{"id":17830,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=17830"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"the-giro-fuelling-a-flat-stage","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/the-giro-fuelling-a-flat-stage\/","title":{"rendered":"THE GIRO &#8211; FUELLING A FLAT STAGE\u00a0\u00a0  \u00a0"},"content":{"rendered":"<p><span data-contrast=\"none\">A day the GC contenders take a backseat and the sprinter&#8217;s teams come to the fore. Or is it? Year after year we see flatter stages being pivotal in the overall standings. This year\u2019s Giro d&#8217;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.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"none\">HOW DO YOU FUEL FOR FLAT STAGES?\u00a0<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"none\">We have gained insight into a typical fuelling approach for the team on flatter stages from Team Performance Nutritionist, Dr. Marc Fell, who advises: \u201cDuring <\/span><span data-contrast=\"none\">flat stages<\/span><span data-contrast=\"none\">\u2026 riders will be encouraged to feed more on solid-based foods like the <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-go-energy-bake-12-pack\"><span data-contrast=\"none\">SiS<\/span><span data-contrast=\"none\"> GO Energy Bake<\/span><\/a><span data-contrast=\"none\"> and even <\/span><a href=\"https:\/\/www.scienceinsport.com\/beta-fuel-energy-chew-pack\"><span data-contrast=\"none\">SiS Beta Fuel Chews<\/span><\/a><span data-contrast=\"none\">.\u201d 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,\u00a0 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 <\/span><span data-contrast=\"none\">the team has more time to <\/span><span data-contrast=\"none\">savour the products. Riders will also have rice cakes which is another whole food variation for the riders to get stuck into.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"none\">SWITCHING UP THE FUELLING AS THE RACING BEGINS<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"none\">Fuelling and racing strategies will often switch as the end of the flat stages loom nearer. The sprinter\u2019s 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: \u201cGels, like the <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-go-isotonic-energy-gel-pack\"><span data-contrast=\"none\">SiS GO Isotonic<\/span><\/a><span data-contrast=\"none\"> or <\/span><a href=\"https:\/\/www.scienceinsport.com\/beta-fuel-gel-pack\"><span data-contrast=\"none\">SiS Beta Fuel<\/span><\/a><span data-contrast=\"none\">, are ideal as it gets towards the business end of the stage.\u201d The delivery format of these products allows for \u201ca quick and easy energy boost\u201d that will help keep the riders in the right position towards the front of the bunch.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">The riders will also take on board \u201c<a href=\"https:\/\/www.scienceinsport.com\/sis-go-energy-powder-1-6kg\">S<\/a><\/span><span data-contrast=\"none\">iS GO Energy Powder<\/span><span data-contrast=\"none\"> or <\/span><a href=\"https:\/\/www.scienceinsport.com\/beta-fuel-80\"><span data-contrast=\"none\">SiS Beta Fuel 80 Powder<\/span><\/a><span data-contrast=\"none\"> \u2013 for energy and hydration\u201d.\u202f<\/span><span data-contrast=\"auto\">This is something that the team can rely on every time they reach for their bidon.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"auto\">HOW MANY CARBS WILL THE RIDERS TAKE ON BOARD\u00a0<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<table data-tablestyle=\"MsoTableGrid\" data-tablelook=\"1184\">\n<tbody>\n<tr>\n<td data-celllook=\"0\"><b><span data-contrast=\"auto\">Product<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<td data-celllook=\"0\"><b><span data-contrast=\"auto\">Carbohydrate content<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">2 x GO Energy Bake<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">60g<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">3 x Beta Fuel Chew<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">135g<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">3 x INEOS Rice Cakes<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">75g<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">2 x INEOS Mini Paninis<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">40g<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">2 x Beta Fuel Gel<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">80g<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">2 x GO Energy Powder Bidons\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">94g<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">2 x Beta Fuel Bidons<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">160g<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td data-celllook=\"0\"><b><span data-contrast=\"auto\">Totals<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<td data-celllook=\"0\"><span data-contrast=\"auto\">644g (107g per hour)<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><i><span data-contrast=\"auto\">*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.<\/span><\/i><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"none\">GETTING READY TO GO AGAIN<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"none\">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 <\/span><a href=\"https:\/\/www.scienceinsport.com\/sis-rapid-recovery-powder\"><span data-contrast=\"none\">REGO Rapid Recovery<\/span><\/a><span data-contrast=\"none\">. \u201cIt\u2019s 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\u2019s got a good amount of carbs and protein, so we get that down us straight away on the turbo,\u201d explains Geraint. After a short time spinning out the legs and <\/span><span data-contrast=\"none\">the competition of any media duties, the team will begin refuelling on solid foods, whilst on their way to the team hotel.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">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.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dr. Marc Fell, Team Performance Nutritionist, provides insight into a typical fuelling approach for the INEOS team on flatter stages.<\/p>\n","protected":false},"author":2,"featured_media":17832,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[398,569],"tags":[56,228,387,600,601],"class_list":["post-17830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling","category-fueling-guides","tag-carbohydrate","tag-fuelling","tag-giro","tag-ineos","tag-ineos-grenadiers"],"acf":{"subtitle":"","product_skus":"9000-131270 , energy-bakes-12-pack , go-energy-1-6kg","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/05\/GIRO-ARTICLEArtboard-2.png","duration_type":"time","duration_time":"3 mins"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>THE GIRO - FUELLING A FLAT STAGE\u00a0\u00a0 \u00a0 -<\/title>\n<meta name=\"description\" content=\"Dr. Marc Fell, Team Performance Nutritionist, provides insight into a typical fuelling approach for the INEOS team on flatter stages.\" \/>\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\/the-giro-fuelling-a-flat-stage\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"THE GIRO - FUELLING A FLAT STAGE\u00a0\u00a0 \u00a0 -\" \/>\n<meta property=\"og:description\" content=\"Dr. Marc Fell, Team Performance Nutritionist, provides insight into a typical fuelling approach for the INEOS team on flatter stages.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/the-giro-fuelling-a-flat-stage\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/ScienceInSportOfficial\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-12T00:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/05\/GIRO-ARTICLEArtboard-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"825\" \/>\n\t<meta property=\"og:image:height\" content=\"510\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"The Performance Solutions Team\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"The Performance Solutions Team\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/the-giro-fuelling-a-flat-stage\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/the-giro-fuelling-a-flat-stage\\\/\"},\"author\":{\"name\":\"The Performance Solutions Team\",\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/#\\\/schema\\\/person\\\/5382b565214ed98f98cf0e1ba5ec4807\"},\"headline\":\"THE GIRO &#8211; 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