How to Carb Load for a Century Ride

A century ride on a bicycle is a tour that is at least 100 miles long, a distance that riders work up to in order to develop the stamina to complete the ride. "Carb loading" is a phrase that refers to eating food high in carbohydrates that the body stores as glycogen in your liver and muscles, one of the most readily available forms of energy that muscles tap to continue working over long periods. Normally the muscles store just enough glycogen for immediate use, but when exercising over 90 minutes, the glycogen becomes depleted. Carb loading increases the glycogen content in muscles, so riders can extend their normal ranges.

Instructions

    • 1

      Start changing your diet about a week before the event. Your diet should contain 50 to 55 percent carbohydrates from starches, fruit and vegetables. The remaining calories come from fat and protein sources. Healthy choices for starchy carbohydrates include whole-wheat products, brown rice, legumes, and white or sweet potatoes.

    • 2

      Increase the amount of carbohydrates you consume three to four days before the event to 70 percent. According to the Mayo Clinic, people who are smaller need to consume 4.5 grams of carbohydrates per pound of body weight, while larger people need just 3.5 grams per pound. The Clinic suggests that athletes reduce their fat calories to compensate for the increase in carbohydrates and reduce training levels to increase carb storage. Resting the day before the event assures the rider that the carbohydrate levels will be at their highest. Avoid food that creates intestinal gas, which can cause bloating and discomfort the day before the ride.

    • 3

      Eat a low-fat breakfast on the morning of the event. Fat takes longer to digest and it's important that the stomach can empty more quickly to avoid riding on a full stomach, which can be uncomfortable. Drink plenty of water throughout the event, including sports drinks that have electrolytes and carbohydrates to replace those you lose in perspiration. Consume between 30 and 60 grams of carbohydrates per hour during your ride for your best performance.