{"id":2103,"date":"2019-07-20T08:36:59","date_gmt":"2019-07-20T08:36:59","guid":{"rendered":"https:\/\/www.welovecycling.com\/dk\/?p=2103"},"modified":"2020-08-27T12:17:58","modified_gmt":"2020-08-27T12:17:58","slug":"hvad-spiser-tour-de-france-ryttere","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/","title":{"rendered":"Hvad spiser Tour de France-ryttere?"},"content":{"rendered":"

Den plejede at st\u00e5 p\u00e5 masser af br\u00f8d og pasta, men s\u00e5dan er det ikke l\u00e6ngere! Selvom hver Tour De France-rytter forbr\u00e6nder cirka 140.000 kalorier i l\u00f8bet af de 21 dages l\u00f8b, skal deres kost v\u00e6re varieret og fuld af god n\u00e6ring. Her ser vi p\u00e5, hvad der bliver spist i l\u00f8bet af en dag med en h\u00e5rd etape \u2013 og hvordan rytterne form\u00e5r at spise s\u00e5 store m\u00e6ngder mad.\u00a0<\/strong>
\n<\/p>\n

Hver dag under Tour De France forbr\u00e6nder rytterne 5.000-8.000 kalorier afh\u00e6ngigt af udfordringerne p\u00e5 etapen. Det er 2-3 gange mere end den gennemsnitlige cyklist ville forbr\u00e6nde p\u00e5 en dag. F.eks. kunne en Tour de France-rytter p\u00e5 70 kg spise \u200b\u200b55 bananer p\u00e5 en dag for at f\u00e5 nok kulhydrater. Men selvf\u00f8lgelig spiser de ikke kun bananer Lad os se p\u00e5, hvilke f\u00f8devarer de faktisk spiser og hvorfor.<\/p>\n

09.00 \u2013 stor morgenmad<\/strong><\/h2>\n

Rytterne skal bruge energi til at regenerere\u00a0 fra den foreg\u00e5ende dag og nyt br\u00e6ndstof til dagens etape, s\u00e5 deres morgenmad er normalt ret stor. De har brug for at indtage mange langsomme kulhydrater, kvalitetsprotein og nogle sunde fedtstoffer, men intet for tungt. Dette er et eksempel p\u00e5 \u00e9n rytters f\u00f8rste m\u00e5ltid p\u00e5 dagen:<\/p>\n

En sk\u00e5l havregryn med n\u00f8dder, en stor omelet, tre sandwicher med ost og skinke, 100 g pasta, en lille sk\u00e5l yoghurt, 500 ml frugtsmoothie, et glas \u00e6blejuice og en kop kaffe.<\/em><\/p>\n

10.30 \u2013 snack f\u00f8r etapen<\/strong><\/h2>\n

Eftersom etapen starter kl. 12.00 har rytterne mulighed for at tanke mere br\u00e6ndstof til musklerne, mens de k\u00f8rer frem til startlinjen.<\/p>\n

Denne snack involverer normalt et stykke frugt, et par energist\u00e6nger, en masse vand og endnu en kop kaffe.<\/em><\/p>\n

\"\"<\/a><\/p>\n

12.00-17.00 \u2013 optankning p\u00e5 cyklen<\/strong><\/h2>\n

Cykelrytterne fors\u00f8ger at spise s\u00e5 meget som muligt f\u00f8r en etape for at begr\u00e6nse indtaget af mad p\u00e5 cyklen. Dette giver mening, fordi mad i maven kan s\u00e6tte rytternes tempo ned og til tider endda for\u00e5rsage maveproblemer. Typen af energi, der er brug for, afh\u00e6nger ogs\u00e5 af etapen. Flade etaper, hvor ryttere k\u00f8rer meget i pelotonen, kr\u00e6ver ikke mange ekstra kulhydrater, da rytterne kan forbr\u00e6nde tilstr\u00e6kkeligt med fedt til energi ved medium intensitet. Det er de kr\u00e6vende, kuperede str\u00e6kninger, der kr\u00e6ver en hel del energi. Rytterne bruger normalt en blanding af f\u00f8devarer og geler til at indtage 60-90 g kulhydrater pr. time. F\u00f8deindtaget p\u00e5 en h\u00e5rd etape kan f.eks. v\u00e6re:<\/p>\n

