What the Tour de France riders are eating for dinner

On the evening we caught up with Olga, she served fresh Parmesan with the mixed green salad. "Parmesan is very old dry cheese," she said, "so the fat from it is very good, and it's salty, which the riders love." She mixed in pepper and olive oil before serving.

Carlos Quevedo, Olga's assistant, drives, shops, cooks, and makes juices for the riders — and helps Olga serve all the food.

The riders eat a lot of rice — at breakfast with omelets and at dinner with just about everything. They prefer white rice, Olga said, because it has more carbs per gram than brown or whole-grain, which has "too much fiber for the riders."

One of the many dishes Olga served featured grilled carrots, snow peas, and broccoli spears with soy sauce, sesame oil, and sesame seeds, plus salt, pepper, and olive oil.

Olga said soup is popular with the riders simply because they don't always want to eat things in pieces. She can also easily add in extra carbs to fuel the riders, so they can eat more calories easier and faster. "If I gave them more veggies and potatoes, even in grilled form, maybe they'll take one or two pieces. With soup it's easier to stomach more. I even see some riders adding the rice to the soup."

"The soup's important," Olga said. "The chicken broth is good for the riders' stomach, and it's just warm and calming food."

I got to taste it. Delicious!

The highly nutritious, anti-inflammatory tomato is ubiquitous on Tour dinner tables. Olga added a balsamic reduction to these cherry tomatoes, with some agave, and baked them for 25 minutes.

The riders eat chicken twice a week and fish twice a week. Red meat is served only the night before a rest day, as it's harder for the cyclists to digest. One a day a week, they'll have rabbit or turkey. Pasta is often served as well.

Olga added garlic, curry, turmeric, and salt and pepper to the chicken, which she baked for up to 30 minutes. (She has to be careful with spices because not all riders like the same ones.) She prepares the pan with a base of onions, a taste the riders love. And she leaves the skin on.

"We don't want to avoid every fat, and so the skin is important, for the metabolism. Unlike with duck, for example, which has quite a thick skin, with chicken, after you bake it, it's almost gone, and it's really crispy and delicious."

And yes, there was dessert. Yogurt with fresh fruit.