deprive and for like a day then load for three days prior too is the last thing i read
No, that just makes you fat, and slow during the depletion phase. Carbohydrate loading is what marathon runners did before they figured out they could eat during races.
Since it's possible to eat while cycling, "loading" is not needed. You just need to eat a decent meal before the event.
How long before depends on how intense the event is. If it's an hour time trial or a 45 minute criterium, I'd eat a meal three hours ahead of the race. Maybe a small snack closer to the race if I am hungry. If it's a century ride, an hour before is fine. You're not starting out hard in a century. For my typical weekday training ride which has intervals and a hard group ride, I am fine eating an hour and a half before the ride. But it varies between individuals, and it also depends on what you eat. Some foods are more easily digested than others. Eating a steak an hour and a half before doing intervals would probably be a bad idea.
The time between meal and exercise is pretty individual. The only thing I can tolerate within an hour of exercise is a banana. My friend can eat a double quarter pounder with chesse, fries, and a coke.
But it's what you eat on the bike that matters.
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