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We’re two weeks into 2023’s Tour de France, which covers 21 stages and over 3,300 km in a span of 23 days. Riders typically spend up to six hours a day on their bikes, with just 2-3 rest days over the course of the entire event. They burn anywhere between 5,000-7,000 calories a day as they make their way through the challenging terrain of the course. Nutrition then is a highly calibrated and scientific exercise, customised not only for every rider’s needs and preferences, but also for their position within the team on a specific day, and for the demands of that day’s stage. Here’s a brief overview:
Nutrition During the Race
1. On-the-move eating: Riders consume food while cycling, especially during the less intense parts of the race. This includes energy bars, gels, and homemade rice cakes. They also have musettes, small bags filled with food, handed to them at feed zones. These contain a mix of sweet and savoury items, including sandwiches, pastries, and fruits.
2. Hydration: Hydration is crucial during the race. Riders consume water and electrolyte drinks to replace lost fluids and salts. They aim to start each stage well-hydrated and continue to intake liquids throughout.
3. Energy boost: Caffeine is a crucial part of a cyclist's diet. It helps lower the perception of effort and is usually consumed with breakfast or taken as a caffeine gel before the start of the race and during the race, around 30 to 45 minutes before it's needed.
4. Sweet Treats: Even in a race as demanding as the Tour de France, there's room for a bit of indulgence. Desserts, often served at dinner, provide additional carbohydrates. Rice pudding is a favourite, offering a comforting end to a hard day's ride. It's made with milk and sugar, providing a mix of fast and slow-releasing energy sources.
5. Recovery: Post-race recovery nutrition is vital. Riders consume protein shakes and carbohydrate-rich meals to replenish their glycogen stores and aid muscle repair. This is often followed by a larger meal at the team hotel, which is carefully planned by team nutritionists and chefs to provide the right balance of nutrients.
The Participants’ Diet
The diet of a Tour de France cyclist is a meticulously planned regimen designed to provide the necessary fuel for the gruelling demands of the race. The riders' daily caloric intake can range from 4,000 to 9,000 calories, depending on the stage of the race. This is achieved through a combination of meals, snacks, and on-the-go nutrition.
Breakfast (around 09:00): The day for a Tour de France cyclist begins with a hearty breakfast, typically consumed 3-4 hours before the race starts. This meal is crucial, providing the energy needed for the demanding day ahead. Riders often opt for bread, muesli, cereal, pancakes, rice pudding, smoothies, orange juice, and even noodles. It's a rich source of complex carbohydrates, providing sustained energy release. To this, they often add fruits and nuts, boosting the meal's nutritional profile with vitamins, minerals, and healthy fats. A strong cup of coffee is almost a given.
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Pre-race snack (around 10:30): This is usually consumed during transfers from hotels to stage starts. It typically includes carbohydrate-rich foods like rice cakes with honey, raisin bread, sports bars, or bananas.
During the race (from around 12:00): The type of food consumed during the race depends on the stage's duration, intensity, and temperature. Solid foods like small rolls with jam, rice cakes, and energy bars are consumed during easier stages. As the pace increases, quick-to-consume gels, especially caffeinated ones, provide the majority of calories.
Post-race recovery (around 17:00): As soon as the stage ends, recovery begins. Riders are given recovery drinks with 0.3 to 0.4 grams of protein per kilogram of body weight, up to a maximum of 40 grams. Depending on the length of the transfer, riders may also consume a snack or small meal prepared by the team chef.
Evening meal (20:00 or later): The evening meal is designed based on the demands of the next day, not the day that has just passed. It starts with a salad, soup, or juice for a nutrient boost, followed by meat or fish and carbohydrate-rich foods.
As noted earlier, this diet is tailored to each rider's individual needs and the specific demands of each stage. The team's nutritionist and chef work together to plan menus, taking into account rider preferences and dietary requirements. The goal is to provide food that the riders like, which helps ensure that they eat enough for the efforts they have coming up.
The diet of a Tour de France cyclist is a balancing act, providing enough energy to meet the demands of the race, while also ensuring optimal recovery. It's a fascinating blend of science and tradition, with a dash of personal preference thrown in. So, as you watch the Tour de France, spare a thought for the nutritional journey that accompanies the riders as they pedal their way through the picturesque landscapes of France.
