In the 2024 Giro d’Italia, riders will cover a total of 3,400 kilometres and nearly 45,000 metres of elevation gain across the 21 stages, with most of that coming in the five mountain stages. Energy demands will be extremely high for all riders throughout the Italian Grand Tour, however these demands will vary depending on the stage. Below demonstrates how the fuelling strategies of a pro cyclist differs depending on the type of stage; flat, mountain or time trial.
MOUNTAIN STAGES
With elevations of upwards of 4000m climbing within a stage means that riders will expend exceedingly high amounts of energy and therefore it is of critical importance to not only ensure riders are well fuelled before these stages with carbohydrates but also to ensure they are maximally fuelling throughout them with the right types of carbohydrate-based products.
Where the climbs are coming thick and fast, the riders will be opting for “easy formats”. The BETA Fuel range was designed specifically for these scenarios, to deliver high amounts of carbohydrates in the optimal carbohydrate ratio of 1:0.8. This allows riders to conveniently fuel as high as 120 grams of carbohydrates per hour during these tough mountain stages.
Example:
| Product | Carbohydrate content | Additional content |
| 1 x GO Energy + Caffeine | 22 grams | 75 mg caffeine |
| 3 x BETA Fuel Chew | 135g | |
| 1 x INEOS Grenadiers Rice Cakes | 20g | |
| 1 x BETA Fuel Nootropics | 40g | 200 mg caffeine, 250 mg Cognizin® Citicoline, 1 g taurine, and 200 mg theanine |
| 3 x BETA Fuel Gel | 120g | |
| 3 x GO Energy Powder Bidons | 94 grams | |
| 4 x BETA Fuel Bidons | 320g | |
| total | 730 grams (121 grams per hour) | 275 mg caffeine, 250 mg Cognizin® Citicoline, 1 g taurine, and 200 mg theanine |
* This is a rough breakdown of the supplies a team might bring with them for the roughly five-hour mountain stage. Supplement formats and products will vary based on rider tolerance, preference and stage needs.
FLAT STAGES
Riders will be encouraged to feed more on solid-based foods like the GO Energy Bake and even BETA Fuel Chews. However, as it gets towards the business end of the stage, gels like the GO Isotonic or BETA Fuel, are ideal. The delivery format of these products allows for a quick and easy energy boost that will help keep the riders in the right position towards the front of the bunch.
The riders will also take on board GO Energy Powder or BETA Fuel 80 Powder, for energy and hydration.
Example:
| product | carbohydrate content |
| 2 x GO Energy Bake | 60g |
| 3 x BETA Fuel Chew | 135g |
| 3 x INEOS Grenadiers Rice Cakes | 75g |
| 2 x INEOS Grenadiers Mini Paninis | 40g |
| 2 x BETA Fuel Gel | 80g |
| 2 x GO Energy Powder Bidons | 94 grams |
| 2 x BETA Fuel Bidons | 160g |
| total | 644 grams (107 grams per hour) |
TIME TRIALS
Each rider will approach their time trials differently, e.g. riders will have their own individual meal plans for breakfast, pre-race meal and top up snacks. The nature of the TT means that aerodynamics is key, and due to the shorter length of the stage riders will not typically require any additional intake during the race.
Riders usually consume products that are rapidly absorbed, e.g. products like GO Isotonic gels or the BETA Fuel gels will be used in preparation, to top up energy stores in an easy way prior to the start. A number of riders will opt for using the BETA Fuel gel + Nootropic gels 45 minutes before the start of their TT to give them that mental and physical boost.
Example:
| product | Schedule | carbohydrate content | Additional content | |
| breakfast | personal nutrition plan | |||
| survey | 2 x GO Energy Bake | throughout the reconnaissance process | 30g per bake | – |
| pregame meal | personal nutrition plan | |||
| snack | 1 x BETA Fuel Chew | – | 46 grams | |
| caffeine | 1 x BETA Fuel Nootropics | 45 minutes before TT starts | 40g | 200 mg caffeine, 250 mg Cognizin® Citicoline, 1 g taurine, and 200 mg theanine |
| warm up | 1/2 BETA Fuel Powder in Bidon. | throughout the warm-up process | 40g | |
| start | 1 x BETA Fuel Gel | Before start - 5 minutes | 40g | |
RECOVERY BETWEEN STAGES
Follow the INEOS Grenadiers Riders during the Giro d’Italia here:
