41. Carb loading advice for 3 peaks Challenge. Ask a sports dietitian

Gemma Sampson · 41. Carb loading advice for 3 Peaks challenge. ASK A SPORTS DIETITIAN

Are you training for the 3 peaks Challenge in March? Have you thought about training your nutrition as well as the physical training you need to ride 235km with >4000m climbing in less than 13 hours?

One of the things that fascinates me is that I will often see cyclists spending thousands of dollars on equipment, coaching and gear, training for months for an event like 3 peaks without having spent much time investing in how they are going to fuel their peak performance. Whether you are training to race it or complete it as a challenge - what you eat before during and after in the lead up can make or break your day.

If you are riding 3 peaks this year, I’d love to invite you to join my team race nutrition workshop on the 7th February to help you fuel for success ahead of 3 Peaks .

Visit gemmasampson.com/events to buy your ticket or join the Fuelled team for access.

Today I am sharing an ask a sports dietitian question that I answered for a Fuelled Team member who is training for the Australian 3 Peaks Challenge in 10th March. Enjoy!

Listen on Apple Podcasts, Spotify or watch on Youtube.

FUELLED: ASK A SPORTS DIETITIAN

Hi Gemma,

Thanks again for all you offer us in health and fitness. It has been a fabulous 3 months for me since beginning the journey with you.

Must say the results have been amazing! Approx 8 weeks

Oct 16th 78.7 kgs

January 11th 71.5kgs

Focus on calories intake using Cronometre and upping protein huge help

Proper fuelling in rides... Massive.

My question is related to the Carb loading workshop video and podcast with the two boys: (Episode 18)

Very happily working on my CHO Load planning for upcoming 7-9 hr training rides before Peaks in March, and then Peaks itself.

Wondering if the one day is optimal or as I have done in the past (still under doing it) should it be over 2 days prior? I know 36-24 hrs is the goal so thought starting with the full two days piror?

Being 71/2kgs was thinking I would plan for 650g min on first day and then the 700-800g CHO for the day before. Thoughts?

Any benefit in trying for 700-800 on 2 days running into the session / event?

Have been very happy with increasing the fuel for rides and hitting 85-95g/hr consistently now for longer 4-6 hr efforts.

Love your content, love trying to fully implement all your great points!

Thanks again

Martin