2026 Season Episode 14: Carb Loading & Race Strategy
Episode 14 of the 2026 Season is LIVE
Carb Loading & Race Strategy
Coach Lauren and Dr. Jordan break down a real race-week carb-loading plan for a half Ironman, including how to scale carbohydrates based on body size, event length, and digestive tolerance. They also cover taper-week habits, hydration, and how to increase carbs without overdoing fat, fiber, or protein.
Key topics
Checking in on race-week taper, how Dr. Jordan is feeling in the final days before his half Ironman, and why extra sleep matters during the cutback.
What is carb loading? Glycogen storage, water retention, hydration, and a reported 4–6% performance boost.
Coach Lauren explains why Dr. Jordan’s plan is a higher-end carb load, considering his size, the race duration, and the hours of work ahead.
Walking through Dr. Jordan’s food plan, including toast with jam and peanut butter, rice and chicken, pasta, Gatorade, Pop-Tarts, graham crackers, Coke, Oreos, salty carb mixes, and maple syrup in coffee.
How liquid carbs can help because they’re easier to digest and less filling than solid food.
Race-day logistics, including on-course fueling, using products available during the event, and practicing bottle grabs and aid-station strategy.
Making the plan individualized and choosing foods the athlete already tolerates well.
Listen now on Apple Podcasts and Spotify!
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