The Team Bus Fridge – What the Pros Really Eat
Why It Matters
On the Tour de France, a rider can burn 5,000 to 6,000 kcal per day on average, and even more on big stages. To sustain this, teams plan carb intake down to the minute. Current recommendations range from 90 to 120 g of carbs per hour, with some pros going higher if their gut tolerance allows. Impressive—but for the average rider, there’s nuance: you don’t need to hit those numbers on shorter rides.
Before the Start – Breakfast, Pre-Hydration, and… Bicarbonate When It Makes Sense
Mornings usually look like this: a big bowl of easy-to-digest carbs (oatmeal, rice, white bread), a little protein, and a salty hydration plan tailored to each rider’s sweat profile. The idea is simple: start with full tanks.
The “Bicarb” Case: Sodium bicarbonate can buffer acidity and delay the burning sensation during intense efforts. The long-standing problem? Your stomach might protest. Encapsulated hydrogel versions (e.g., Maurten Bicarb) improve tolerance. They’re pricey and usually saved for key race days. If you’re curious, test it in training—never on race day.
During – The Simple 60 / 90 / 120 g of Carbs per Hour Rule
L- ≤ 2 hours: target ~60 g of carbs/hour.
- 2.5–4 hours: aim for 90 g/hour with a glucose + fructose mix.
- > 4 hours or high intensity: some tolerate 110–120 g/hour, but only if you’ve trained your gut for it.
Where to Stash Your Fuel:
- Jersey pockets: gels, soft bars.
- Frame bag: chews, denser bars, mini sandwiches, rice cakes.
- Bottles: 60–90 g of carbs per litre, adjusted for heat and tolerance.
- Timing: eat every 15–30 minutes—don’t wait until you’re hungry.
How many carbs should I take in based on my weight and how long I ride?
In just a few seconds, you can figure out how many carbs you need based on your body weight and how long you usually ride your bike.
How many carbs should I consume based on my weight and ride duration?
Heat – Slushies, Ice, Cold Bottles: Useful or Just Placebo?
When it’s hot, teams go full “ice mode”: semi-frozen gels or drinks, ice-cold bottles, even ice socks down the jersey. Both in the field and in studies, slushies and cold water before/during exercise can help limit heart rate drift and perceived exertion. For you: freeze one bottle the night before, sip it at the start, and keep small cold hits coming.
After – The 30–60 Minute Recovery Window: Carbs + Protein First
Post-ride, the priority is replenishing carbs and adding protein to kickstart glycogen resynthesis and muscle repair.
Goal #1 – Refill Glycogen:
If you’ve got another session later the same day or tomorrow, aim for 1.0–1.2 g of carbs/kg/hour for the first 1–4 hours after exercise. This is the main lever for energy recovery.
Goal #2 – Repair Muscle:
Add 20–40 g of high-quality protein (≈ 0.25–0.4 g/kg) in the first hour. This supports protein synthesis and can speed glycogen replenishment if carb intake is lower. Choose a leucine-rich source (dairy protein, whey, or a complete plant mix).
Practical Options:
- Specialised recovery drinks like Spark or Skratch Labs.
- DIY recovery drink: 60–80 g total carbs (drink + fruit) + 25–30 g protein (whey or equivalent).
- Low-fat chocolate milk or similar dairy alternative: convenient with a good carb + protein ratio. Not magic, but as effective as many commercial drinks if the totals match.
- Everyday foods: Greek yogurt + granola + banana, or a rice bowl + omelette. The key is hitting your g/kg targets above.
For “no-rush” recovery days:
If you don’t have another session soon, your daily total matters most—typically 5 to 12 g carbs/kg/day based on your training load, spread with 20–40 g protein every 3–5 hours.
2025 Trend – Cherry Juice:
Increasingly seen at stage finishes (blue cartons, concentrated formats), used by some teams for its anthocyanins and a small carb boost post-race. Best tested cautiously and mainly for multi-day events—results vary, and it’s no miracle cure.
Tour de France Femmes – Same Rules, Small Nuances
The basics are the same: prioritise carbs, structure hydration, optimise recovery. Needs vary from one athlete to another, and research is still evolving. Two sensible watchpoints:
- Individual variability (menstrual cycle, overall load, logistics) can influence effort perception and substrate use.
- Watch for Relative Energy Deficiency in Sport (RED-S)—performance and health depend first on adequate energy intake. The universal takeaway: plan ahead, fuel often, and practise your strategy.
Quick Pre-Ride Checklist
- Do you have enough to hit 60/90/120 g/hour for at least the first half of your ride?
- Are your bottles mixed correctly and easy to grab?
- Have you got a heat plan if the humidex spikes?
- Is your post-ride snack ready in the fridge?
Key Takeaway
The Tour bus fridge isn’t magic—it’s a ruthless carb logistics system, fine-tuned for heat and recovery. Take what’s realistic for you, train your gut, and aim for simple targets: 60, 90, or 120 g/hour depending on ride length and intensity.
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