Carbohydrates for cycling performance
In this article, you will learn:
- Why professional cyclists consume so many carbohydrates
- How carbohydrates are directly linked to your performance
- How many carbohydrates you should consume during exercise
Pros eat sugar by the bucketful
You've probably seen some alarming figures about carbohydrate consumption among professional cyclists. It's been said time and time again: the radical increase in carbohydrate intake in recent years largely explains the improvements in athletes' performance.
Much like cars driven at full throttle require more fuel to move quickly over a given period of time, athletes also need to consume what may seem like excessive amounts of carbohydrates to elevate their game.
The standard carbohydrate intake for professional athletes is now between 90 and 120 grams of carbohydrates per hour. Or even 140. Which is enormous. (For example, a Maurten 160 gel contains 40 grams of carbohydrates.)
But is it reasonable to consume so much if you are not a professional? And what lessons can we learn from their practices?
Let's take stock of the situation.
The role of carbohydrates in performance
In endurance sports such as cycling, glycogen stores, which fuel the muscles, are quickly depleted when demand is high and the duration of exercise is long. These stores must then be replenished as needed so that the muscles can continue to do their job.
So, the longer and more intense the effort, the faster we consume this essential fuel and the more we need to ensure we replace it by eating food, drinking beverages, or consuming gels.
The need to consume carbohydrates when practicing endurance sports is therefore not just a matter for professionals. It is the amount consumed that varies depending on the activity.
What has changed among the pros
The latest research on performance, as well as experience in the field, has shown that athletes can maintain increased intensity for long periods of time by following a high-carbohydrate diet before, during, and after events.
This discovery has profoundly changed cycling: races are faster and more intense from start to finish. Carbohydrate intake techniques have been refined, quantities are tested during training, and race protocols are strictly followed.
Context changes everything
Now, the difference between amateurs and professionals is a matter of intensity and duration.
Since most people rarely ride at full speed for 4, 5, or 6 hours, they don't necessarily need to consume as many carbohydrates as a rider in the Tour de France Femmes or a breakaway rider in Paris-Roubaix.
Train your digestive system
If you have never consumed large amounts of carbohydrates during a Ride event, we recommend that you try it gradually so as not to stress your digestive system.
Increasing your carbohydrate intake from 30 to 120 grams per hour without proper preparation could have unpleasant consequences on your digestion, ranging from cramps to untimely (poop emoji).
How many carbs should you eat?
The longer your rides , the more carbs you should eat per hour.
For 1 to 2 hours: approximately 30g of carbohydrates per hour
For 2 to 3 hours: approximately 60g of carbohydrates per hour
For 3 hours or more: 90 grams of carbohydrates per hour
These are, of course, basic guidelines. These figures may vary from person to person, depending on the intensity and frequency of your rides.
If you are preparing for a competitive event, a Ride long Ride , or feel like you are running out of fuel during training, consult a sports nutritionist for better support.