How Do You Carb Load for a Triathlon Without Feeling Bloated and Heavy?

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A giant bowl of pasta the night before your race is not carbohydrate loading. Not even close.

In two decades of working with age group triathletes, Taryn has never met one who carb loads properly. This episode fixes that once and for all. It breaks down the science of carbohydrate loading, why it is genuinely free speed out on the course, and the handful of mistakes that leave you feeling bloated, heavy and fading in the back half of your race.

WHAT YOU WILL LEARN

What carbohydrate loading actually is, and why it is not the same as demolishing a pasta dinner Why carb loading delays fatigue rather than making you faster, and how it is worth 1 to 3% performance out on course The five common mistakes that leave you bloated and heavy (you are almost certainly doing at least one) Why the number on the scales going up is a sign you have done it right, not a reason to panic Whether women really do carb load worse than men, and what the research actually says TIMESTAMPS

00:00 The pasta party myth

01:44 Why no triathlete carb loads properly

03:38 What carbohydrate loading actually is (glycogen, the fuel tank and supercompensation)

06:07 Free speed: why it delays fatigue instead of making you faster

07:21 The evidence: 90 minutes and a 1 to 3% gain

08:44 The five mistakes that leave you bloated and heavy

14:20 Do women carb load worse than men?