# \#carb-loading **URL:** https://www.trainerroad.com/forum/tag/carb-loading/46.md [Latest](https://www.trainerroad.com/forum/latest.md) · [Categories](https://www.trainerroad.com/forum/categories.md) · [Tags](https://www.trainerroad.com/forum/tags.md) --- ## [What/how much did you eat today?](https://www.trainerroad.com/forum/t/what-how-much-did-you-eat-today/114413)
**Author:** [@Boysey95](https://www.trainerroad.com/forum/u/Boysey95)\ **Replies:** 6\ **Last updated:** [November 4, 2026, 7:20am UTC](https://www.trainerroad.com/forum/t/what-how-much-did-you-eat-today/114413 "2026-11-04T07:20:35Z")
As someone who lives alone and only has non exercising friends/family to compare with I find knowing whether what/how much I’m eating is sufficient to support healthy gains on the bike. It’s been a few months since the … --- ## [A good carb rich waffle recepie?](https://www.trainerroad.com/forum/t/a-good-carb-rich-waffle-recepie/115426)
**Author:** [@sepj](https://www.trainerroad.com/forum/u/sepj)\ **Replies:** 10\ **Last updated:** [October 30, 2026, 8:24pm UTC](https://www.trainerroad.com/forum/t/a-good-carb-rich-waffle-recepie/115426 "2026-10-30T20:24:46Z")
Okay, I am tired of eating kilos of white rice or filling the lack of carbs with sugary sweets and got myself a waffle maker, wonder if anytone knows and tried a good carb rich moderatly healthy waffle recepies, maybe ba… --- ## [Make your own exact-match Skratch mix for 12 cents a serving and save 88% (or other drinks of your chioce)](https://www.trainerroad.com/forum/t/make-your-own-exact-match-skratch-mix-for-12-cents-a-serving-and-save-88-or-other-drinks-of-your-chioce/113775)
**Author:** [@deadhead951](https://www.trainerroad.com/forum/u/deadhead951)\ **Replies:** 8\ **Last updated:** [May 29, 2026, 5:22pm UTC](https://www.trainerroad.com/forum/t/make-your-own-exact-match-skratch-mix-for-12-cents-a-serving-and-save-88-or-other-drinks-of-your-chioce/113775 "2026-05-29T17:22:37Z")
Many of us have heard people say "You don’t need to use \[expensive carb mix\], just mix up \[some mix of table sugar, salt, maltodextrin, lemon juice, etc\] and it’ll work just the same I tried this, estimating the quantit… --- ## [New Study on "Carbohydrate Ingestion on Exercise Metabolism and Physical Performance"](https://www.trainerroad.com/forum/t/new-study-on-carbohydrate-ingestion-on-exercise-metabolism-and-physical-performance/110247)
**Author:** [@observatoer](https://www.trainerroad.com/forum/u/observatoer)\ **Replies:** 25\ **Last updated:** [January 25, 2026, 6:45am UTC](https://www.trainerroad.com/forum/t/new-study-on-carbohydrate-ingestion-on-exercise-metabolism-and-physical-performance/110247 "2026-01-25T06:45:25Z")
Hi all, I just wanted to share this study, just released today 21. January 2026. As a 60+ athlete and and former diabetes patient (in remission since 2024), I cannot overstate the value of this findings. I’m fat adapted… --- ## [Keytone IQ use on race day or training](https://www.trainerroad.com/forum/t/keytone-iq-use-on-race-day-or-training/105274)
**Author:** [@LedTasso21](https://www.trainerroad.com/forum/u/LedTasso21)\ **Replies:** 5\ **Last updated:** [August 20, 2025, 6:05pm UTC](https://www.trainerroad.com/forum/t/keytone-iq-use-on-race-day-or-training/105274 "2025-08-20T18:05:49Z")
Do you happen to know if Keytone IQ works and is safe? I’ve seen a lot on Instagram about it with Visma and the Wedo podcast, but I have not seen reliable research or a trusted source talk about efficacy and safety. --- ## [Dietary Changes, Restricting Processed Carbs, Weight Management, and Sugar/Fueling in Cycling?](https://www.trainerroad.com/forum/t/dietary-changes-restricting-processed-carbs-weight-management-and-sugar-fueling-in-cycling/103313)
