Cycling is an intense endurance sport that rapidly depletes muscle glycogen during intense training and on race days. Typically, carbohydrate loading can increase endurance by about 20% or improve you time over a fixed distance by about 2–3%. Carbohydrate loading 3 days prior to race day along with tapered exercise will help fill your muscle fuel stores so that you are fully supplied throughout the race. Energy consumption during the event is also important during long rides and races. Carbohydrate loading will also allow you to maximally load muscles with glycogen prior to race start, which will help offset fatigue. Read this article to find out how carbohydrate loading may work for you, along with practical tips and a sample food plan.
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