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INFOS, REGISTRATION & PREPARATION timeto.comThis guide was prepared with Isostar, official partner of the Étape du Tour.

NUTRITIONAL GUIDE FOR THE ÉTAPE DU TOUR 2018

8 JULY 2018 - 28th EDITION

ANNECY - LE GRAND-BORNAND

O f f i c i a l P a r t n e r

EDITO

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!

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.

WHAT ARE THE FOOD PRODUCTS OF AN ATHLETE?

ENERGY SHOTS

IMPACT? Reduces fatigue during effort. WHEN TO CONSUME THEM? 20-30 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!

GELS

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.

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.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!

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?

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.

ISOTONIC DRINKS

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.

RECOVERY PRODUCTS

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.

WHAT ARE THE FOOD PRODUCTS OF AN ATHLETE?

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.

Manage your energy intake before and during your runs.

Test your products during your preparation and not on the big day!

DURING THE LAST WEEK AND THE DAY BEFORE THE EVENT :

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.

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.

EXAMPLES 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.

WHAT SHOULD YOU EAT IN THE MORNING OF THE RACE?

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REFRESHMENTS ON RACE DAY!

There will be no less than 8 feeding stations awaiting you on the Étape du Tour route:

Kilometric marker Liquid feeding station

Full feeding station

Thônes 40.5 X

Manigod 54.5 X

La Clusaz 61.5 X

Plateau des Glières 81.5 X

Fillière 95.5 X

Cluses 134.5 X

Le Reposoir 150 X

Col de la Colombière 157.5 X

Isostar, is the official partner of the Étape du Tour and will feature at the various feedings stations offering sports products:

Cola booster gels;

Strawberry and Apricot Fruit Boosts;

High Energy Multifruit energy bars;

Hydrate & Perform Orange and Cranberry isotonic drinks.

The following items will be principally found on the liquid feeding stations (non-exhaustive list):

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.

EXAMPLE OF A DIET PROTOCOL FOR EVERY HOUR

OF EFFORT

1 booster gel OR ½ banana at the refreshment stationOR 1 Crunchy Crackers bar OR 4-5 dried apricots at the refreshment stationOR ½ Endurance+ barOR 2 dried apricots + ¼ orange at the refreshment station OR ¼ banana + ¼ orange + 1-2 dried apricots at the refreshment stationOR 1 Energy Shot*

150-200 ml water at each refreshment station

On the morning of Race Day, as part of your breakfast with

sufficient hydration

500-800 ML/HOUR

In the first half an hour after the end of the event

After the end of the event and for the next two-three

hours

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

*Energy shot: may be consumed 20-30 minutes before the 2 biggest difficult stretches (e.g.: The climb up to the Plateau des Glières and the Cols de Romme + la Colombière)

START FINISH

EXAMPLE OF A RATION FOR A SIX-HOUR RACE:

500ML/HOURin small gulps

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.

To complete your preparation, discover all the 2018 Étape du Tour support guides on http://www.letapedutour.com/en/:

Training guide Training equipment