**Author:** [@finncox23](https://www.trainerroad.com/forum/u/finncox23)\ **Replies:** 24\ **Last updated:** [June 14, 2025, 10:39pm UTC](https://www.trainerroad.com/forum/t/dietary-changes-restricting-processed-carbs-weight-management-and-sugar-fueling-in-cycling/103313 "2025-06-14T22:39:24Z")
I appreciate everyone’s patience up front with the length of this post, and I appreciate any input. Also, I know I am inviting a lot of commentary, but this is more directed to people who are perhaps in a similar dietary… --- ## [Carbs At 90g Per Hour And Blood Sugar Crash](https://www.trainerroad.com/forum/t/carbs-at-90g-per-hour-and-blood-sugar-crash/50680)
**Author:** [@ibcoleman](https://www.trainerroad.com/forum/u/ibcoleman)\ **Replies:** 53\ **Last updated:** [February 21, 2021, 6:11pm UTC](https://www.trainerroad.com/forum/t/carbs-at-90g-per-hour-and-blood-sugar-crash/50680 "2021-02-21T18:11:28Z")
So I’ve been riding for many years as a weekend warrior type, and most of my rides have been fueled by a couple of bananas, a bagel or two, and whatever can be gathered at various stops along the way. A couple of years a… --- ## [DIY "Martin 061" bars](https://www.trainerroad.com/forum/t/diy-martin-061-bars/102613)
**Author:** [@jpmerz](https://www.trainerroad.com/forum/u/jpmerz)\ **Replies:** 9\ **Last updated:** [April 19, 2025, 12:48am UTC](https://www.trainerroad.com/forum/t/diy-martin-061-bars/102613 "2025-04-19T00:48:39Z")
I had ChatGPT make me a clone of a very popular and delicious exercise bar: Servings: 6 Yield: ~6 bars (≈55g each) Nutrition (per bar): 200 kcal | 40g carbs | 3g fat | 2g protein :salt: Ingredients … --- ## [Calories replacement](https://www.trainerroad.com/forum/t/calories-replacement/101928)
**Author:** [@Boysey95](https://www.trainerroad.com/forum/u/Boysey95)\ **Replies:** 9\ **Last updated:** [March 24, 2025, 4:51pm UTC](https://www.trainerroad.com/forum/t/calories-replacement/101928 "2025-03-24T16:51:46Z")
Just curious as to what you all do re calorie replacement following 2-4hr rides? I’ve tried to go with the “eat what you burn on ride plus BMR” mantra, but am still struggling to recover and feel good. For reference I’m… --- ## [New LCHF Research](https://www.trainerroad.com/forum/t/new-lchf-research/101568)
**Author:** [@TrippHolt](https://www.trainerroad.com/forum/u/TrippHolt)\ **Replies:** 23\ **Last updated:** [March 18, 2025, 9:48am UTC](https://www.trainerroad.com/forum/t/new-lchf-research/101568 "2025-03-18T09:48:28Z")
Hi All, I’ve been a long time fanboy of Trainer Road ( since 2012 ) and have generally accepted their advice carte blanche. I’ve followed the podcast through the years of recommending higher and higher on-bike carbs and… --- ## [Table Sugar instead of Malto/Fructose?](https://www.trainerroad.com/forum/t/table-sugar-instead-of-malto-fructose/101298)
**Author:** [@trevlenhart](https://www.trainerroad.com/forum/u/trevlenhart)\ **Replies:** 26\ **Last updated:** [March 7, 2025, 1:36pm UTC](https://www.trainerroad.com/forum/t/table-sugar-instead-of-malto-fructose/101298 "2025-03-07T13:36:06Z")
Hey all! I’ve been making my own maltodextrin/fructose drink mixes for some time now, and am basically up to a 1:1 ratio. I’m on the verge of finally just swapping out everything for simple table sugar, which we all kno… --- ## [Fueling with Maurten/Carbs and effect on Cholesterol](https://www.trainerroad.com/forum/t/fueling-with-maurten-carbs-and-effect-on-cholesterol/79805)
