The first feed comes at the breakfast table. (Image credit: Alex Duffil/ SiS) A day in food "To put it simply, it's all about simple sugars on the bike and more complex foods off it."
"We try to match fuelling with a quality diet, proposing other foods like whole foods, vegetables, raw vegetables, fruit, salad, legumes, pro- and prebiotics - fermented foods as well. "A healthy varied diet looks after gut health, and the immune system is an important consideration, especially now with COVID going around," says Viribay. Then there's the fibre that comes from fruit and vegetables, and the other micronutrients that come from an even wider range of foodstuffs. Fat might be a skinny cyclist's worst enemy but healthy fats - found in the likes of nuts and avocados - are essential. On top of those two big building blocks, there are a number of other ingredients required to see a rider through. "Protein is very important, not only in recovery but also glycogen resynthesis," says Viribay, referring to the process of replenishing energy stores that have been depleted by exercise. The other key component is protein, best known for its muscle-repairing qualities. "A normal amount is 10g/kg, which means 600 grams for a rider who weighs 60kg, and 700g for a rider who weighs 70g, and so on." "With carbohydrates, we always talk in relative terms, which is grams per kilograms of body weight," says Viribay. It's no surprise that the biggest share goes to carbohydrates, with the likes of pasta and rice, along with a range of sugars, providing the lion's share of the fuel that powers the engines. Then for a high mountain stage it could be around 9000." A balanced diet?Ī key part of the overall equation is how these calories are broken down by food group. "For your average steady day - and there are no real easy days at a Grand Tour - it would be more like 6000. "On a TT day, you could be down to 3000 calories per day," says Viribay. Meanwhile, there are three time trials in the 2023 Giro, the shortest of which, at 19.6km, sees the riders racing for less than half an hour. A big mountain day with huge elevation gain will clearly require more fuelling than a flat stage where most riders can shelter in the peloton.
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This should be accomplished by having a caloric-dense diet with regular exercise.The figure of 100,000 calories is based on the average intake across 21 stages, plus two rest days (which are never all that restful).Ĭertain stages are more energy-demanding than others. Lastly, if you wish to gain weight, you need to consume more calories than you burn. Keep in mind that leaner bodies need more calories than less lean bodies. If you wish to burn more calories over consuming fewer, you should increase your physical activity – you can consume more calories and still sustain weight loss as long as you eat fewer calories than calculated. If you wish to consume less throughout your day, you will want to eat 500-1,000 fewer calories per day than calculated, or as an alternative, eat 15-20% fewer calories than calculated. Conversely, if you want to lose weight, this can be accomplished by consuming less calories or burning more calories. In order to maintain your current weight, you must consume the same number of calories as you burn. Using the calculator above will help you determine your specific daily caloric needs. Everyone requires different amounts of energy per day depending on their age, size, and activity levels. Generally, a calorie refers to energy consumption through food and beverage consumption and the amount of energy usage spent through physical activity.
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