Fueling for Tor des Géants: a winning strategy by Noor VAN DER VEEN

Tor des Géants is not just a race, it's an adventure through the wild heart of the Italian Alps. With 330 kilometers and 26.000 meters of elevation gain, it's a race that humbles you, no matter how strong you are. Before this year's race, Nutribay-athlete Noor van der Veen knew that the key to performing well would be a good fueling plan. Here she shares her winning strategy.

1. A mix of sports fuel and 'real food'

For long distance mountain races like Tor des Géants, many people focus too much on real (often fatty) food, saying gels just don't cut it at this distance. While that is true, in my experience fast sports fuel like gels are still a very important piece of the puzzle if you want to perform your best. I think of slow, real food as the basis that your body would need anyway to stay alive for the time it takes to run the race. But since you're not just trying to stay alive, the body needs a lot more and most importantly, quick and steady access to carbs. That's why I still rely heavily on gels during races like Tor des Géants. And in big amounts too: I try to eat 2 gels per hour on average over the course of the race. I love the big gel packets of the Precision Fuel & Hydration PF90 – basically three gels in one – as they meet the huge demands of the body without me having to open gel after gel. I'm also a big fan of the Santa Madre jelly bars. Easy to eat, great taste and containing 37g of carbs each.

My personal 'real food' favorite this time was overnight oats, made with oats, chia seeds, soy milk, maple syrup and a spoon of peanut butter. I packed them into soft pouches meant for baby food so I could eat them on the go, even while climbing. It gave me a mix of slow carbs, fats, and something that actually felt like food. We also packed sandwiches, focaccia cut into bite-size pieces, and pancakes with honey and jam. At the checkpoints I liked to have salty soup with orzo.

2. What to eat when: plan according to the terrain

When I say I try to eat two gels per hour on average, that does not mean that I eat two gels every hour. This depends on the terrain. Tor des Géants basically only goes steeply up or steeply down. You rarely stay at altitude for long. I built my fueling plan around that race-specific fact. On the uphills, where my heart rate and breathing are higher, I don't like chewing at all, so I focus only on fast, easy fuel like gels. It's hard to swallow anything solid when you're climbing 1.000 vertical meters or more. 

Once I reached the pass and started descending, I'd let my heart rate drop for a few minutes and then switch to eating slower foods, like a pancake or a sandwich. Those descents are long, sometimes an hour or more, and that's perfect eating time. Real foods can take me 10 or 15 minutes or more to finish, but during long descents you have all the time you need without losing much speed. During these descents I tried to make the most of my eating time and low heart rate and sometimes even add something extra, like another gel or a Precision Fuel & Hydration PF30 chew.

3. Adapt when necessary, keep making conscious decisions

No matter how great your plan is, stomach issues are common and almost to be expected in these kinds of races. You're pushing hard, running through the night, dealing with altitude, heat, cold and sometimes stress, and all of these factors have a huge effect on the digestive system. That's why I believe a plan is only half the story. The other half is staying aware and making conscious decisions.

During the first night, quite early in the race, I started to feel nauseous. Instead of forcing food down or panicking, I decided to pause my fueling for a while to let my body settle down. That short break made all the difference. Once my stomach calmed, I picked up the plan again and continued normally. It's a small mental shift, but it's crucial for me to keep going: you're not 'failing the plan' but you're adapting to your body's needs. Making those decisions consciously prevents you from sliding into the downward spiral of underfueling and fatigue that ends so many races.

4. Recover on the way

A big part of my success at this year's Tor des Géants came from the 14 recovery shakes I drank on the way. I had one shake at every point where I saw my crew. Each shake contained carbs and proteins, to help limit muscle breakdown and replenish energy and water at the same time. If you're interested in adding this to your race fueling strategy, make sure you experiment with brands that feel light, taste good and that you can easily get down even when you're deep into the race.

In English 

Fueling for the Tor des Géants: a winning strategy

The Tor des Géants isn't just a race; it's an adventure in the wild heart of the Italian Alps. With its 330 kilometers and 26,000 meters of elevation gain, it's a challenge that puts everyone in their place, regardless of their fitness level. Before this year's race, Nutribay athlete Noor van der Veen knew that the key to performance would be a good nutrition plan. Here's her winning strategy.

1. A mix of sports nutrition and “real food”

For ultra-long mountain races like the Tor des Géants, many runners focus too much on "real food" (often high in fat), claiming that gels aren't enough over such a long distance. This is partially true, but in my experience, quick energy sources like gels remain an essential piece of the puzzle if you want to perform at your best.

I consider solid, slow-digesting foods to be the necessary foundation for the body to simply endure the duration of a race. But since the goal isn't just to "survive," much more is needed—especially a steady and rapid supply of carbohydrates. That's why I still rely heavily on gels in races like the Tor des Géants. And in large quantities: I try to consume two per hour on average.

I love big freezes Precision Fuel & Hydration PF90 — the equivalent of three gels in one — because they meet the body's enormous needs without me having to open gel after gel. I'm also a big fan of Santa Madre jelly bars easy to eat, delicious and containing 37g of carbohydrates each.

As for “real food,” my favorite this year was the porridge I made the night before, using rolled oats, chia seeds, soy milk, maple syrup, and a spoonful of peanut butter. I packed it in soft baby pouches so I could eat it while walking, even uphill. It gave me a mix of slow-release carbohydrates and fats, and the feeling of eating “something real.” We also made sandwiches, focaccia cut into chunks, and pancakes with honey or jam. At the aid stations, I liked to have a savory soup with orzo.

2. Eat according to the terrain

When I say I eat two gels per hour on average, it doesn't mean I take two every hour. It all depends on the terrain. The Tor des Géants constantly alternates between steep climbs and long descents—you rarely stay at a constant altitude for long. So I built my nutrition plan around this particularity.

On the climb, when my heart rate and breathing accelerate, I hate chewing anything. I focus solely on quick and easily digestible energy sources like gels. It's hard to swallow solid food when you're climbing 1,000 meters of elevation gain!

Once I reach the pass, on the descent, my heart rate drops a bit and I switch to slower-digesting foods like a pancake or a sandwich. These descents often last an hour or more—perfect for a leisurely meal. Solid foods sometimes take me 10 to 15 minutes to finish, but in these longer portions, I have the time without losing speed. I also try to take advantage of this to supplement with an extra gel or a Precision Fuel & Hydration PF30 rubber.

3. Adapt and listen to your body

No matter how good your training plan is, digestive problems are common, almost inevitable in this type of event. You push your body to its limits, run at night, deal with altitude, heat, cold, and sometimes stress—all of which greatly affects digestion.

That's why, in my opinion, a plan is only half the story. The other half is awareness and the ability to make informed decisions.

During the first night, fairly early in the race, I started feeling nauseous. Instead of pushing through or panicking, I chose to take a food break, giving my body time to settle. This short pause made all the difference: once my stomach had calmed down, I was able to resume my plan as normal. This small shift in mindset is crucial for me: it's not about "failing to stick to the plan," but about adapting the plan to the body's needs. This conscious approach prevents falling into the spiral of undernourishment and fatigue, which ends so many races.

4. Recover along the way

A large part of my success in the Tor des Géants this year came from the 14 recovery shakes I drank during the race. I took one at every point where I saw my support team.

Each shake contained carbohydrates and protein to help limit muscle breakdown while replenishing energy and hydration. If you want to incorporate this into your strategy, test different brands during training to find those that are light, easy to digest, and palatable, even during a race.