Cycling - Female - Gluten-free - Infographics - Mindset - Plant-based - Racing - Triathlon -
Did you know that if we have low energy availability we are 3x more likely to have to take time off training due to illness?
That could mean about 3 weeks lost training throughout the year due to injury or delayed recovery - and that's not even considering the higher risk of stress fractures and bone breaks.
Read MoreDo you know how much carbohydrate to eat before, during and after competition for optimal performance? The Carbohydrates for Endurance Athletes in Competition Questionnaire (CEAC-Q) was designed to help guide where you could optimise your race and training nutrition strategy.
Read MoreFreaking out because your weight has increased when you are trying to lose weight cycling? Before you hit the panic button and use it as a reason to go on a crash diet, take a moment to pause and put that one number in context of the bigger picture. Our weight changes a lot on a daily, weekly, monthly and yearly basis - way beyond changes in body composition.
Read MoreWhen it comes to race weight, 62% of female elite cyclists are unhappy with their current race weight and believed they would race better if they were an average 1.6kg lighter.
Read MoreRace nutrition report: Masters State Championships. Glen Leechburch Auwers achieved 4th place at the State Masters Championships due to determination and perseverance, with a dose of carb loading and good bike nutrition. My expectation was to be dropped on the first lap. There were so many ‘better’ and ‘stronger’ riders there that day. I think the carb loading gave me that extra edge to finish strong.
Read MoreAre you a cyclist who wants to fuel effectively and make the most of your training and competition?
Join this FREE cycling nutrition webinar LIVE with Advanced Sports Dietitian Dr Gemma Sampson to discover the three most common fuelling mistakes cyclists make that limit their performance and training adaptations.
Read MoreI almost didn’t get on the start line for this race. I almost let my mental chatter talk me out of doing this race and in the process learned another lesson in the art of developing a high performance mindset.
Read MoreWhen it comes to energy drinks, there are many brands, all with different flavours, ingredients, unique properties and nutritional composition. How do you determine the best carbohydrate energy drink to fuel your cycling?
Read MoreOften my clients KNOW what to do when it comes to nutrition, they just aren't doing it. What I love most about my job is NOT telling you what to do - but giving you the skills to make better food choices for life and actually apply you nutrition knowledge in practice.
Read MoreThe UCI World Championships in Wollongong is going to be SUCH an interesting race, the course is nothing like any other UCI world Champs courses I've seen. It's technical, it's lumpy.. actually it is more than lumpy. There is one particular section on the crit course which is near vertical, I checked the Ramah Rampage strava segment and saw gradients exceeding 25%. Ouch!
Read MoreHave you tried something new on race day and had it go terribly wrong?
This has been the theme of the day with today's 1:1 client calls - where people have decided in the heat of the moment to use a gel, bar or energy drink mid race that they’ve never tired before and it went horribly wrong.
Read MoreHow does a professional cyclist fuel the Vuelta? Professional cyclists adapt their carbohydrate intake both overall and in grams per hour to suit the demands of that stage (and what's on the cards tomorrow). Different days have different nutrition needs - whether that's in a training block or competition racing something epic like the Vuelta. Not every day is high carb or low carb.
Read MoreAre you focusing on the right things when it comes to nutrition as a female athlete?
99% of the nutrition problems I see in female athletes can be solved by addressed the foundations of nutritional needs in the following order:
Read MoreYou only have one body - nourish it well.
Don't punish yourself for imperfect eating habits, or guilt trip yourself that you should do better or need to skip a meal because you overate earlier on.
Read MoreWondering what the best energy bar to use as a cyclist is? If you eat the same thing every ride, it’s pretty easy to get flavour fatigue fast. Keep your on-ride nutrition fresh by mixing it up. There are so many energy bars out there - which is your go-to energy bar as a cyclist?
Read MoreThere is no such thing as a perfect diet as a cyclist. The best diet for you is the one you can stick with when life gets chaotic.
Read MoreEnergy gels are a popular fuel choice used by cyclists in races and events. From an energy and carbohydrates perspective they can vary a lot in amount of carbohydrates, type of sugar used and how rapidly they are absorbed and available to fuel your effort. The only way to know which one works 'best' for you is to test it out in training.
Read MoreRepeat after me.
I do not need to earn my food.
Even if you didn't do any exercise today, or your food choices weren't ideal earlier in the day, or your weight isn't where you want it to be, your body still needs and deserves food.
Read MoreFind yourself INSANELY hungry, craving sugar and binge eating in the hours after a bike ride?
It's probably not because you don't have self-control or enough will-power.
Read MoreYou don't have to give up any of your favourite foods, go on a crazy diet or start an extreme exercise regime this January if you don't want to.
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