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.
: 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.
: 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