The Tour de France is one of the most demanding events in professional cycling, not only because of its three-week duration, but also because of the variety of terrain the cyclists must face: flat stages , mountain stages, and so on. Each type of stage imposes unique energy demands.
Therefore, nutrition during the Tour de France is essential for riders to maintain their performance throughout the competition. The body must be constantly supplied with the right nutrients to withstand the intensity of the race and to recover between stages.
Nutrition in the flat stages
The flat stages of the Tour de France are generally fast, with few changes in altitude and fewer variations in effort. These stages are often controlled by the sprinters' teams, who seek to maintain a high and consistent pace to prepare the ground for a sprint finish.
Although the energy demands may seem less intense compared to mountain stages, flat stages still require careful attention to nutrition, as constant speed consumes a significant amount of energy.
Nutritional strategies for the flat stages
Energy requirements
On flat stages, the main concern is maintaining a constant supply of energy that allows cyclists to maintain a high pace without exhausting themselves prematurely.
Although caloric expenditure may be lower than in mountain stages , high speed and headwinds can increase energy requirements.
Fast energy sources
During flat stages, cyclists rely heavily on fast-absorbing carbohydrates to maintain their energy. This includes consuming energy gels , carbohydrate bars, and sports drinks.
These products allow for rapid release of glucose into the bloodstream, providing the energy needed to sustain the elevated rate.
Hydration and electrolytes
Although flat stages aren't as strenuous as mountain stages, hydration is still critical. Speed and sustained effort can lead to significant fluid loss through sweat.
Cyclists should consume fluids regularly, preferably with electrolytes, to avoid dehydration and muscle cramps.
On the other hand, it is interesting to know that on flat stages, cyclists who are not sprinters usually continue to eat the same energy needs even without it being necessary to maintain a positive caloric balance for the next day or days after, when they will need that extra energy.
Nutrition in the mountain stages
The mountain stages of the Tour de France are the most physically and mentally demanding. These stages include long, steep climbs, where cyclists face increased resistance due to gravity and, in some cases, altitude.
Variability in terrain and weather conditions can also increase physical strain. Cyclists not only need energy for long climbs , but they must also be strategic in managing their energy during descents and flat mountain sections.
Nutritional strategies for mountain stages
Increased caloric expenditure
Mountain stages require a higher calorie intake due to the prolonged effort and the need to endure multiple climbs. Cyclists can burn between 5,000 and 7,000 calories in a single mountain stage.
To meet this enormous demand, it is crucial for cyclists to consume energy foods and supplements that provide both rapid and sustained energy.
Sustained energy for long climbs
Unlike flat stages, where simple carbohydrates predominate, in mountain stages it is essential to include a combination of simple and complex carbohydrates.
It is essential to reach amounts above 100 grams/hour of carbohydrates with multiple carbohydrates, such as maltodextrin and fructose in a ratio of 1:0.8 .
As is the case with our gel and isotonic drink formulations.
Specific supplementation
In mountain stages, cyclists often turn to supplementation to optimize their performance. Caffeine supplements are popular due to their ability to improve concentration and reduce the perception of fatigue.
Nitrate supplements, which increase oxygen efficiency in the body, are also beneficial at high altitudes.
Or for example, ketones for recovery or sodium bicarbonate pre-race.
Hydration management
Altitude and prolonged exertion during mountain stages increase the risk of dehydration. Furthermore, at higher altitudes, the rate of dehydration can be higher due to the drier air and increased breathing.
It is vital that cyclists adjust their hydration and fluid intake accordingly, ensuring they consume enough water and electrolytes before, during , and after the stage.
Comparison between nutrition in flat and mountain stages
The differences in nutrition between flat and mountain stages are based primarily on energy demands and effort management.
On flat stages, rapid energy and hydration are crucial to maintaining speed. In contrast, mountain stages require a more complex strategy, with a focus on sustained energy, adequate supplementation, and careful hydration management in challenging conditions.
Adapting the body to the demands of the Tour
Throughout the Tour de France, a cyclist's body progressively adapts to the physical and nutritional demands of the race. This adaptation includes an improvement in the efficiency of carbohydrate and fat use as energy sources, as well as in the body's ability to recover between stages.
It is essential for cyclists to maintain a flexible and adaptive diet, adjusting their intake based on the characteristics of each stage.
Nutritional tips for the Tour de France with FANTÉ!
Nutrition in the Tour de France is as essential as strategy in cycling. Understanding and adapting energy needs for both flat and mountain stages is crucial for cyclists to maintain optimal performance.
With proper planning, specific food and supplement choices, and proper hydration , cyclists can face every challenge fully prepared.
At FANTÉ, we offer products designed to meet the nutritional needs of cyclists at every stage of the Tour de France. Whether it's energy gels for the flat stages or electrolytes for the mountain stages, FANTÉ is your ally to maximize performance throughout the competition.
