cloak, cassock and cross, Trevor Ward goes in search of the holy roads that helped make a Tour winner
Dame Sarah Storey claims road and 19th gold double
More success for Team GB's Paralympians in Paris, but Storey slams women's time trial course
Roglič matches Vuelta win record
Slovenian takes fourth Tour of Spain title after hunting down O'Connor's lead, writes Adam Becket
Williams crowned Tour of Britain champion
Welshman leads home resurgence at the stage race to crown an Israel-Premier Tech clean sweep, reports Tom Davidson in Felixstowe
CLASSIC BIKE CLAUD BUTLER OLYMPIC ROAD
Iconic British brand's Holdsworth-era road bike