Eating differently, but above all eating intelligently: this is the major challenge in nutrition today for professional cyclists.“We are observing fewer and fewer cravings among runners.”, notes Julien Louis, nutritionist with the DECATHLON AG2R LA MONDIALE TEAM. Why this change? He sheds light on the new nutritional approaches that now make it possible to optimise performance on the bike.
1 - Nutrition during exercise: a strategic approach
a - The central role of the nutrition unit
The team DECATHLON AG2R LA MONDIALE TEAM has three nutritionists who support riders ranging from juniors to World Tour athletes. Their mission: personalised monitoring during priority races, training camps and sometimes even during individual training sessions. “Some runners spontaneously come to us for advice. They are the main drivers of their own performance.”, emphasises Julien Louis.
b - Organising nutrition during the race
Before each race, specific nutritional recommendations are sent to the team managers: location of refreshment stations, types of gels or bars to use, availability of a musette bag, etc. These choices vary depending on a number of factors: race profile, distance, weather, technical difficulty.
For the most demanding events, a chef accompanies the nutritionist to guarantee the nutritional and sanitary quality of the meals, particularly abroad. The menu is tailored to each runner and the intensity of the race. “We weigh what is on each plate, and the recommendations are precise to the gram. The aim is not to restrict, but to optimise performance.”, explains Julien.
During a race, the unexpected remains the norm: weather conditions, team strategy, kerbs, breakaways... All these factors can disrupt the initial nutritional plan. It is therefore necessary to be able to adapt in real time.
c - Key figures for nutrition during a race
Today, runners are very aware of their carbohydrate requirements. Plans are offered to them according to their role in the race. “A rider who breaks away will not have the same needs as a teammate who is protected in the peloton.”, Julien explains:
- 60 g/h during the first few hours,
- then 90 to 120 g/h depending on the effort required.
Riders receive these instructions on their handlebars as a reminder, but they must also know how to adjust their intake according to the vagaries of the race.
d - Two types of races, two nutritional approaches
- Energy-intensive races (mountain stages, Ardennes and Flanders classics): the goal is to consume 100 to 120 g of carbohydrates per hour.
- Less intense races (flat stages, shorter races): requirements are lower, but intake is still adjusted to maintain a stable body composition.
2 - A decade of progress: the nutritional revolution
Ten years ago, it was thought that the body could not absorb more than 60 g of carbohydrates per hour. Today, we know that we can go up to 120 g/h by combining different types of sugars (glucose, fructose, maltodextrin, etc.). “These discoveries have made it possible to avoid cravings and increase energy intake for muscles.”, explains Julien. Nutrition is now as strategic as training: watts and seconds gained also come from what you eat.
No more cupcakes and wraps! Today, race packs are filled exclusively with suitable energy products. Even though some runners would still like a little sweet treat, efficiency is paramount: races last an average of 4 to 5 hours, and every calorie counts.
A few years ago, it was still necessary to convince people. Now, runners are asking for it. Their experience has taught them that pleasure products cannot replace the effectiveness of foods specifically designed for exercise.
3 - Nutrition after exercise: recover to get back on track
a - A strict protocol during the recovery phase
The two to three hours following the race are crucial for recovery. The protocol is precise:
- 1st hour: sweet snack, rich in protein, soft drink and 30 g of sweets to reach 70 g of carbohydrates.
- 2nd hour: solid meal, often savoury (pasta salad, flan, etc.), aiming for between 70 and 120g of carbohydrates depending on the runners' weight.
Next, the runners move on to a massage, followed by dinner.
b - An individualised post-race analysis
After each race, the power files are analysed. The aim is to tailor calorie intake on a case-by-case basis. “If a rider has been in a breakaway when it was not planned, meals will need to be adjusted to compensate for the effort.”, explains Julien.
Every runner has different needs, depending on their weight, role and energy expenditure. The goal is to maintain a perfect balance between what is consumed and what is expended.
4 - What about hydration?
Here too, nothing is left to chance. Runners must drink between 500 ml and 1 litre of water per hour. This is the physiological limit set by the rate of gastric emptying. “Even in hot weather, you should not drink more than this. Drinking more than 1 litre per hour could lead to stomach discomfort or pain.’, Julien explains.
At 95 %, hydration is provided by energy drinks. Pure water is only used as a supplement, particularly during summer races to reduce taste saturation. Syrup has disappeared: it contains only one type of sugar, so it is less effective.
Nutrition isn't just for professional cyclists. For amateur cyclists, one energy drink per hour can already make a big difference. During intense training, adding one gel and one bar per hour will give you 60 g of carbohydrates, which is an excellent starting point. In summary, for both professional and amateur cyclists, you need to: eat, drink, adapt... and above all, cycle smart!
