The brutal nature of the Tour De France
A day in the life of a Tour de France rider is meticulously planned and revolves around preparing for, competing in and recovering from each stage of the race.
A simplified version may look something like this:
The day begins around 7:00am. Riders immediately start to prioritize the correct food and hydration for the day ahead. Meals are often full of carbohydrates to keep them filled with energy throughout the long days.
After breakfast, riders begin to warm up their bodies with some light movement, stretching and a spin on a stationary bike.
Before the stage starts at around 12-1pm, the riders attend a team meeting where the day’s strategy is discussed.
Once the stage begins, the riders must face the various challenges such as the sprint stage, a mountainous climb, or a time trial. I can guarantee all of them cause extreme fatigue and soreness!
During the day, intra-race nutrition is vital to success and to avoid burnout. Hydration drinks, salt and energy bars full of carbs are taken frequently to sustain the required levels.
Immediate recovery begins when the stage concludes. Recovery drinks or shakes are consumed fast and early to start to repair the muscles and replenish their energy stores. Easy to digest that are instantly processed by the body are the favoured shakes of choice.
Massage sessions or physiotherapy from support crew is included over the next few hours to address any specific injuries or niggles.
Dinner is another important meal, focusing on carbohydrates, protein sources and vegetables.
Riders will then have their own time. It is important to relax, unwind and relax to help with a better sleep and optimal mental performance the following day.
As you can see, the cyclists’ lives are tailored to prepare and tackle each stage as it comes.
Riders are closely monitored by team staff for their ongoing management and recovery. This includes tracking their nutrition, hydration, sleep, and effort. Recovery strategies are also included depending on the situation such as ice baths, compression products and other specialized therapies are used as needed.
Each day is a cycle of preparation, intense effort, post-race discussions and deliberate recovery.
This daily grind is all aimed at maintaining peak performance across the gruelling three-week race.