N=1 Series Part 7 Increasing Carbohydrate intake in races

 Introduction

This is part 7 of 10 of the N=1 series of becoming a stronger cyclist for less than a cup of coffee a day. In this series I am going to take you through my journey from my local Masters C to Masters A in the space of 18 months, at the age of 57.

If you are reading this series for the first time, you can go back and read the

Introduction

Part 1, where I start with a daily smoothie and Creatine.

Part 2, where I incorporated sprint training into a weekly Zone 2 ride

Part 3, where I introduced strength training

Part 4, where I started taking sodium bicarbonate before races and strong group rides

Part 5, where I adopted a periodised and masters training plan

Part 6, where I completed Lactate Threshold and VO2 Max Testing

Ever since under fueling for 3 Peaks (235km/4500m) back in 2019, I have been on the carbohydrate bandwagon and enjoyed many great long rides and races. During my Ironman in 2023, I consumed an estimated 107g/hr for 5.5hrs on the bike. Later that year during my Everest, I consumed approximately 115g/hr over 15hrs of cycling.  Increasing carbohydrate during long road races was inspired by a video from the Road Cycling Academy's Cam Nicholl's video  of him racing the Grafton to Inverell. Cam was carbed up, keeping his tank topped up the whole race. I had previously been of the opinion that I needed to empty the tank a little to create a demand driven energy utilisation.

The first race where I applied this tactic, was at Northern Cycling Club's 77km Benghazi Handicap on Anzac Day (25th April). This race was my A race for the first half of the season and attracted over a hundred riders vying for some very generous prize money. 

 🍌 Purpose

As endurance athletes continue to push the boundaries of performance nutrition, I wanted to put high-carb fueling protocols to the test myself. Specifically, I conducted an N=1 experiment of consuming over 130 grams of carbohydrate per hour during races. My goal? To examine whether this aggressive fueling strategy could deliver benefits in power output, fatigue resistance, and recovery—without causing digestive distress.

Modern research supports the use of dual-source carbs (glucose + fructose) at higher rates, potentially up to 120g/hr. But translating lab data to the road, especially in the masters category where metabolic and digestive responses may differ, required personal trials.

 👤 Individual Focus

I’m a masters cyclist who trains 6 days per week and competes in road races, criteriums, and hill-focused gran fondos. Prior to this, my race-day fueling hovered around 110g/hr. I’ve long wondered whether “going big” could help me sustain intensity deeper into races—especially during long climbs and repeated surges.

My experiment focused on tolerance, performance, and recovery, and was crafted to fit my body size (~77kg), training load, and nutritional preferences. I used a mix of home made gels and drink mix, structured for rapid absorption.

 🎯 Control and Measurement

To create consistency and isolate the impact of high-carb fueling:

- Fuel source: Primarily glucose + fructose blends (1.8:1 ratio), ~130–140g/hr total.

- Race types tested: Long road races and fondos.

- Timing: Carb intake started 3.5HRS pre-race and maintained hourly through race duration.

- Metrics tracked:

  - Power (normalized and peak)

  - Subjective fatigue, nausea, and mental clarity

  - Post-race recovery (soreness, energy, sleep quality)

  - Digestive symptoms, if any

 📊 Data Analysis

After several months and multiple races, here’s what I noticed:

- Sustained performance: Average power stayed higher in the final hour of long races—suggesting slower depletion and better endurance.

- Explosive efforts: Sprints and surges felt more repeatable and less draining when heavily fueled.

- Mental focus: Sharpness and decision-making improved noticeably, especially in technical crits or pack situations.

- GI tolerance: Initially experienced bloating and mild discomfort, but this resolved by practicing high carb intake

- Recovery: Post-race soreness was reduced, and I felt more energized during next-day recovery rides.

Subjectively, I felt “loaded but light”—more confident, less depleted, and better able to stay aggressive deep into events.

 ⚠️ Limitations

Important caveats and challenges came with this approach:

- Digestive training: Gut adaptation was real—jumping straight to 130g+ without gradual build-up can backfire.

- Race pacing and terrain: In some races, it was hard to fuel consistently (e.g., descents, technical sections).

- No scientific controls: My own expectations may have influenced perceptions, and there’s no clear performance threshold.

- Generalizability: What worked for me may not translate to others—especially those with GI sensitivity, different fitness levels, or smaller body size.

- Complex prep: Requires precise planning, weighing carb sources, and tracking intake across race conditions (I use an alarm on my bike computer every 15min telling me to eat and drink).

Cost

$0.15 for 90g of carbs as a homemade sportsdrink from sugar and maltodextrin (ratio 1.8 glucose: 1.0 fructose) for each crit race and more for longer races. Also used in training at intensity.

The Results

Benghazi race data

Net Power for the Benghazi was 295W, which was 1 Watt off my all time record set on a hillier version of the race in 2024. The first half of the race I averaged 286W and the second half 303W. The difference this time was that my group did not get caught by the bunches behind. We rode at an average of 40.2km/h for just under 2 hours and came up 200 metres short of catching the limit group who won the race. I still had energy left for a sprint at the end, finishing 14th overall, my best placing in this event.

By staying constantly topped up, I finished the race not feeling hungry. I walked into the massive afternoon tea spread and was not interested in food.  Infact it was at least a couple of hours before my appetite resurfaced and even then I didn't eat much. 

Journal Articles
Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers

Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners