Carb Loading Calculator — Race Preparation

For events over 90 minutes the ISSN and ACSM recommend 8-12 g of carbs per kg of body weight per day for the 1-3 days before an event to maximise muscle glycogen. A 75 kg rider loading for a long event at 10 g/kg would consume 750g of carbs daily (600-900g across the 8-12 g/kg band). Short, sub-90-minute events do not need full supercompensation, so a lower 6-8 g/kg rate is sufficient — this calculator uses 7 g/kg for short events (525g/day for a 75 kg rider).

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

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.

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