Carbo loading

MAXTHEDOG

Hi all,

I've booked myself on two 60 mile rides,one on 25 July from Beverley,the other a Bike Events ride in Suffolk.I would like some advice on loading up on carbs prior to the rides.What I've read is that I should be getting about 60-70% of my calories from carbo in the 4days prior.By my calculations,of around 1850 cals per day gives 1202(65%) calories from carb.At 77g of carb per 100g of brown rice is 925 grams of rice per day!! That is a lot of rice.

I'm hoping I've misunderstood or miscalculated.
Any guidance would be appreciated.

Max

BeaconRuth

You've got something not quite right. There are roughly 4 calories in each gram of carbohydrate so if you want 1200 Calores from carbs you'll need 300g of carbs. That would mean eating 389g of rice - not all that much.

But you won't be only eating rice surely?!

Ruth

MAXTHEDOG

Thanks Ruth,

I knew I'd got something way off.No,it 'll be a mix of cous-cous,pasta,quinoa,and rice probably in that order of preference.

Thanks again.

bahzob

Dont worry about carb loading for a 60 mile ride. Its not necessary and if you change any of your normal eating patterns you are more likely to do harm than good.

Also you should probably be getting around 60-70% of calories from a normal diet in any case.

On ride day itself dont have a massive breakfast, just have one with high ratio of carbs/easy to digest (couple of bowls of cornflakes or porridge are good). If there is more than an hour between breakfast and event have a light breakfast then have some carb high food 30 mins or so before start.

For the ride itself forget calories.. Aim to consume around 60g of carbohydrate per hour in whatever form you most like (sports drink, malt loaf, banana etc.) eaten regularly and often plus drink enough for the conditions.

Kléber

I'd just eat normally, you're not doing a big race where every calorie counts so aim to eat well before but don't overdo it, no need to pig out. Just eat and drink during the rides, this is much more important.

MAXTHEDOG

Hi All,

Thanks for all your replies.I did wonder if it warranted any change in eating habits.

M