Download
Get started
CARB LOADING CALCULATOR

Carb loading before a marathon: your target in grams.

Carb loading means topping up your glycogen stores in the days before a race. The guidelines come in grams per kilogram of body weight, and that is where it gets fiddly: how much is 10 g/kg for you, and how much have you eaten today? Dolichos does the math and keeps count.

Get started
Carb loading in Dolichos at 74 kg: 444–592 g three days out, 740–888 g two days out and the day before, 148–222 g on race morning, each with notes
THE PLAN

Three days and a race morning

The default plan in Dolichos follows common guidelines for races longer than about 90 minutes. You can adjust each day, add days or remove them.

  • 3 days out: 6–8 g/kg, eat normally, raise the carb share, training reduced
  • 2 days out: 10–12 g/kg, low fiber and low fat, liquid carbs count
  • 1 day out: 10–12 g/kg, main meal at lunch, lighter dinner
  • Race morning: 2–3 g/kg, three to four hours before the start, familiar food only
KEEP COUNT

Tap instead of a calculator

On every loading day, race week shows a card with your target. After each meal you tap +25, +50 or +100 g or enter your own amount. A ring shows your progress, and "180 g to go" tells you what is left.

  • Daily target as a range in grams
  • Undo with a tap
  • Yesterday's total in view when it was a loading day too
The day before in Dolichos with the carb loading card "1 day before, target 740–888 g" and the note "Low fibre and low fat, main meal at lunch, lighter dinner"
HOW IT CONNECTS

Fuller stores, a better energy curve

How full your stores are at the start feeds into the energy curve of your fueling plan. Without carb loading Dolichos assumes about 5–7 g/kg, with carb loading 7–9 g/kg. So you can see whether your stores last to the finish.

  • Starting stores adjustable per race
  • Linked directly to your fueling plan
CARB LOADING CALCULATOR

Frequently asked questions

How many carbs do I need for carb loading?

Typically 10–12 g per kilogram of body weight for the one to two days before the race. At 75 kg (165 lb) that is 750–900 g a day. Dolichos works out the numbers for your weight.

Worked example at 62 kg in the Berlin Marathon guide

When should I start carb loading?

Usually two to three days before the race, while training is reduced. The default plan in Dolichos starts three days out at 6–8 g/kg and then moves up to 10–12 g/kg.

Is carb loading worth it for a half marathon?

For races under about 90 minutes classic carb loading brings little. For a half marathon over two hours, a marathon or a triathlon it makes sense. You can adjust the plan per race in Dolichos.

What should I eat when carb loading?

Carb-rich food that is low in fiber and fat, like white bread, rice, pasta, juice or sports drinks. Liquid carbs help you hit the target without overeating.

What should I eat on race morning?

About 2–3 g of carbs per kilogram, three to four hours before the start, and only food you know. Dolichos shows the target in grams and sets your alarm so there is time for it.

ALL FEATURES

More features

Ready for your race week?

Create an account and plan your next race, right in your browser on iPhone, Android or desktop.

Get started