"This is what I use for the Tour de France's 17 road stages - I have some PSP22 that I use a lot in training, but it's difficult to get your
own bottles during the chaos of the race, so I make sure I have plenty of Go-Bars and Go-Gels. On average I get through about 3 Go-bars
a day and 4 Go-Gels, that's a total of 51 bars and 68 gels... Quite alot! Once the stage is finished it's not over and you need to start planning for the next day. I use the Rapid as soon as I can after the finish I'll get 100g down, then plenty of food, then some Nocté before I get to sleep. Giving your body every opportunity to recover is critical, I'll get through about 25 Nocté sachets and three packs of Rapid."

DAVID MILLAR has three Tour de France stage wins to his name and also held the yellow jersey for three days.

You can download our detailed nutrition for cycling leaflet PDF through this link.

Endurance Cycling eg 10 hour mountain stages

Your optimum strategy probably depends on whether you have vehicle support during your ride. If you have someone to hand up more bottles then a strategy of PSP22 before hand and then GO electrolyte and GO-Gels during should do the job fine. If you are not supported then you could make your bottles up with GO to 5% and then top up to 12-15% with PSP22 neutral that way you can carry more energy per bottle and you still get some electrolyte. You can grab some water along the route and supplement energy with GO-Bars and GO-Gels. A strategy of drink + bars and gels is good as it enables you to modify your fluid and carbohydrate consumption according to the weather conditions. You could have everything there from struggling to drink enough to keep hydrated to snow - maybe even everything on the same day. Try to add up all your carbohydrate and aim for 60-80g each hour. Gels are a great energy boost before and on the climbs and it is great to reward yourself with a bar at the top of the climbs that you can digest on the way down.

Don't forget your Rego for afterwards and Nocte before you go to bed if you want to wake up with good legs for the next day.