Modern carb loading replaces the old depletion-supercompensation protocol with a simpler approach: eat high-carb meals for 1-2 days before the event while reducing training volume. A 75kg rider targets 600-900g of carbohydrate in the final 24 hours. Practical sources: rice, pasta, bread, energy drinks, and low-fibre options to minimise GI distress. Combine with in-ride fuelling (60-90g/hr) for events over 90 minutes.