What does it take to fuel the race across the cobbles in Paris-Roubaix and finish other tough spring classics? About 6,000 calories, according to a report by Velo.

Paris-Roubaix and the Tour of Flanders are long and intense, Jayco AlUla nutritionist Laura Martinelli told Velo. “The increased duration and stress means the amount of carbohydrate riders need to be competitive is enormous … it’s crazy to see them eat,” she said. “But it has to be that way. If you get the feeding wrong, you’re dropped.”

Martinelli said in order for the riders to achieve “glycogen supercompensation” for the classics, they load carbohydrates from 48 hours before the start rather than 24 hours as with other races. “The energy demand is higher, so the preparation period has to be longer.”

The perfect food for that kind of intake? Rice, says Martinelli. Lots of it, along with small amounts of protein to keep the body from using muscle protein for energy during the race. Protein also aids in post-race recovery, she said.

However, the advent of gut-friendly carb-concentrated gels and drinks means food such as rice cakes and wraps are less likely to be found in musettes, according to the report

Caffeine is also a popular performance-enhancer during hard one-day races. And when the racing is done, sugary juices are the preferred recovery drink to begin replenishing glycogen stores, according to the Velo story.

Paris-Roubaix fan? Show your love for the queen of spring classics with this fan-friendly shirt.

‌