Proper nutrition can make or break your Pyrenees climbing day. A 2-3 hour climb burns thousands of calories, and running out of energy on a 10% gradient is not an experience you want. Here's how to fuel your mountain adventures.
Before the Climb
Eat a substantial meal 2-3 hours before your ride: oatmeal, eggs, toast, and fruit are all good choices. Top up with a banana or energy bar 30 minutes before the climb starts. Hydrate well — drink at least 500ml of water before you start.
During the Climb
Aim for 30-60 grams of carbohydrate per hour. Energy gels are convenient, but real food works too: bananas, fig rolls, and rice cakes are all popular. Drink one bottle per hour, more in hot weather. Don't wait until you're hungry or thirsty — by then it's too late.
After the Climb
Recovery starts immediately. Within 30 minutes of finishing, consume a mix of protein and carbohydrates: a recovery drink, a sandwich, or chocolate milk. Rehydrate fully and eat a proper meal within 2 hours.
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