The Biggest Carb Loading Mistake Cyclists Make

Work with Steph: www.performdietetics.com.au
RCA Channel Subscription: bit.ly/2YxzwuB
About the RCA: roadcyclingacademy.com
In this video expert sports dietitian, Steph Cronin, will share some cycling nutrition tips about carb loading before a big cycling event. For the purpose of this video we talk about a 100 mile / 160 km fondo style cycling event.
#cycling #nutrition #tips

[@roadcyclingacademy6476]

Hi all, just an fyi - the next video will be 'what to eat during' a big cycling event! Stay tuned. Cheers, Cam

[@cyklandetidsoptimisten]

This should have been addressed: “Energy gels should be taken just before or during exercise. They work by immediately raising your blood sugar level. If you are not exercising, the body will release insulin and convert into long term stores (glycogen) actually leading to lower blood sugar levels. Thus if you take energy gels 1 or 2 hours before a race, you can be left feeling tired at the start of the race. However, once you are running, the body will be using all the glucose released. I advise not taking energy gels more than 10 minutes before start of race / warm up.” Or am I misinformed? Thanks for great content on this channel 👌🏻 Best regards from Sweden

[@tomalbert3299]

Could you also cover the genetic component regarding caffeine?

[@Jlt2024]

Follow up coming soon?

[@stevencurry4637]

Thank you so much for the Carb Loading tips. You helped enable me to complete my first Marathon (Bank of America - Chicago) yesterday. The 2g of carbs per kg of body weight worked perfectly. for me. My wife prepared the mixture of granola, chex mix, and dried pineapples. I was fueled for a long duration of the race enough to bypass several stations along the way. My energy level has never been so intense until yesterday. Thank you again and I have subscribed and liked this video. Looking forward to more content.

[@StephanieLuff]

This was SO helpful! Thanks to Steph for sharing her expertise 🙏🏻

[@ceftx2375]

I love these videos with Steph. Excellent and useful info. Taking notes! ; )

[@travisbooth78]

Thanks for this Cam. Just ran a Marathon where I cramped after 17km, this gives me a guideline to start with

[@Z-u-m-a]

Really useful - sensible and succinct. Thanks

[@Pimgaathard]

Good tips and very clearly explained! 👍🏻 will definately be looking for the next episode. All the best from the Netherlands 😃.

[@roadcyclingacademy6476]

Hey Pim! Thank you for such a lovely comment! Pedal on! -RCA Team

[@ZonalMarking]

This is really good. So much info, such good detail, so well explained, not patronising and not presumptuous about what people already know. Superb.

[@roadcyclingacademy6476]

We're glad you are enjoying the content! -RCA Team

[@nicholi1246]

I think it’s hilarious people promote “carb loading” to boost performance for an event but don’t do this in training, where an abundance of carbs will allow you to perform better and stronger in workouts and recover better from them. #carbthefup

[@michaelsingh843]

🤣 dont forget about the gel before a climb on a short ride

[@TheCyclingCardio]

Great content 👍🏼

[@roadcyclingacademy6476]

Cheers Aron

[@janeblogs324]

1:31 WHERE do I find one this big?? That's amazing

[@user-jr8hw6ib5x]

great video.

[@donwinston]

What is a "slice" of fructose? Did I hear that right? Fruit toast? Never heard of it. Must be an Australian thing.

[@global_nomad.]

was going to ask the same - fruit toast i heard..

[@RichThomas]

Glad you asked. Also had me stumped. Fructose? Fruit toast? Cam - please educate us! Cheers

[@thefox2205]

aka sultana bread, raisin toast bread, fruit loaf

[@davet003.5]

@@thefox2205 Aaaah. I was stumped. I don’t think I have seen raisin bread in a supermarket since moving to Canada.

[@roadcyclingacademy6476]

Fruit toast!

