Fueling for the Col de la Loze - Nutrition strategies to survive a day like this

Riders can burn upwards of 6,000 calories on the bike alone in a day at the Tour but when they hit the mountains the demands can ramp up dramatically. The longer days in the saddle, high intensity demands of racing against gravity as well as temperature and weather condition changes all increase the daily needs of the riders, and carbohydrates are king.

While fats have a high calorie density, in comparison to carbohydrates they are slow to burn as a fuel source. The rate at which fats are burnt versus the time energy is required in the mountains simply doesn’t add up. This is why carbs are essential. Carbohydrates, particularly sugars and low GI options, are easy to digest, and readily available to use, making them the optimal fuelling option. Riders may aim to take on 90-120g per hour of racing, which might look like 1 bottle of energy drink and 2x gels per hour. 

To get the most out of your performance, it isn’t just about what you eat, but when you eat it. 

• Pre-climb loading – Riders would do best to take in more BEFORE the main climbs begin. This ensures their stores are maximised, and their digestive system doesn’t have to work as hard during the high intensity effort to break it down. In addition to this, as the climbing begins the real race intensity can take off, making it harder to find fuelling opportunities as full race focus is required.
• During climbs – lighter top-up options can be taken on during the climb, depending on the duration of the climb. On a climb of one hour, taking on fuel cannot be ignored as later in the race you will pay for under-fuelling. Gels and carbohydrate drinks are optimal.
• Descents and valley fuelling – After the climb the descents and the flatter valleys give the body a rest, a chance to digest and the time to take on more food. Depending on the parcours, riders may opt for some solid foods like energy bars or rice cakes before the next climb begins. 

Riders don’t have to carry everything in their pockets for a full day’s effort; when weight matters up climbs, team vehicle and roadside soigneur support can be vital. Riders can go back to the vehicle to get bidons, carb mix and nutrition, as well as soigneurs passing out musettes for the team at key roadside points. Often 1-2 riders will be responsible for the nutrition runs back to the car in support of their teams’ protected riders. 

During the stage as the peloton likely splits up, the team car may offer some support as they pass dropped riders on the climb, as vehicles aim to stay with their lead riders. 

Being able to take on high carbohydrates intake within a race isn’t without practice. Intakes of 90-120g per hour needs to be practiced in training, in particular during rides that simulate a race effort. Finding the perfect strategy for you is key to good race performance. Not all riders require 120g and knowing your own requirements and what combinations work best for you help to prevent GI issues that could derail your performance. 

A common term in cycling and experienced by many at least once in their training and cycling careers, but what we want to avoid in racing at all costs. ‘Bonking’ refers to the depletion of glycogen stores to a level that can have even the strongest of climbers crawling up a mountain. Staying on top of fuelling is the only method to avoid this as once bonking sets in there is almost no chance of getting on top of it mid-race. 

The mountain stages make or break a rider, and with all the preparations that go into a Tour de France performance, a carefully planned nutrition plan is a key piece to the puzzle. Whether riders are looking to win a summit finish, or finish within the time cut and perform the next day, no rider can be without their fuelling.