High-Carb Experiment: Bikepacking, Performance, and Lessons Learned

In a nutshell

Proper carbohydrate intake significantly improved performance and recovery during a two-day bikepacking event compared to previous under-fueled attempts
Experimenting with high carbohydrate consumption revealed both benefits and drawbacks - notably improved endurance but also digestive discomfort and post-event food cravings
My experience highlights the balance between fueling for performance and maintaining metabolic flexibility, underscoring the importance of personalized nutrition strategies.

I recently completed a two-day bikepacking (the cycling equivalent of backpacking) event in rural Scotland. The route included a 25-mile loop of gravel and mountain biking, an overnight camp, followed by a 29-mile return ride to the starting point.

I participated in the same event in May 2024 and made two major mistakes: I didn’t hydrate properly, and I consumed far too few carbohydrates. I attempted to correct those mistakes during another overnight trip in October 2024. Hydration was spot on that time - I used electrolytes I like - but I still fell short on the nutrition front. My carbohydrate intake remained too low, and I paid the price physically.

This year, prompted by questions I’d been asked about nutrition for strenuous exercise, I dug deeper into the literature. My typical daily carbohydrate intake hovers between 150g and 200g—shockingly low, I discovered, for the kind of effort involved in these rides. Based on my research, I set new carbohydrate targets, summarized in Table 1.

Table 1: Carbohydrate requirement guidelines before, during, and after strenuous exercise

Given the endurance (long distances through forests) and strength (steep climbs) involved, I made a conscious effort to boost my carbohydrate intake. I focused especially on maximizing muscle glycogen before each ride and avoiding depletion during the rides with regular, hourly snacks. My plan and actual intake are outlined in Table 2.

Table 2: Recommended vs actual carbohydrate consumption during strenuous exercise

I aimed to consume 820g of carbohydrates during the intensive training and the evening before the ride. I didn’t quite hit that mark, but I significantly increased my intake with more bread and high-sugar fruits. I don’t think falling short was a big problem—though I can’t explain why exactly.

For my pre-event breakfasts, I overshot the recommendation (150g–180g vs. the advised 82g), relying on bananas, bridies (Scottish meat pies), home-baked chocolate chip cookies, and a dry cereal meal. I felt well-fueled heading into both days.

During the ride, I staved off glycogen depletion with hourly snacks: one chocolate chip cookie for fast sugar, and a couple of Ucan starch bars for a slower release.

Between days one and two, I again aimed for 820g of carbohydrates but only managed 320g—thanks to the usual culprits: bananas, bridie, desiccated meal, and cookies. I simply couldn’t eat more.

The Burning Question

So, did it work? I believe it did. I was still tired by the end of day two, but far less so than last year. Comparing how I felt after long climbs - especially on day two - there was no doubt I had more stamina this year. Lesson learned.

But Wait…

That said, the high-carb approach wasn’t without its downsides. Because I’m not used to a “normal” high-carb diet, I felt pretty rubbish throughout the experiment. My gut was upset, and I experienced strong food cravings for a week or two afterward.

Last year, being undernourished, I lost a couple of pounds—likely due to drawing on fat reserves. This time, I tracked my weight more closely before and after the event. The data is presented in Table 3.

Table 3: Body weight before, during, and after high carbohydrate consumption

I believe that despite the intense physical activity, I over-consumed carbohydrates, and my body stored the excess as fat—as expected. Comparing pre-event (April 14–20) and post-event (May 19–25) periods supports this. The immediate post-event week (May 5–11) was likely muddled by water retention as my muscles recovered. During that same period, I also had pronounced food cravings, which I attribute to elevated insulin levels following the carbohydrate load.

Summary

This experiment convinced me that I need to consume more carbohydrates for longer, more intense bike rides. I’ll continue refining my approach as I gain more experience.

Interestingly, the re-emergence of intense food cravings during and after the high-carb period reminded me of my old life. I’m now back to my usual two meals a day, with no cravings. But my experiment also brought home how so many of my friends and relatives live on the carbohydrate rollercoaster—and how hard it is to get off.

High-Carb Experiment: Bikepacking, Performance, and Lessons Learned

In a nutshell

The Burning Question

But Wait…

Summary

I need more dietary carbohydrates for strenuous exercise