Unlocking Record Speeds: How High-Carb Fueling from the Tour de France Can Boost Your Performance Too!

One hundred twenty grams. That’s the magic number for fueling during the Tour de France. Top cyclist Tadej Pogačar, like many pros, consumes around 120 grams of carbohydrates per hour during races. That’s almost 500 calories and a substantial increase from what riders consumed a few years ago when Chris Froome was on top.

This shift towards high-carb diets is changing how racers perform. With fully stocked energy reserves, Pogačar can launch an attack far from the finish line without fear of hitting a wall or “bonking.” The same fueling strategy applies to their training rides, where they carry energy gels to push harder and recover faster. But should everyday cyclists try to consume the same amount?

Gabriel Martins, a nutritionist with the Visma-Lease a Bike team, explains that it really depends. Just because top athletes are doing it doesn’t mean everyone should follow suit. Not all riders can tolerate or fully utilize 120 grams of carbs. The key is to personalize your approach based on individual needs and experiences.

On particularly tough race days, some riders may consume more than 120 grams, while on less intense days, they might stick to around 80 grams. Martins emphasizes that fueling isn’t one-size-fits-all. Even top riders have different intake levels based on their physiology and the demands of the race.

Interestingly, research shows that to maintain peak performance, cyclists should strive to replace about 50% of the energy they use. For instance, Jonas Rickaert burned around 4,700 kilojoules during a grueling three-and-a-half-hour ride, suggesting an intake of roughly 175 grams of carbs per hour for optimal replenishment. In comparison, an average cyclist might burn around 800 kilojoules per hour, requiring about 100 grams to refuel adequately.

Martins also finds many amateur cyclists don’t consume enough carbs during rides. He sees many avoiding gels and drinks to indulge in snacks at coffee stops instead. For those pushing hard, even increasing intake to 90 grams can bring significant benefits.

It’s also crucial to choose the right products. Most effective gels and drinks contain a combination of glucose and fructose—usually in a 2:1 ratio—allowing for better absorption during intense efforts.

While increasing carbs generally helps, overdoing it can cause issues like gastrointestinal distress, especially for those unaccustomed to the intake. Tim Podlogar, a researcher in sports nutrition, notes that there’s no evidence to suggest that consuming more than 120 grams enhances performance. Most can effectively utilize up to that amount, but going beyond might not offer extra benefits.

For everyday cyclists, finding what works involves a bit of experimentation. Experts suggest starting with 60 grams and gradually increasing to 80 grams or more, depending on comfort and performance. Each rider’s training intensity and volume will dictate the right amount for them.

It’s also helpful to implement “gut training” during challenging workouts. This means testing different carbohydrate sources to see what your body can handle, aiming for progressive increases in intake.

Ultimately, while high carb intake can help elite athletes balance their energy needs, regular cyclists can also benefit by simply consuming more carbs than they currently do, tailored to their own riding style and intensity.

Source link

Analysis,Behind the Ride,evergreen,Nutrition,Tadej Pogačar,Tour de France,Visma-Lease a Bike