APPETITE FOR VICTORY
With 21 stages covering 3,664 kms, the Tour de France is considered to be one e of the hardest and most challenging endurance events in the world. Nutrition, naturally ally plays a key role in the success of a rider, with some consuming close to 9,000 calories es a day. HT takes a look at the typical diet of a Tour de France cyclist: The recommended daily calorie intake for the riders ranges from 4,000kcal to 9,000kcal, while fluid intake can be as high as 10 litres. Typical daily carbohydrate needs vary from 500g to 700g, with two-thirds of this being consumed after the race. Besides that, weather conditions and terrain play a key role in determining a rider’s nutritional requirements
ROUTINE OF A TOUR DE FRANCE CYCLIST
1 ON WAKING: Riders often consume a juice drink. This helps to kickstart hydration for the day, and provides them with a host of nutrients and energy, without the bulk of eating large amounts. 2
BREAKFAST: This isn’t much different to what you probably eat before a ride; porridge, eggs, yogurt, bread, jam will all be found at the breakfast table. There will, however, also be rice and pasta options. Probiotic drinks are also used to aid immune
function.
3 ON THE WAY TO THE
START: Transfers from hotels to the start of the race are often long, plus stages in the Tour de France tend not to start until around midday. It is therefore important the riders remember to eat during this time. On the team buses riders will be able to get energy bars, flapjacks or bottles of
energy drink/ electrolyte drinks.
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DURING THE RACE: For the first two-thirds of most stages, unless involved in a breakaway, riders tend to eat solids and then, as the intensity increases, the riders turn to using the technical nutritional products such as gels. In terms of solid food, riders will start the stage with food and gels in their pockets and pick up additional supplies and bottles from the team car as they go. Riders also need to remember to stay hydrated and will consume energy/ electrolyte drinks. As a guide, riders are encouraged to consume 2-3 pieces of race food per hour and then an extra 500ml of water each hour.
5
POST-RACE: As soon as the riders get back on the team bus it is essential that the recovery process begins. Recovery shakes are provided along with food such as cooked rice, boiled potatoes and tuna. Getting a 20-25g intake of protein kickstarts protein resynthesis, and co-ingestion with carbohydrates has been found to opti
mize recovery.
6
EVENING MEAL: This will change every night so riders do not become bored thus minimising barriers to refuelling. Each meal will typically start with a salad, the main course will consist of meat plus a serving of carbohydrate (rice, pasta or potatoes) and some vegetables. Riders will often have a fruit yogurt
or fruit flan for dessert.
7
BEFORE
BED: Cereal and milk, yogurt and honey or protein shakes are often consumed before riders go to bed. Sleep has been found to be an extension of the ‘window of opportunity’ for recovery where muscle adaption and repair can take place. Therefore, having a 20-25g intake of protein before bed can be crucial to optimise recovery, especially after a long, hard day in the saddle with more to
follow.