Glycogen-Loading Schedule (Carbo loading) for Alcatraz

Based on my research, I created my carbo-loading plan for the race. This plan utilizes the latest research which debunks the popular myth that a big bowl of pasta the night before a race is going to help you. You need to build up the glycogen reserves in the body for several days prior to the race. You also need an exercise taper, which I am looking forward too!!!

So based on my kilogram weight of 56.7, here's the breakdown:

Day	Date	Carb intake	Exercise Intensity (% of VO2 max)	Exercise Duration	%Maximum Heart Rate
Monday	8-Jun	227	75	90	85
Tuesday	9-Jun	227	75	40	85
Wednesday	10-Jun	567	75	40	85
Thursday	11-Jun	567	70	20	82
Friday	12-Jun	567	70	20	82
Saturday	13-Jun	567	Rest	Rest	Rest
Sunday	14-Jun	RACE DAY

Here are some other common mistakes that athletes make who attempt to carbo load and fail to achieve their goal. Written by the Department of Sports Nutrition, AIS www.ais.org.au/nutrition

Common mistakes include:

• Carbohydrate loading requires an exercise taper. Athletes can find it difficult to back off training for 1-4 days before competition. Failing to rest will compromise carbohydrate loading.
• Many athletes fail to eat enough carbohydrate. It seems athletes don't have a good understanding of the amount of food required to carbohydrate load. Working with a sports dietitian or using a carbohydrate counter can be useful.
• In order to consume the necessary amount of carbohydrate, it is necessary to cut back on fibre and make use of compact sources of carbohydrate such as sugar, cordial, soft drink, sports drink, jam, honey, jelly and tinned fruit. Athletes who include too many high fibre foods in their carbohydrate loading menu may suffer stomach upset or find the food too bulky to consume.
• Carbohydrate loading will most likely cause body mass to increase by approximately 2kg. This extra weight is due to extra muscle glycogen and water. For some athletes, a fear of weight gain may prevent them from carbohydrate loading adequately.
• Athletes commonly use carbohydrate loading as an excuse to eat everything and anything in sight. Consuming too many high fat foods will make it difficult to consume sufficient carbohydrate. It may also result in gain of body fat. It is important to stick to high-carbohydrate, low-fat foods while carbohydrate loading.