5 nutrition tips for your next cyclo sportive
The Amstel Gold Race tour version is not just any ride: it is one of the most iconic tour rides in the Netherlands, with challenging hills, the beautiful Limburg countryside and a friendly atmosphere. Whether you are participating for the first time or have toiled on the Cauberg before, good preparation makes all the difference. Get the most out of yourself during a cyclo sportive with these 5 practical nutrition tips from The Athlete's FoodCoach.
1. Eating and drinking well starts before the ride
1. Eating and drinking well starts before the ride
Start eating a bit more carbohydrates, such as pasta, rice, bread or oatmeal, 1-2 days beforehand. This way, glycogen stores are replenished so you have immediately accessible energy for the ride. At the same time, try to eat a little less fibre (such as raw vegetables, whole-grain cereals and pulses) to keep your gut calm on the day. Drink well with it too! This will help your body absorb and store those carbohydrates better.
Need inspiration? Find 10 of our riders' favourite carb-rich meals here: https://www.theathletesfoodcoach.com/inspiration/10-popular-carb-rich-meals
2. Do a recon of the course in advance
Everyone knows the Cauberg, but the surprise is often in the climbs you don't know right away. Look at the course in advance and take notes:
- Where the supply/refreshment points are
- Where the climbs are and how long/steep they are
- Where there are dangerous turns or descents
This will also give you an idea of where you can and can't eat during the course (more about eating during the course at tip number 4).
3. Start the day with a good breakfast
As already mentioned, your nutrition strategy starts before you even get on the bike. Therefore, start the day of the tour with a carb-rich breakfast well before the start. Choose a breakfast that you would normally pick for a long ride to prevent any discomfort. For example:
- Oatmeal with banana and honey
- Bread with jam or apple syrup
- Oatmeal pancakes with forest fruits
The riders of Team Visma | Lease a Bike use The Athlete's FoodCoach app, where they can choose from more than 1,500 pro-approved recipes. And so can you! Additionally, don't forget to drink enough at breakfast too, so you'll start the race hydrated.
Bonus tip: Avoid high-fat or high-protein meals right before the start, they digest slower and can cause stomach upset.
4. Refuel your energy during the ride
During the ride, you consume a lot of energy. However, your body can only store a limited amount of carbs, so it is crucial to replenish them regularly during the ride. This can be done with a banana, energy bar, sports gel and/or sports drink. Above all, take what you are used to during training to make sure that these foods will not give you gastrointestinal problems.
Combine your on-bike nutrition with drinking to digest everything properly and enhance absorption. Hydration is at least as important as nutrition. Drinking too little leads to reduced performance and can even become dangerous in hot weather. An excellent guideline is at least 1 bidon per hour, or more when feeling thirsty and in hot weather conditions.
5. Avoid new food products on race day
New food on race day? Not a good idea. Train your gut just like you train your legs. Use the same products (whole foods, bars, gels, and drinks) as during your long training sessions to avoid surprises and discomfort.
6. Bonus: Enjoy and listen to your body!
Whether you ride the 65, 100, 150 or the full 240 kilometres: with good preparation, smart choices along the way and a smile on your face, you will make it an unforgettable day. Don’t forget to listen to your body’s feelings and signals. Good luck!
Finished? Don’t forget to treat yourself to a delicious vlaai from Limburg!
