Carb loading - Do you Bother
 

I was having a chat with my son who does ultra-marathon runs and he was describing his carbs-loading strategy. It is not something I have bothered with in the past but he raised my curiosity. Googling brings up a bit on the subject but in terms of racing and day long distance riding rather than than multi-day touring. Hence I am curious as to what experience anyone has had doing this or other thoughts on it from a multi-day touring perspective.

No, I don't specifically carbo load.

When I am touring, it isn't a race. I'll stop and eat something as needed. My tours generally fit into different duration categories (a) months or more (b) a week or two (c) weekends. Overall. my calorie intake is higher but I'll often lose some weight in group "a" and gain slightly in group "b". However, I don't specifically go after carbo loading in any of the categories.

I have the same experience as Mev.

This was initially published about six years ago.
https://www.roadbikerider.com/energy...e-intensities/

Your son that is at a very high energy consumption rate during ultra marathons is burning a lot more calories per hour than we are when we are bike touring. Thus, a greater proportion of our energy needs are coming from fats (which we all carry around in abundance) than they are for your son. Touring, I do not know about you, but I am usually in the low to medium energy range on my bike when considering the graph at the above link. That said, I am 72 years young, so I might be a lot slower than the average bike tourist that is a few years younger than me.

But for us on long tours, we do need to worry more about our nutritional requirements. I started having some weird physical issues late in one of my bike tours. When I got home, next day I was at my Doctors office, they did a bunch of tests and found a significant protein deficiency. Since then I have been more careful to make sure I get plenty of protein every day. When on a backpacking, canoeing, or kayaking trip where I am not able to go to grocery stores or restaurants, I plan for plenty of protein every day, including a 20 gram protein bar every day.

I had two links to some good articles for through hikers (long distance backpackers), but the website has scrambled those websites, if I can find them, I will post more links.

ADDENDUM: Found the new links:
https://cascadedesigns.com/blogs/msr...-food-for-fuel
https://cascadedesigns.com/blogs/msr-recipes/9019
Keep in mind that bike touring is usually more relaxed than the through hikers those articles describe. But the nutritional needs are common to both.

Photo below is a year and a half old, I was re-supplying between two backpacking trips, photo shows all of my food for my next eight days laid out on a picnic table that I had to fit into my backpack. (Coffee packed separate, not shown in photo.) The white bags on the lower left are eight dehydrated suppers in eight ziplock baggies that I packed at home, but the lighting makes them hard to see clearly. Total weight was a hair under two pounds per day (roughly 0.8 to 0.9 kg per day).

https://cimg5.ibsrv.net/gimg/bikefor...d534ad4f6f.jpg

Regarding my diet, do I carb load? I have diabetes, I have to limit my carb intake for that reason. For a backpacking trip, I let my carb intake climb up somewhat, roughly 50 percent of my calories come from carbs when backpacking.

That said, when bike touring, wherever possible, I try to load up on plenty of protein, like the omelet below:

https://cimg8.ibsrv.net/gimg/bikefor...835c0f9818.jpg

Or the steak salad, below, with a glass of stout:

https://cimg9.ibsrv.net/gimg/bikefor...d246032768.jpg

Carbo loading has been a running tradition for decades. We used to carbo load in the 1980s before big cross country races. In the 1990s, the New York City Marathon had a big pasta dinner the night before the race. I still do it before big rides. I have no idea if it helps but it's a fun tradition.

I was also a long distance runner when I was younger: marathon, 50 k, and and 50 mile (just one!). The 50 k (31 miles) was my sweet spot.

My method of carbo- loading was to start depleting carbohydrates 8-10 days prior to the race. This was running pretty hard for 4-5 days while reducing my carbohydrate intake drastically. The next 4-5 days were spent on easy runs, and piling in the carbs. My understanding was that the depletion phase made it possible to store more carbohydrates than if you just started eating more carbohydrate rich foods. I had a bad experience using this method, and stopped doing it.

I agree that carbo-loading is not necessary, and probably would not work on a bike tour. Most sports drinks, like Power Aid, have some carbs as well as electrolytes that fill in between meals.

I try to practice carb replacement, although I usually eat extra two days before the start of a trip.

I only remember it from long distance running days, specifically for marathons, back in the late-1970s and early 1980s. Mostly just load up on pasta for the two dinners before race day. Also fats (butter on bread was popular) as fats' slower digestive process were considered more of a 'time release' energy mechanism. I'm not sure if it was effective, it all seemed (and still seems) like pseudoscience to me. I'd always thought it better t just eat health, a few 100 extra calories the day before a long race, and keep well-hydrated by drinking plenty of water.

No carb-loading as such for me. I eat a lot more on tour, but typically lose about 10 lbs on a month or longer tour, from 150 to 140 lbs however much I eat. I only ever eat plants, so that probably plays a part.

I always have trail mix in my handlebar bag to keep energy levels up.

Carbs are always so easy to come by while on tour. It's the green leafy vegetables / salads that I sometimes struggle to find.

