"The Tour de France is not just a bike race, it's a journey of self-discovery, pushing your limits, and finding out what you're truly capable of."

—Jens Voigt

When I first started cycling, just after graduating high school, I picked up Lance Armstgrong’s book and then started watching the Tour de France. I knew little more than the fact that the race was long but I was mesmerized by the toughness of the cyclists pushing through the grueling race, especially Lance Armstrong.

Watching the race early in the morning before work always fed my motivation during the post-work bike rides down the shore.  In the years since, I dove into the training and racing tactics of the athletes and the race, many of which I still use today.

Beyond the incredible athleticism and thrilling competition, the Tour de France offers valuable lessons that extend far beyond the realm of sports. When the athletes combine their resilience and discipline with the best cutting-edge sports science then you get iconic feats of performance that can inspire and guide us in various aspects of our lives.

Today, I’ll teach you about the sports science strategies used in the Tour de France and the lessons we can learn from them.

Let's delve into the valuable lessons we can learn from sports science used by the athletes in the Tour de France.

Practical Lessons We Can Learn From Sports Science In The Tour de France

Your Body Is Capable Of Incredible Things

The Tour de France is an extraordinary race that mesmerizes spectators with its remarkable statistics and mind-boggling physical achievements. Over the course of 21 stages of the Tour de Frace, 176 cyclists pedal 2,200 miles through diverse terrains, including flat plains, grueling mountain ascents, and challenging time trials. Each day, riders cover an average distance of around 104 miles with 130 miles being this year’s longest stage. They average 25 miles per hour during the entire race and hit peak speeds of 63mph on the descents and 43mph on the sprints.

The energy expenditure during the Tour de France is truly staggering. On average, a professional cyclist burns around 6,000 to 8,000 calories per day during the race. Considering the three-week duration of the event, riders can consume a total of 126,000 to 168,000 calories throughout the Tour.

Lesson: While most of us may not possess the genetic makeup or training to compete in the Tour de France, the extraordinary physical abilities of these cyclists remind us of the remarkable capabilities of the human body. The demands placed on the cyclists during the Tour de France forces these athletes to push their bodies to incredible places, showcasing the potential for physical endurance and mental resilience that the human body comes preprogrammed with. Whether it's through regular exercise, engaging in challenging physical activities, or setting personal fitness goals, we can tap into our own potential for physical achievement.

Nutrition Can Make Or Break You

During the Tour de France, cyclists consume a carefully balanced diet to fuel their demanding workouts and optimize recovery. One obvious aspect of this regimen is ensuring an appropriate intake of carbohydrates, proteins, and fats.

In recent years, some successful athletes (like three-time tour winner Chris Froome) have adopted strategies to train their bodies to become efficient fat-burning machines, relying on a low-carb diet to utilize ketones for fuel instead of an abundance of carbohydrates. This approach promotes sustained energy levels and avoids the blood sugar fluctuations and higher calorie needs associated with traditional carb-loading methods. Backed by a combination of success and sports science, this strategy has caught on quickly with many athletes choosing to fuel with ketones instead of carb bars during the race.

Meticulous attention is also paid to caloric intake and body weight. Every calorie consumed plays a vital role in meeting the high energy demands of the race. Even slight imbalances can impact performance significantly. Hydration and electrolyte status are also closely monitored to ensure optimal physical functioning. Failure to consume adequate carbohydrates, maintain hydration levels, or replenish electrolytes can lead to diminished focus, crashes, or even the need to withdraw from the race due to fatigue.

Lesson: The three-week race is a microcosm of the power of nutrition. While indulging in occasional treats or deviating from a healthy diet won't have immediate catastrophic consequences, the long-term impact of consistently poor nutrition choices can hinder our ability to thrive on a day-to-day basis. The Tour de France serves as a reminder that a plays a pivotal role in our overall performance, whether it be in sports, work, or our daily lives. By prioritizing a diet that is high-carb/low-fat or low-carb/high-fat (not both), includes a variety of colors, consists of at least 80% non-processed foods, contains adequate micronutrients, and maintains adequate water and electrolyte we can fuel our mind and body to improve our energy, focus, and performance while avoiding chronic diseases.