To riskiks, en croissant med skinke og ost, seks energibarer, to isotoniske geler, to d\u00e5ser cola, seks cykelflasker med elektrolytdrik.<\/em><\/p>\n

17.00 \u2013 start p\u00e5 regenerering<\/strong><\/h2>\n

Regenereringen starter i det \u00f8jeblik rytterne stiger af cyklerne. Normalt f\u00e5r de en regenereringsdrik, s\u00e5 snart de er f\u00e6rdige, og de forts\u00e6tter med at spise i bussen. Det handler om at f\u00e5 en masse kulhydrater for at genopbygge glykogendepoterne og tilstr\u00e6kkeligt med protein, s\u00e5 musklerne begynder at genopbygge sig. Her er et eksempel p\u00e5, hvad en rytter kan indtage i de f\u00f8rste par timer efter<\/p>\n

En regenereringsdrik, en kyllingesandwich, en riskiks og 500 ml smoothie med frugt og gr\u00f8ntsager.<\/em><\/p>\n

\"\"<\/a><\/p>\n

20.00 \u2013 stor aftensmad<\/strong><\/h2>\n

Det er om aftenen, at rytterne f\u00e5r rigeligt med gr\u00f8ntsager og f\u00f8devarer med protein til at fylde basisdepoterne op. Det sker om aftenen, fordi de er langsomme at ford\u00f8je, og det er der ikke tid til i l\u00f8bet\u00a0 af dagen. S\u00e5dan kan aftensmaden se ud:<\/p>\n

En stor b\u00f8f, 150 g pasta, en lille sk\u00e5l yoghurt, 500 ml gr\u00f8ntsagsjuice eller en stor salat.<\/em><\/p>\n

23.00 \u2013 godnatsnack<\/strong><\/h2>\n

Ryttererne forts\u00e6tter med at forbr\u00e6nde kalorier i mange timer, efter at etapen er slut. Derfor er de n\u00f8dt til at forts\u00e6tte med at genopfylde depoterne selv ud p\u00e5 de sene timer. Det sker med f\u00f8devarer med kulhydrat, som er nem at ford\u00f8je, s\u00e5 glykogendepoterne hele tiden er fyldt op. Disse er popul\u00e6re valg:<\/p>\n

En lille sk\u00e5l yoghurt med cornflakes, en h\u00e5ndfuld n\u00f8dder og et stykke frugt.<\/em><\/p>\n

Tror du, at du kan spise alt det p\u00e5 en dag? Hvad s\u00e5 med at k\u00f8re 200 km gennem Alperne, mens du g\u00f8r det?<\/p>\n","protected":false},"excerpt":{"rendered":"

