You’ve planned your route, checked the derailleur, downloaded the GPX tracks. But on the Route des Grandes Alpes, what really determines how your day goes is what’s in your water bottles and your stomach. 700 km, 16 mountain passes, over 5,000 m of cumulative elevation gain on certain routes: your body won’t forgive any improvisation when it comes to nutrition.
Here is a practical guide to fuelling long rides, designed for cyclists tackling one mountain pass after another — with a selection of supplements specifically designed for endurance cycling at the Nutripure shop.
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Why altitude makes all the difference
At high altitude, three factors combine:
- Energy expenditure skyrockets. Every pass you cross burns between 500 and 1,000 kcal. On a long day’s hike in the mountains, the total easily exceeds 4,000 kcal.
- Hydration becomes critical. The dry mountain air and physical exertion cause you to lose between 0.5 and 1 litre of sweat per hour. Dehydration of just 2 per cent of body weight significantly reduces performance.
- Recovery takes place between the mountain passes. On a multi-day tour, it’s the night’s rest and the recovery day that determine whether your legs will still respond at the foot of the Galibier.
In short: you need to drink sensibly, eat regularly and help your body recover. Let’s look at how, stage by stage.
Before the pass: energy and concentration
There’s no question of setting off on an empty stomach at the foot of a 20-km pass. But apart from breakfast, two things can make all the difference:
- Caffeine, taken 30 to 45 minutes before strenuous exercise, improves concentration and your perception of the effort. A product such as Active Caféine allows for precise dosing, without having to drink multiple cups of coffee.
- A long-distance energy drink in the first water bottle provides gradually absorbed carbohydrates — essential as soon as the ride exceeds 2 hours.
During the ride: hydration above all else
This is THE weak point for most mountain cyclists: we don’t drink enough, and we don’t replace the minerals lost through sweat. The result: cramps on the tenth switchback, a drop in power, and headaches at the top of the pass.
Hydration tablets are the simplest solution to take with you: one tablet in a water bottle, and you’re covered for sodium, potassium and magnesium. The range Hydrapure range comes in several flavours (lemon, red berries, peach, exotic fruits and a neutral flavour for sensitive stomachs) — handy for keeping things interesting during a week of mountain passes. Powdered electrolytes such as Pure Electrolytes are an alternative, allowing you to adjust the concentration depending on the heat.
As for solid food: aim for 60 to 90 g of carbohydrates per hour on the big stages, via bars, energy gels or drinks. A Raw Organic Bar in my jersey pocket is the perfect snack that doesn’t turn to stone after three hours in the heat.
After the stage: recovery that saves the next day
On a 6- to 10-day tour, the question isn’t ‘am I recovering today?’ but ‘will I be able to cycle tomorrow? ’. Three priorities:
1. Repair muscle fibres. Mountain passes take their toll on the muscles. Collagen peptides (such as Peptan®) support the joints, which are put under severe strain by hours of cycling out of the saddle, whilst a whey or plant-based protein supplement taken within 30 minutes of finishing the stage kick-starts protein synthesis.
2. Replenish magnesium. This mineral is lost through sweat and is the main cause of night-time cramps after a gruelling stage. Magnesium Taurine B6 is the format of choice for endurance athletes: it’s easily absorbed and also helps manage stress and sleep — invaluable when you’re sleeping in a guesthouse at 1,800 m after a 140 km ride.
3. Reduce inflammation. Omega-3 (EPA/DHA), taken daily in the run-up to and during the trip, supports joint health and recovery. L-Glutamine, meanwhile, helps protect the gut — which is often put under considerable strain by repeated high-intensity nutrition.
Our “mountain pass week” protocol
| Time | Objective | Example |
|---|---|---|
| Breakfast | Store energy | Oatflakes, fruit, energy drink |
| Before the first pass | Focus | Active Caffeine |
| During exercise | Hydration + carbohydrates | Hydrapure tablet, bar, gel |
| In the hour afterwards | Boost recovery | Protein + glutamine |
| In the evening | Regenerate | Magnesium, taurine, B6 |
| Throughout your stay | Anti-inflammatory support | Omega-3, multivitamins |
All these products are available at Nutripure’s cycling and endurance category — French brands, made in France, formulas with no added sugar, and ‘1-month’ or ‘3-month’ packs, which are useful if you’re preparing for a long-distance challenge.
Final thoughts
The Route des Grandes Alpes isn’t just about strong legs: it’s about sticking to a nutritional strategy day in, day out. Test your plan during training, never on the big day — your stomach, just like your calves, needs practice.
Happy mountain passes, and happy fuelling! 🚴⛰️