Dr. Kim Tofaute explains: “Nutrition has a decisive influence on performance weight. The lighter the athlete, the easier it is to ride uphill. Moreover, with less weight, unnecessary ballast, i.e., body fat, also decreases. Since muscle mass is often smaller with lower weight, professional athletes adjust muscle mass to the requirements. As a sprinter, you need muscles more than a climber. Nutrition is also the fuel for the body. Cyclists should pay attention to a fundamentally healthy, balanced, and functional diet. It can and should also be super tasty. For high performance in cycling, it is important that the tank is full, i.e., the glycogen stores are as full as possible. In the end, the one who still has glycogen in the tank (in reserve; see below) is ahead. To slow down the metabolism of glycogen, the body is conditioned through fat metabolism training so that energy is provided to a high degree through fats. This training is particularly noticeable for beginners.”

Proteins

Proteins play an important role in muscle building and repair. They are essential for recovery after hard training sessions and competitions. Proteins consist of amino acids, which are the building blocks of muscles. For cyclists, it is important to consume enough protein to strengthen muscles and prevent muscle breakdown.

Carbohydrates

Carbohydrates are the primary energy source for cyclists. They are stored in the body as glycogen, which is stored in the liver and muscles. During intense training sessions and competitions, the body taps into these glycogen stores to quickly provide energy. Adequate carbohydrate intake is crucial to maximize glycogen stores and ensure a constant energy supply. Dr. Kim Tofaute explains: "Carbohydrate supply plays an outstanding role in the body's energy production. Therefore, the basic diet should have a high proportion of carbohydrates. A rough guideline is about 60%. Before cycling, bread, muesli, pasta, or rice are good options to fill the 'tank' once again. While cycling, small carbohydrate snacks (fruit, cake, bars, gels, etc.) help refill the 'tank.' The replenishment should start after about an hour and be repeated every 30 to 60 minutes, depending on the load. Professionals consume between 0.5 and 1 gram of carbohydrates per kilogram of body weight per hour during intense loads."

Fats

Fats are another important energy source, especially during longer, less intense activities. They help stabilize energy production and contribute to the absorption of fat-soluble vitamins. It is important to include healthy fats like Omega-3 and Omega-6 fatty acids in the diet, as they have anti-inflammatory properties and support overall health. However, endurance athletes should not rely solely on their fat reserves or fats as nutrition. Here is an old saying: Fats burn only in the fire of carbohydrates. This means that carbohydrates must always be supplied to keep the fat metabolism going. Carbohydrates are the muscles gasoline, fats the muscles diesel for cyclists. Proteins can be considered the building material of muscles in this context.

Let’s look at this in terms of optimization. Just as things are developed and insights gained in Formula 1 racing that are then used in the production of cars, we can look at competitive cycling and apply these insights to the average cyclist and their weekend tours. Those who have a race or a strenuous tour ahead should focus on loading their carbohydrate stores. Carbohydrate loading, also known as carb-loading, is a method to maximize glycogen stores in the muscles before a competition or very intense training days. This usually happens in the last three days before the competition or a long, strenuous bike tour. In performance-oriented sports, this is also known as tapering. During this time, carbohydrate intake should be increased, and training intensity reduced. Suitable foods are rice, pasta, bread, potatoes, and fruit.

On the day of the competition or a long tour, breakfast should be easily digestible and rich in carbohydrates. An example would be a bowl of oatmeal with bananas and honey or a portion of pasta with tomato sauce (no joke, in professional sports, hearty meals are sometimes eaten even for breakfast). It is advisable to have breakfast about three to four hours before the start to allow enough time for digestion. Shortly before the competition, about 30 to 60 minutes before, a small, carbohydrate-rich snack can be consumed, such as a banana or an energy bar.

"Maintaining a balanced fluid level in the body," says Dr. Kim Tofaute, "is important for optimal function and performance. Depending on the intensity, fitness level, and external factors (temperature, sunlight, wind, etc.), the body loses varying amounts of fluid. As a good guideline, one bottle (0.5 liters) of water should be drunk per hour." But sports drinks or fruit spritzers are also suitable, according to Tofaute. It is further recommended to increase fluid intake the day before a competition or a very strenuous bike tour. On the day of the competition, continuous drinking should begin with a large glass of water or a sports drink at breakfast. About 15 to 20 minutes before the start, another smaller amount of fluid can be consumed.

During a competition, it is important to maintain glycogen stores (see above: carbohydrate stores), especially during longer events. Cyclists should consume carbohydrates every 20 to 30 minutes during the competition to ensure a constant energy flow. Suitable sources are energy bars, gels, bananas, or other carbohydrate-rich snacks. A general guideline is to consume about 60 to 90 grams of carbohydrates per hour during intense exertion.

Fluid intake during a high-intensity bike ride is just as crucial as food intake. Dehydration can lead to a significant drop in performance. Cyclists should try to drink small amounts of fluid every 15 to 20 minutes, ideally about 500 to 750 milliliters per hour, depending on weather conditions and individual sweat rate. (Tip: Why not set a timer on your wristwatch or smartphone to remind you to drink every 20 minutes, especially in hot weather?!) Isotonic sports drinks are particularly beneficial as they provide not only water but also electrolytes like sodium, potassium, and magnesium, which are lost through sweat but are essential for muscle function.

During long competitions and hot conditions, the loss of electrolytes through sweat can be significant. Electrolytes are important to maintain fluid balance in the body and prevent muscle cramps. Salt tablets or electrolyte-rich drinks can help compensate for these losses. Cyclists should adjust their electrolyte intake based on their individual sweat rate and competition conditions. Those who want precise information can consult a sports scientist/nutritionist.

Every cyclist is unique. Therefore, it may be necessary to adjust the diet individually. Factors such as body weight, gender, training intensity, competition duration, and personal preferences play a role in designing the nutrition plan. It can be helpful to test different strategies during training to find the optimal nutrition for competition day. Especially for professional athletes and ambitious amateurs, visiting a sports scientist and/or nutrition expert can make sense. These professionals can tailor nutrition and athletic activity in training and competition based on individual data to optimize performance.

A well-thought-out nutrition and dietary strategy is crucial for performance in cycling. And what is right for professionals or strong amateur athletes cannot be wrong for recreational and weekend cyclists. Carbohydrates provide the necessary energy, proteins support muscle building and recovery, and fats offer a stable energy source during longer exertions. Nutrition before and during the competition should be carefully planned to ensure the body is optimally supplied and can perform at its best. By choosing the right foods and timing their intake correctly, cyclists can significantly improve their endurance, strength, and recovery ability.