“The tour is 21 stages, in the middle of July, often in hot weather,” explains Matthieu Marty, doctoral student in the physiology of the exercise and nutritionist of sport. “The body must cash the intensity and duration, with maximum effort phases, especially in the mountains or in sprints. The challenge, you will understand, is to maintain your physical capacities at the top level over three weeks of cumulative efforts.
Before the race: refuel …
It all starts several days before each stage with the preparation of energy reserves. “The heart of the system is the muscular and hepatic glycogen’s glycogen (which is used for carbohydrates),” says the expert. The runners then adopt a calibrated hyperglucidic diet, aimed at the saturation of these reserves without overloading the organism. »»
The pre-course meal, ingested 3 to 4 hours before departure, therefore obeys strict rules. “It is a precise balance: you have to load without overloading, by favoring carbohydrates that are easy to assimilate, with impeccable digestive comfort. Because a digestive problem on D -Day can destroy months of preparation.
During the race, do not let go
During the race, cyclists must ingest 80 to 120 g of carbohydrates per hour via gels, bars, energy drinks. To give an idea, this represents the equivalent of 3 to 4 bananas per hour!
It is a question of bringing constant energy while respecting the absorption capacities of the intestine: too much, or poorly dosed, and it is the immediate digestive discomfort.
Even during the apparently more quiet phases, vigilance remains in order. “Including low intensity, metabolism remains under constraint,” recalls the nutritionist. If the muscle can draw on fats, “the glycogen remains essential, especially for the nervous system and the very high intensity phases. »»
Hydration: a vital balance
Under the July sun, hydration becomes an issue of sporting survival. “The water loss can reach 1 to 2 liters per hour, with significant sodium loss,” explains Matthieu Marty. The figures speak for themselves: “A simple dehydration of 1 to 2 % of body weight can affect neuromuscular functions and reduce performance. »»
The parade? An adjusted contribution of “500 ml to 1 liter of drink per hour, enriched with electrolytes and carbohydrates. »A real energy infusion that accompanies runners, kilometer after kilometer.
After the effort: the race continues
Upon arrival begins a new race, just as crucial: that of recovery. “Priority to rapid carbohydrates and proteins to revive glycogen synthesis and repair muscle fibers,” explains the expert. The timing is essential: “Several studies show how the timing of carbohydrates and protein intake, as soon as a long effort is stopped, facilitates performance for next efforts. »»
This “post-effect window is essential: this is what makes it possible to re-enchant the stages day after day, without falling in performance. Because the next day, everything starts again.
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