Preparation Is Important

Preparing to compete in the Tour de France requires a rigorous and meticulously planned training regimen that encompasses various phases and aspects. The training process typically begins far in advance and consists of many training phases (from the base phase to the taper) with each phase building on the last. Training also includes specialized training blocks targeting climbing, sprinting, and time trials. During this time, teams also spend time in altitude training camps to acclimate them to low-oxygen levels where their bodies struggle, adapt, and become stronger in a matter of weeks (a process called hormesis).

During the actual race, the attention to detail becomes even more critical. Teams have their riders use customized pillows and mattresses that are taken to each hotel on each night of the tour. Other strategies include more technological strategies like using VR goggles to learn the terrain of the next stage and simpler strategies like grounding.

Lesson: With any worthwhile endeavor, it's important to understand that success is not achieved overnight. The Tour de France teaches the value of long-term commitment and the need for a structured and disciplined approach to reach our goals. It’s important to set realistic goals, break them down into manageable steps, and consistently put in the necessary effort and dedication over an extended period. There will inevitably be challenges along the journey, including injuries, frustrations, and fatigue, however, time keeps moving forward, presenting both opportunities and obstacles. Plan ahead, embrace the ebb and flow, and recognize that these are opportunities for growth.

You Can't Do It Alone

There will always be one winner but there are never winners who do it without a good team. A Tour de France team includes eight riders, with each one chosen for their specific skill set. Generally, Tour teams consist of one GC rider ("General Classification") who is striving to finish first or amongst the best, climbers who excel in the mountains, sprinters who dominate in flat stages, time trialists who are exceptionally skilled against the clock, and domestiques who selflessly support their teammates throughout the race.

Each member of the team understands their role and contributes their unique abilities to maximize the team's chances of victory. Each rider has specific goals on specific days depending on the team goal, their abilities, and how they are faring physically and mentally. These jobs range from strategically positioning them around the GC rider to protect them (from wind, other riders in the peloton, etc.), going back to the team car to retrieve food and water and bring it to various riders, and being a support person for things like switching bikes if the GC’s bike has a flat.

Lesson: While one rider on the team is likely to shine above the rest, the GC contender can't achieve remote success without the help of others. Relying on the specific roles of friends and family is a part of life. Some in your life may serve as mentors, others as great listeners, and still others are the loyal ones never casting judgment. Recognize the strengths and weaknesses of your crew, leverage their assets, and grow as a result. Rely on them in times of trouble as much as you celebrate with them. In the same sense, recognize your role and support those around you.

Use Measurement For Success

VO2 max, power meters, heart rate, HRV, ketone levels, watts, cadence, speed, body composition, ergonomic position, sleep quality, body temperature, lactate levels.

These are all carefully monitored metrics of each team member that play a large part in the day-to-day strategy and the long-term goals of the team. With the use of data scientists, sports medicine researchers, coaches, and AI, these numbers are carefully assessed to learn when to push and when to pull. This data is a heavily guarded secret that may mean the difference between winning and losing in a three-week, 2,200 mile race where the difference between first and second can come down to seconds.

Lesson: It's often said that what gets measured gets managed. I'm a believer in the importance of using data to improve in an area. For example:

• If someone wants to improve their nutrition then they should track their macronutrients and micronutrients for 2 weeks.

• If someone wants to become a better lifter or runner, they should track their weights and mileage.

• Want to be more flexible? Measure your joint range of motion.

These measurements mean accountability, visual and biofeedback, and, hopefully, improvement which allows us to achieve goals. That being said, when we get too bogged down in the weeds with the data we can lose sight of the bigger picture and the true essence of our pursuits. While carefully monitoring metrics and using data to inform our decisions can be immensely valuable, it's important to maintain a balanced perspective.

What lessons have you learned from the sports science used in the Tour de France?