**Author:** [@Tony\_Le](https://www.trainerroad.com/forum/u/Tony_Le)\ **Replies:** 12\ **Last updated:** [February 11, 2025, 2:25pm UTC](https://www.trainerroad.com/forum/t/fueling-with-maurten-carbs-and-effect-on-cholesterol/79805 "2025-02-11T14:25:51Z")
I have been always on the high end of cholesterol. borderline high. Its been around total cholesterol of ~200 since 2016. My LDL is also elevated at around 140-150. I weigh 137 pounds In 2022, I made a conscious effor… --- ## [What’s your total daily carb consumption?](https://www.trainerroad.com/forum/t/what-s-your-total-daily-carb-consumption/97922)
**Author:** [@oldandfast](https://www.trainerroad.com/forum/u/oldandfast)\ **Replies:** 25\ **Last updated:** [December 5, 2024, 10:16pm UTC](https://www.trainerroad.com/forum/t/what-s-your-total-daily-carb-consumption/97922 "2024-12-05T22:16:12Z")
Hi All, We all have clear guidelines on fueling the workouts but how about total carbs? It could be useful to standardize by weight and/or % of total intake. I start; Average Daily (g) 272g ~ 4.2g/kg On Average 35% o… --- ## [Fuelling for a two hour race on a beach](https://www.trainerroad.com/forum/t/fuelling-for-a-two-hour-race-on-a-beach/91661)
**Author:** [@CamSam](https://www.trainerroad.com/forum/u/CamSam)\ **Replies:** 3\ **Last updated:** [April 10, 2024, 2:12pm UTC](https://www.trainerroad.com/forum/t/fuelling-for-a-two-hour-race-on-a-beach/91661 "2024-04-10T14:12:04Z")
I’m taking part in Battle on the Beach in Wales in a few weeks time and have been trying to work out a fuelling strategy for before and during the race. It will take me approx. 100-120 minutes, the course is pan flat so… --- ## [Pre mix drink mix storage powder vs liquid](https://www.trainerroad.com/forum/t/pre-mix-drink-mix-storage-powder-vs-liquid/92252)
**Author:** [@Barry\_Bean](https://www.trainerroad.com/forum/u/Barry_Bean)\ **Replies:** 4\ **Last updated:** [April 1, 2024, 1:37pm UTC](https://www.trainerroad.com/forum/t/pre-mix-drink-mix-storage-powder-vs-liquid/92252 "2024-04-01T13:37:23Z")
Like many of you, I make my own drink mix using a proprietary recipe (Maltodextrin, fructose, caffeine, beet powder, and a ground up presta valve cover from MVDP’s race bike). Mixing it every day is a hassle, so last yea… --- ## [Intolerance to high amounts of fructose?](https://www.trainerroad.com/forum/t/intolerance-to-high-amounts-of-fructose/91034)
**Author:** [@greenbike](https://www.trainerroad.com/forum/u/greenbike)\ **Replies:** 4\ **Last updated:** [February 17, 2024, 3:05pm UTC](https://www.trainerroad.com/forum/t/intolerance-to-high-amounts-of-fructose/91034 "2024-02-17T15:05:30Z")
Tldr: It seems that I cannot tolerate certain amounts of fructose (mild symptoms). Have any of you experienced this as well? When I started upping my carb intake during cycling last summer, I observed that I often felt … --- ## [Favourite homemade recipes](https://www.trainerroad.com/forum/t/favourite-homemade-recipes/89655)
**Author:** [@GrantOrmerod](https://www.trainerroad.com/forum/u/GrantOrmerod)\ **Replies:** 7\ **Last updated:** [January 5, 2024, 6:47pm UTC](https://www.trainerroad.com/forum/t/favourite-homemade-recipes/89655 "2024-01-05T18:47:26Z")
Hi All. Ive been trying all sorts of foods to push through training sessions as a triathlete. The cheap brands and the expensive brands. I enjoy making my own energy bars, breads, and even gels, to take on long rides … --- ## [Best carbohydrate regime for workouts first thing in the morning](https://www.trainerroad.com/forum/t/best-carbohydrate-regime-for-workouts-first-thing-in-the-morning/68834)
**Author:** [@stevoknott](https://www.trainerroad.com/forum/u/stevoknott)\ **Replies:** 25\ **Last updated:** [December 14, 2023, 6:23pm UTC](https://www.trainerroad.com/forum/t/best-carbohydrate-regime-for-workouts-first-thing-in-the-morning/68834 "2023-12-14T18:23:24Z")
I have stated a TR workout plan that I schedule first thing in the morning before breakfast. As soon as I wake I have a caffeine gel, a coffee and a pint of water. then within 45 minutes I start the workout. During the … --- ## [Table Sugar/Sucrose + Glucose to Achieve a 2:1](https://www.trainerroad.com/forum/t/table-sugar-sucrose-glucose-to-achieve-a-2-1/75140)
