{"id":1920,"date":"2020-09-08T15:21:45","date_gmt":"2020-09-08T15:21:45","guid":{"rendered":"https:\/\/www.welovecycling.com\/ie\/?p=1920"},"modified":"2020-09-08T15:21:45","modified_gmt":"2020-09-08T15:21:45","slug":"tour-de-france-race-nutrition-mountain-stages","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ie\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/","title":{"rendered":"Tour de France Race Nutrition \u2013 Mountain Stages"},"content":{"rendered":"

The amount of food that Tour riders have to eat can change a lot from day to day. A flat stage requires a lot less carbs and energy than you might think as we discussed in the previous article. A hard mountain stage is the opposite. Riders often struggle to be able to digest enough food to cover their energy needs.<\/strong><\/p>\n

<\/p>\n

Mountain stages are often crucial for the general classification race. The Tour nutrition goal of every rider is to start the mountain stage with a full tank of energy, ingest as many carbs as possible on the bike and continue eating a lot to recover well. This is what a hard mountain-stage<\/a> fuelling plan might look like.<\/p>\n

The day before<\/strong><\/h2>\n

It\u2019s essential to start preparing the day before to replenish the glycogen reserves overnight. That\u2019s why dinner usually consists of a big serving of carbs in the form of white rice. Some protein source like chicken is typically included too. Riders are often also given a high-carb dessert like pancakes or a fruit pie to really get as much energy in as possible. The aim is to get about 2-3 g of carbs per 1 kg of bodyweight.<\/p>\n

\"Nutrition\"<\/a>
Riders are often given high-carb desserts like pancakes.<\/figcaption><\/figure>\n

Breakfast<\/strong><\/h2>\n

Breakfast contains the usual omelette, rice, and juice but much larger portions than before a flat stage. And riders will often go for pancakes with jam to hit the desired 2-3 g of carbs per 1 kg of bodyweight.<\/p>\n

On the bike<\/strong><\/h2>\n

The amount of energy bars, rice cakes, and gels riders have to eat is crazy high for mountain stages. A 6-hour stage can easily require 20 pieces of such carb snacks. But the secret weapons in mountain stages are energy drinks. Pro teams use special multi-source drinks that allow riders to absorb up to 90 g of carbs per hour.<\/p>\n

\"Tour<\/a>
A 6-hour stage can easily require 20 pieces of carb snacks. \u00a9 Profimedia<\/figcaption><\/figure>\n

Recovery<\/strong><\/h2>\n

All of this heavy eating continues even when the riders finish and get off the bike. They start with a large recovery drink, later they continue with rice with syrup to get a huge amount of carbs in, and they often keep snacking on energy bars<\/a>, fruits, and even candy. This recovery stage calls for up to 5 g of carbs per 1 kg of bodyweight.<\/p>\n

Dinner<\/strong><\/h2>\n

The size of their dinner varies depending on what stage comes next. Unless it\u2019s a rest day or an easy flat stage, the riders will still aim to eat 2-3 g of carbs per 1 kg of bodyweight and a good amount of protein to fulfil their Tour nutrition plan. They might have rice with salmon and fruit juice. Tour de France pros end the mountain-stage day with 15 g of carbs per 1 kg bodyweight or even higher. Don\u2019t try this at home!<\/p>\n","protected":false},"excerpt":{"rendered":"

The amount of food that Tour riders have to eat can change a lot from day to day. 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