How long does it take to learn a lesson and stop repeating the same mistake time and time again? I know what to do, but for some reason or another I'm not doing it. How do we change and make progress? I believe the key is in self reflection, taking intentional time to review and reflect on what we are doing, why and make a plan to change. This is a practice that I teach my clients to use when reviewing their nutrition habits to kickstart lasting nutrition changes.
Read MoreAre you scared to stop training in case you gain weight? I went riding with a cyclist recently who told me that during their off season they kept training anyway (despite being told to take a break) because they didn’t want to gain weight. Fear of food, fear of stopping training and fear of gaining weight has been the common theme in conversations I've had on and off the bike these last few weeks.
Read MoreTim Cutler winning Dirty Warrny in a solo breakaway fuelled with an epic 138g carbs an hour for 8 hours! Tim shares how he managed so much carbs over 8h and we discuss some of the nutrition changes that helped fuel his success.
Read MoreHave you said to yourself that you know what to do when it comes to nutrition, but you just aren't doing it? Let's unpack why that might be, what's stopping you and how to start doing the things you already want to do and aren't doing.
Read MoreRelative Energy Deficiency in Sport (REDs) is a syndrome of deleterious health and performance outcomes experienced by male and female athletes exposed to low energy availability - which is - inadequate energy intake in relation to exercise energy expenditure leading to REDs. It’s very common in cyclists and in this episode I explain what REDs and low energy availability is, how it affects your cycling performance and health and how you can avoid it.
Read More"REDS: Nobody told me about it, I didn't know that losing your period was a problem.. the team asked if I had my period and I said no. That's when they raised a red flag and said that is something you should address"
Relative Energy Deficiency in Sport (REDs) is common amongst both male and female cyclists. A red flag indicating REDs in female cyclists is an irregular or missing period. Unfortunately many female athletes are unaware of this or are wrongly informed that this is ‘normal’. Kaia Schmid is a female pro cyclist who shares her story of discovering and recovering from REDs.
Read MoreWhat do bike fitting, Race Across AMerica (RAAM) and Cyclists Fighting Cancer have in common? Diagnosed with cancer aged 21, Rich's career veered away from the racing path that he had anticipated and led him into bike fitting, sports rehab and his work with the Cyclists Fighting Cancer charity. Listen to our conversation as we reminisce how Rich's RAAM ended up in a hospital bed with sepsis and how the kids who benefit from bikes donated by cyclists fighting cancer continue to inspire him.
Read MoreHave you ever thought about how many food rules and thoughts influence your nutrition, what you do and don't eat?
For example, were you told as a kid that you couldn't leave the table until you had finished eating? Today I am going to be sharing one tool that can help you to HALT and pause next time you find yourself eating on autopilot, avoiding food when. you are hungry or eating emotionally.
Read MoreHave you ever wanted to get support with your nutrition but ruled yourself out because you aren't a pro athlete? Today I am talking about ten of the most common reasons I work with people as a sports dietitian- which can range from working through low energy availability and REDS to regain your menstrual cycle, creating a nourishing a plant based diet, nailing a race nutrition plan or overcoming raging hunger or need to eat all the contents of the fridge every time you ride.
Read MoreAre you trying to lose weight as a cyclist to improve your power to weight ratio and frustrating by the rate of progress? Jamie asks: “I am struggling to work out why I'm not making any progress with my weight loss. For some reason this morning I weighed myself and I'd put on over a kg. Why do you think this is? What am I doing wrong? “
Read MoreHave you ever caught yourself saying I’ll try to do better when it comes to your nutrition and eating habits? There is more going on than just numbers when it comes to our nutrition choices. Today I want to encourage you to reframe your thoughts from I'm trying to I’m training approach - just like you do with your physical training.
Read MoreWhere do you start when you want to transform the way you eat on and off the bike? Today I talk you through the first step in my cycling nutrition framework to help you transform your nutrition. Once you understand where the problems are, you can build in the right nutrition solutions for you to address them!
Read MoreDo you think your cycling nutrition plan needs to be really hard and complicated for it to work? If you are a cyclist trying to lose weight and improve your power to weight ratio what is stopping you trying something new (and easy) to achieve that goal?
I'll give you a hint. It ALL starts with nutrition timing - the way you fuel before, during and after your training.
Read MoreShould you use sugar water to fuel your cycling efforts?
In this episode Dr Gemma Sampson puts sugar water to the test and looks at the research around whether this makes a cost effective nutrition strategy that gets the sports dietitians tick of approval.
Read MoreWhat is stopping you from achieving your peak potential as a cyclist? Chances are your nutrition could do with a little bit of extra work.
Read MoreHow much can carb loading improve your performance as a cyclist? Is it a myth or does it actually make a difference to your cycling performance. In Episode 18 Glen and Dave to share their experiences of how carb loading improved their cycling performance in long rides - even when fuelling during!
Read MoreDo you find yourself exhausted, incredibly hungry and often headachy after long cycling rides?
In today's Ask a Sports Dietitian episode Dr Gemma Sampson answers a common question: What can I do to stop being so fatigued the day after a big ride? I feel exhausted, incredibly hungry and often headaches. Hint - the clue is probably what you didn't eat in yesterday's ride!
Read MoreHippocrates said the surest way to health is if we could give each individual just the amount of nourishment and exercise. He was talking about personalised medicine and periodised training and nutrition - He was on to something! He didn't know why or how, but now we do - the answer is hormones. In this episode Dr Nicky Keay talks about her upcoming book Hormones, Health and Human Potential and discusses with Dr Gemma Sampson what this means throughout all life stages.
Read MoreProfessional cyclist Lauren De Crescenzo used to think that being thin was the key to success. But instead it led to injuries and spending all her time and energy obsessing about what she was eating and how much she was exercising. In this episode Dr Gemma Sampson explores what helped Lauren shift from appearance focused disordered eating to fuelling for performance. Today Lauren is a positive role model showing young girls just how much food it takes to do badass power on the bike and demonstrate that they can pursue a career centered on strength, not just appearance.
Read MoreYou don't have to be a professional cyclist to gain from enlisting the help of a sports dietitian. In this episode, Dr Gemma Sampson shares a nutrition coaching call with client Steven Mayers, an A-grade cyclist (and psychologist by day) who wants to improve his nutrition in preparation for the National Championships.
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