Fueling for a one-day race is challenging enough. But how do you manage nutrition across multiple stages—each with different demands—and still have something left for the final climb?
In an episode of the Nduranz podcast, we spoke with Dr. Tim Podlogar, former nutritionist to a WorldTour cycling team. His strategies helped the team win two Grand Tours. Whether you’re racing professionally or training for your own endurance goals, his insights can help you fuel smarter and recover stronger throughout a stage race.
Listen to the full episode here. Or keep reading for Dr. Podlogar's insights.
1. Plan Fueling By Stage
The energy demands of a Grand Tour are massive—easily exceeding 6,000 kcal in a single stage. Because of this, there is a misconception that riders need to “eat, eat, eat” during the race. However, Dr. Podlogar says that fueling needs are highly variable.
This can make fueling tricky. Underfueling on those “easy” days can leave a rider depleted if the stage unexpectedly becomes intense. And overfueling can lead to weight gain.
Dr. Podlogar says it’s all about balance. That’s why he recommends adjusting fueling based on the stage profile, rather than sticking to the same plan every day. And if the stage suddenly turns hard? Adapt the fueling strategy on the spot.
Also Read: How Many Calories Do Pro Cyclists Burn?
2. Nutrition Must Be Adjusted Daily
You can analyze the race profile and make predictions—but in a stage race, anything can happen. That’s why Dr. Podlogar says nutrition must be tailored daily.
He gives the example of a cyclist getting a puncture on a flat stage. The stage was supposed to be “easy”—but it suddenly became high-intensity because the rider now has to come back to the peloton. As a result, the nutrition plan needs to be adjusted.
3. Remote Nutrition Works
Because nutrition and fueling need to be adjusted daily, it’s crucial to have a nutritionist available for guidance. But not every team is able to have a full-time nutritionist at the race—and you might not need one. Dr. Podlogar provided nutrition support to the team remotely.
From home, Dr. Podlogar evaluated data from the race, weigh-ins, check-ins, and rider feedback. He used this information to develop nutrition strategies and coordinate meals with the team’s chef. Considering the team won the race, the remote approach clearly worked.
4. Don’t Trust Energy Calculators Blindly
Data from Garmin and other fitness trackers are useful when making energy expenditure calculations. But Dr. Podlogar warns not to trust them blindly.
To translate kilojoules to kilocalories, most fitness trackers assume an energy efficiency of 24%. But efficiency can actually vary from 18% to 25%. At Grand Tour energy levels, those errors can add up to thousands of kilocalories. As a result, riders may end up underfueled or overfueled.
Neither scenario is ideal. Because of this, Dr. Podlogar warns not to be too strict in following the numbers. He says you also need to take into account subjective feedback—fatigue, thirst, and hunger levels—and adjust accordingly.
Also read: How Accurate Are Fitness Tracker Calorie Counts?
5. Utilize Morning Weigh-Ins
While he says not to obsess over data, Dr. Podlogar found one metric particularly useful for creating nutrition plans: morning weigh-ins.
The weigh-ins helped him gauge:
- Recovery status
- Hydration
- Caloric balance over days
When combined with performance and subjective feedback, this helps guide nutrition adjustments without sticking to a rigid formula.
6. More Carbohydrates ≠ More Glycogen Sparing
Fueling at 60 g/h used to be the gold standard. Then research found 90 g/h was possible by using the optimal carbohydrate ratio of glucose and fructose in a 1:0.8 ratio.
Now, we are regularly seeing elite athletes pushing this number further. For example, at the 2025 Giro d’Italia, 4th Place GC Derek Gee of Israel-Premier Tech consumed an average of 100 g/h and over 125 g/h during mountainous Stage 17.
But Dr. Podlogar says fueling at these high amounts probably isn’t necessary. Research shows that fueling at 120 g/h vs. 90 g/h does not significantly affect how much muscle glycogen is spared.
For amateurs, even on the elite level, fueling up to 90 g/h strikes the best balance between performance and gut comfort.
7. Be Consistent with Recovery Nutrition
Even though Dr. Podlogar recommends adjusting nutrition on a daily basis, there is one aspect that he says should always be the same: recovery.
Regardless of the ride’s intensity, he says that the post-ride protocol should include the same amount of carbohydrates, protein, and electrolytes.
To ensure energy balance, adjustments can then be made later in the day, such as changing the rider’s dinner.
This simplifies the logistics of recovery planning and ensures that riders begin glycogen replenishment immediately after they finish the stage. Remember, there is only a brief recovery window where your muscles are primed to absorb carbohydrates.
Regen is a complete recovery product that contains 30 g of protein and 50 g of carbohydrates per serving, plus electrolytes to replace those lost in sweat. See it here.
8. Fatigue Resistance Is the Deciding Factor
Many riders can go hard on Day 1. Only the winners can still go hard on Day 18 after 60,000+ kilojoules of accumulated work.
As stage races progress, fatigue resistance—the ability to maintain performance despite accumulated fatigue—becomes more important than peak numbers when fresh.
Dr. Podlogar says that nutrition has a major role here.
Even a single underfueled day can put riders in a hole that takes days to recover from, which compromises performance during the race. But the riders who stay on top of their nutrition—who match fueling to effort, hydrate consistently, and recover intentionally—are the ones who still have something left on the later stages.
Key Takeaways
In elite stage racing, nutrition is often the deciding factor that determines whether an athlete makes it to the podium. Make sure you have a smart nutrition plan, but be prepared to adapt it based on data and how you actually feel so you can perform in every stage.