[@andyproph1528]

Hi Steph, Cam ... A very informative Blog ... Thank you - QQ, what brand of Fruit Toast / Bread do you recommend, pls ? ( I'm based in the UK ) ... Kind Regards, Andy

[@roadcyclingacademy6476]

Hey Andy, thanks for the comment. Unfortunately Steph can't respond to all of the comments. We hope you find what you are looking for! -RCA Team

[@KerenWang]

1:36 Is the best moment of this video.

[@JibbaJabber]

Yep, and the worst:)

[@geraldcharlesbellrichard2057]

Hi Cam...love your videos.....what is an example of a slice of fructose? I misunderstood this part...thx

[@roadcyclingacademy6476]

Hey there! We were meaning Fruit Toast! they sound very similar indeed. But having slices of fruit toast have more carbs than standard bread! -RCA Team

[@trainwellracewell]

Getting ready to run the Mount Washington Road race in New Hampshire and planning on 1:06-1:10 in terms of time. It will be intense the whole way as it averages 11-12% grade uphill. Would she also recommend 140g of carbs before a race like this? I’m about 70kg for body weight

[@JibbaJabber]

Cam, bit disappointed - no mention of how to incorporate Australia's finest: Victoria Bitter!!! Perhaps a pre and post six pack - with a cheeky race day VB bidon ?? Also, think we need an Aussie to RoW translation for the drongos and galahs;)

[@mirceaandreighinea]

5:34 - is it fructose or fruit toasts you talk about? slices of it? (my English is not that great) thank ya ;-)

[@roadcyclingacademy6476]

Fruit toast!

[@global_nomad.]

thanks for another informative video...just wondering if you have a 6am start do I get up 3hrs before to eat or less than 3 hours before is ok, before sleeping is equally problematic i suppose......

[@roadcyclingacademy6476]

Don't go without sleep. Liquids can help if you have less time

[@global_nomad.]

@@roadcyclingacademy6476 cheers...

[@peterparahuz7094]

What does Paul Hogan recommend to eat? 1:39 PS: fructose is not used directly by the body tissues like glucose. it has to be processed in the liver first. so its effects are spread out over time.

[@cappaculla]

FRUIT TOAST

[@ColonelBummleigh]

Keeping a chaotic dose of sugar for the return journey. Mind you,I live in an area of elevations and envy (and pity) those who live on flat land.

[@easedowntherd]

When considering your carbs per hour for the ride, how does the meal beforehand fit in? Does this basically cover off the first hour, so you only start your on-the-bike carb intake an hour in? Or do you start doing 60-90g per hour as soon as you start riding, regardless of your meal beforehand?

[@roadcyclingacademy6476]

Start one hour into the ride, yes!

[@mikem4481]

she looks like a lil angel

[@richardmiddleton7770]

Remember it doesn't matter how full your glycogen stores are, if you're tired and fatigued it will make little difference. In other words a proper taper is more important than carb loading.

[@roadcyclingacademy6476]

As Steph highlights fueling is very crucial. Both fueling and training goes hand in hand to achieve maximal results. -RCA Team

[@Ziekeman69]

She's talking about 140g carbohydrates as raceday breakfast for a 70kg person. Is that digestable?

[@JamesPassmore]

Slice of fructose? Is that a thing?

[@DEAR7340]

*Question* - "lolly" doesn't translate. What's a "lolli"? In the US, it translates to a nickname for a lollipop. 🍭

[@roadcyclingacademy6476]

Hey Robert, Lollies down under in Aus translate to the yummy sugary chewable candy! Gummy snakes as some people will know them as! -RCA Team

[@silviofontana5144]

Noake's, the father of carbohydrate loading now realises just how wrong carb loading is for endurance events

[@chevystuffs5971]

Fruit toast? Help us americans out here. Is that toast with a jam or jelly?

[@SimonJokes]

Yup, and so I’m doing a 200km ride pretty soon with no preparation whatsoever - I ride bike like 2 times a year. I’ll load myself like a fucking pro, believe me.

