A day of training and eating with a Double Olympic Champion | Remco - #6

Summary

In this video, the athlete reflects on a busy month, including placing third in the Tour de France and winning two Olympic gold medals. He prepares for more races, starting with a seven-hour training session. The video tracks his detailed calorie intake, training adjustments due to weather, and a balanced diet throughout the day. He shares his meal plan, training progress, and ends with a calorie analysis. Viewers are invited to participate in a giveaway by liking, subscribing, and commenting on the video to win a signed jersey.

Takeaways

• 🚴‍♂️ The speaker is a cyclist who recently achieved third place in the Tour de France and won two gold medals at the Olympics.
• 🏆 They are now preparing for upcoming races, including the World Championships and Lombardia.
• 🍽️ For a big training day, the cyclist consumes a balanced 1,400-calorie breakfast, which includes oats, nuts, granola, yogurt, eggs, bread, and a flat white.
• 🌦️ Due to rain during the planned route toward Alicante, they adapt the training route to avoid bad weather.
• 💧 During the ride, they track calories from gels, bars, candy, and drinks, including 63-calorie juice and Coca-Cola for quick sugars.
• 🍬 The cyclist emphasizes the importance of consuming sufficient carbs during long rides, sometimes turning to candy for an easy boost.
• 📊 The day’s training totals 7 hours and 35 minutes, split into two sessions, with a total distance of 243.6 km and 8,000 calories burned.
• 🍝 Dinner features homemade lasagna with spinach, a salad, and bread, contributing to a total daily intake of 6,888 calories.
• 📉 The overall deficit for the day is 1,000 calories, helping the cyclist manage weight before the end of the season.
• 🎁 Viewers are invited to like, subscribe, and comment on the video for a chance to win a signed jersey.

Q & A

What accomplishments does the speaker mention in the beginning of the video?

The speaker mentions finishing third place in the Tour de France and winning two gold medals in the Olympics.

What are the speaker's upcoming goals for the season?

The speaker's goals are to participate in the World Championships and the Lombardia race to end the season.

How does the speaker prepare for a big training day?

The speaker prepares by having a balanced breakfast with oats, cashew nuts, banana, granola, yogurt, rice crispies, an omelet, and coffee, amounting to 1,400 calories.

What dietary changes does the speaker make on training days versus rest days?

On training days, the speaker keeps the breakfast simple, avoiding extras like mushrooms and cheese, which he enjoys on rest days.

Why did the speaker have to modify the training route?

The speaker modified the training route due to poor weather conditions towards Alicante and a lack of spare clothes for the rain.

How did the speaker adapt the training plan due to weather changes?

The speaker split the training into two parts, completing four hours before the rain and then continuing for another three hours after the rain stopped.

What types of food and drinks did the speaker consume during the training?

The speaker consumed energy bars, gels, candy, Aquarius drinks, Fanta, Coca-Cola, and chocolate bars during training.

What is the speaker’s strategy for calorie intake and expenditure on training days?

The speaker consumes around 6,888 calories, with 3,500 burned during the first training and 3,000 during the second, creating a deficit of 1,000 calories.

What is the speaker’s approach to managing calorie intake after training sessions?

After training, the speaker has a balanced meal including yogurt, granola, bread with cheese, and a nutritious dinner with lasagna and salad.

How can viewers participate in the giveaway mentioned in the video?

Viewers can participate in the giveaway by liking the video, subscribing to the channel, and leaving their Instagram username in the comments.

Outlines

00:00

🚴‍♂️ Preparing for Big Races and Training Days

The narrator thanks fans for their support during a successful season, mentioning their achievements at the Tour de France and Olympics. They discuss upcoming races, including the World Championships and Lombardia, and detail a rigorous seven-hour training ride. The video will track calories burned and consumed, concluding with a giveaway. The narrator begins the day with a 1,400-calorie breakfast, including oats, nuts, yogurt, and an omelet. They prepare for the training, noting the importance of hydration and nutrition.

