It’s the most difficult cycle race in the world.
For 21 days and 2,200 torturous miles cyclists’ bodies take a battering on the Tour de France.
If you’ve ever wondered how athletes like Team Sky’s Chris Froome can grind out hundreds of miles day after day and still come back for more, JOE has the answer.
We spoke to an expert in performance nutrition for cycling Nigel Mitchell, who works with both Team Sky and British Cycling, to find out how he keeps world class cyclists in peak condition.
He chatted with JOE direct from the Alps about the nutrition demands of the riders as they tackle the mountain stages of Le Tour.
JOE: How many calories does a Tour de France rider need to consume per day compared to the average person? Are you counting every calorie they take in and expend?
This really depends on the day. A really long day can mean that the riders use as much as 9,000 kcal, but an average person will use about 2,500 kcals.
It would be almost impossible to count every calorie, but we keep a rough check by monitoring body weight.
What are the demands on a rider in the Tour de France and how are they met by nutrition?
The demands are high – not just on energy, but fluid as well. Riders can take up to 10 litres of fluid in a day to keep hydrated.
Nutrition also plays a massive role in dealing with the stress caused by the physical exertion and environmental pressures.
Products such as Healthspan Elite fish oils play an important role in helping the riders to deal with the stress.
Could you talk us through a rider’s daily meal plan?
On waking: A juice drink (to start with hydration).
Breakfast: A choice of porridge, rice, pasta, scrambled eggs. omelette, probiotic drink, yoghurt, bread, soft cheese, jams, honey and olive oil.
On the way to the start: Energy bar (approximately 232 calories, 2g protein, 50g carbs and 3g fat per bar) and protein bars, flapjacks and Gatorade to drink.
Race food/drink: Energy bar and flapjack bars (approximately 278 calories, 19g protein, 35g carbs, 7g fat per bar);
Carb gels (approximately 101 calories, 25g carbs per sachet), with and without caffeine (100mg per sachet); small paninis (filled with soft cheese, ham or jam); homemade rice cakes.
Drinks are either water or carbohydrate electrolyte drinks.
Post race: Recovery drink (approximately 270 calories, 42g protein, 19g carbs, 3g fat per sachet) on the bus we provide fresh cooked rice, boiled potatoes, tinned tuna, olive oil, honey and agave nectar.
Evening meal: A starter which would include some salad followed by chicken, fish or red meat, rice, pasta, potatoes, choice of vegetables, fruit yoghurts and some dessert like a flan (cake or fruit based).
Before bed: Either cereals with milk, yoghurt and honey or a protein Peptide shake (approximately 230 calories, 45g protein, 6g carbs and 3g fat per serving).
What are the key meals in a day?
All of the meals are key. If the riders are not riding they are eating or sleeping and even when they are riding they eat and drink.
If I was to pick one critical meal it would be the recovery meal after the race, this is a critical time to restore muscle glycogen and start the muscle recovery.
How often do riders need to refuel during a race and how is this managed?
Riders will aim to eat between 60-90g of carbohydrate per hour on the bike. This will come from a combination of foods such as paninis (small sandwiches), rice cakes, energy bars, gels and sports drinks.
Riders carry a stock of these in their pockets. If they do not eat on a regular basis their blood sugar levels fall which is called ‘bonking’.
How do the nutritional requirements of the riders vary during the different stages of the race and do you have a nutritional strategy during each stage or is this constantly being evaluated?
There is variation depending on the stage. In the mountains particular attention is placed on keeping the foods really simple and easy to digest so they do not sit heavy on the stomach.
How do you plan and prepare for this as a nutritionist on the road?
It is important to be organised and look at the stages that are coming up so you can work with the chef and riders to plan and be prepared.
Quick recovery is key to Tour de France riders, how do you facilitate this in your role?
Ensure adequate fluid and foods post-race.
What nutritional advice will most benefit amateur riders?
Try not to overcomplicate things and keep it simple, think and plan meals as you would plan your training, keep a balance of proteins, fats and carbohydrate.
Ensure that the foods you eat are good quality and provide micro nutrients as well. Think about using supplements as appropriate.
Nigel Mitchell is a member of the Healthspan Elite Expert Advisory Panel providing insight on the latest positive advancements in the science of nutrition to aid in the development of innovative new nutritional supplements.
Visit www.healthspanelite.co.uk to find out more about Healthspan Elite’s Informed-Sport accredited range, for expert content and to be the first to hear about the latest product innovations.”
