The Science of Fueling at the Tour de Taiwan: What Do Pro Cyclists Actually Eat During a Race?

Your Lunch Is a Chicken Rice Box, His Lunch Is an Energy Gel

A Tour de Taiwan racer burns approximately 3,500-5,000 kcal during a single day of racing. That’s equivalent to two days’ worth of food for an average adult.

But they can’t stop to eat a rice box (even though they might really want to when passing through Wandan), so they have to eat while riding at 50 km/h.

Race Day Eating Schedule

What’s in a Rider’s Pockets?

Professional riders’ back pockets (cycling jerseys typically have three back pockets) carry the following during a race:

Pocket 1: Energy gels (3-5 sachets)

• About 25 g of carbohydrates per sachet
• Texture similar to toothpaste (tastes much better, though)
• Flavors: citrus, caffeine, berry, etc.
• Brands: SiS, Maurten, GU, etc.

Pocket 2: Energy bars (1-2 bars)

• Rice- or oat-based
• Some riders make their own rice balls (yes, Japanese-style onigiri)
• Better texture than gels, but slower to eat

Pocket 3: Spare space

• Maybe a windbreaker (for descents)
• Or more energy gels

The Science of Water Bottles

Every bike typically carries 2 water bottles (500-750ml each):

During a 2-3 hour stage of the Tour de Taiwan, a rider will consume approximately 4-6 bottles’ worth of fluid. Empty bottles are swapped for new ones at feed zones, or simply tossed aside (don’t worry, staff will pick them up).

How Feed Zones Work

Each stage has 1-2 feed zones, usually located in the middle section of the course.

Team staff prepare “musettes” containing:

• 2-3 water bottles
• 3-4 energy gels
• 1-2 energy bars
• Sometimes small sandwiches or rice balls

Riders grab the musette with one hand, transfer the contents to their pockets and bike frame, then drop the bag—the whole process takes under 10 seconds.

What Happens If You Don’t Eat Enough?

In the cycling world, there’s a term called “Bonking” — the physical collapse that occurs when blood sugar drops to extremely low levels. Symptoms include:

• Sudden weakness in the legs (like pedaling through cotton)
• Dizziness
• Blurred vision
• Reduced cognitive function (you might not even know where you are)
• Chills throughout the body

Once you bonk, the race is essentially over. That’s why nutrition is so critical in bike racing—it’s not just about performance, it’s about safety.

The Unique Challenges of the Tour de Taiwan

Taiwan’s March climate has a special impact on fueling strategy:

• Temperature: 20-28°C, moderate to high sweat rate
• Humidity: Relatively high, electrolytes are lost faster
• The gel problem: In high temperatures, energy gels become more viscous and harder to squeeze out

Advice for Everyday Riders

You don’t need to eat as scientifically as a pro rider, but for long-distance rides:

1. Consume 60-90 g of carbs per hour (energy gels, bananas, rice balls all work)
2. Don’t wait until you’re hungry to eat (by then it’s too late)
3. Keep hydrating continuously (take a sip every 15-20 minutes)
4. Practice eating while riding (practice one-handed riding and eating in a safe environment first)
5. Find products that work for you (those with sensitive stomachs should test during training first)

Remember: in the world of cycling, eating is also training.

Related Reading

• The Pro Rider’s Diet Code: Nutrition Science from Pre-Race Preparation to In-Race Fueling
• Cycling Race Fueling Strategy: What to Put in Your Pockets and When to Eat
• The Complete Guide to Cycling Fueling: Energy and Hydration Management for Long Rides
• Solid Food for Long-Distance Riding: The Suitability of Common Taiwanese Foods for Cycling