05:05

🌧️ Adapting Training Plans Due to Weather

The narrator discusses adjusting their training due to rain, choosing to avoid the Alicante area where they had initially planned to ride. They buy drinks for the road and highlight the nutritional differences between juices in Spain and Belgium. Due to bad weather, they have to alter their route and inform their partner. The narrator reflects on the challenges of being an athlete, emphasizing flexibility and adaptability, while sharing some small moments of humor and conversation during the ride.

10:06

💤 Rest and Recharge Before Completing the Ride

After completing the first half of their training, the narrator takes a nap and eats a light snack to refuel. They enjoy a bit of downtime, playing a game and humorously engaging in friendly competition. With the weather clearing, they prepare to go back out and finish the second part of their training. The narrator shares details about the food and drinks consumed during the ride, mentioning that candy and sugary drinks can sometimes be a much-needed source of energy for long training sessions.

15:07

🚵‍♂️ Final Climb and Wrapping Up the Day

The narrator describes completing the day's training in two sessions, totaling over 7 hours of cycling. Despite the day taking longer than expected, they feel satisfied with their performance. They briefly mention their plans for the rest day ahead and express relief at finishing the ride in sunny weather. Afterward, they enjoy a homemade dinner prepared by their partner, consisting of salad and lasagna, while offering their appreciation and a humorous taste test of the meal.

20:10

📊 Calorie Breakdown and Giveaway

The narrator reviews their total calorie intake for the day, detailing their breakfast, snacks during the ride, and dinner. They calculate the calories consumed and compare it to the calories burned during the two training sessions. Overall, they consumed around 7,000 calories but burned approximately 8,000, achieving a slight calorie deficit, which they note is beneficial for their fitness goals. The video concludes with a reminder about the giveaway, encouraging viewers to like, subscribe, and comment with their Instagram handle to participate.

Keywords

💡Calories

Calories refer to the energy content in food, which is crucial for athletes to maintain endurance during long training sessions. In the video, the speaker tracks his caloric intake and expenditure closely, showing the importance of balancing energy consumption with energy burned during his seven-hour training ride.

💡Tour de France

The Tour de France is a prestigious multi-stage cycling race. The speaker mentions finishing in third place, highlighting his recent success and the level of elite competition he is part of. It also sets the context for the video as the speaker prepares for further races.

💡World Championships

The World Championships in cycling are significant international competitions. The speaker refers to this event as one of his upcoming goals, indicating the high level of competition he is preparing for. This underscores the rigorous training required to compete at the global level.

💡Training Ride

A training ride is a practice session for cyclists to build endurance and refine their skills. In this video, the speaker embarks on a seven-hour ride, adjusting his route and pacing to avoid bad weather and track his nutritional intake, demonstrating the level of commitment required in professional cycling.

💡Hydration

Hydration is essential for physical performance, especially during long endurance exercises. The speaker frequently mentions the need to stay hydrated, consuming drinks like water, orange juice, and isotonic beverages to maintain energy levels and avoid dehydration during his ride.

💡Carbohydrates

Carbohydrates are a key source of energy for athletes, especially in endurance sports. The speaker consumes carbs from sources like oats, granola, candy, and energy bars to fuel his long training session, showing the critical role they play in sustaining performance.

💡Energy Bars and Gels

Energy bars and gels provide quick, easily digestible calories during exercise. In the video, the speaker consumes several of these products, which are designed to give him the necessary energy boost during his seven-hour ride, particularly during climbs and extended efforts.

💡Weather Conditions

Weather conditions play a significant role in outdoor cycling, affecting both the safety and strategy of the ride. The speaker discusses how unexpected rain influences his route decisions, forcing him to adapt his training plan, reflecting the unpredictable challenges cyclists face.

💡Rest Day

A rest day is a day without intense physical activity, allowing the body to recover. The speaker mentions having a rest day after his long training session, emphasizing the importance of recovery in maintaining peak physical condition for future competitions.

💡Nutritional Balance

Nutritional balance involves consuming the right proportions of macronutrients like carbs, proteins, and fats. The speaker tracks his meals, such as his breakfast of oats, cashews, and yogurt, to ensure he has the necessary fuel for his ride, demonstrating how professional athletes optimize their diets for performance.

