How much carbohydrate do I need for carb loading?

Current guidelines recommend 8-12 g of carbs per kg of body weight per day for 2-3 days before an event. A 75 kg rider would consume 600-900g of carbs daily.

When should I start carb loading?

Begin carb loading 2-3 days before your event. Reduce training volume during this period to allow glycogen stores to maximise.

What foods are good for carb loading?

White rice, pasta, bread, potatoes, pancakes, energy bars and sports drinks. Choose low-fibre, easily digestible carb sources to avoid GI issues on race day.

Is carb loading necessary for short events?

For events under 90 minutes, normal high-carb eating is sufficient. Carb loading mainly benefits events lasting 2+ hours that deplete glycogen stores.

BikeCalcs

Carb Loading Calculator — Race Preparation

Plan carbohydrate loading for race preparation.

Body Weight

Event Type

How We Calculate This

Carb Loading Guidelines

Short event (<3 hrs): 7 g/kg/day for 2-3 days
Long event (3-6 hrs): 10 g/kg/day for 2-3 days
Ultra event (6+ hrs): 12 g/kg/day for 2-3 days

Based on current sports nutrition consensus from the International Society of Sports Nutrition.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.