NUTRITIONAL GUIDE FOR THE ÉTAPE DU TOUR 2018

Transcription

1 8 JULY EDITION th A.S.O NUTRITIONAL GUIDE FOR THE ÉTAPE DU TOUR 2018 ANNECY - LE GRAND-BORNAND This guide was prepared with Isostar, official partner of the Étape du Tour. INFOS, REGISTRATION & PREPARATION timeto.com

2 EDITO You are one month away from your challenge of the year. One of the key questions at this stage of your preparation is: What should I be eating? The aim of this guide is to help you through this final month of preparation, up to race day and after the event as you adjust back to a normal diet. Several themes will be covered: Specific products related to the effort and management of an athlete. Feeding protocol during preparation. The nutritional protocol Isostar suggest for the big day and the recovery days after the event. IMPORTANT: remember that you should experiment with this nutritional protocol, particularly in terms of energy drinks and breakfasts, during your preparation and not on race day! And they re off! Official Partner

3 WHAT ARE THE FOOD PRODUCTS OF AN ATHLETE? In addition to the foods that you would normally find in your diet (dried fruits, fruit, gingerbread ), here are a few specific products relating to sport which you ve probably heard about. But are you sure you know how to use them? GELS ENERGY SHOTS IMPACT? Reduces fatigue during effort. WHEN TO CONSUME THEM? min before the desired effect. WARNING: given the high caffeine content in this type of product, you should restrict consumption of energy shots until the home straight! IMPACT? Gives you a boost during difficult stretches in training or racing. There are two types of gels, in capsules or in sachets. WHEN TO CONSUME THEM? 5-10 min before the difficult stretch. WARNING: systematically drink a few mouthfuls of water after taking each gel to avoid any gastric discomfort which can result from the concentrated carbohydrates. NEW: this year we are offering all participants in the Étape du Tour a pouch for gels and any other used packaging until getting to the next refreshment station. There s no need to litter! FRUIT BOOSTS IMPACT? Gives you a boost during difficult stretches in training or racing. These are a good alternative to gels for people who find the format and textures of gels difficult to swallow. WHEN TO CONSUME THEM? 5-10 minutes before the difficult stretch.

4 WHAT ARE THE FOOD PRODUCTS OF AN ATHLETE? RECOVERY PRODUCTS ISOTONIC DRINKS CEREAL BARS IMPACT? They provide energy during intense, sustained effort. They are different from other formats (gels, drinks, fruit boosts) in that they contain a wider range of nutrients. Taken in small pieces, they provide a variety of flavours. WHEN TO CONSUME THEM? Taken regularly, these bars provide continuous energy during effort. IMPACT? There are three reasons why endurance athletes use isotonic drinks: energy, hydration and sodium. WHEN TO CONSUME THEM? Depending on the duration of the exercise, they provide the energy needed for the muscles to function during effort. WARNING: overdosing on these drinks can lead to dehydration. In contrast, underdosing will hydrate the body more, but with lower carb loading. WHY? Once training or the race is over, it is important to focus on recovery. The muscle fibres in your body have been under pressure for several hours and have been damaged. In order to repair these fibres, it is crucial to supply your body with proteins, the basic tools for muscle synthesis. The other stage in recovery consists of regenerating your glycogen reserves, which have been significantly drained during this long endurance exercise. These products generally take the form of bars or drinks.

5 ADVICE TO REMEMBER DURING YOUR PREPARATION AND ON RACE DAY Hydrate yourself correctly, particularly in the days leading up to the event (1.5l/day) and on the day of the event. DURING THE LAST WEEK AND THE DAY BEFORE THE EVENT : Manage your energy intake before and during your runs. When you are preparing your daily meals, it is important to eat a balanced diet with equivalent inputs in proteins (meat, fish, omelettes ), vegetables (raw or in soups) and starches (rice, potatoes, quinoa, pasta ). During the last week, don t forget to hydrate yourself (1.5l/day) and to add to your meal at least one fruit and/or dairy product. Test your products during your preparation and not on the big day!

