37. Using nutrition tracking as a tool not a rule
Rather than using nutrition tracking as punishment to guilt trip or shame you into action (which rarely works in the long time by the way), I like to use nutrition tracking intentionally as a tool to help you rewrite the way you eat on and off the bike.
The first step if you want improve your nutrition is get clear on what you are eating, when and why. Which is why I encourage all my clients when we first start working together or if they join my team and use my cycling nutrition framework is to do some nutrition tracking.
By getting clear on your baseline, it will raise your awareness of when and why you’re eating certain foods and help figure out the best place to make changes that suit you, your lifestyle and your training plan
Which is why nutrition tracking is there as a tool, not a rule.
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36. Let go of your attachment to the outcome. Three life lessons from 2023
What life lessons have you learned this year? Can you see ways in which you have grown and developed and changed?
I have recently been reading over some journals and diaries that I have kept over the past 10 years or so and it has been so encouraging to me to see the ways in which I have changed, grown and also seen visions and dreams of my life come into fruition.
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35. For marginal cycling games, this is a game changer! With Josh Brandwene
Fuelling your cycling is a game changer if you want to avoid the bonk! Josh Bradwene is a cycling coach and cyclist who has made major cycling performance gains since learning my cycling nutrition framework and shaking up his nutrition approach. He used to bonk all the time and by fuelling proactively continues to experience some of his biggest improvements in power, speed & cycling performance.
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34. Do you need a protein supplement or is real food good enough?
Protein is good stuff and is often overlooked by many of the cyclists and clients I work with. But does that mean I recommend cyclists use protein supplements or first try to get everything from food? Not at all! Sometimes I’ve found clients using protein bars as a less tasty chocolate bar substitute when a real food option would be much more filling.
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33. 15 Life Lessons I Wish I Learned Earlier After 15 Years Working As A Dietitian
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.
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32. Are you scared to stop exercising in case you gain weight?
Are 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.
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31. How Tim Cutler won Dirty Warrny fuelling 138g carbs per hour!
Tim 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.
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30. I know what to do but I'm not doing it - Why?
Have 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.
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29. Relative Energy Deficiency in Sport (REDs) cycling performance and health
Relative 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.
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28. Recovery from Relative Energy Deficiency in Sport (REDs) with Kaia Schmid
"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.
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27. Cyclists fighting cancer and Race Across America with Rich Salisbury
What 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.
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26. HALT! Food rules and emotional eating
Have 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.
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25. Ten reasons why you should see a sports dietitian (even if you aren’t a professional athlete)
Have 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.
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24. What to do when weight loss isn't progressing the way you expect? (Ask a sports dietitian)
Are 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? “
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23. Trying to improve or training new nutrition habits?
Have 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.
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22. Where do you start with your nutrition?
Where 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!
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21. Cycling nutrition made easy
Do 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.
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20. Sugar water to fuel cycling?
Should 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.
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19. What is stopping you?
What is stopping you from achieving your peak potential as a cyclist? Chances are your nutrition could do with a little bit of extra work.
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18. Glen Leechburch-Auwers & Dave Ward: How carb loading improved performance in Masters cycling
How 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!
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