**Author:** [@matthewleboeuf](https://www.trainerroad.com/forum/u/matthewleboeuf)\ **Replies:** 102\ **Last updated:** [September 5, 2023, 1:56am UTC](https://www.trainerroad.com/forum/t/table-sugar-sucrose-glucose-to-achieve-a-2-1/75140 "2023-09-05T01:56:44Z")
You can get table sugar for $0.07/ounce from Costco. I currently buy pure glucose for $0.50/ounce on Amazon. I also buy pure fructose on amazon for $0.57/ounce on Amazon. My workout and race nutrition currently involv… --- ## [Best reusable gel flasks](https://www.trainerroad.com/forum/t/best-reusable-gel-flasks/49535)
**Author:** [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Replies:** 59\ **Last updated:** [July 29, 2023, 11:01pm UTC](https://www.trainerroad.com/forum/t/best-reusable-gel-flasks/49535 "2023-07-29T23:01:49Z")
Hey all! I’m going to start making my own gels to save money, decrease waste and have a great excuse to pretend I’m Bill Nye while I experiment and nail the recipe :stuck\_out\_tongue\_winking\_eye:. What reusable flasks/p… --- ## [The 'off leash' hangover ride phenomenon (is it actually about carbs?)](https://www.trainerroad.com/forum/t/the-off-leash-hangover-ride-phenomenon-is-it-actually-about-carbs/82789)
**Author:** [@alexfthenakis](https://www.trainerroad.com/forum/u/alexfthenakis)\ **Replies:** 10\ **Last updated:** [April 13, 2023, 5:09pm UTC](https://www.trainerroad.com/forum/t/the-off-leash-hangover-ride-phenomenon-is-it-actually-about-carbs/82789 "2023-04-13T17:09:05Z")
I’ve made some interesting N=1 observations about this kind of thing lately and thought others might find it useful: Sort of a follow on from this thread and the below quoted exchange from an unrelated thread. TL;DR is… --- ## [High Carb intake a risk for diabetes?](https://www.trainerroad.com/forum/t/high-carb-intake-a-risk-for-diabetes/61428)
**Author:** [@Bob\_Builder](https://www.trainerroad.com/forum/u/Bob_Builder)\ **Replies:** 78\ **Last updated:** [March 18, 2023, 11:29am UTC](https://www.trainerroad.com/forum/t/high-carb-intake-a-risk-for-diabetes/61428 "2023-03-18T11:29:19Z")
Whilst I appreciate the calorie benefit to training I am a little concerned that all that mega- carb intake ( pre, intra and post ride) may cause health problems in future me. Thinking inflammatory diseases such as rheum… --- ## [Observations from a CGM newbie](https://www.trainerroad.com/forum/t/observations-from-a-cgm-newbie/81219)
**Author:** [@Barry\_Bean](https://www.trainerroad.com/forum/u/Barry_Bean)\ **Replies:** 0\ **Last updated:** [February 19, 2023, 11:57pm UTC](https://www.trainerroad.com/forum/t/observations-from-a-cgm-newbie/81219 "2023-02-19T23:57:04Z")
I’ve just finished the first 30 days of a 4 month trial with a Continuous Glucose Monitor (CGM), and can offer the following observations. I’m using the Dexcom G6 as provided by Signos. The CGM’s accuracy leaves a lot … --- ## [Don't forget to brush your teeth](https://www.trainerroad.com/forum/t/dont-forget-to-brush-your-teeth/49199)
**Author:** [@timon](https://www.trainerroad.com/forum/u/timon)\ **Replies:** 21\ **Last updated:** [December 7, 2022, 4:21pm UTC](https://www.trainerroad.com/forum/t/dont-forget-to-brush-your-teeth/49199 "2022-12-07T16:21:37Z")
Kind of posting this as incentive for myself to start a routine, but might be helpful for others too. Maybe the podcast guys could include a reminder too with all their carb worshipping. We all talk about 2:1 ratios an… --- ## [Carb storage for unsupported ultra races](https://www.trainerroad.com/forum/t/carb-storage-for-unsupported-ultra-races/54734)