Den plejede at st\u00e5 p\u00e5 masser af br\u00f8d og pasta, men s\u00e5dan er det ikke l\u00e6ngere! Selvom hver Tour De […]<\/p>\n","protected":false},"author":37,"featured_media":2107,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,1],"tags":[23],"global-categories":[],"class_list":["post-2103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tour-de-france","category-uncategorized","tag-tour-de-france"],"yoast_head":"\nHvad spiser Tour de France-ryttere? - \u0160koda We Love Cycling - Danmark<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hvad spiser Tour de France-ryttere?\" \/>\n<meta property=\"og:description\" content=\"Den plejede at st\u00e5 p\u00e5 masser af br\u00f8d og pasta, men s\u00e5dan er det ikke l\u00e6ngere! Selvom hver Tour De […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Danmark\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-20T08:36:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-08-27T12:17:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2019\/07\/profimedia-0072221402-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"redaktionen\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/\",\"url\":\"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/\",\"name\":\"Hvad spiser Tour de France-ryttere? - \u0160koda We Love Cycling - Danmark\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/dk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2019\/07\/profimedia-0072221402-1.jpg\",\"datePublished\":\"2019-07-20T08:36:59+00:00\",\"dateModified\":\"2020-08-27T12:17:58+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/c0b7d4b921472120282693318afd7d77\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/#breadcrumb\"},\"inLanguage\":\"da-DK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"da-DK\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2019\/07\/profimedia-0072221402-1.jpg\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2019\/07\/profimedia-0072221402-1.jpg\",\"width\":1366,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/dk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Hvad spiser Tour de France-ryttere?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/dk\/\",\"name\":\"\u0160koda We Love Cycling - Danmark\",\"description\":\"\u0160koda We Love Cycling - Danmark - Nyt online cykel magasin\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/dk\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"da-DK\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/c0b7d4b921472120282693318afd7d77\",\"name\":\"redaktionen\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"da-DK\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/1522d28483fa8b715e927ca3aa027c384bdbfde75468fae37aa207597669a59f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/1522d28483fa8b715e927ca3aa027c384bdbfde75468fae37aa207597669a59f?s=96&d=mm&r=g\",\"caption\":\"redaktionen\"},\"url\":\"https:\/\/www.welovecycling.com\/dk\/author\/moderator\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hvad spiser Tour de France-ryttere? - \u0160koda We Love Cycling - Danmark","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/","og_locale":"da_DK","og_type":"article","og_title":"Hvad spiser Tour de France-ryttere?","og_description":"Den plejede at st\u00e5 p\u00e5 masser af br\u00f8d og pasta, men s\u00e5dan er det ikke l\u00e6ngere! Selvom hver Tour De […]","og_url":"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/","og_site_name":"\u0160koda We Love Cycling - Danmark","article_published_time":"2019-07-20T08:36:59+00:00","article_modified_time":"2020-08-27T12:17:58+00:00","og_image":[{"width":1366,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2019\/07\/profimedia-0072221402-1.jpg","type":"image\/jpeg"}],"author":"redaktionen","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"5"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/","url":"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/","name":"Hvad spiser Tour de France-ryttere? - \u0160koda We Love Cycling - Danmark","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/dk\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2019\/07\/profimedia-0072221402-1.jpg","datePublished":"2019-07-20T08:36:59+00:00","dateModified":"2020-08-27T12:17:58+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/c0b7d4b921472120282693318afd7d77"},"breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/#breadcrumb"},"inLanguage":"da-DK","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/"]}]},{"@type":"ImageObject","inLanguage":"da-DK","@id":"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2019\/07\/profimedia-0072221402-1.jpg","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2019\/07\/profimedia-0072221402-1.jpg","width":1366,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/dk\/uncategorized\/hvad-spiser-tour-de-france-ryttere\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/dk\/"},{"@type":"ListItem","position":2,"name":"Hvad spiser Tour de France-ryttere?"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/dk\/#website","url":"https:\/\/www.welovecycling.com\/dk\/","name":"\u0160koda We Love Cycling - Danmark","description":"\u0160koda We Love Cycling - Danmark - Nyt online cykel magasin","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/dk\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"da-DK"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/c0b7d4b921472120282693318afd7d77","name":"redaktionen","image":{"@type":"ImageObject","inLanguage":"da-DK","@id":"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/1522d28483fa8b715e927ca3aa027c384bdbfde75468fae37aa207597669a59f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/1522d28483fa8b715e927ca3aa027c384bdbfde75468fae37aa207597669a59f?s=96&d=mm&r=g","caption":"redaktionen"},"url":"https:\/\/www.welovecycling.com\/dk\/author\/moderator\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/posts\/2103","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/comments?post=2103"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/posts\/2103\/revisions"}],"predecessor-version":[{"id":2112,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/posts\/2103\/revisions\/2112"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/media\/2107"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/media?parent=2103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/categories?post=2103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/tags?post=2103"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/global-categories?post=2103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}