Nutritional Preparation for L'Etape Czech Republic

L'Etape Czech Republic by Tour de France is a race for lovers of the Tour de France, passionate cyclists, and even amateur cyclists. Each participant tackles one of three routes on a road bike, based on their own choice. The longest route measures 130 km, the medium one 105 km, and the shortest 60 km. No matter which route you choose, it is essential not to underestimate training and to select the right nutritional strategy. Last year, the fastest participant completed the long route in 3.5 hours, while the slowest took around five hours. Sustaining high performance for such a long time is not easy. Ideal fine-tuning of cycling preparation requires a quality nutritional plan both in training and on race day.

Carbohydrates are the primary source of energy for endurance cyclists. The human body can store them in the form of glycogen. However, carbohydrate storage is limited, providing energy for only 60-90 minutes of exertion. The more glycogen reserves you have, the longer you can sustain high-intensity performance. Therefore, focus on consuming enough complex carbohydrates during preparation. For such a cyclist, carbohydrates should make up about 65% of the total daily intake. Complex (compound) carbohydrates supply long-term energy, while simple carbohydrates provide immediate energy. If you train in the afternoon, for example, opt for a pasta lunch. Before training, have an energy bar like the Isostar Endurance+ Sport Bar. During training, remember to have regular energy snacks, primarily consisting of simple carbohydrates, to provide immediate energy. This regular energy intake prevents a rapid drop in energy and the onset of a crisis. Good choices are Isostar energy gels and tablets.

Don't forget about hydration. The human body is composed of 75% water. The more demanding the performance, the more water and ions you sweat out, which need to be replenished. Regular hydration teaches the body to manage water efficiently, helping you prepare for race day. Pay sufficient attention to your hydration regimen with the Isostar Hydrate & Perform ion drink. It's not enough to just remember to drink before training. Regular hydration throughout the day is crucial. This way, more fluids get into the cells. On the contrary, quickly drinking a large amount of fluid at once only burdens the digestive tract and causes stomach problems.

Muscle cramps are a common complication in endurance disciplines. Prevention must start much earlier than on race day. Cramps can make the race very unpleasant or even end it prematurely. Add Isostar Bicarbonates to your training bottle along with the ion drink. Regular magnesium supplementation helps prevent muscle cramps, and baking soda removes lactic acid from the muscles, reducing their soreness.

After training, it's time to replenish depleted fluids and carbohydrate stores and eat food rich in proteins. Proteins help with recovery and serve as muscle protection. After training, have an Isostar Reload bar or an Isostar Reload drink. They will replenish all the necessary nutrients after exertion and prepare the body for the next training load.

In the evening, don't forget to get enough quality sleep. The more demanding the training, the more consistent you should be with your sleep schedule. Try to go to bed and get up at the same time every day. Give your body at least 8 hours of sleep. It's no wonder that sleep is said to be the best recovery.

Proper training is the foundation of success. Therefore, it's necessary to test your diet during training repeatedly under various conditions. Find out what you like best and what packaging suits you, and prepare it for race day. Every body is unique, and what works for someone else may not work for you. Choose the Isostar cycling set, specifically designed for this race. Test everything, and you'll be ready for race day.

Good luck!

The article for L'Etape Czech Republic participants was written by Mgr. Ing. Jana Olejníčková, Ph.D.