[@ashleyhouse9690]

Carbohydrate loading is just a myth. What is the body going to do with excess carbohydrate consumed if your glycogen stores are already full?

[@avlehtine]

I think that's exactly what this video is saying. Still, better have some carbs turn into fat than start a long race with less than full glycogen stores.

[@roadcyclingacademy6476]

Great pick up! this very true. -RCA Team

[@FullSugarBrah]

@@avlehtine Carbs don't turn into fat. That's a misnomer.

[@gavinbutler1109]

Great videos mate. Awesome content. Please don't show that its ok to eat CRAP (ie sugary cakes) food just because you ride a bike. I would like to see a X through this type of food.

[@johnhardwicke7285]

Well what has become of carb loading when eating a bunch of carbs before racing is adequate? I won quite a few races carbo loading. It is highly effective and somewhat dangerous. Here is how you do it. You begin 6 days out with your regular pre-race training week and with a carb free diet on Monday ,Tuesday and Wednesday. You will need a follow vehicle on Wednesday as you will bonk big time! Thurs we are spinning easy and eating carbs. Assuming Saturday is race day , Friday some ride; some don't. Saturday you will have a VERY GOOD DAY. This process creates what is referred to as 'SuperCompensation'. I used it a maximum of twice a year at the most important events. I have heard of blood in the urine on Wednesday at peak depletion, but it never happened to me or any of my team.

[@roadcyclingacademy6476]

Hey John, thanks for the comment! It is quite interesting what works for a lot of people! -RCA Team

[@AOL0321]

Lollies? Are they doughnuts and sweets?

[@roadcyclingacademy6476]

Sweets!

[@andyg9991]

Try to avoid the doughnuts during the event, too much fat. But after the event, the line starts behind me :-)

[@lukaszbbbb]

No.

[@dsonyay]

I was able to completely get off all carbs and have been able to get mu body running on fat stores. Took me a few weeks but now I’m riding with water only and maybe water:/ electrolytes.. but anyway the days of downing crappy sugary foods and gels is over thank god. Since Ive done that Ive been able to ride all day without a single carb .. only thing I might carry are meat sticks (like Chomps brand) in case I feel hungry on the longest rides. I’m carnivore type eating. Occasionally i may get in some lactose from whole milk or yogurts. But thats kind of rare. Just meat and animal type fat

[@durianriders]

Im sitting here ripped AF and about to hit age 45. Ive only ridden about 1600km so far this year. I eat unlimited sugars every day since 1996.

[@monetaryjack1705]

45? Look aboot 60 ya dobber....pancreas must be howlin for mercy, still got yer ain teeth- must be rotted oot the heid??

[@raythorn1671]

Wonder if Daddy DR will weigh in🍰💊💉

[@ccamire]

Love the channel and its advices but when it comes to nutrition, it does not meet my views. I use salt and water, no carbs for me and i am still alive doing >200 watts for 4 hrs at 67 yrs old. Thanks this is not healthy on the long term

[@johnn4842]

Or you could adopt a ketogenic diet and have a functioning pancreas when you reach 50. Refer Prof Tim Noakes.

[@DurianriderCyclingTips]

tim noakes is a diabetic now though from his high fat diet. His insulin receptors are PLUGGED full of fat from his high fat diet.

[@ktakashismith]

I know you found your great evangelical scion for "the one true diet" and will likely defend their powerpoint presentations with zealous fervor, but in practice ketogenic diets can put a tremendous strain on the pancreas, and in many cases directly induce pancreatitis. The pancreas does a lot more than simply secrete insulin.

[@noahserrault]

Keto doesnt work for cycling

[@FullSugarBrah]

keto is for losers

[@FullSugarBrah]

pancreas LOVES sugar

[@vlatkomarjanovic6594]

Become fat adapted and no need to go through the carb loading, plus much healthier.

[@FullSugarBrah]

Sure, make your blood more viscous, hence, less O2-carrying capacity, and enjoy your poor performance results.