Carbohydrate Loading - Melbourne Marathon
Yet another topic that can have more opinions than participants. I'll keep things relatively simple. This is my plan as it relates to me. It is the carbohydrate loading plan I have followed many times over the years. I have tried other modifications, and results seemed to be at least less than optimal. Mainly I follow the guidelines from the Australian Institute of Sport. There is a lot of evidence, research and practice behind these guidelines. They are well tested. However, there is a little bit of extra detail to go beyond these guidelines. AIS - Carbohydrate Loading Fact Sheet . Depletion Starts on Monday with a run of approximately 80-90min, which includes 30min at or above marathon pace. This should tap slightly into the stored muscle glycogen, and set up the body for some mild to moderate carbohydrate depletion. My diet from Monday to Wednesday will be relatively low in carbohydrate. The focus will be on protein dominant foods. The calories will also be relatively low for m...