{"id":17702,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=17702"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"geraint-thomas-in-it-for-the-long-haul","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/geraint-thomas-in-it-for-the-long-haul\/","title":{"rendered":"GERAINT THOMAS: IN IT FOR THE LONG HAUL"},"content":{"rendered":"

HOW GERAINT THOMAS USES THE SCIENCE OF NUTRITION TO GO THE DISTANCE\u00a0<\/strong><\/h3>\n

Geraint Thomas stops short of calling the particular brand of pain and suffering brought on by long, hard days in the saddle, \u2018exciting\u2019<\/em>. It\u2019s a human emotion. That\u2019s good. Because the alternative would mean I was talking with a machine.<\/p>\n

\u201cGrand Tours and long, hard stages suit me. I just want to push the limit all the time. Even when we\u2019re in training camp I\u2019m trying to get a group of lads to do a lap of Majorca and only a few people actually do it. Stuff like that I find\u2026\u201d Thomas takes check, pausing to choose the right words. \u201cExcites me sounds \u2026 yeah, I\u2019m not that crazy \u2026 it\u2019s the challenge of it all really, and that\u2019s what\u2019s enjoyable.\u201d<\/p>\n

A lap of Majorca is over 300km. For a voluntary<\/em> training run. So, it\u2019s perhaps Thomas\u2019s willingness to go the extra kilometre that explains how, at 36, he\u2019s still getting it done for one of the most successful teams in world cycling.<\/p>\n

<\/h3>\n

WHAT ENDURANCE MEANS TO GERAINT THOMAS<\/strong><\/h3>\n

\u201cTo me, endurance means a long effort. It takes a lot of time and means long, hard days in the saddle. Grand Tours, racing day in, day out, always pushing yourself, always trying to go further, harder, for longer. I like the challenge of something that seems hard, the work ethic and enjoying pushing my body to the limit and seeing how far I can go.\u201d<\/p>\n

Next year marks 17 years that Thomas has been a professional cyclist. And in a sport that favours the young, it\u2019s understandable that more recently he\u2019s had to address inevitable media questions regarding retirement. For now, though, Thomas isn\u2019t going anywhere.<\/p>\n

After a successful career that includes a Tour de France title, Olympic Gold, and a peloton-sized amount of Grand Tour stage race victories, his experience to the INEOS Grenadiers is worth as much as his desire to compete. There\u2019s very little that can prepare you for a Grand Tour. Ask Thomas and he\u2019ll be quick to tell you that until you do it, you have no idea what it demands of you. It\u2019s why he values his experience as much as the Grenadiers do.<\/p>\n

<\/h3>\n

GERAINT THOMAS\u2019S HARDEST RACE<\/strong><\/h3>\n

\u201cOne of the hardest races was when I did the tour for the first time. I was 21 at the time, and every day I was finishing completely spent and thinking there was no way I could start tomorrow. But you have your massage, dinner, you get up in the morning and you go, \u2018well I\u2019m here, I may as well start\u2019, and you kind of get going again. Mentally that was really hard, but since then I\u2019ve never felt like I suffered as much as that, and if I do feel like I\u2019m suffering I remember that time where it was just a massive fight just to finish the stages. That tour in 2007 was by far the most I\u2019ve ever suffered and I had to really battle to get through.\u201d<\/p>\n

It was a pivotal learning opportunity that has served him well throughout his career. But, despite having the luxury of the Grenadiers\u2019 world class support team at his disposal, Thomas had no choice but to play a more active role in what he does off the bike to ensure his success on it.<\/p>\n

<\/h3>\n

NUTRITION WILL ALWAYS BE KEY<\/strong><\/h3>\n

\u201cNutrition is one of the biggest factors when it comes to a GT. When you\u2019ve done it properly and you fuel well, the difference is massive. Even now with my career, I\u2019m still learning and realise back 10 years ago the difference \u2013 when you fuel, what type of fuel\u2026 And obviously the recovery as well, not just during the stage. The things you do around it, in the evening, in the morning, it all makes a massive difference and for sure, if you don\u2019t nail that it\u2019s the difference between winning or not.\u201d<\/p>\n

Like all sports, professional cycling has evolved over the last decade into one that\u2019s faster, more aggressive and more intense. Science plays a more active role; technology produces data, which informs trainers and technicians who use it to generate optimum performance through training, nutrition, and recovery.<\/p>\n

\u201cRecovery is a massive part of it, and I\u2019m still learning new things every year as the sport develops and more science comes into it. You understand more now, [such as] the best time to have your protein and carbohydrates and the amounts and when, so that all comes into play. The better you recover, the better you\u2019ll feel the next day and the more you can do, so it\u2019s a massive difference from even four to five years ago, let alone when I started my career. Psychologically, in the morning if you\u2019re feeling a bit better, a bit fresher, you\u2019re a lot more confident going into the day.\u201d<\/p>\n

