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Sleep is one of the most critical aspects of our health, recovery, and potential for performance. Stack a multi-day event on top of normal daily functions, and its value increases exponentially.
You can imagine how crucial it is to get consistently good sleep at the Tour de France. With stages typically ranging from 4-5hrs and start times of around 1 PM, the riders will ride well into the later afternoon. Then, follow that up with a cool down, transit to the hotel, dinner, and more…they’re in for a late night.
So how do they manage to wind the body down and relax for a good night’s sleep? We have a few trade tricks from the best racers in the world.
The “Cool” Down Phase
You may wonder why the riders get back on their trainer after a monstrous stage, but it’s because they need to ease their body down into a more neutral state. This helps bring the nervous system back into balance and prep them for the transition to rest.
I can recall years when the cool-down wasn’t happening, riders would be on the bus, and their hands were shaking so severely that they couldn’t type on their phones for at least half an hour after the stage.
Additionally, most teams will utilize cooling devices (plunge pools and ice vests) to drop the core body temperature. This also aids in returning to homeostasis and allowing the body to begin its healing process.
There’s a new device at the Tour for lowering core body temperature, called the CoolMitt, and it is used by select riders and the EF Pro Cycling Team to cool their core body from a scorching stage quickly.
Re-Hydration Phase
Post-race is also the time to begin rehydrating. Their bodies will be going through fluid at an insane rate, and they’ll need sodium + electrolytes to take care of all those processes.
This is where something like the drink, LMNT, can be dialed: it is one of the cleanest, optimally-balanced electrolyte mixes with low sugar.
Recovery Phase
The age-old bodywork still holds its place. Massage can be a beneficial tool to prepare the body for rest and aid in recovery.
You might also be aware of compression boots, such as Normatec and JetBoots are widely utilized at the TdF.
They’re a simple way to get the benefits of a massage in their room, on the bus, or wherever they go. They’re even utilizing them before some stages to activate the body without any energy expenditure.
Pre-Bed Phase
These riders can’t keep up with caloric expenditure. While they’re always trying to replenish carbs, staying on top of protein is vital. They are breaking their bodies down daily for three weeks, which requires a lot of nutritional support to ensure you don’t become catabolic (breaking down mass).
A good dose of protein before bed has shown to be a perfect remedy to avoid getting hungry at night and aid in recovery. Something like SwissRX Total Recovery is ideal because it is a full-spectrum recovery drink that targets necessary nutrients for healing a beaten body and provides that protein bump to help rebuild.
Sleeping Phase
Getting hooked on hard-core sleeping aids is not ideal practice. However, the riders may use subtle supplements like melatonin to encourage their body to wind down. With stages running well into the late afternoon, their circadian rhythm may need some assistance settling into a routine.
We also love Momentous Elite Sleep because it provides many properties like melatonin, magnesium, anti-inflammatories, and amino acids. It’s like a recovery cocktail!
Staying Asleep
One of the most significant issues is riders who fall asleep, wake up at midnight, and struggle to get back to sleep. Then the thought of tomorrow’s stage creeps into their minds, making it even harder to go back to sleep.
This is where a product like Quicksilver Lipocalm is perfect. It calms an active mind and puts you back in sleep mode, with no risk of being groggy in the morning. We find it works well for most athletes, although the taste is a bit distinct.
Here is your checklist to dial in your sleep like a Tour de France rider:
Cool down the body with CoolMitt post-workout.
Massage: Spend 20 minutes in your Normatec or JetBoots.
Have a high protein shake to keep your hunger at bay all night.
Use a product like Momentous Sleep with magnesium to prevent restless legs/cramping
If you wake up at night, try Lipocalm to put you back to sleep.DRG
