NutritionAnswer

HOW DO I CARB-LOAD BEFORE AN EVENT?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

WHO THIS IS FOR

IS THIS YOU?

The sportive and gran fondo rider

You are heading into a 3–5 hour event and want to arrive at the start with full glycogen stores.

The rider who has never carb-loaded deliberately

You eat pasta the night before out of habit but have no structured protocol or quantities in mind.

THE ROADMAN VIEW

The classic pasta dinner the night before a race is well-intentioned but usually under-delivered. Anthony has talked about this on the podcast and tested it himself — a single big dinner gets nowhere near the 8–12g/kg carbohydrate target that maximises glycogen loading. One meal is not enough. You need 24–48 hours of deliberate, high-carb, low-fat, low-fibre eating.

The pro approach, which Dr Sam Impey has covered on the podcast, is systematic: cut training in the two to three days before the event, eat white rice or pasta and bread at every meal, top up with sports drinks, and consciously reduce fibre and fat so your gut is clean at the start line. You are not aiming for a celebratory dinner — you are manufacturing a physiological state.

There is also an important negative: if your event is under 90 minutes, skip the whole exercise. Glycogen depletion simply does not happen in a 60-minute crit or a short TT, and over-eating carbs the day before just bloats you and disrupts sleep. Save carb-loading for the rides and events that actually tax your stores.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Sam ImpeyWorld Tour nutritionist
Carbohydrate loading before long events is one of the few nutrition strategies with strong, consistent evidence behind it. The mechanism is simple — you top up glycogen stores above their resting level, which delays fatigue in efforts over 90 minutes. The failure mode is always the same: not eating enough carbs, eating too much fat and fibre alongside them, and trying it for the first time on race day.
Hear it: Why Pros' 120g Carb Rule Fails Amateurs | Roadman Cycling
Dr Tim PodlogarNutrition consultant to Tudor Pro Cycling
The quantitative target matters: 8–12g/kg over 24–48 hours is the range that produces meaningful glycogen super-compensation. A single large pasta dinner typically delivers 3–4g/kg at best. Riders who hit the real target start events with a measurable advantage in sustained power.
Hear it: Race Weight & Carb Timing Mistakes | Roadman Cycling Podcast

PRACTICAL APPLICATION

DO THIS WEEK

Calculate your carb target for the 48 hours before
Take your bodyweight in kg and multiply by 10. A 75kg rider needs 750g of carbohydrate over the two days — split roughly 375g each day. White rice, pasta, bread, potatoes, and sports drinks are your tools. Track it the first time you do this — most riders are shocked how far short a 'big pasta dinner' falls.
Cut fibre and fat over those 48 hours
Swap brown rice for white, wholegrain bread for white, and avoid salads, raw veg, and high-fat sauces. The goal is for your gut to be light and empty at the start, not processing a high-fibre meal. Keep protein moderate; you are not building muscle in this window.
Practice the protocol before a B-event
Run the full carb-loading protocol before a lower-stakes long ride or a B-race to test how your gut responds and what foods work best for you. Never debut it at your target event.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEOne big pasta dinner and calling it carb-loading.
FIXA single meal hits 3–4g/kg at best. You need 8–12g/kg across 24–48 hours. Eat carbs at every meal and top up with drinks.
MISTAKEEating high-fibre foods and salads while 'carb-loading'.
FIXFibre sits in your gut and adds weight without adding usable glycogen. Switch to low-fibre white rice, bread, and pasta for the 24–48 hours before the event.
MISTAKECarb-loading before events under 90 minutes.
FIXGlycogen depletion is not the limiter for short efforts. Save the protocol for events that actually run your stores down.

FAQ

FREQUENTLY ASKED QUESTIONS

Does carb-loading work for cycling?

Yes — for events over 90 minutes it is one of the best-evidenced nutrition strategies in endurance sport. It delays glycogen depletion and maintains power output in the back half of long rides. It produces no measurable benefit for shorter efforts.

What foods are best for carb-loading?

White rice, white pasta, white bread, potatoes, bagels, sports drinks, and rice cakes. The goal is high carbohydrate, low fibre, low fat. Save your brown rice and wholegrain bread for after the event.

Should I eat more than normal during carb-loading?

Yes — 8–12g/kg is significantly above a normal eating day for most cyclists. You will feel fuller than usual and may gain 1–2kg of water weight, which is the glycogen being stored with water. This is normal and not real weight gain.

How long before a race should I start carb-loading?

Start 48 hours before for most events, reducing training simultaneously. For an event on Saturday morning, begin increased carb intake on Thursday evening and continue through Friday. Race morning is the final top-up, not the start of loading.

Can I carb-load on a plant-based diet?

Easily — rice, pasta, bread, potatoes, and bananas are all plant-based. The challenge is avoiding high-fibre plant foods like legumes and raw vegetables in the 48 hours before, since fibre will slow digestion and leave you heavy at the start.

Will I gain weight from carb-loading?

Expect to gain 1–2kg temporarily. Every gram of glycogen is stored with roughly 3g of water, so topping up your stores adds water weight. It disappears as you burn the glycogen during the event. Don't panic at the scales the morning before a race.

RELATED EPISODES

HEAR THE CONVERSATIONS

Why Pros' 120g Carb Rule Fails Amateurs | Roadman Cycling

Race Weight & Carb Timing Mistakes | Roadman Cycling Podcast

Under vs Optimal vs Overfueling on the Bike | Roadman Cycling Podcast