2024 TDF: How to Sleep at The Tour
By Matt Johnson
Founder of The Feed.
The finish of a grueling Tour de France stage is just the start of another race: the recovery. How do TDF riders wind down, refuel, and get enough rest for the next day for three weeks? We have a few tips and tricks to help you get better sleep + better recovery for your next session.
The adrenaline of riding at 60 km/h in the last 10 km of a stage, sweat dripping down your depleted body as you rub elbow-to-elbow with 200 other riders while avoiding obstacles amidst the deafening cheers of up to 100,000 fans can leave riders so shaky they're unable to text on their phones for a good half hour – thank goodness for swiping and scrolling.
When the stage ends, the next race is just beginning – the race back to the hotel.
With stages wrapping up around 6 PM, riders have to cool down, refuel, travel to the hotel, receive a massage, and dine - all within 4 hours to ensure they hit the sack by 10 PM.
A rider's relaxation time can be the most hectic time for team staff. Boohoo 😉
That's why today's 🇫🇷 Tour deal offers 20% off our premier sleep aid: Pillar's triple-magnesium drink and big savings on all other sleep aids listed below.
Pillar is a staple of some of the world’s best athletes. In fact, team Israel-Premier Tech uses Pillar for recovery.
At just over $1 a night, it is the best investment you can make for a better night's sleep.
How do Tour riders do it day after day? Here’s a guide to optimizing post-stage recovery:
The Cool Down Phase 🧊
After the race, riders keep riding (on trainers). OMG, that's commitment. They do this to gradually bring their bodies back to a balanced state.
This year you’ll see many athletes using ice vests on their trainers while they wait for podiums to reduce their core body temperature.
Another fantastic way to plunge the core body temperature and kickstart healing is CoolMitt (15% off today).
The Refueling Phase 🍲
On the bus, riders consume a high-carb meal with protein to capitalize on the golden window of recovery.
Most also include a recovery shake like SwissRX's Total Recovery Shake (40% off), especially if they can't stomach the rice meal.
Recovery Phase 🥤
On the way back to the team hotel, some riders will use pneumatic compression devices like JetBoots (earn 20% Feed Credit) before a light message by the team's soigneurs.
Sleeping Phase 💤
Pillar's Triple Magnesium drink (20% off today) comes in handy here. One scoop mixed with water before bed eliminates restless legs and cramps, enhancing sleep quality.
Staying Asleep 😴
Waking up mid-sleep is a common issue. Quicksilver Lipocalm (Save 15%) is the perfect remedy, quieting an active mind and ensuring a good night's rest without morning grogginess.
Waking Up 🌅
If you want to always wake up on the right side of the bed, Victus 01 Before drink mix (20% off) is a power-packed blend of carefully selected nutrients designed to prime your body for enhanced performance.
It tastes like lightly flavored water that packs a punch for energy and motivation. I'm a huge fan and I'm using it daily during the Tour so I can write you all these emails.
YOUR BEST SLEEP EVER after a grueling workout CHECKLIST:
Cool down with CoolMitt after your workout (15% off)
Have a SwissRX Total Recovery shake for quick refueling (40% off)
Spend 20 minutes in your JetBoots (20% Feed Credit)
Drink a glass of Pineapple Pillar before bed (20% off)
If you wake up during the night, try Lipocalm to help you return to sleep (15% off)
Then when you wake-up, check out the Victus 01 Before pre-workout drink (20% off)