Felix Schröder and Stefan Tabeling, dpa
Despite the strictly regimented diet of professional cyclists, Olympic champion Remco Evenepoel does occasionally treat himself to something sweet. “A bit of Nutella on the big days, because it gives you strength in your legs,” said the Red Bull team-mate of Florian Lipowitz – who has since been forced to withdraw following a crash – to the broadcaster TNT.
The rider, who is currently second overall in the Tour de France, says he got the tip from a colleague. Otherwise, he sticks to his diet plan. Counting calories, starving himself, meticulously balanced meals: in professional cycling, nothing is left to chance these days. Not even when it comes to food. Professional cyclists burn up to 8,000 calories on tough mountain stages.
According to superstar Tadej Pogacar, to be in the best possible shape for the Tour de France, you have to “eat like a robot”. Red Bull team manager Ralph Denk once described this development as an “absolute game-changer”. But what exactly does this diet involve? And what can amateur athletes learn from the professionals?
Low in fat and easy to digest
The Red Bull team recently shared a glimpse of what they eat before a mountain stage on Instagram. The team’s chef prepared bread pudding with apples and raisins, gnocchi with tomato sauce and chicken breast, a salad with beetroot, walnuts and oranges, and a small dessert. “Meals high in carbohydrates, low in fat, simple and easy to digest,” she said. The dishes are weighed out and tailored to the calculated nutritional requirements of each individual rider.
Carbohydrates are king
Carbohydrates, in particular, are considered essential in competitive sport. Thanks to improved nutrition, cyclists can now consume up to 120 grams of carbohydrates per hour. However, the stomach needs to get used to this. During a race, professional cyclists consume carbohydrates in the form of energy gels and bars. After the race, they often have recovery shakes.
“Of the two bottles per hour, one contains electrolytes and 40 grams of carbohydrates for tougher stages and 30 grams of carbohydrates for easier stages, whilst the other is filled with water,” said Adam Plucinski, nutritionist with the Swiss Pinarello team, to the *Frankfurter Allgemeine Zeitung*. In addition, there are two to three gels or bars per hour. Before each stage, Plucinski draws up a strategy for each rider. The nutritional target is then stuck to the handlebars.
“New bikes with better aerodynamics, new kit and new tyres are also reasons why professional cyclists are faster today. But nutrition is one of the key factors behind this development,” said Plucinski.
Professional cyclists have it easier than amateur sports enthusiasts, as they are constantly supplied with provisions. Anyone cycling up Mont Ventoux in their own time should therefore plan carefully.
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