The life of a pro cyclist consists of spending an average to two to six hours per day training, with the majority of that time on the bike. As a result of the high level of training, pro cyclists require a specialized diet that provides the nutrients and fuel necessary for them to perform their best. Professional cyclists take their training programs and nutritional guidelines very seriously to maximize their physical potential.
Function
Most professional cycling events will consist of various stages over the course of two to three weeks. To effectively ride competitively during every stage, a pro cyclist must consume a diet that supplies a balance of macronutrients---carbohydrates, fat and protein---along with sufficient fluids and electrolytes. The main function of a pro cyclist's diet is to provide fuel for the muscles during training or events and to promote muscle and tissue repair following a day of training or competition.
Amounts
During the course of one day, a pro cyclist will consume about 5,000 calories. That total can increase during an extended event such as the Tour de France. For example, Lance Armstrong consumes about 7,000 calories per day while competing in the Tour. The calories consist of primarily carbohydrates for energy, followed by protein for muscle repair and fats for a secondary energy source and essential bodily functions. Additional vitamins and nutritional supplements will be added to a pro cyclist's diet as prescribed by a doctor or nutritionist.
Timing
Pro cyclists start their day with a breakfast about three hours before training or a race. Breakfast will consist of several carbohydrates and protein including pasta, ham, cereals, toast, honey and orange juice. After training or the race, the cyclists will focus on hydration with water and electrolytes, and glycogen replacement with at least 100g of carbohydrates within two hours. For dinner, a pro cyclist will consume a balanced meal with a mixed salad, pasta or rice, lean protein, fruit and a sweet dessert.
On the Bike
Nutrition on the bike is crucial for maintaining maximum power output throughout the entire workout or stage. Water bottles will contain electrolyte beverages for muscle function and hydration. George Hincapie, former USPRO Road Race Champion and U.S. Olympian, says, "I have a rule that I always follow: never go hungry on the bike." That philosophy is followed by every professional cyclist; typical diet items consumed on the bike include energy bars, fruit, power gels, fig bars and easy-to-eat sandwiches.
Considerations
Pro cyclists will adjust their diet based on individual requirements and the time frame of their training schedule. For example, as a race approaches, pro cyclists will increase the amount of carbohydrates to maximize their energy stores for the event.
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