Tour de France Nutrition: Then vs Now
By The Feed.
The 111th edition of the Tour de France is just around the corner. To kick off our month-long obsession, it’s time to compare the Tour de France nutrition strategies of generations past that were used to fuel the hardest 21 days of racing. Check out how fueling has evolved through the years.
Everyone into the gastrointestinal intestinal Time Machine!
Riders may not be taking smoke breaks anymore, but they’re on ablaze with nutrition infused with more science than rocket ships. This year marks the 111th edition of The Tour de France and it’s time to compare the Tour de France nutrition strategies of generations past used to fuel 21 days and over 2000 mile grueling racing versus today. Unlimited crusty baguettes, anyone?
BOBBY JULICH (1997-2006)
Bobby Julich is one of America's best cyclists and top TDF finishers. He was lucky to have a dad who was into sports nutrition and, as a result, became meticulous about his personal nutrition. He would travel with a bag of nutrition his dad’s friend “Iron” would pack for him. It would consist of weird (at the time) Power Bar products, protein powders, and a portable blender. Julich often concocted his own nutrition instead, passing on the rich pastries his French team served up on the regular.
Best finish: 1998 3rd overall Tour de France. 2001 1st TTT stage
Fueling strategy: 1 gel every 10k for the last 50k.
Hydration: Water plus whatever his dad’s friend “Iron” would send him.
Race Fuel of the times: Squeezies (some sort of gel -- spelling of product unknown)
Recovery Protocol: Traveled with his own portable blender and powders. Most frequently it was Muscle Milk – basically anything but Palm D’tartes
GEORGE HINCAPIE (1996-2012)
George Hincapie is the ultimate domestique. Known for his ability to put his head down and do the work. He’s the consummate teammate and has raced the TDF more than most any other cyclists racing from 1996-2012.
Best finish: 2003 1st Stage 4 TTT
Fueling Strategy: Drink 1 bottle every hour. Eat every 45 minutes.”Feel it out”.
Favorite Nutrition: Homemade granola bars (from wife) and beet juice.
Hydration of Choice: Water, Mix, Whatever was available
Recovery Protocol: Rice, potatoes, pasta on repeat. “I ate whatever the team made me eat. Usually just high-carb meals and a little protein.”
Most Bottles Carried at Once during TDF: 9 Bottles
CHRISTIAN VAN DE VELDE (2002-2009)
Christian Van de Velde was the beginning of the new wave of cyclists. Nutrition was getting dialed but it still was a lot of “on feel”, touch and go. He was on Garmin when Allen Lim was batching Secret Drink Mix (what would become Skratch) to the athletes and insisting on gluten-free diets and folding up rice cakes.
Best Finish: 2009 7th
Fueling strategy: “A lot of math, not as much science.” On mountain top finishes eat as many blocks of caffeinated gels as possible before the bottom. Keep eating on the way up.
Race Fuel: Favorite Fuel: Clif Kids Bars (now Z bars). Plus rice cakes with Nutella and maybe some almond butter
Hydration: Lab rat for what is now known as Lemon Lime Skratch
Recovery Protocol: Muscle Milk
TDF Nutrition: Cut out all dairy, red meat and products with yeast (bread/alcohol etc) “During the tour itself, I ate incredible amounts of food….our team tried to cut out gluten, so it came in the form of mountains of rice…”
CHRIS FROOME
Chris Froome ushered in the modern-day obsession and connection that properly timed and perfectly calculated nutrition can give you superpowers. Riding with Team Sky he was the poster boy for marginal gains in nutrition and how it delivered results:
Best Finish: 1st → 2013, 2015, 2016, 2017
Fueling Strategy: “Fueling is everything.” Froome said. On big days he gets over 100g of carbs per hour and worked hard to train his stomach to take on this many carbohydrates.
Off-The Bike Nutrition: When not racing, Froome goes low carb, keto & nutrient-dense foods. He notoriously dropped 10 kilos pre 2013. It’s all eggs and avocados.
Nutrition Protocols: It’s all about avoiding massive weight fluctuations. So while Froome does do “periodization” in his nutrition, his off-the-bike keto diet keeps his lean stature constant.
Post Stage Meals: “I try to limit myself to one bowl of porridge, and normally a two-egg omelet, with no hint of extras on the side. No second helpings, no picking, nothing. If there is a big stage ahead that day I’ll try a three-egg omelet, but warily, and I’ll mix a small amount of white rice into the porridge” - Chris Froome, The Climb
TDF Nutrition: Beta Fuel Gels. This high-carb seeker trained his gut to get these down even when riding off the front for 80km.