For the average person, the thought of cycling 124 miles (200km) in a single day is already a daunting challenge. However, professional cyclists in the Tour de France must cover hundreds of miles of treacherous alpine terrain almost every day for three weeks. The level of physical and mental fitness required for such a feat is beyond comprehension for those who haven’t undergone years of dedicated training. Yet, even these superhuman athletes experience breakdowns due to the extensive time spent on the bike.
Not only do they need to reach peak physical condition before the Tour, but they also have to find ways to fuel, recover, and sustain themselves through the grueling days in the saddle. So, how do they manage it? To discover the secrets of Tour de France cyclists, I visited the Porsche Human Performance Centre (PHP) to compare my fitness levels to those of a professional rider. I also had the opportunity to meet with sports scientists from Precision Fuel and Hydration (PF&H) to delve into the hydration and nutrition science that keeps top cyclists performing at their best.
At the Porsche Human Performance Centre (PHP), renowned for its advanced sports science facilities, I underwent a series of tests to assess my fitness levels and compare them to those of pro cyclists. Before enduring demanding physiological tests, the sports scientists conducted a body composition analysis on me. Following this, I faced a max power output test, which involved intense sprints on a stationary wattbike. As an amateur cyclist weighing more than most professionals, I anticipated my results to be somewhat comparable but was proven mistaken.
Next came the VO2 max test, a measure of overall cardiovascular fitness and aerobic endurance. Equipped with a mask tracking my oxygen intake, I was secured onto another stationary bike. The resistance steadily increased, pushing me to my limits until the inevitable lactic acid-induced exhaustion. Recovering from this physically demanding experience, I then entered a sauna-like chamber, where I had to sustain an average power output of 225 watts for 30 minutes in scorching temperatures of 107F (42C).
Between each session, I was weighed and my water intake was measured to determine fluid loss. After a refreshing shower, I met with the friendly sports scientists from PF&H to undergo a sweat test. By inducing sweating in a specific area and analyzing the composition of my perspiration, they gained insight into my individual sweat profile. This information is vital for designing tailored hydration solutions that optimize performance for both professional and amateur athletes.
According to the sports scientists, understanding an individual’s sweat profile is crucial for maintaining performance. The rate and composition of sweat vary among individuals, and replenishing lost electrolytes, such as sodium and potassium, is essential to prevent a decline in performance. Dehydration negatively impacts performance, but it’s equally important to replace the electrolytes lost through sweat to avoid diluting the blood. Sodium plays a crucial role in various bodily reactions, and a deficit can strain the cardiovascular system and lead to muscle cramps.
For gentle exercise in cooler conditions, plain water suffices for mitigating sweat losses. However, as sweat and sodium losses increase, it becomes crucial to replenish sodium to maintain the body’s balance. In the Tour de France, where each day presents different challenges, knowing an athlete’s unique sweat profile allows nutritionists and hydration experts to create customized plans for each stage of the race.
After analyzing my results and indulging in much-needed food, the disparity between my performance and that of a professional cyclist became evident. In the max sprint, I managed to produce 1043 watts, whereas world-class Tour cyclists achieve between 1600-1800 watts.
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