Highlights

Introduction to the video, thanking fans for their support during recent achievements in the Tour de France and Olympics.

Description of the upcoming World Championships and Lombardia as major goals to finish the season.

Detailed breakdown of a 7-hour training ride, including calorie tracking and meal intake for the day.

Breakfast consisting of oats, cashew nuts, banana, granola, low-fat yogurt, rice crispies, bread with cottage cheese, and a two-egg omelet.

Weather challenges during the training, including rain and adaptation of the training route to avoid Alicante due to the conditions.

Discussion of the new packaging for energy gels and trying them for the first time.

Mid-training stop for a drink and adjustments based on the rain, including flexibility in athlete life and ability to adapt to changing conditions.

Returning home after the first part of the ride and having a small meal before the second half of the training.

Dinner prepared by Oumi, featuring lasagna with spinach and burrata salad.

Final review of calorie intake and expenditure, breaking down specific meals, snacks, and drinks consumed during the training session.

Total calorie intake for the day was 6,888 calories, while 8,000 calories were burned, leaving a deficit of 1,000 calories.

Importance of balancing calorie intake and expenditure for weight management towards the end of the season.

Instructions on how to enter a giveaway for a signed jersey by liking, subscribing, and commenting on the video.

Final thoughts, including appreciation for the audience and encouragement to tune into future videos.

Breakdown of snacks consumed during the ride, including energy bars, gels, candy, and drinks like Fanta and Coca-Cola.

Transcripts

Another 63 calories.

Sometimes a bag of candy.

I have no idea where we're riding to.

It's beautiful.

Let's go.

Welcome back to another video on my YouTube channel.

First of all, I want to thank you all for the past month, with my third place

in the Tour de France and my two golden medals in the Olympics.

I think without your support, it wouldn't have been possible.

And of course, now I have to prepare again for some more races

to end the season with.

First of all, there's going to be

the World Championships and also Lombardia is still a big goal for me.

So today on the menu, a big training ride, about seven hours, maybe a bit more.

We will track the calories of the intake, calculate everything,

and then you guys will see the result of what I ate and what I burned today.

At the end of the video, there will be a giveaway.

Stay here and then you will see.

Now it's time for breakfast, and then I'm going to get ready for my training.

It's very good.

Very good coffee.

I'll give you a very special cup.

I'll make it a strong coffee

On holiday, often, or on a rest day,

I would like to have some mushrooms and spinach in it as well.

Maybe some cheese, but on the training days, I keep it simple.

Just a little bit of pepper to warm up the engine.

This is my breakfast for a big day out on the saddle.

First of all, I will start with my glass of water.

Very important to rehydrate after a night of sleep.

Here I have 70 grams of oats with about 40 grams of cashew nuts,

a banana, and just a handful of granola to top it off.

Main course,

I'll have about 250 grams of low-fat yoghurt, some rice crispies,

About 30 grams, and 20 grams of honey balls.

Then I made a two egg omelet with some

pepper inside, and about 70 to 80 grams

of bread with a bit of cottage cheese and Philadelphia, and of course,

the omelet on top.

A good flat white to wake up the body, and a green tea with some

ginger and honey inside.

Good fuel for a big day of training.

Bon appétit.

Let's check the weight

I guess it will be right, no?

For breakfast, so I explained what I have

in total, I will have an

amount of 1400 calories in my body.

Very balanced breakfast, especially for a big training day.

Only good energy.

Trough the middle and through the middle

Look here, it's Dario Kloeck

it's my cousin, it's my cousin.

Wow, Lambo!

The result. We don't speak about it.

I didn't win.

Allright, breakfast is down.

So now I'm going to get dressed and go out for training.

6D has new packaging for their gels.

Looks good.

So we're going to try it for the first time today.

Let's go.

Man, man, man.

I'll just sit down in the car.

So, I'm looking at the weather right now because

towards Alicante, it doesn't look super good.

For sure, we have to change the lap because it's going to rain today,

a bit of everywhere.

It can be okay.

