One year ago, Derek Gee had never finished in the top 20 of a stage race.
Now, he’s 4th overall in the Giro d’Italia.
There was a lot of talent and training behind that performance. But that's not all. There was also a meticulously executed fueling and nutrition strategy that powered him through the brutal 21 stages.
Even if you aren't a Grand Tour cyclist, there is plenty to learn from how Derek fueled his body across the three brutal weeks of the Giro d' Italia. Let’s break it down.
The Energy Cost of a Grand Tour
Over 92 hours on 21 stages, Derek burned approximately 82,000 kcal. That's an average of ~890 kcal per hour!
His highest expenditure day? It was over the 6.5-hour mountain slog on Stage 16. Just that day cost him 6,300 kcal of energy.
The Takeaway:
Even if you’re not racing 3,000+ km in Italy, your long events and training blocks still come with major energy demands. Track your training load and use it to guide your fueling — both during and between sessions.
How Much Fuel Did Derek Take In?
The old guidelines for fueling used to be up to 60 grams/hour. Then this guideline shifted to 90 grams/hour.
But Derek hit numbers much higher than this. He consumed around 9,000 grams of carbohydrates during the entire Giro, with an average intake of 100 grams of carbohydrates per hour. He hit a peak intake of over 125 g/h on Stage 17!
The Takeaway:
For most endurance athletes, the guideline of up to 90 g/h is best. But, with proper gut training, higher fuel intakes are possible.
Derek’s Fuels of Choice
Derek used a combination of fueling sources, including:
- Nrgy Drinks
- Nrgy Gels
- Nrgy Bars
- The team’s special Rice Krispy bars
His favorite flavor? The Watermelon Nrgy Drink 45. Light but refreshing when you are powering through one of the toughest cycling races!
The Takeaway:
Use a variety of fueling sources to reduce flavor fatigue and GI distress. And most importantly — use what you actually like. Fuel you enjoy is fuel you’ll actually take.
Also read: How to Prevent Flavor Fatigue
Timing Fuel Intake: The 30-Minute Rule
Derek typically breaks each stage into 30-minute blocks, aiming to consume fuel every half hour. However, Derek’s fueling schedule was also dictated by the course. On hard descents and aggressive sections, it was hard for him to eat—so he adapted by fueling whenever he could.
The Takeaway:
Having a plan is crucial, but flexibility is key. Practice fueling at regular intervals in training so it becomes second nature. And know how to adapt if conditions don’t allow perfect timing.
Pre-Race Fueling: Simple and Effective Breakfasts
Derek’s favorite breakfast before race stages was three YoPro yogurts with cereal (Frosties or Rice Krispies) and topped with maple syrup and berries.
After that, he’d eat toast and honey. Yes — when your energy needs are this high, two breakfasts make sense!
Both of these options are high-carbohydrate, low-fiber, and easy on the stomach — the perfect combination for race morning.
The Takeaway:
To ensure glycogen levels are topped off before the race, breakfast should be high-carbohydrate, low-fiber, and easy on the stomach.
Also Read: Race-Day Breakfast Ideas
Lessons Learned: Don’t Underfuel in Cold Weather
Derek pointed out that fueling can be a challenge on cold and rainy days. You forget to drink, and it can be a pain to get fuel out of pockets when you have gloves and layers on.
Less fuel means less energy — and worse performance. Luckily, Derek learned from previous races to stay on top of fueling even in cold weather—which helped him to his impressive Top 5 finish.
The Takeaway:
Cold weather doesn't mean you need less fuel — just that it’s harder to take in. Use bottles with carb mix, keep food accessible, and stay deliberate about your fueling even when your appetite drops.
Final Thoughts
Derek’s Giro strategy was a masterclass in fueling discipline, flexibility, and planning. You may not be racing WorldTour events, but if you’re putting your body through long, sustained efforts — the same principles apply:
- Make a fueling plan but adapt to conditions on the road
- Train your gut for high-carbohydrate fueling
- Diversify your fueling sources to avoid flavor fatigue
- Top off glycogen stores with a carbohydrate-rich breakfast
Want to dial in your own strategy?
👉Use our Fueling Calculator to figure out how many carbs you need for your next event.