The Core of Race Day Hydration: Not Just Water
For pro cyclists, the drink in their bottle—known as a 'bidon'—is a critical component of their race-day toolkit. It is a carefully calibrated concoction of fluids, carbohydrates, and electrolytes, tailored to meet their specific needs based on the race's intensity, duration, and environmental conditions. The strategy is highly personalized and rigorously tested during training, making a standard bottle of water a rarity on race day. In fact, in historical cycling, riders would often consume wine, beer, or champagne during races, a stark contrast to today's scientific approach.
The Science Behind the Sports Drinks
Modern sports drinks for cyclists are formulated to maximize fluid and carbohydrate absorption. This is achieved by creating drinks with different concentrations of sugars and electrolytes relative to blood plasma, which influences how quickly the body can absorb them.
- Hypotonic Drinks: These have a lower concentration of dissolved particles than the body's fluids. They are absorbed fastest, making them ideal for rapid hydration on very hot days when sweat rates are high.
- Isotonic Drinks: With a similar concentration to the body's fluids, these drinks are absorbed quickly while also providing a good amount of energy. They are commonly used on flat stages or during medium-intensity efforts.
- Hypertonic Drinks: Having a higher concentration, these drinks are slower to absorb but contain more carbohydrates, making them better suited for post-race recovery when energy replenishment is the priority.
Pro teams use advanced products from companies like Maurten, SiS, and Amacx, which are specifically engineered for optimal performance.
The Role of Electrolytes: More Than Just Salt
Electrolytes, particularly sodium, are critical for maintaining the body's fluid balance. During a race, a cyclist can lose a liter or more of fluid per hour through sweat, taking vital electrolytes with it. Replenishing these salts is crucial for preventing muscle cramps, maintaining blood volume, and avoiding the dangerous condition of hyponatremia, which is caused by low blood sodium levels. Pro cyclists often get their specific sweat rate and electrolyte loss tested to customize their hydration plan.
In-Race Fueling: The Carbohydrate Strategy
Professional cyclists aim for a high carbohydrate intake during a race, often consuming between 60 to 120 grams per hour depending on intensity. They achieve this through a combination of drinks, gels, and bars. The drinks contain not just one type of sugar but a mix of glucose and fructose, typically in a 2:1 ratio. This is because the body uses different transport mechanisms for these sugars, allowing for faster absorption of a higher total amount of carbohydrates.
Gut Training for Peak Performance
Consuming such high quantities of carbohydrates during intense exercise is not natural. Professional cyclists train their digestive systems, a process known as 'gut training', to handle high energy intake without causing gastrointestinal distress like bloating or nausea. They gradually increase their carb intake during training sessions, allowing the gut to adapt to and efficiently absorb more fuel. This practice is essential for riders in multi-stage races like the Tour de France, where consecutive days of extreme effort are the norm. The strategy is crucial because dehydration impairs gastric emptying, meaning that without a trained gut and proper hydration, even a calorie-rich sports drink can cause stomach issues.
The Different Types of Performance Drinks
| Drink Type | Sugar Concentration | Absorption Rate | Primary Purpose | Common Use | Example |
|---|---|---|---|---|---|
| Hypotonic | 1-4% | Very Fast | Rapid Hydration | Hot Days | Some electrolyte mixes |
| Isotonic | 6-8% | Fast | Hydration & Energy | Most Racing | Standard sports drinks |
| Hypertonic | >10% | Slower | Energy Replenishment | Post-Race Recovery | Cherry juice blend |
Pre- and Post-Race: The Full Hydration Picture
Hydration for a professional cyclist is not just an in-race affair; it is a 24/7 commitment to performance and recovery.
Pre-Race "Preloading"
- 48-72 hours before: Riders consume 2-3 liters of fluid daily, with a focus on electrolyte-enhanced beverages to build a fluid and electrolyte reserve.
- Morning of the race: They drink 300-500ml of fluid upon waking and another electrolyte drink about 30-60 minutes before the start.
Post-Race Recovery Drinks
Immediately after crossing the finish line, pro cyclists consume recovery drinks. A popular choice is tart cherry juice, valued for its anti-inflammatory properties and natural melatonin, which aids sleep. This helps accelerate muscle repair and prepare for the next day's stage in multi-day events. Recovery drinks also typically contain carbohydrates and protein to help replenish glycogen stores and repair muscle tissue.
Beyond the Bottle: Individual Needs
Ultimately, there is no one-size-fits-all solution for a pro cyclist's hydration. Factors like individual sweat rate, race intensity, and weather conditions dictate the specific drink composition and consumption schedule. Teams use scientific testing to tailor hydration plans precisely to each rider, with some needing significantly more fluid and electrolytes than others, even in similar conditions. The modern approach is a sophisticated interplay of science, strategy, and personal optimization.
Conclusion: A Personalized, Science-Backed Approach
What do pro cyclists drink during a race is a complex question with a simple answer: a scientifically engineered cocktail designed for optimal performance. They consume specialized sports drinks with carefully balanced carbohydrates and electrolytes, precisely timed to maximize absorption and energy delivery. This sophisticated strategy, backed by extensive gut training and personalized for every rider, ensures they maintain peak performance and avoid dehydration or the dreaded 'bonk'. It's a far cry from the haphazard hydration of cycling's past, showcasing how every marginal gain is pursued at the highest level of the sport.
Learn more about how professionals train their digestive systems for better race performance from this EF Pro Cycling article on gut training.