**Author:** [@radhartgeorge](https://www.trainerroad.com/forum/u/radhartgeorge)\ **Replies:** 44\ **Last updated:** [August 22, 2022, 5:21pm UTC](https://www.trainerroad.com/forum/t/carb-storage-for-unsupported-ultra-races/54734 "2022-08-22T17:21:09Z")
Hi folks, I am considering doing an unsupported 320km race that begins at 11pm and will take approx. 13 hours. It is an A-B race so no laps of any kind and leaving supplies out is not allowed. Practically, with the lac… --- ## [Selection of electrolyte solution](https://www.trainerroad.com/forum/t/selection-of-electrolyte-solution/71836)
**Author:** [@Hugh\_Laurie](https://www.trainerroad.com/forum/u/Hugh_Laurie)\ **Replies:** 6\ **Last updated:** [April 22, 2022, 1:58am UTC](https://www.trainerroad.com/forum/t/selection-of-electrolyte-solution/71836 "2022-04-22T01:58:34Z")
First of all, I live in China, I can’t refer to other posts described on the raw materials to buy electrolyte solution DIY, but I found such goods in the drugstore, I can easily buy, 1 packet of such punch, the price is … --- ## [Fueling on Cyclocross Race Day](https://www.trainerroad.com/forum/t/fueling-on-cyclocross-race-day/63928)
**Author:** [@dazzadoom](https://www.trainerroad.com/forum/u/dazzadoom)\ **Replies:** 13\ **Last updated:** [October 11, 2021, 5:24pm UTC](https://www.trainerroad.com/forum/t/fueling-on-cyclocross-race-day/63928 "2021-10-11T17:24:36Z")
Just wondered what everyone eats & drinks before their Cx races, and what timings you use. My schedule: -3 hours before race start i have my last ‘real food’ meal; a bowl of rice or a Bagel with PB&J. -Over the next t… --- ## [Going for 100g-how many of you have done it successfully?](https://www.trainerroad.com/forum/t/going-for-100g-how-many-of-you-have-done-it-successfully/56214)
**Author:** [@wasket](https://www.trainerroad.com/forum/u/wasket)\ **Replies:** 18\ **Last updated:** [March 25, 2021, 5:48pm UTC](https://www.trainerroad.com/forum/t/going-for-100g-how-many-of-you-have-done-it-successfully/56214 "2021-03-25T17:48:51Z")
Hey all, This year I have been really focusing on my nutrition, specifically on-bike. The results have been amazing, especially with my 3+ hour power compared to last year (I’m up between 30-50 watts depending on the ex… --- ## [Carbs per hour recommendations - Help me wrap my head around it](https://www.trainerroad.com/forum/t/carbs-per-hour-recommendations-help-me-wrap-my-head-around-it/53636)
**Author:** [@evanreyes](https://www.trainerroad.com/forum/u/evanreyes)\ **Replies:** 36\ **Last updated:** [March 18, 2021, 11:58pm UTC](https://www.trainerroad.com/forum/t/carbs-per-hour-recommendations-help-me-wrap-my-head-around-it/53636 "2021-03-18T23:58:18Z")
I’m still relatively new to structured indoor training and am trying to wrap my head around the recommendations I see for fueling and hydration during workouts. I’m 35 and eat a well balanced diet, lots of whole foods an… --- ## [Praise the fueling!](https://www.trainerroad.com/forum/t/praise-the-fueling/51913)
**Author:** [@wasket](https://www.trainerroad.com/forum/u/wasket)\ **Replies:** 6\ **Last updated:** [February 13, 2021, 8:25pm UTC](https://www.trainerroad.com/forum/t/praise-the-fueling/51913 "2021-02-13T20:25:45Z")
I just wanted to make a quick post to thank the TR crew for their info about nutrition. I started using TR off and on early in 2019 and wound up taking 2nd in the state TT. Since then I’ve doubled down on doing the plan… [Next page](https://www.trainerroad.com/forum/tag/carb-loading/46.md?match_all_tags=true&page=1&tags%5B%5D=carb-loading)