I follow pro bike racing to an extent, absolutely not my real life interest , but over the last bunch of years, the amount of carbs they ingest per hour has changed a lot.
Yes, these are pro racers going full gas who have to "train their gut" to be able to do this, and not really related to regular people doing touring, but here is an overview of the changes that I have heard and read about these last years:

The carbohydrate intake of professional cyclists has undergone a massive transformation in recent years, evolving from roughly 30–60 grams per hour (g/h) in the 1990s and early 2010s to 100–120+ g/h in modern, top-tier racing. This "carbohydrate revolution" is now considered a key driver behind the significantly higher, more sustainable power outputs seen in modern cycling, often enabling "full gas" racing from the start rather than just the final hour.

• 1990s–Early 2010s: Riders typically consumed lower amounts, with many aiming for roughly 30g to 60g of carbohydrates per hour. During this era, "training low" (fasted training) was more common, and on-bike nutrition often consisted of solid food like rice cakes or banana bread.
• Mid-2010s–2019: The paradigm began shifting towards higher intake, with 60–90g/h becoming a recognized, safer limit. Some riders began experimenting with higher amounts, sometimes facing skepticism.
• 2020–Present: Carbohydrate intake has exploded, with 100–120g/h becoming the new standard for hard stages in Grand Tours. Some riders and teams have reported intakes of 130g, 150g, and in extreme cases, upwards of 160g–200g of carbohydrates per hour for specific, demanding, multi-hour, high-intensity segments.

I carb load the night before and morning of a race.

https://www.cyclingweekly.com/fitnes...-is-beneficial

Only carb-load for a "big" single day ride, usually the day before. "Big" used to be 100 miles or more; now it's more like 60+. Touring? Try asking a group of bike tourists where you got the biggest pancakes ever sometime. But since you've got to get up the next day and ride again, spaghetti or pizza in the evening is not carb-loading, it's just eating everything you can to stay fueled.

MacDonald's big breakfast is a good way to start a longer-than usual casual ride -- pancakes with syrup for carbs, eggs and sausage for protein and fat, coffee in the restaurant and a cup to go. Roll out easily and let that digest for an hour or two. I wouldn't want to try racing with that on my stomach!

No. Nor do I carb load before a strenuous long-distance ride. Not necessary because I carb fuel during the ride. My longest ride had been a 400 with 15K' gain. I was fastest during the last 50 miles, just because then I could hammer a bit. I think it's fun that randonneuring clubs publish names and times.

That covers timed rides. Touring, I keep the effort down and it's a non-issue. Doesn't matter what I eat on tour as long as it's enough. So far, I haven't toured anywhere I couldn't buy a Snickers bar. Always had at least one in my bar bag.

:) Some years back, one of my younger-middle-aged gym rat co-workers gave me a lecture on how he ended each workout with a Protein Bar (you could hear the capitals). After some back and forth, I got his wrapper the next day and compared it to my Snickers'. The carbs, fats, and protein content of the two were surprisingly close -- and I still contend the Snickers tastes a heck of a whole lot better.

I hunt elk every year on foot (10-25 miles a day with 40 pounds of gear), have run 7 spartans (some competitively), I backpack in the mountains and have some 1/2 and full marathon race experience. My longest bike ride is 68 miles in 4.25 hours with 2100’ elevation gain.

That said,

For races, I drink a pint (or two) of beer and eat a big burger and fries at a brewery the night before each race and generally eat a banana, yogurt, and Protein shake about an hour before the race starts. I use Stinger waffles, cliff energy bloks, RX Bars and Gu gel for sustenance during the race. Rule of thumb for me is 100 calories every 1/2 hour after the first hour.

After a race, I usually pound down a pizza or another burger meal.

When elk hunting and backpacking I eat a lot of food high in sugar, salt and carbs- like freeze dried pasta meals, jerky, snickers and fritos.

So I guess carb loading works for me. Nutrition really is a science thats unique to the individual… especially those with stomach issues or sensitivities.

I used to do a big chocolate milk shake every day while on tour.
Then I wondered why I never lost weight - even on all-summer tours.

For multi-day or mutl-month trips, my focus is getting calories, and fat is better for that if you're packing food. But there are plenty of carbs in my pack too. During town stops I try to get better nutrition with salads and veggies.

There is a little truth in the sticker on the back fender of my wife's touring bike:)
https://live.staticflickr.com/65535/...9f105283_z.jpg

You thought I was kidding!
https://live.staticflickr.com/65535/...3138efa1_z.jpg

Been there, done that.

https://cimg3.ibsrv.net/gimg/bikefor...edfce06aad.jpg

Or the milk shake variety:

https://cimg7.ibsrv.net/gimg/bikefor...8bf0f2eaf2.jpg

Motel breakfast or A+W/ BK >> DQ lunch >> KFC supper, or hot turkey dinner if I can find it.
Which should I carb load for?? WTF nonsense.

Interesting point. Thanks for sharing.

Totally unrelated but your comment about beer reminded me of my Uni friend being the pub before an afternoon exam ...he stll blitz the exam :)

I see what you mean :twitchy:

No. But touring is different. You get hunger pangs, you get the munchies, you take a leisure stop to refuel. Simple as that. Fat and protein is what I look for in meals.

I naturally love carbs but I don't generally carbo-load. I did try to get everyone together once before a fun run and eat a bunch of vegan Fettuccine Alfredo like Michael Scott in the office but the race got canceled due to rain.

I think having a good nutrition strategy isn't bad but the fun of touring sometimes is not have a major plan and just eating when I am hungry. Unless I am really trying to maximize time and efficiency and have set goals I need to achieve like I was racing that might change a bit.