In the 2024 Giro d’Italia, riders will ride a total of 3,400 kilometers over 21 stages with a total climb of nearly 45,000 meters, most of which will be completed in five mountain stages. The energy demands of all riders during the Giro d'Italia will be extremely high, but these demands will vary depending on the type of stage. Here's how professional cyclists adapt their refueling strategy depending on the type of stage (flat, mountain or individual time trial).
mountain stage
Climbing over 4000m in a stage means that the rider will be using extremely high amounts of energy, so it is vital to ensure that the rider is adequately carb-fueled before these stages, while also ensuring that the correct type of carbohydrate base is used during the stage. Products are supplied to the maximum extent possible.
When steep climbs ensue, riders will choose the "easy refill format." The BETA Fuel range is specially designed for these situations, delivering high amounts of carbohydrates in an optimal carbohydrate ratio of 1:0.8. This allows riders to conveniently replenish up to 120 grams of carbohydrate per hour on 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 stage
Riders will be encouraged to consume more solid food during flat stages, such as GO Energy Bake biscuits or even BETA Fuel Chews . However, when it comes to critical moments on a stage, gels like GO Isotonic or BETA Fuel are ideal. These products are delivered in a form that delivers energy quickly and easily, helping the rider stay in the right position at the front of the peloton.
Riders also supplement with 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 trial
Each rider prepares for an individual time trial differently, for example riders will have their own personal meal plan for breakfast, pre-race meals and supplementary snacks. The nature of time trials means aerodynamics are key, and because the stages are shorter, riders usually don't need extra intake during the race.
Riders often consume products that are quickly absorbed, such as GO Isotonic Gel or BETA Fuel Gel, in preparation for a race, as an easy way to replenish their energy reserves in advance. Some riders choose to use BETA FUEL gel + Nootropic gel 45 minutes before the start of their individual time trial to give them a 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
Once a rider crosses the finish line, the recovery window begins to open and the focus quickly turns to the following race day. The sooner a rider can start the recovery process, the better, as there is a short window to recover before the next day's stage starts. That’s why having an easy-to-use complete recovery solution like REGO Rapid Recovery is crucial to help keep your team playing hard.
Follow the INEOS Grenadiers riders during the Giro d'Italia: https://www.ineosgrenadiers.com/
