Featured Product: GU Energy Gels. Recommended 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. The 2015 Tour de France starts this weekend with a 13.8km individual time trial in the beautiful Dutch city of Utrecht. Every rider that rolls out the start house has a chance at winning the yellow jersey. Although the Tour is 21 stages long, the lure of the yellow jersey will have every rider giving it 100% in the opening time trial. Tomorrow's time trial won't be long in duration, the winner likely finishing in around 16 minutes, but nutrition will play a role. Here are three tips for fueling your best individual time trial:
- You've already put in the hard work with a season worth of training. Your nutritional focus should be making sure that you maximize the fitness level your training has built up. The night before, stick to a balanced dinner that you know works well for you. Hydrate consistently and keep your feet up! Tour de France riders use the motto: don't stand when you can sit, and don't sit when you can lay down.
- During an individual time trial, start times vary throughout the day. You should plan your pre-race nutrition based on when you are starting your race. Your last full meal should be 2.5 hours before your start time, and should be light at 500-600 calories.
- 10-15 minutes before your start, take a GU Gel to boost your blood sugar slightly. During a 16 minute all out effort like the Tours opening time trial, you wouldn't need to eat anything during, but a slight boost in blood sugar before your start is important.