The Story of Carbohydrate Loading That Makes a Difference in Races
The race begins three days before.
The story of carbohydrate loading that makes a difference in road races and TTs
On race day, some athletes feel light on their feet, while others feel inexplicably heavy. That difference isn't just about raw ability. It can change significantly based on your preparation leading up to the day before.
Some athletes try to power through long-distance races with sheer grit and determination, but in races exceeding 100 kilometers, willpower alone isn't enough. Even at race venues, I often see athletes fail at fueling and lose speed.
So, how should you prepare?
A prime example is carbohydrate loading.
Standing at the starting line with your body's energy stores topped off is an extremely important preparation for endurance sports like road racing, time trials, and hill climbs.
Why it is important for road racing
Road racing involves a continuous series of intensity changes, such as:
・Positioning at the start
・Cruising in the middle
・High-output efforts on climbs
・Reacting to attacks
・The final sprint
・Responding to changes in the peloton
In other words, it is not a sport where you just ride at a constant output, but one where you repeatedly perform high-intensity efforts. The most important energy source for this is glycogen stored in the muscles.
The effects in numbers
Adequate carbohydrate intake and carbohydrate loading are said to improve endurance performance by 2–3%, and in some conditions, around 5%.
In competition, this difference is significant:
・2-hour road race → Changes your performance in the second half
・40km TT (60 minutes) → About 1 minute faster (2%)
・40-minute hill climb → About 48 seconds faster (2%)
Furthermore, in road races, it is crucial to remain in a "competitive state" where you can:
・Have legs left for the final decisive moment
・Endure in situations where you might otherwise get dropped
・Respond to accelerations in the peloton
Beware of fried foods, especially oxidized oils
One thing to avoid the day before a race is fried food, especially items fried in old or repeatedly used oil.
Oxidized oil is thought to increase inflammatory responses and oxidative stress in the body, which can lead to:
・Stomach heaviness
・Delayed digestion
・Lethargy
・Reduced recovery
・Feeling heavy the next morning
Furthermore, fried foods are high in fat, which can easily disrupt the dietary balance of the day before a race, which should be focused on carbohydrates.
In other words, while it won't theoretically make you weaker immediately, it is a food choice with very little benefit to make on the day before a race.
In particular, be cautious with fried foods from convenience stores, deli items, or mass-produced fried foods from restaurant chains, as these can vary significantly.
Recommended meals from three days before to the day before the race
・Rice + chicken breast
・Pasta + tomato-based sauce
・Udon noodles + egg
・Rice balls + miso soup
・Bread + honey + yogurt
・White rice + grilled fish (low fat)
The basics are high-carbohydrate, low-fat, and easy to digest. Stick to white carbohydrates.
Key points for the day before
・Stay well hydrated
・Be mindful of salt and electrolytes
・Do not consume too much dietary fiber
・Do not overeat at night and go to bed early
・Avoid fried foods and binge eating
The day before is not a day to "eat everything in sight," but a day to prepare and fuel your body.
Race day morning (3–4 hours before)
・2–4 rice balls
・Bread + jam
・Udon noodles
・Banana
・Sports drink
Road races are often long, so it is fine to eat a little more than you would for a TT.
In conclusion
It takes time to get 2% stronger through training. However, please know that there is a 2% gain to be had through preparation.
And there are foods that hinder that preparation.
The day before a race, what you avoid (heavy fats, oxidized oils) is just as important as what you put in (carbohydrates, fluids).
The race begins three days before.
Fueling is also part of your tactics. The more serious you are about winning, the more you should pay attention to the details.