| The body can only absorb so many calories per hour | | | | muscles than usual with this protocol. I usually suggest |
| while on the bike. If you can increase the amount in the | | | | starting it off with a recovery drink that has 80 grams |
| system before an event, you will increase the time you | | | | of carbohydrate and 20 grams of protein immediately |
| can go before running out of gas. Learn how to carbo | | | | after exercise. |
| load in a simple effective way to improve your long | | | | On the Thursday, Friday and Saturday, limit your riding |
| distance endurance. | | | | to a maximum of 60 minutes per day in the aerobic |
| The idea of carbo loading has been around for a long | | | | zone (70-75% of your functional threshold power). For |
| time but people have a hard time understanding how it | | | | most riders, I recommend one of those days to be a |
| works. The key is to deplete the muscles in the week | | | | full rest day. One the days leading up to the event you |
| before the event and the in the window immediately | | | | want to make sure your diet is high in carbohydrate |
| after you will ingest extra carbohydrates so the body | | | | with moderate protein and healthy fats. |
| stores more then it usually will. There are many | | | | By having the single depletion ride and reduced |
| different approaches to this but I suggest one that is | | | | workload the body will store extra carbohydrate |
| easy to follow and yields big gains in glycogen storage. | | | | thereby increasing the time you can ride a given pace |
| As you should be reducing your training load (tapering) | | | | before running out of fuel. In addition, even with carbo |
| before a big event, carbo loading is easy to integrate | | | | loading, you still need to take in calories on the bike for |
| into your program. If your event is on Sunday, you | | | | long events lasting longer than 3 hours. With the extra |
| want Wednesday to be your depletion ride. Ride for | | | | muscle glycogen you will hold more water in the |
| 60 minutes at an aerobic pace. Then finish the ride | | | | muscle cells which means you will start the event a |
| with 3 minutes at an all out pace (120-130% of your | | | | couple of pounds heavy but as it progresses the |
| functional threshold power). Then do a 10-15 cool-down. | | | | water will be released as the carbs are burned. The |
| You only want to be drinking water during this workout. | | | | extra stored fluid will delay time to dehydration in hotter |
| Now is when the carbo loading starts. Over the next 4 | | | | weather as you can never drink enough to replace all |
| hours you want to consume 2 grams of | | | | the water you sweat out. When you carbo load the |
| carbohydrates per pound of body weight. A 150 pound | | | | legs can sometimes feel heavy the morning of the |
| rider would need to ingest 300 grams of carbohydrate | | | | event but you will have more energy once you get |
| (1200 calories from carbohydrate). Spread it out every | | | | going. This feeling is normal and not anything to worry |
| 15-30 minutes. This can be food, energy drink or gels. | | | | about under usual circumstances. |
| Your body will retain 10-20% more carbohydrate in the | | | | |