6 WHAT SHOULD YOU EAT IN THE MORNING OF THE RACE? Here is an example of a typical breakfast, which can be adjusted according to your taste and habits, as well as your digestive sensations. Bread, butter, jam. Ham, omelette, scrambled eggs or hard-boiled eggs. A yoghurt, fromage blanc, cottage cheese and honey or jam. A drink (tea, coffee or herbal tea). If you find it difficult to digest a meal in the morning, make a filling snack such as a cake or powdered meal, rich in carbohydrates. To avoid any digestion problems, wait at least three hours between the last meal and the start of the event. EAMPLES OF DRINKS BETWEEN THE LAST MEAL AND THE START: Long-distance energy drinks diluted in 50% water. A bottle with half fruit juice, half water.

7 REFRESHMENTS ON RACE DAY! The following items will be principally found on the liquid feeding stations (non-exhaustive list): There will be no less than 8 feeding stations awaiting you on the Étape du Tour route: Liquid feeding station Kilometric marker Full feeding station Thônes 40.5 Manigod 54.5 La Clusaz 61.5 Plateau des Glières 81.5 Fillière 95.5 Cluses Le Reposoir 150 Col de la Colombière Still and/or sparkling water. Sugary drinks. The following items will be principally found on the full feeding stations (non-exhaustive list): Savoury products (cheese, bread, savoury biscuits ). Sweet products (fruit, dry fruit, cereal bars, sweet biscuits ). Still water, sugary drinks. Isostar products and energy drinks. HAUTE-SAVOIE , , GRAND-BORNAND 943 m LE m Col de la Colombière m LE REPOSOIR m Col de Romme 491 m SCIONZIER 452 m BONNEVILLE 667 m THORENS-GLIÈRES m Montée du plateau des Glières 999 m SAINT-JEAN-DE-SIT 800 m ENTREMONT m Col de la Croix Fry 457 m TALLOIRES m THÔNES 455 m ANNECY Isostar, is the official partner of the Étape du Tour and will feature at the various feedings stations offering sports products: 169 km Cola booster gels; Strawberry and Apricot Fruit Boosts; High Energy Multifruit energy bars; Hydrate & Perform Orange and Cranberry isotonic drinks.

8 EAMPLE OF A DIET PROTOCOL FOR EVERY HOUR OF EFFORT 500ML/HOUR in small gulps START On the morning of Race Day, as part of your breakfast with sufficient hydration 1 booster gel OR ½ banana at the refreshment station OR 1 Crunchy Crackers bar OR 4-5 dried apricots at the refreshment station OR ½ Endurance+ bar OR 2 dried apricots + ¼ orange at the refreshment station OR ¼ banana + ¼ orange dried apricots at the refreshment station OR 1 Energy Shot* ML/HOUR FINISH In the first half an hour after the end of the event ml water at each refreshment station *Energy shot: may be consumed minutes before the 2 biggest difficult stretches (e.g.: The climb up to the Plateau des Glières and the Cols de Romme + la Colombière) EAMPLE OF A RATION FOR A SI-HOUR RACE: 6 bottles of 500 ml of Endurance+ + water at the refreshment stations 1 booster gel 4-5 dried apricots at a refreshment station 2 Crunchy Crackers bars 2 Energy Shots After the end of the event and for the next two-three hours

9 ADVICE AFTER THE RACE Ideally between thirty minutes and three hours after the end of the event: Continue to hydrate yourself regularly: 150% of the water you have lost must be replaced within two to four hours after the effort, then continue to hydrate regularly (tip: monitor the colour of your urine). Rebuild your energy supplies: focus on fruits (ripe bananas, grapes ) during the two to three hours after the event, energy drinks and isotonic sports drinks, foods such as rice, semolina, etc. (rice cakes or semolina puddings). Get back to a balanced and varied diet as soon as possible.

10 To complete your preparation, discover all the 2018 Étape du Tour support guides on Training guide Training equipment