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Fueling The Individual Time Trial

By Adam Galuszka
July 18, 2016

On Thursday, the second and final individual team time trial departs from Sallanches, near the Mont Blanc massif. The 17km (10.5 mi) time trial is all out, 100% effort that lasts about 20 minutes. Riders will plan their pre-race nutrition very carefully and will eat their last full meal about 2.5 hours before their start time. That meal should be light: about 500-600 calories.
Then, 10-15 minutes before the start, a GU Gel is a great choice to boost blood sugar slightly. During a 20 minute all out effort, you don't need to eat anything during, but a slight boost in blood sugar right before is very important. Gu Gel packs energy-dense calories in a portable packet to help sustain energy demands of any duration or activity. The 100-calorie packet contains carbohydrates (maltodextrin and fructose) that use non-competing pathways to help maximize carbohydrate absorption and utilization while diminishing stomach distress. Suggested use: 1 gel 10-15 minutes prior to an intense 15-45 minute workout. During longer endurance workouts, supplement solid food with 1 gel per hour of exercise. Always consume with water. Benefits: Immediate boost in blood sugar with easily digestible carbohydrates for pure speed. Good source for electrolytes and amino acids during workouts. Some GU Gel flavors include caffeine which is a convenient source if you like to supplement with caffeine. BONUS: GU Gels are 20% off for the next three days! Grab some today as part of your Tour de France Feed Box!