Importance of a correct diet:
riders have a normal diet, although they are subject to a general control of their food.
It is essential for them to have a good breakfast: large and complete, as they consume a lot of calories, especially during the sessions on a bike.
At lunchtime proteins are taken (meat or fish) and at night the aim is to consume carbohydrates. It is important to eat a balanced diet and to maintain a stable weight.
The importance of drinks:
in a race a rider can lose 1.5kg - 2kg of liquid. This is something that is easily recovered, but it is obvious that hydration is something fundamental.
This is also an important aspect in training, since cycling consumes a lot of energy. During the sessions on a bike each rider will carry two bottles of liquid: one with an isotonic mix, and the other with water since dehydration means a loss of electrolytes and mineral salts, this produces a higher level of tiredness and cramps. In total a rider usually drinks between 2- 3 litres of liquids daily.
The importance of rest:
rest is fundamental, and that is why the riders have to sleep for the right amount of time. The minimum is 8 hours, but if it is necessary to have a nap in the afternoon the body makes it clear.
During the long trips to places like Japan, Australia, Malaysia and the USA jet lag is always a real threat and can adversely affect the body's performance. That is why riders often try to get used to the new time zone beforehand so as to speed up the acclimatisation process.