{"id":2242,"date":"2019-07-16T22:11:00","date_gmt":"2019-07-16T21:11:00","guid":{"rendered":"https:\/\/www.welovecycling.com\/se\/?p=2242"},"modified":"2022-07-01T15:11:57","modified_gmt":"2022-07-01T14:11:57","slug":"sa-ater-cyklisterna-under-en-dag-pa-tour-de-france","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/se\/2019\/07\/16\/sa-ater-cyklisterna-under-en-dag-pa-tour-de-france\/","title":{"rendered":"S\u00e5 \u00e4ter cyklisterna under en dag p\u00e5 Tour de France"},"content":{"rendered":"

En g\u00e5ng i<\/strong>\u00a0tiden var det mest pasta och br\u00f6d som cyklisterna \u00e5t mellan etapperna och kanske n\u00e5gon blodig biff. Maten har precis som resten av proffslivet anpassats mer till vetenskapliga r\u00f6n. Numera finns det en hel del gr\u00f6nsaker p\u00e5 menyn och massor av protein. H\u00f6ga n\u00e4ringsv\u00e4rden och anst\u00e4llda stj\u00e4rnkockar \u00e4r numera standard. I den h\u00e4r artikeln tar vi en titt p\u00e5 vad proffsen \u00e4ter en dag p\u00e5 touren. \u00a0<\/strong><\/p>\n

Varje dag p\u00e5 touren br\u00e4nner cyklisterna mellan 5- och 8000 kcal. Det beror sj\u00e4lvklart p\u00e5 hur h\u00e5rd etappen \u00e4r men oavsett \u00e4r det 2-3 g\u00e5nger mer \u00e4n vad en normal cyklist kan br\u00e4nna p\u00e5 en dag. Ett roligt r\u00e4kneexempel \u00e4r n\u00e4r man r\u00e4knar om f\u00f6rbrukningen till bananer f\u00f6r en cyklist p\u00e5 70 kilo, under en h\u00e5rd etapp skulle han beh\u00f6va \u00e4ta 55 bananer f\u00f6r att t\u00e4cka energif\u00f6rbrukningen. Sj\u00e4lvklart \u00e4ter cyklisterna inte bara bananer, l\u00e5t oss g\u00e5 igenom en dags \u00e4tande.<\/p>\n

09:00 stor frukost<\/strong><\/h2>\n

Cyklisterna beh\u00f6ver \u00e5terh\u00e4mta sig och fylla p\u00e5, frukosten \u00e4r b\u00e5de \u00e5terh\u00e4mtning och ny energi inf\u00f6r den kommande etappen. Frukosten beskrivs enklast som rej\u00e4l. \u00a0Massor av l\u00e5ngsamma kolhydrater, kvalitativa proteiner och h\u00e4lsosamma fetter, men absolut inget f\u00f6r tungt.<\/p>\n

En tallrik havregrynsgr\u00f6t med n\u00f6tter, en stor omelett, tre mackor med ost och skinka, 100 gram pasta, 1 sk\u00e5l med yoghurt, 500 ml fruktsmoothie, 1 glas juice och en kopp kaffe. \u00a0<\/em><\/p>\n

10:30 Mellanm\u00e5l innan start<\/strong><\/h2>\n

D\u00e5 etappen startar vid tolv beh\u00f6ver cyklisterna fylla p\u00e5 med mer energi p\u00e5 bussen n\u00e4r den rullar mot starten.<\/p>\n

Mellanm\u00e5let best\u00e5r vanligtvis av frukt, n\u00e5gra energikakor, massor av vatten och sj\u00e4lvklart \u00e4nnu en kaffe.\u00a0<\/em><\/p>\n

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

12:00 \u2013 17:00 mat p\u00e5 cykeln<\/strong><\/h2>\n

Trenden \u00e4r att i s\u00e5 stor utstr\u00e4ckning som m\u00f6jligt \u00e4ta p\u00e5 ett s\u00e4tt innan starten att man minskar den m\u00e4ngd som beh\u00f6ver \u00e4tas p\u00e5 cykeln. F\u00f6r mycket mat i\u00a0magen kan g\u00f6ra att en cyklist k\u00e4nner sig tung, l\u00e5ngsam och om man har otur dessutom inneb\u00e4ra problem med magen. Mat under t\u00e4vling m\u00e5ste ocks\u00e5 anpassas till typen av etapp, p\u00e5 en platt etapp beh\u00f6ver man inte \u00e4ta lika energit\u00e4t mat d\u00e5 mer tid kan spenderas skyddad i klungan. Det \u00e4r dom kuperade och bergiga etapperna som kr\u00e4ver mer energirik mat. Cyklisterna \u00e4ter oftast en blandning av riktig mat, gel och sportdryck. M\u00e5let \u00e4r att f\u00e5 i sig 60-90 gram kolhydrater per timme. S\u00e5 h\u00e4r kan cykelmaten se ut:<\/p>\n

