Carb loading?

[Thistledew]

Does anyone have advice or tips on carb loading? Is it feasible to do without professional guidance?

I know the theory - two days in severe calorie deficit to thoroughly deplete glycogen levels, followed by two days carb loading, but I'm not sure of the best way to achieve this.

I have signed up for my first Olympic distance triathlon, and as I reckon it will take me about 3 hrs to complete, I know that I will be running on empty by the end.

Is it a good idea to even try carb loading for an event if I haven't done it before? Should I just concentrate on my fueling strategy during the race?

I've done two Olympic distances and haven't needed to carb load. i've eaten a good carby meal the night before, and carby breakfast, then had an energy drink before the race, another energy drink on the bike, and a gel on the run.

It's something I mean to look into as I'm hoping to do some longer distances next year, but at short-notice I think I'd just fuel a bit during the race.

My longest run is a HM and I do a bit of carb loading and protein the day before the race. Nothing major just some red meat/chicken/pasta then a carby breakfast and use gels. Ive timed them to a tee!