Gran Fondo Strade Bianche: train with the right supplementation plan

Taking on the Gran Fondo Strade Bianche demands proper preparation, strategy, and a targeted supplementation plan.

The challenging “white roads” of Tuscany, with their dirt sections and constant shifts between climbs and descents, significantly test both endurance and recovery.

To help cyclists prepare, our team has developed a supplementation plan using Cetilar® Nutrition products, designed to support athletes before, during, and after every training session as they get ready for the race.

Here’s how to optimise performance and reduce the risk of energy drops or early fatigue, ensuring you’re in peak condition on race day:

1. In the morning: to lay the right foundations for a strong start
2. Pre-training: to boost available energy and ensure optimal hydration
3. During training: to provide customised energy and hydration
4. After training: to promote optimal recovery and regeneration
5. Fully prepare for the Gran Fondo Strade Bianche with Cetilar® Nutrition

In the morning: to lay the right foundations for a strong start

A proper diet should start in the morning, focusing on a balanced intake of proteins and micronutrients to optimise performance:

• Dual Protein (up to 3 scoops in 250 ml of water, milk or a plant-based drink): supports the growth and maintenance of muscle mass;
• Defense Booster (1 sachet dissolved in a glass of water): a blend of vitamins and minerals, lycopene and coenzyme Q10 that helps prevent oxidative stress and keeps immune defences strong.

Pre-training: to boost available energy and ensure optimal hydration

Before you hit the pedals, it’s crucial to prepare your body with the right combination of carbohydrates and mineral salts:

• 1 sachet of UltraRace Carb + 1 stick of Hydrate Fast dissolved in 650 ml of water;
• Drink about 200 ml every 20 minutes to enhance athletic performance through carbohydrate intake and maintain optimal hydration levels.

During training: to provide customised energy and hydration

Supplementation should be adjusted based on the duration of the effort to ensure a steady supply of energy:

Training sessions of up to 1.5 hours (around 60-80 g/h of carbohydrates):

• 500 ml bottle with ½ sachet of Race Carb or Race Carb Caf + one stick of Hydrate Fast;
• 1 Race Carb Gel or 1 Energy Race Bar, to maintain a constant supply of energy.

Training sessions of between 1.5 and 2.5 hours (around 160 g of total carbohydrates – 80 g/h):

• 500 ml bottle with ½ sachet of Race Carb or Race Carb Caf+ Hydrate Fast;
• 1 Ultrarace Carb Gel + 1 Energy Race Bar + 1 Race Carb Gel, to ensure the right intake of carbohydrates.

Training sessions of more than 2.5 hours (up to 200 g of total carbohydrates – 90 g/h):

• 2 x 500 ml bottles with 1 sachet of Race Carb or Race Carb Caf+ Hydrate Fast;
• 1 Ultrarace Carb Gel + 1 Energy Race Bar + 1 Race Carb Gel to support high energy expenditure.

After training: to promote optimal recovery and regeneration

The post-workout phase is crucial for effective recovery, allowing your body to restore and perform at its best for future sessions. Here’s how to support optimal recovery:

• 1 sachet of Recovery Pro (dissolved in 250 ml of water, milk or a plant-based drink and taken within an hour of finishing training) to support physical recovery and help maintain muscle mass.
• 1 tablet of Iron Race, developed with an exclusive formulation based on Sucrosomial® Iron, to ensure proper oxygenation of tissues, support energy metabolism and reduce feelings of tiredness and fatigue.
• 1 sachet of Master Race (if needed, for cyclists over 50) to enhance joint mobility and provide antioxidant protection against free radicals.
• 1 tablet of Night Restore (if needed) to promote restful sleep and optimise recovery during the night.

Get ready for the Gran Fondo Strade Bianche with Cetilar® Nutrition

Nutrition plays a key role in demanding events like the Gran Fondo Strade Bianche. A proper supply of nutrients helps optimise performance, delay fatigue and ensure faster recovery.

With the tailored plan designed by our team of experts, you’ll be able to perform at your best in every workout, building the ideal condition to face every challenge with confidence and determination.