THE GIRO - FUELLING A FLAT STAGE -

A day the GC contenders take a backseat and the sprinter’s teams come to the fore. Or is it? Year after year we see flatter stages being pivotal in the overall standings. This year’s Giro d’Italia features 8 predominantly flat days in the saddle and although the intensity might not be as high, the approach is still the same from the Grenadiers; fuelling is of the utmost priority.

HOW DO YOU FUEL FOR FLAT STAGES?

We have gained insight into a typical fuelling approach for the team on flatter stages from Team Performance Nutritionist, Dr. Marc Fell, who advises: “During flat stages… riders will be encouraged to feed more on solid-based foods like the SiS GO Energy Bake and even SiS Beta Fuel Chews.” This will certainly be a welcomed sight for the team at the bottom of the striking new orange Science in Sport musettes, especially by the likes of Tao, Pavel and Thymen, whose favourite Science in Sport product is the GO Energy Bake. The strategy behind this is to mix up how the riders are fuelling when the intensity is lower as the team has more time to savour the products. Riders will also have rice cakes which is another whole food variation for the riders to get stuck into.

SWITCHING UP THE FUELLING AS THE RACING BEGINS

Fuelling and racing strategies will often switch as the end of the flat stages loom nearer. The sprinter’s teams will impose themselves at the front and fighting for positioning will become key. The intensity firmly switches at this point and the energy demands increase; therefore, it is important for riders to change up their fuelling. Marc suggests: “Gels, like the SiS GO Isotonic or SiS Beta Fuel, are ideal as it gets towards the business end of the stage.” The delivery format of these products allows for “a quick and easy energy boost” that will help keep the riders in the right position towards the front of the bunch.

The riders will also take on board “SiS GO Energy Powder or SiS Beta Fuel 80 Powder – for energy and hydration”. This is something that the team can rely on every time they reach for their bidon.

HOW MANY CARBS WILL THE RIDERS TAKE ON BOARD

Product	Carbohydrate content
2 x GO Energy Bake	60g
3 x Beta Fuel Chew	135g
3 x INEOS Rice Cakes	75g
2 x INEOS Mini Paninis	40g
2 x Beta Fuel Gel	80g
2 x GO Energy Powder Bidons	94g
2 x Beta Fuel Bidons	160g
Totals	644g (107g per hour)

*This is an approximate breakdown of what the team might take onboard for a total of six hours of riding. Formats and products will change depending on rider tolerances and preferences.

GETTING READY TO GO AGAIN

As soon as the riders cross the line the recovery window begins. Riders will make their way to the team bus and, following in the footsteps of team leader, Geraint Thomas, they will reach for REGO Rapid Recovery. “It’s the first drink we would get, traditionally you would just think of protein, but the whole replacing glycogen stores in your liver and muscles, it’s got a good amount of carbs and protein, so we get that down us straight away on the turbo,” explains Geraint. After a short time spinning out the legs and the competition of any media duties, the team will begin refuelling on solid foods, whilst on their way to the team hotel.

These long days can offer a little bit of respite during intense spells. But as with the unpredictability of stage racing, anything can happen, and time can be won or lost at any point.