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We were already talking about it earlier this week in our article on 90 to 120 g of carbohydrates per hour in endurance sports: modern cycling is no longer limited to effort, but to the love of sugar in all its forms… And while the trend for sugary gels and bottles is clear, what happens at the finish line is pure spectacle. Your new favorite ritual? A handful of Haribo straight into your mouth. Yes, absolutely.
By Jeff Tatard – Photos: DR
The Sagan phenomenon: star + sugar = love story
The first to make it a highly visible ritual? Peter Sagan, world champion and showman par excellence. Winning Kuurne–Brussels–Kuurne in 2018, he pounced on Haribo Gold Bears as soon as he crossed the line, in the middle of an interview, as if it were the most natural thing in the world.
According to Cycling Today, after his victory, Sagan eschewed protein shakes and opted for a bag of sweets followed by a beer. Even Cycling Weekly headlined: « Sagan prefers Haribo to post-race interviews ». There, the image is set.
But then, is it just for taste or is there a physiological reason?
In reality, there is a very scientific explanation. Dr. Allen Lim (Skratch Labs) explains: « For highly trained cyclists like Sagan, recovery is not so much about muscle repair as it is about refueling. Muscles are not destroyed; it’s glycogen stores that are depleted. And to refill them, nothing beats pure, rapidly assimilable sugar. »
In terms of composition, European Haribo use a mix of glucose and fructose. And that’s where it gets interesting: by combining two transporters (one for glucose, one for fructose), absorption climbs to 1.4–1.6 g/min, much faster than with a single type of sugar.
Remco and his « Fanta power »
And it’s not just the finish line that has become a sugary festival. The start line too! Remco Evenepoel has openly revealed his pre-time trial ritual: brioche rolls, raspberry jam, banana, honey, a few slices of chicken… and half a liter of Fanta to wash it all down. Since his junior years, he swears by it, and claims that with this improbable mix, he almost never misses the podium.
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We are far from the stereotypical image of dietitians who swear only by plain rice and dry chicken. Remco owns it, he laughs, and he wins. Which goes to show, sugar, in all its forms, is not done dictating its laws to the peloton.
What about amateurs?
On Bicycling, nutritionist Stacy Sims confirms: sweets like gummy bears, with their high glycemic index, are perfect for instantly raising blood sugar after exercise. Coach and former pro Adam Myerson adds two practical uses: first, during a race or long ride, where a few sweets are easy to carry and effective; second, in case of severe hypoglycemia, where a Snickers and a Coke can literally save the day.
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Scientific tests: simple works too
A study from the University of Montana even showed that, under certain conditions, classic fast foods (hamburgers, fries) are no less effective than isotonic drinks or specialized bars for replenishing post-exercise glycogen. In short: as long as you give your body sugar, it refuels. The rest is marketing.
Haribo vs. gels: a draw on the essentials
When you compare sweets and dedicated products, the differences are simple. Gels and drinks are practical, calibrated, and enriched with minerals. Haribo are raw and straightforward: sugar, period. But they’re fun, inexpensive, available everywhere, and most importantly… they make you smile. And in a peloton where suffering is the norm, this touch of pleasure counts as much as anything else.
Beware of digestion
Coach Jim Rutberg (CTS) qualifies: « A packet of Haribo post-race, why not. But only if your body absorbs it well ». The warning is clear: outside of effort, it’s a glycemic bomb that can weigh you down. For a pro who has just burned 5,000 calories, it’s perfectly fine. For the amateur returning from a 60 km club ride, that’s another story.
3bikes summary
We started the week talking about 120 g of carbohydrates per hour. We end with a handful of Haribo gummy crocodiles. Between science, pop culture, and childish pleasure, the gesture has established itself as a symbol. Sagan launched it, Remco amplified it with his Fanta power, and a whole generation is following.
So, should you copy it? If you want raw effectiveness, yes, it works. If you want the same image as Sagan or the same smile as Remco, why not. But remember: professional cycling is an extreme showcase. For us, simple enthusiasts, a packet of Haribo or a glass of Fanta is more to be savored as a nod to the peloton, not as an obligation.
Ultimately, the real lesson is this: sugar may be science, but it’s also pleasure. And in a sport where everything is meticulously measured, it’s good to see that sometimes, a sweet or a soda can still make a difference.
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