66. Sarah Gigante: Nutrition to fuel Top 10 at Tour de France Femmes
Sarah Gigante is an Australian pro female cyclist riding with AG Insurance Soudal. In this episode Sarah and Gemma discuss the importance of nutrition in cycling and how it has evolved over the years for Sarah since she first participated in Gemma’s doctorate research study. She highlights the support she receives from her team, including a team chef who provides meals during races.
Sarah emphasises the need to fuel properly before, during, and after races, and how it has improved her performance and ability to recover. She also mentions the shift in the culture of women's cycling, with more teams now recognising the importance of nutrition and providing support in this area.
In this conversation, Gemma and Sarah discuss the importance of fuelling properly for cycling races. They emphasise the need to eat enough calories throughout the day, including a big breakfast and snacks before and after races.
Sarah shares her experience of eating around 5,000 calories a day during Tour de France Femme and the importance of variety in food choices. They discuss the convenience of sports nutrition products and the benefits of homemade fuel like rice crispy cakes. Sarah also advises listeners not to be afraid to eat more than they think is necessary.
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Takeaways
Proper nutrition is crucial for performance and recovery in cycling.
Having a team chef and support from the team can greatly enhance a cyclist's nutrition during races.
Planning and tracking nutrition intake is important to ensure adequate fuelling.
The culture in women's cycling is shifting towards a greater emphasis on nutrition and fuelling. Eating enough calories throughout the day is crucial for performance and recovery in cycling races.
A big breakfast and snacks before and after races help maintain energy levels.
Variety in food choices is essential to prevent boredom and ensure adequate nutrition.
Sports nutrition products can be convenient, but homemade fuel like rice crispy cakes can also be effective.
Carb-loading before races can enhance performance, and it's important to gradually increase food intake on the bike.
Don't be afraid to eat more than you think is necessary, as it can lead to better health and strength.
Sound Bites
"The bigger breakfast, the extra snacks before, the extra snacks afterwards."
"Not only would that not be as good for your performance and recovery, but it would also affect your sleep."
"There's a time and a place. And if you've got such high energy expenditures, you need extra food."
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From Porridge to Performance: Pro Cyclist Sarah Gigante’s Nutrition Journey
Introduction
In the latest episode of the "Fuelled" podcast, host Gemma had an enlightening conversation with elite female pro cyclist Sarah Gigante. Known for her dedication and strong performances, Sarah delved into the evolution of her nutrition strategies over the years—highlighting how meticulous fueling has contributed to her success on the bike. Here's a detailed breakdown of their conversation.
Welcoming Sarah Gigante
Gemma kicked off the episode by warmly welcoming Sarah back on the podcast. Sarah, a pro cyclist for AG Insurance Soudal, recently placed 7th overall at the Tour de France Femme, a significant achievement in her career. The two have known each other since 2019 when Sarah participated in Gemma's research study for her doctorate.
Evolution in Nutrition Knowledge
Reflecting on the past, Sarah recalled how limited her knowledge of cycling nutrition was five years ago. Back then, she barely knew how much she needed to fuel during races or training. Fast forward to today, Sarah now understands the critical role nutrition plays in ensuring sustained performance, particularly during grand tours like the Vuelta and the Tour de France.
Team Support and Nutrition
Sarah emphasized the importance of having a supportive team environment, which greatly influences an athlete’s nutrition habits. Her team, AG Insurance Soudal, provides extensive support with a team chef who travels with them, preparing meals that are both nutritious and palatable. This attention to detail ensures that the riders maintain high energy levels throughout demanding races.
The Science of Fueling
During the conversation, Sarah shared detailed insights about her nutrition strategy. She explained that during the Tour de France Femme, she consumed a mix of isotonic drinks, energy jellies, bars, and gels. Sarah also revealed that she meticulously calculated her carbohydrate intake, striving for about 90 to 120 grams per hour during races. This precise approach ensures she maintains optimal energy levels and performs consistently throughout each stage.
Adapting to High Energy Demands
Sarah stressed the importance of regulating energy intake not just during the race but also before and after. During stages, she relied heavily on isotonic drinks and quick-energy gels to keep her performance steady. Post-race, the focus shifted to immediate recovery meals, typically consisting of pasta or rice with lean proteins, which are prepared by the team's chef to ensure prompt and adequate refueling. She also mentioned interesting cultural shifts within the peloton, noting how the norm has greatly shifted towards higher carbohydrate intakes.
Lessons Learned and Recommendations
Sarah reflected on her journey from having just a banana in her pocket to understanding the difference that well-planned nutrition can make. She humorously recalled the times when packing 70 grams of carbs for a race seemed excessive, while now consuming up to 120 grams per hour is standard among elite cyclists.
She advised that new cyclists shouldn't be afraid to eat more than they think is necessary, emphasizing taking small steps to gradually increase their intake. Sarah also highlighted the importance of not stopping eating too early in a ride to ensure better recovery and performance the next day.
Conclusion
The conversation between Gemma and Sarah provided valuable insights into the role of nutrition in elite cycling. Sarah’s journey from novice to pro, continually refining her fueling strategies, underscores the significant impact of proper nutrition on athletic performance. Her experience and advice not only serve as inspiration for aspiring cyclists but also offer practical guidelines for anyone looking to improve their performance through better nutrition.
Stay tuned for more episodes and insights on the "Fuelled" podcast, and remember: always fuel your ride right!
