Countdown To Dopey Day 6: Carb Loading Myths, Science, and Smart Fueling for Dopey Runners
Carb loading is one of the most misunderstood — and most stressful — parts of race week. In Day 6 of the Countdown to Dopey, Coach Jill Bartholomew breaks down what carb loading actually is, what it isn’t, and how to approach it calmly and intelligently without panic, force-feeding, or scale obsession. Drawing directly from research published in the Journal of Sports Sciences, this episode explains how carb loading works by increasing muscle glycogen stores, why glycogen is the primary fuel source at marathon and sub-marathon intensities, and how proper fueling allows athletes to access the fitness they’ve already built for longer. Jill also covers evidence-based carbohydrate intake ranges, why temporary scale weight changes are normal, and how much above normal intake is typically optimal for recreational endurance athletes. This episode walks through practical, real-world guidance for Dopey Challenge athletes, including: When carb loading actually matters during race week Why aggressive or early carb loading can backfire How to choose familiar, boring foods that support digestion Common mistakes like panic eating, drastic diet changes, and overhydration Why doubling or tripling water intake can be dangerous How to fuel confidently without comparing yourself to other athletes If you’re racing the runDisney Dopey Challenge and feeling overwhelmed by conflicting nutrition advice, this episode will help you separate science from rumor, fuel with confidence, and support your body without unnecessary stress. Carb loading isn’t a test you pass or fail — it’s a calm, supportive process that sets you up to execute on race day.
takeaways
- Carb loading is about supporting energy systems, not overeating.
- Muscle glycogen is crucial for sustained performance in endurance events.
- Avoid unfamiliar foods during carb loading to prevent digestive issues.
- Hydration should be balanced; overhydration can be harmful.
- Carb loading should be gradual and familiar to the athlete's diet.
- Don't compare your carb loading strategy to others; find what works for you.
- It's important to maintain a balanced diet with proteins and fats.
- The timing of carb loading is critical, especially in the days leading up to the race.
- Ignoring the scale can help reduce anxiety during carb loading.
- Carb loading is a process that supports the fitness you've already built.
If you are training for a Triathlon or Run event of any distance from your first 10k to your first full IRONMAN and beyond, connect with Jill to talk about how to take your performance to the next level! Jill is the Head Coach and owner of Be Fierce Multisport is a full time, professional coach and works with athletes of all skill levels.
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