{"id":179185,"date":"2020-09-08T12:15:45","date_gmt":"2020-09-08T12:15:45","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=179185"},"modified":"2020-09-08T12:15:45","modified_gmt":"2020-09-08T12:15:45","slug":"tour-de-france-race-nutrition-mountain-stages","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/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. A flat […]<\/p>\n","protected":false},"author":99,"featured_media":179188,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[3622,433,3269],"global-categories":[3366],"class_list":["post-179185","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-2020-tour-de-france","tag-tour-de-france","tag-tour-de-france-nutrition","global-categories-cycling"],"yoast_head":"\nTour de France Race Nutrition \u2013 In the Mountain Stages<\/title>\n<meta name=\"description\" content=\"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\" \/>\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\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tour de France Race Nutrition \u2013 Mountain Stages\" \/>\n<meta property=\"og:description\" content=\"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\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-08T12:15:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/08\/mountain-stage-profimedia-CVR-0555519438.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"tereza\" \/>\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\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/\",\"name\":\"Tour de France Race Nutrition \u2013 In the Mountain Stages\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/08\/mountain-stage-profimedia-CVR-0555519438.webp\",\"datePublished\":\"2020-09-08T12:15:45+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926\"},\"description\":\"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\",\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/08\/mountain-stage-profimedia-CVR-0555519438.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/08\/mountain-stage-profimedia-CVR-0555519438.webp\",\"width\":900,\"height\":600,\"caption\":\"Tour de France\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/wide\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Tour de France Race Nutrition \u2013 Mountain Stages\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/\",\"name\":\"\u0160koda We Love Cycling\",\"description\":\"\u0160koda We Love Cycling magazine\",\"alternateName\":\"\u0160koda WLC\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926\",\"name\":\"tereza\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g\",\"caption\":\"tereza\"},\"url\":\"https:\/\/www.welovecycling.com\/wide\/author\/tereza\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Tour de France Race Nutrition \u2013 In the Mountain Stages","description":"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","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\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/","og_locale":"en_US","og_type":"article","og_title":"Tour de France Race Nutrition \u2013 Mountain Stages","og_description":"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","og_url":"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/","og_site_name":"\u0160koda We Love Cycling","article_published_time":"2020-09-08T12:15:45+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/08\/mountain-stage-profimedia-CVR-0555519438.webp","type":"image\/webp"}],"author":"tereza","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\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/","url":"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/","name":"Tour de France Race Nutrition \u2013 In the Mountain Stages","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/wide\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/08\/mountain-stage-profimedia-CVR-0555519438.webp","datePublished":"2020-09-08T12:15:45+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926"},"description":"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","breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/08\/mountain-stage-profimedia-CVR-0555519438.webp","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/08\/mountain-stage-profimedia-CVR-0555519438.webp","width":900,"height":600,"caption":"Tour de France"},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/wide\/2020\/09\/08\/tour-de-france-race-nutrition-mountain-stages\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/wide\/"},{"@type":"ListItem","position":2,"name":"Tour de France Race Nutrition \u2013 Mountain Stages"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/wide\/#website","url":"https:\/\/www.welovecycling.com\/wide\/","name":"\u0160koda We Love Cycling","description":"\u0160koda We Love Cycling magazine","alternateName":"\u0160koda WLC","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926","name":"tereza","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g","caption":"tereza"},"url":"https:\/\/www.welovecycling.com\/wide\/author\/tereza\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/179185","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/users\/99"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/comments?post=179185"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/179185\/revisions"}],"predecessor-version":[{"id":179351,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/179185\/revisions\/179351"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media\/179188"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media?parent=179185"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/categories?post=179185"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/tags?post=179185"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/global-categories?post=179185"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}