Tv\u00e5 riskakor, en croissant med marmelad eller\u00a0Nutella, 6 energibars, 2 gels, 2 burkar Coca Cola, 6 flaskor sportdryck.<\/i><\/p>\n

17:00 \u00e5terh\u00e4mtningen b\u00f6rjar<\/strong><\/h2>\n

Direkt efter m\u00e5lg\u00e5ng p\u00e5b\u00f6rjas \u00e5terh\u00e4mtningen. Vanligtvis f\u00e5r dom en \u00e5terh\u00e4mtningsdryck av lagets Soigneur s\u00e5 fort dom klivit av cykeln. Sen forts\u00e4tter sm\u00e5\u00e4tandet p\u00e5 teambussen. Det \u00e4r viktigt att fylla p\u00e5 kroppen med kolhydrater och protein s\u00e5 att musklerna kan fylla p\u00e5 sina energilager och p\u00e5b\u00f6rja sin \u00e5teruppbyggnad. S\u00e5 h\u00e4r kan maten mellan m\u00e5lg\u00e5ng och middag se ut:<\/p>\n

En \u00e5terh\u00e4mtningsdryck, en kycklingbaguette, riskakor, 500ml frukt- och gr\u00f6nsakssmoothie, 2 koppar kaffe.<\/em><\/p>\n

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

20:00 en rej\u00e4l middag<\/strong><\/h2>\n

Till middag f\u00e5r cyklisterna massor av gr\u00f6nsaker och mat med mer protein. Till middag kan \u00e4ven mat som tar lite l\u00e4ngre tid i matsm\u00e4ltningssystemet serveras. S\u00e5 h\u00e4r kan middagen mellan tv\u00e5 etapper se ut, \u00e4r det vilodag dagen efter \u00e4r maten sj\u00e4lvklart anpassad till det ist\u00e4llet.<\/p>\n

En stor biff, 150g pasta, 1 tallrik yoghurt, 500ml gr\u00f6nsaksjuice, sallad, kaffe.<\/em><\/p>\n

23:00 kv\u00e4llsmat<\/strong><\/h2>\n

Cyklistens kropp forts\u00e4tter att br\u00e4nna kalorier p\u00e5 h\u00f6gvarv \u00e4ven efter m\u00e5lg\u00e5ngen. D\u00e4rf\u00f6r m\u00e5ste cyklisterna hela tiden fylla p\u00e5 med energi, \u00e4ven sent p\u00e5 kv\u00e4llen. Precis innan det \u00e4r dags att sova \u00e4ter man kolhydrater som magen har l\u00e4tt f\u00f6r att ta upp, dep\u00e5erna m\u00e5ste st\u00e4ndigt fyllas p\u00e5. Popul\u00e4ra kv\u00e4llsm\u00e5l kan se ut s\u00e5 h\u00e4r:<\/p>\n

En tallrik yoghurt med mycket flingor, en n\u00e4ve n\u00f6tter, n\u00e5gra frukter.<\/em><\/p>\n

Vad tror du, skulle du klara att \u00e4ta som ett cykelproffs? Och skulle du klara det och samtidigt cykla genom alperna?<\/p>\n","protected":false},"excerpt":{"rendered":"

En g\u00e5ng i\u00a0tiden var det mest pasta och br\u00f6d som cyklisterna \u00e5t mellan etapperna och kanske n\u00e5gon blodig biff. Maten […]<\/p>\n","protected":false},"author":80,"featured_media":2246,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,11],"tags":[20],"global-categories":[],"class_list":["post-2242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nyheter","category-tdf","tag-tour-de-france"],"yoast_head":"\nS\u00e5 \u00e4ter cyklisterna under en dag p\u00e5 Tour de France - \u0160koda - We Love Cycling - Sweden<\/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\/se\/2019\/07\/16\/sa-ater-cyklisterna-under-en-dag-pa-tour-de-france\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S\u00e5 \u00e4ter cyklisterna under en dag p\u00e5 Tour de France\" \/>\n<meta property=\"og:description\" content=\"En g\u00e5ng i\u00a0tiden var det mest pasta och br\u00f6d som cyklisterna \u00e5t mellan etapperna och kanske n\u00e5gon blodig biff. 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