The Leadville 100 MTB is as much an eating contest as it is a race. But did you know the eating contest starts before the race itself?

Carbohydrate loading is one of the most effective ways to improve performance in long endurance events like Leadville. Carb loading increases your muscle glycogen stores, providing more available energy, delaying fatigue, and helping prevent the dreaded bonk.

Many athletes think carb loading simply means eating a huge pasta dinner the night before the race. In reality, it starts 2–3 days before race day. If you've never carb loaded before, keep it simple by increasing the carbohydrate portions of the meals and snacks you already eat by about 50% for a few days leading into the event.

If you're more experienced with carb loading, here is a general guide for moderate carb loading. Remember to adjust these recommendations based on your body weight, training load, and usual carbohydrate intake. Everyone is different!

Simple Carbohydrate Loading Guide

Focus on high carbs, low fat (be careful, a lot of tasty carbs are actually primarily fat such as chips, pastries, cookies etc.) low fiber, familiar foods

3-Day Moderate Carb Load Breakdown:

Day -3 (Wednesday)

• Carbohydrates: 5–7* g/kg (approximately 285–400g for a 57 kg athlete)
• Eat your normal meals while beginning to increase carbohydrate intake
• Moderate fiber and fat are okay

Day -2 (Thursday)

• Carbohydrates: 7–8* g/kg (approximately 400–455 g for a 57 kg athlete)
• Reduce fat and fiber
• Focus on easy-to-digest, familiar carbohydrate sources

Day -1 (Friday)

• Carbohydrates: 8–10* g/kg (approximately 455–570 g for a 57 kg athlete)
• Keep fiber and fat very low
• Eat small, frequent meals
• Sip electrolyte fluids between meals
• Eat dinner early (around 6:00–7:00 PM)

*If very experienced with carb loading, aim for 8-12g/kg 3 days leading up to race day

Race Morning (Saturday)

Eat breakfast 3–4 hours before the start, aiming for 1–3 g carbohydrate/kg body weight. (Yes, that means setting the alarm early!)

In the 15–30 minutes before the start, consume 15–30 g of carbohydrate along with some fluid

Fueling Tips for Leadville

1. Nothing New on (or Near New) Race Day

No new restaurants, risky buffets, special race-week snacks, or unfamiliar sports nutrition products. The more control you have over your nutrition leading into race day, the lower your risk of unwanted gastrointestinal issues. For example, the last thing you want is food poisoning from the restaurant you tried the night before the race. If possible, prepare your own meals and keep things simple.

The same applies to sports nutrition. Trying a new gel because your riding buddy swears by it is asking for trouble. Stick with the products you've tested in training and know your stomach tolerates well.

2. Make a Specific Race-Day Fueling Plan, and Follow It!

Take the guesswork and mental math out of race day. Create a simple, detailed fueling plan before the race and commit to following it.

It may not be exciting to rely on gels and drink mix for 8–12 hours, but if that makes your fueling consistent and nearly automatic, it's worth it, as long as your gut tolerates it (see Tip #1!).

There will be plenty of rides to enjoy fun snacks. Race day isn't one of them. Example:

• Hours 1–3: One 60 g carb bottle + one 30 g gel each hour
• Hour 4: One 40 g carb bar + one 40 g carb bottle
• Hours 5–7: One 60 g carb bottle + one caffeinated gel each hour

3. Fuel Early and Often

The nerves and excitement at the start can make it easy to forget to eat and drink during the first hour. Don't let that happen.

It's much easier to stay ahead of your fueling than to catch up once you've fallen behind. Set reminders on your bike computer or watch, or use course landmarks as fueling cues. Example: "By the top of St. Kevin's, I'll have finished my first bottle and eaten one gel."

4. Stock Your Crew or Drop Bag with “Emergency Foods”

Even with a great fueling plan, things don't always go perfectly.

If your primary plan consists of drink mix and gels, consider packing a few backup options in case your stomach needs something different. Good choices include:

• Savory rice cakes
• Energy waffles
• Bars
• PB&J sandwiches
• Other familiar whole-food options

It's also smart to include items like TUMS or ginger chews, which can sometimes help settle mild GI discomfort.

5. Plan Ahead and Control the Controllables

Do you always eat the same cereal before a big ride? Have a favorite coffee? Bring it with you to Leadville.

Don't assume your hotel or the local grocery store will have exactly what you need. Pack the foods and nutrition products you're accustomed to, along with any meal prep supplies that help you keep your routine consistent.

Not everything on race day is within your control, but your nutrition is one thing you can control. Take ownership of it.

6. Stay on Top of Hydration at Altitude

Altitude increases fluid losses through respiration and can increase carbohydrate utilization during exercise. That means paying extra attention to both hydration and carbohydrate intake in the days leading into the race.

If you're following a proper carb-loading plan, your carbohydrate intake is already covered. Just make sure you're also drinking enough fluids before arriving in Leadville and throughout your stay.

- Anna Hicks, Boundless Coach and Sports Nutritionist

August 8, 2026