If we're close to home, we can always adapt and ride home sooner.

But for sure, we cannot go towards Alicante,

which is a pity because there's a super nice climb that we did in the Vuelta last year.

But of course, if it rains, I don't have spare clothes, which is a rookie mistake.

Then it's better to stay dry, so I'm going to buy some drinks here,

and then we'll turn back towards the north.

For on the road.

It's truly the best of the world here.

8% of pure orange juice, so.

And only 15 grams of sugar. in Belgium, it's 39.

Lemon is also very good, but it only has 1% or 3% of juice,

and this is 8%.

Another 63 calories in the muscles from Brussels.

This is one and a half liter, so it's 250 calories only.

It's pretty heavy weather.

Not super warm like last weeks.

But there's a lot of humidity in the air.

Hey..

C'est la vie

I'm going to inform the wifey that we have to make another loop.

Allez, Calpe. What?

It's already raining in Calpe now.

What a day for a long training. Man, man, man.

Allez, let's go.

Hola, capo. - Hola.

Avoiding the rain.

Now we're driving to the coast, and then we'll go back home,

and then wait untill the afternoon when all the rain is gone, hopefully.

Life is not always... Beautiful.

Not always.

It's green.

I have no idea where we're riding to.

I know now we have to go left because otherwise we go to Alicante,

and then we will follow the main road. Right?

Allright, mate.

It looks like it has already been raining hard here.

Until 2 o'clock it's likely to rain everywhere.

After that, we will see.

we're going to try to put 4 hours in before

the rain and then have a break and then complete the next three hours.

Unfortunately, we have to cut the training in two parts.

But this is also life of an athlete.

You need to be flexible and be able to adapt to the situation.

Yeah, c'est la vie.

As long as I will do my hours for today, I will be happy.

I ate less than planned because now we have a bit of time inbetween,

so I will probably have a small meal before the second ride.

We will get there.

While we were on training, or we still will be on training,

Oumi actually prepares the dinner.

Looks like for tonight, she's making her design lasagna with spinach.

She's getting dressed now, so that's why I'm looking for the spinach,

that it doesn't get burned.

All credits to Oumi for the good food here at home.

I just had a small meal.

I'm going to have an apple now, and then I'm going to rest a bit.

I think in about a half an hour, I will get dressed again

and go for the second ride.

Should stay dry, so we have to commit.

and finish the seven and a half hours of today.

Nap time, and then I will see you soon.

I just finished my nap.

Had a small meal just now.

It wasn't too much, just to fill the stomach a bit.

I had, again, some yoghurt with some rice crispies,

a bit of granola, and then some bread with cheese.

Like I said, nothing special.

Just fill up the stomach.

Now, time to play a bit and have some fun, which is also very important..

I have to say, I always play good with Morocco.

I'm sure you hired the cameraman to distract me.

A different line-up or what?

Allez.

It's only 1-1.

Aaah, just too late..

Hands!!

Allez, come on.

He didn't whistle, that's decent.

No.

Did you see how perfect that pass was?

Look, I had more ball possession, 175 passes.

You deserved to win.

More expected goals, more passes, more tackles

More succeeded tackles, more interceptions.

Allright, so, ready for part 2 now

no rain anymore, normally, and a bit warmer than this morning.

I think it's perfect circumstances to end the seven-hour ride of today in two parts

but at least we will get the hours done.

Let's go because it will be a long day and a late evening.

I saw something good for dinner, so I'm going to hurry.

Almost halfway.

For example, this bag is 100 grams.

It has 80 grams of carbs.

Especially on long trainings, it helps to get the amount of carbs in pretty easily.

You cannot keep doing it with bars and gels.

Sometimes a bag of candy can make me happy.

I had two bottles, one with water and one with some red fruit syrup

but it was zero grams of carbs in the bottle, so actually just water.

But later on, we'll have a small stop in the gas station and I will

take a drink with some sugar.

We have another climb to go.

Sometimes that's me on the climb, but not today.

This is just some sparkling water.

Got some Aquarius to fill the bidons,

Coca-Cola and some small chocolate bars.

