* Depletion stage →7 days prior to event, →participation in endurance exercise helps deplete glycogen stores
* Tapering stage →next 3 days, lower than normal level of carbs in diet → training kept moderate, similar intensity, shorter duration
* Loading stage → 3-4 days prior to event, carb intake greatly increased,(70-80% of diet) → training greatly reduced
* Pre-competition meal → high carb, mix of medium and low GIs