What to Eat While Training for a Tour de France Route (According to Cycling Coaches)

Training for a Tour de France-style route is an intense endeavor that requires more than just hours on the bike. Proper nutrition is crucial to ensure you're fueling your body for the rigorous physical demands of cycling, especially when you're tackling long rides, steep climbs, and back-to-back days of strenuous exercise. Nutrition not only impacts your performance but also your recovery, endurance, and overall health during training.

In this blog, we’ll dive into what to eat while training for a Tour de France route, drawing from the expertise of cycling coaches and nutritionists to help you fuel your body for success. Whether you're aiming to ride a stage, complete an iconic climb, or simply embrace the spirit of the Tour, the right nutrition plan will help you stay at the top of your game.

1. Carbohydrates: The Fuel You Can't Forget

When it comes to endurance cycling, carbohydrates should be the cornerstone of your diet. As your primary energy source, carbohydrates are critical for fueling long rides and maintaining stamina throughout the day. Without sufficient carbs, your performance will suffer, and you risk running out of energy.

How Much?

• For rides lasting more than 90 minutes, aim to consume 60-90 grams of carbohydrates per hour during the ride.

• On training days, your daily carbohydrate intake should be around 6-8 grams per kilogram of body weight.

What to Eat:

• Before training: Choose easily digestible carb-rich foods like oats, whole grain bread, or a banana.

• During training: Energy gels, sports drinks, bars, and fruit like dates or apples are ideal for providing a quick source of carbohydrates.

• After training: A combination of simple and complex carbs, such as sweet potatoes, rice, pasta, or whole grains, will help replenish glycogen stores.

2. Protein: For Muscle Recovery and Repair

Training for a Tour de France route isn’t just about endurance; it's also about building strength and muscle. Cycling involves repetitive motion, which can cause muscle breakdown, so ensuring proper protein intake is essential for muscle recovery and repair.

How Much?

• Aim for 1.2 to 1.6 grams of protein per kilogram of body weight per day when training intensely.

• After long rides, it’s important to consume 20-30 grams of protein within 30-60 minutes for optimal recovery.

What to Eat:

• Before training: A small amount of protein (e.g., yogurt or a boiled egg) alongside carbs for energy.

• During training: For long rides, consider protein bars or shakes that are easy to carry and consume.

• After training: Lean meats, fish, eggs, tofu, or legumes, combined with your carbs for a balanced post-ride meal. Protein shakes with added carbs can also be a quick option for recovery.

3. Healthy Fats: To Support Long Endurance Rides

While carbs are your primary energy source, healthy fats also play a crucial role in supporting endurance. Fats provide sustained energy, especially during longer rides and multi-day cycling sessions, where carb stores may start to deplete.

How Much?

• Aim for 20-35% of your daily calories from healthy fats.

• Focus on including fats that are easily digestible, such as avocados and olive oil, and avoid overly processed sources.

What to Eat:

• Before training: Add small amounts of healthy fats, like nuts, seeds, or avocado, to your meals.

• During training: For long rides, high-fat snacks like energy bars with nut butter or trail mix can offer a steady energy release.

• After training: Include omega-3-rich fats in your post-training meals, like salmon or chia seeds, to help reduce inflammation and support recovery.

4. Hydration: Don’t Underestimate the Power of Water

Hydration is often overlooked but is just as critical as what you eat. Dehydration can lead to early fatigue, reduced performance, and even cramps—especially when training in hot weather or on challenging climbs. A good hydration plan includes not only water but also electrolytes to replace the minerals lost through sweat.

How Much?

• Aim to drink at least 500-750 ml of water per hour during exercise, and more if you're training in hot conditions.

• Electrolyte drinks or powders should be used for rides over 90 minutes to replace sodium, potassium, and magnesium lost during sweat.

What to Eat:

• Before training: Start your ride hydrated by drinking water or an electrolyte beverage.

• During training: Drink water with an electrolyte solution to maintain hydration and balance minerals.

• After training: Rehydrate with water, coconut water, or an electrolyte drink to ensure that your body recovers and is replenished for your next session.

5. Micronutrients: Don’t Forget the Veggies!

While macronutrients like carbs, protein, and fat are the primary focus, micronutrients (vitamins and minerals) are crucial for maintaining energy, bone health, and overall well-being. Training for a Tour de France route puts a lot of strain on your body, so you need a variety of micronutrients to support immune function, muscle function, and energy production.

What to Eat:

• Leafy greens (spinach, kale) and other colorful vegetables (carrots, bell peppers) are rich in antioxidants, vitamins A, C, and E, which are essential for reducing inflammation and supporting recovery.

• Berries, citrus fruits, and tomatoes provide vitamin C to support your immune system during intense training.

• Bananas, sweet potatoes, and leafy greens are excellent sources of potassium, which helps prevent cramps and supports muscle function.

6. Timing Your Meals: Fueling for Success

The timing of your meals is just as important as the quality and quantity of food you consume. By eating at the right times, you can ensure that your body has the energy it needs to perform during training and recover afterward.

Pre-Training Meal (1-2 Hours Before)

• Focus on carbohydrates with a small amount of protein and minimal fat.

• Example: A bowl of oatmeal with fruit and a dollop of almond butter.

During Training (Every Hour)

• Consume 30-60 grams of carbs per hour, especially for rides over 90 minutes.

• Example: Energy gels, bars, or bananas with an electrolyte drink.

Post-Training Meal (Within 30-60 Minutes)

• A combination of protein and carbs is key for muscle repair and glycogen replenishment.

• Example: A protein shake with a banana or a chicken and rice bowl.

7. Special Considerations: Training for Multi-Day Efforts

Training for the Tour de France route often involves back-to-back days of intense cycling. This means you need to prioritize recovery between training sessions, which includes not just rest, but also proper nutrition. Focus on meals that replenish glycogen stores, repair muscles, and help you feel energized for the next ride.

On multi-day rides, you should also experiment with different fuel sources to find what works best for your body. This will help you figure out what to consume to avoid gastrointestinal distress while still providing the energy you need.

Conclusion: Fuel Your Ride, Fuel Your Success

Training for a Tour de France route is a long and demanding process, but with the right nutrition strategy, you’ll be well-equipped to tackle the challenge. A combination of carbohydrates, protein, healthy fats, hydration, and micronutrients will support your endurance, muscle recovery, and performance. By focusing on what you eat before, during, and after your rides, you’ll give your body the best chance to perform at its peak.

Remember: What you eat is as important as how you train. By fueling properly, you’ll increase your chances of success, whether you're tackling a single stage or preparing for the ultimate cycling challenge. Ride strong, eat smart, and enjoy the journey!