Gone are the days of one-size-fits-all glycogen loading. Today’s pros dynamically adjust carb intake based on the work required, and the results are changing how riders fuel for success.
The problem with traditional carb loading
For decades, endurance athletes relied on classic glycogen-loading protocols: deplete, then supercompensate with high-carb diets. But in cycling, this approach never quite fit. Why? Because cyclists don’t have the luxury of a defined “race week” and they often race day after day, with varying demands.
Research confirmed what riders already suspected: extreme glycogen supercompensation isn’t necessary for cyclists. Well-trained athletes can fully restore glycogen within 24 hours with proper nutrition (Bussau et al., 2002; Greiwe et al., 1999). For one-day races, like the Monuments, supramaximal glycogen stores don’t provide an advantage and, in fact, they may even accelerate glycogen breakdown.
The old-school approach also led to a common mistake: confusing carb loading with overeating. Riders would stuff themselves with pasta the night before, only to feel sluggish. The new mantra? “Fuel for the work required.”
A New Paradigm in Cycling Nutrition – Fuel for the Work Required
The birth of carb periodisation
The shift towards carb periodisation, tailoring carb intake to the specific demands of each day or stage, has become the gold standard in professional cycling. This approach is built on three key principles:
Match carbs to workload
Carb needs aren’t static. On easy days, riders might consume 5–10 g/kg of body mass. On hard race days, intake can skyrocket to 12–22 g/kg. Chris Froome’s data from the 2018 Giro d’Italia illustrates this perfectly. During easy stages, he consumed 57 g/h on the bike and 2,7 g/kg at breakfast. During mountain stages, he had 96 g/h on the bike and 6,3 g/kg post-race.
Prioritise timing
The when matters as much as the how. Carbs are most critical during exercise (to delay fatigue), immediately post-exercise (to kickstart recovery), and evenly distributed throughout the day (to maintain energy balance). This is especially crucial in stage races, where riders must recover overnight while preparing for the next day’s demands.
Integrate with overall nutrition
Carb periodisation doesn’t exist in a vacuum. It’s part of a broader nutritional strategy that includes:
Protein: Constant, to support muscle repair (though not during exercise, as it can slow carb absorption).
Fat: Flexible, filling the remaining energy needs.
Hydration: Tailored to sweat rates and environmental conditions.
The science behind the shift
The UCI project highlights that carb periodisation is rooted in metabolism. Carbohydrates are the limiting fuel for high-intensity efforts, and their availability dictates performance in decisive moments like attacks, climbs or sprints. But the body’s ability to store and use carbs is finite and dynamic.
- Glycogen restoration: After depletion, muscles can fully replenish glycogen in 24 hours with the right carb intake (Burke et al., 2017).
- Liver glycogen: Can be rapidly restored in 12 hours with aggressive carb feeding (Fuchs et al., 2016, 2025).
- Energy Balance: In stage races, maintaining energy balance is critical to avoid cumulative fatigue and muscle breakdown.
The result? A flexible, responsive approach to carbs that adapts to the unique demands of each race, stage, or training session.
The role of technology and team support
This shift hasn’t happened in a vacuum. Modern cycling teams now employ sports dietitians and nutritionists to create personalised plans. They use software platforms to track energy and carb needs, integrating with power data and training load. And they have performance chefs to deliver tailored meals on the road. The goal? To remove the guesswork and ensure riders hit their targets, whether that’s 60 g/h on a recovery ride or 120 g/h in a mountain stage.
Key takeaways for competitive amateur cyclists
The pros’ approach to carb periodisation offers clear lessons for amateurs:
Ditch the pasta parties: Focus on fuelling for the work required, not overeating the night before.
Match carbs to intensity: On easy days, 3-5 g/kg may suffice. For hard efforts, aim for 6-8 g/kg (or more, if tolerated).
Time it right: Prioritise carbs during and immediately after key sessions to maximise recovery.
Stay flexible: Adjust based on how you feel and the demands of your event.
The carb periodisation shift proves that nutrition in cycling is no longer static. It’s a dynamic, strategic tool. For amateurs, the message is simple: the amount of carbs you eat should change according to the duration and intensity of your riding on a given day. The rewards? Stronger performances, easier weight maintenance, and the confidence to push harder, longer.