<\/h3>\n

MENTAL STRENGTH IS STILL VITAL TO SUCCESS<\/strong><\/h3>\n

The mental aspect of professional cycling is something that science is yet to affect. Everything has its limits, so for now it\u2019s nice to imagine that it never will. For now, it remains the sole vestige of a sport that\u2019s unaffected by technology, one that still largely relies on individual stoicism. For now, it\u2019s still very much what separates the journeymen from the champions.<\/p>\n

Geraint Thomas is one of those champions, but his approach to enduring tough stages of a race is not much different to the way most of us approach a difficult task.<\/p>\n

\u201cGetting through the hard days for me, I find breaking up the stage is a better way of dealing with it. Similarly with a GT, not looking at it like a big three-week block, but breaking it down in to four or five sections. And then when it comes to the days, breaking them up into the first part, and the climbs in the middle, and then the final climb. So, bitesize chunks rather than one big, hard slog and to tick off each section as it comes, and then you can see the finish line a lot easier.\u201d<\/p>\n

In the meantime, while the physical demands of the sport are only intensifying, the advantage gained for riders through the quality of scientific information and feedback using is often decisive. For Thomas, it goes some way toward explaining why his power output is greater now than four years ago.<\/p>\n

\u201cGT racing has changed a lot compared to when I won, which wasn\u2019t even that long ago, but my power over 1-minute right the way through to 20-minutes has increased and I think a lot of factors come into it. Training and obviously nutrition is a big part of that as well as recovering better and fuelling better during training so you just perform better. But at the same time, in 2018 I wasn\u2019t fully on the limit, I still had a bit left. But every race is different. In 2018 if you messed up a couple of days [of nutrition] you could probably get away with it, whereas now every day is intense so if you do under-fuel one day it\u2019s going to have a massive knock-on effect, so it\u2019s even more critical now.\u201d<\/p>\n

<\/h3>\n

HOW TO RECOVER LIKE GERAINT THOMAS<\/strong><\/h3>\n

\u201cThe sooner you can start the recovery process, the better. We\u2019ve only got a short window before the stage starts the next day, so [timeliness] is vital to recovery. REGO Rapid Recovery is the first drink we get given. Traditionally you think you just need protein, not carbs, but the whole replacing glycogen stores in your muscles and in your liver is vital. It\u2019s got a good amount of protein and carbs in there and you get that down you straight away on the turbo.\u201d<\/p>\n

    \n
  1. Jump straight on turbo bike after race for warm down<\/li>\n
  2. Drink SiS REGO Rapid Recovery<\/a> drink while spinning legs<\/li>\n
  3. Drink tart REGO Cherry Juice<\/a> on the bus (anti-inflammatory properties to reduce pain and accelerate recovery)<\/li>\n
  4. Eat carbs such as rice, pasta or potatoes with protein like tuna or chicken on the bus on way to hotel (amount depends on how hard the stage was)<\/li>\n
  5. Get a massage at hotel before dinner<\/li>\n
  6. Eat a full dinner with quality carbs and protein to continue fuelling<\/li>\n
  7. Drink protein shake before going to bed<\/li>\n<\/ol>\n

    \u201cIt goes down easily to be fair. It\u2019s not like you\u2019re forcing it down because the racing we do now is so intense, so you know you need it. It’s pretty easy to do, but it is a lot of fuelling.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

    HOW GERAINT THOMAS USES THE SCIENCE OF NUTRITION TO GO THE DISTANCE\u00a0 Geraint Thomas stops short of calling the particular brand of pain and suffering brought on by long, hard days in the saddle, \u2018exciting\u2019. It\u2019s a human emotion. That\u2019s good. Because the alternative would mean I was talking with a machine. \u201cGrand Tours and […]<\/p>\n","protected":false},"author":2,"featured_media":17726,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[398,571],"tags":[7,25,39,43,58,59],"class_list":["post-17702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling","category-athletes-partners","tag-training","tag-athletes","tag-cycling","tag-ride","tag-recovery","tag-rego"],"acf":{"subtitle":"","product_skus":"rego-1-6kg , 9000-131270 , 9000-131205 , 2240011","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/02\/MicrosoftTeams-image-26.jpg","duration_type":"time","duration_time":"7 mins"},"yoast_head":"\nGERAINT THOMAS: IN IT FOR THE LONG HAUL -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/geraint-thomas-in-it-for-the-long-haul\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"GERAINT THOMAS: IN IT FOR THE LONG HAUL -\" \/>\n<meta property=\"og:description\" content=\"HOW GERAINT THOMAS USES THE SCIENCE OF NUTRITION TO GO THE DISTANCE\u00a0 Geraint Thomas stops short of calling the particular brand of pain and suffering brought on by long, hard days in the saddle, \u2018exciting\u2019. It\u2019s a human emotion. That\u2019s good. 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