How do you climb a mountain by bike with the right nutrition plan?
There’s something magical about climbing a mountain by bike. The rhythmic cadence of your legs and your controlled breathing provide the power you need to conquer the climb, bringing you one pedal stroke closer to the summit with every turn.
One of the most iconic climbs for cycling enthusiasts is Mont Ventoux. Depending on your starting point, conquering this legendary mountain means tackling 21 to 26 km of climbing and overcoming 1,215 to 1,595 metres of elevation gain. This makes it a rewarding challenge for both recreational cyclists and dedicated cycling enthusiasts.
To make your climb a successful and enjoyable experience, having the right nutrition and pacing strategy is essential. In this blog, Raf Van Dyck, teaching assistant and dietitian at Ghent University, shares scientifically backed insights and practical tips to help you optimise your nutrition and hydration strategy for a demanding mountain climb, in collaboration with Ghent University.
A selection of products from the Etixx range that can support you during this challenge includes our sports drinks, gels, bars, and recovery shakes.
How nutrition and body weight influence your cycling performance on a mountain climb
A good level of fitness is the foundation, and having enough training kilometres in your legs is essential. All these training sessions help you develop the power you can sustain over a certain period of time, in other words, the amount of energy you can produce to keep pushing the pedals.
Because you are riding uphill, energy is required to move your body weight against gravity. As a result, your body weight, together with your power output (expressed as watts per kilogram of body weight), largely determines how fast you can climb.
Nutrition plays a key role in the long-term process of achieving and maintaining an optimal body weight.
If you are already at your target weight, keep the following recommendations in mind:
- Make sure you maintain a regular and sufficient energy intake.
- Refuel as soon as possible after training, for example with (fruit) yoghurt, rice pudding, chocolate milk, a soy drink or a recovery shake. This helps replenish muscle glycogen stores, supports recovery, strengthens immune function and promotes optimal training adaptations.
If your goal is to lose weight, the following guidelines can help:
- Aim to lose no more than 1 kg per month, so start your weight-loss plan well in advance.
- Follow a regular eating pattern with three main meals per day. Consistency helps increase satiety and reduces the risk of overeating.
- Include 0.3 to 0.4 g of protein per kilogram of body weight at each meal to help maintain muscle mass and promote satiety.
- Try to consume enough energy throughout the day and reduce your energy intake mainly in the evening.
- Choose fibre-rich foods or foods with a low energy density to help you feel full for longer, such as:
- Wholegrain products such as oats and wholegrain bread
- Vegetables and legumes
- Fruit
- Soups without meat or vermicelli, and low-calorie drinks such as water, tea, coffee and sugar-free soft drinks
What should you eat and drink before, during and after a mountain climb?
Climbing is physically demanding, while descending requires your full concentration. To perform well during both, it is important to focus on carbohydrates, hydration and sodium.
The day before the climb
The main nutritional goal on the day before your climb is to maximise your muscle glycogen stores without feeling like you have to overeat.
Keep the following recommendations in mind:
Consume between 7 and 10 g of carbohydrates per kilogram of body weight, spread evenly throughout the day.
- Choose a variety of carbohydrate-rich foods and drinks. Solid sources such as pasta and rice, semi-liquid options such as fruit yoghurt and rice pudding, and drinks such as grape juice, soft drinks and sports drinks are all suitable choices.
- Avoid consuming large amounts of fibre, as this can make you feel full too quickly and may irritate the gut during your climb. Be mindful of large portions of vegetables, fruit, legumes and wholegrain products.
- Limit foods that are high in fat and protein. These take up space in your stomach and can reduce your carbohydrate intake. Avoid large amounts of oils, rich sauces such as mayonnaise, meat, fish, eggs and meat alternatives.
- Avoid alcohol, as even a single glass of wine or beer can contribute to dehydration and reduce the body's ability to maximise glycogen stores.
Before the climb
On the day of your climb, the goal is to fully top up both your muscle glycogen and liver glycogen stores.
Keep the following recommendations in mind:
- Choose carbohydrate-rich foods to ensure you have enough energy for a strong performance.
- If you only eat breakfast, consume between 1 and 2 g of carbohydrates per kilogram of body weight.
- If you eat both breakfast and lunch before your ride, aim for 2 to 4 g of carbohydrates per kilogram of body weight.
- Drink plenty of water. One or two cups of coffee are perfectly fine.
- Limit foods that are high in fibre, fat and protein to reduce the risk of stomach and intestinal discomfort.
- Finish eating at least 1.5 hours before the start of your climb. You can continue drinking water until the start.
During the climb
The nutritional goal during the climb is to consume carbohydrates, fluids and sodium in an easy and practical way.
In practice, sports nutrition products are the most convenient option. You can combine different products, including:
- Isotonic sports drinks
- Energy sports drinks
- Energy gels
- Energy bars
Pay particular attention to your fluid and carbohydrate intake.
For hydration:
- In cool weather, aim to drink around 500 ml per hour. For a three-hour ride including the climb and descent, two 750 ml bottles are usually sufficient.
- In warm weather, aim for 750 to 1,000 ml per hour. For a three-hour ride, bring at least three 750 ml bottles.
For carbohydrate intake:
- Recreational cyclists should aim for 45 to 60 g of carbohydrates per hour.
- More ambitious cyclists should aim for 60 to 120 g of carbohydrates per hour.
- Test this intake during training to make sure your stomach and intestines tolerate it well.
- Practise your race-day nutrition strategy during your training rides.
- For carbohydrate intakes above 90 g per hour, a glucose to fructose ratio of approximately 1:0.8 is considered optimal.
The descent requires full concentration, so make sure you start it feeling energised. Having an extra energy bar or drinking enough sports drink at the summit can help restore your energy levels. If possible, take a 15-minute break at the top to allow the carbohydrates and fluids to be absorbed, while enjoying the view.
After the descent
The nutritional goal after your ride is to recover quickly by replenishing carbohydrates, fluids, sodium and protein.
- Drink plenty of water.
- Start your recovery with a sports drink, chocolate milk or a recovery shake.
- Afterwards, enjoy a balanced meal and take the time to reflect on your achievement.
Additional tips for a mountain climb
- Hot weather increases the risk of dehydration. If temperatures are high, consider starting your climb early in the morning or later in the evening.
- Strong winds can make climbing significantly more demanding, especially near the summit. Always check the weather forecast before your ride.
- If you are riding Mont Ventoux, choose the route that best matches your ability. The climb from Sault is the longest but also the easiest, while the routes from Bédoin and Malaucène include considerably steeper sections.
- If possible, arrange for nutritional support during the climb. A support rider on an e-bike or a support vehicle can provide additional sports nutrition, drinks and cooling when needed.
Raf Van Dyck
Teaching Assistant and Dietitian
Ghent University