Almost 6 hours in the ride now, so I can use some good sugars.

In about in a few kilometers, the last real climb of the day,

it's about 10 kilometers.

Then it's quite a long downhill towards the coast, and then it's

a bit flat, 48 kilometers to go, so a good hour and a half left,

and then the day is finally over.

So, vamos.

We managed to finish the training day in two trainings, but at least we did it.

First training, 132.7 kilometers

in 4 hours and 3 minutes.

And the second training, 110.9

in 3 hours 32, which means I rode

7 hours 35, which is good. it was the plan.

It took me longer in the day than I hoped, but at least I did it.

And tomorrow I have rest day, so no need to rush in the morning.

So I'm happy I could finish it with some sun, actually.

Wow. What did you make, my love?

Yes, it's in Engels. English, sorry.

So we have a little salad with burrata

and tomatoes, cucumber, 'blauwe bessen',

and blueberries and then we have lasagna with...

Homemade lasagna. Of course.

With épinards à la crème, and some bread.

Muy bien, thank you very much

With pleasure

bon appétit.

Taste test.

11 out of 10.

Allright, so I just finished my dinner, and now it's time to look back at the

calories or the calorie intake, actually.

Here on the table, you see a bit what I took during the trainings because,

ofcourse, we needed to keep the papers to count

the calories and the bottles as well.

Let's start with the beginning of the day.

This morning, I wrote down in the app everything I ate.

It was oats, granola, some honey pops, rice crispies,

toasted bread, a two egg omelet, a banana,

some cashew nuts, and some yoghurt.

The breakfast in total contained

1.477 calories

which is big,

but not too big for a seven-hour ride.

So that was the breakfast.

Then during the training, we have here everything in front of us.

I wrote it down.

I took one bottle of 6D Isotonic.

Normally, you put two scoops in it, but because my bottles are 750 ml,

I put three scoops in it.

One bottle with three scoops contained 192 calories.

Then I had three energy bars, which are all 180 calories.

So that's in total 540 calories.

I took normal gel and an ultra gel.

The normal gel is 120 calories.

The ultra gel is 180 calories.

Then I had a bag of candy,

which is 337 calories.

Then I had two chocolate bars in the second training, just to get me through.

This is 118 calories and 207 calories.

Then I had one liter and a half of Aquarius orange

and one liter of Aquarius lemon, which is

285 calories and 190 calories

Then I still had a Fanta and a Coca-Cola, of course.

Fanta is not much in Spain, only 61 calories.

And the Coca-Cola is 139 calories.

So I think that's about it for the training.

Of course, I had lunch, and for lunch, I had yoghurt,

I had some granola, some rice crispies, some white bread, and some cheese

And of course, one apple.

In total, my lunch was 900 calories.

Not big, but just to fill up the stomach.

Then, of course, we had an amazing dinner.

Oh, wait, I forgot something. My recovery shake.

The recovery shake contains 127 calories.

Then the dinner, ofcourse, a very nice lasagna,

which was about 835 calories for me.

Then we had a salad with some burrata, which was about 85 calories.

Then just before bed, ofcourse, we're not going to show it,

but I'm still going to eat a nice Ben & Jerry's ice cream.

If I will eat the full tub, it's going to be about

1.093 calories only for the ice cream.

Then we have to make the total.

1.477 plus 2.370 plus 900

plus 127 plus 2.014.

Is a total of 6.888 calories, which is a lot.

Then now I'm going to check how much I've burned on training.

First training, it was 3.500 calories.

The second one, I burned 3.000 calories.

Your metabolism, for me, it's about

1.700, 2.000 calories on a normal

day without exercising.

I consumed a small 7.000, and I burned about

8.000 calories in total, which is a deficit of 1,000 calories,

which helps perfectly to lose a bit of weight towards the last

part of the season.

I think perfect balance, so very well done.

Ofcourse, you can win this signed jersey by me.

How do you win it?

Like, subscribe, and...

Drop your Instagram name in the comments down below.

And like always, thanks for watching, and see you in the next video.

Bye bye.