Balancing Holiday Indulgences and Training: How to Enjoy Without Overdoing
The festive season can create a tug-of-war between enjoying favourite foods and keeping your training on track. The good news is that holiday training balance does not require rigid restriction or skipping the celebrations. With a few practical adjustments, you can enjoy the occasion while maintaining the habits that support your fitness. The holiday […]
Fueling for Performance: How Cyclists Can Train Their Gut to Handle 120g of Carbohydrates per Hour
Consuming 120g of carbohydrates per hour on the bike would once have sounded extreme, but high carbohydrate intakes have become increasingly common in endurance cycling where athletes need to sustain performance for many hours. The challenge is that simply deciding to eat more does not mean your digestive system will tolerate it. Large amounts of […]
Conquering RAAM: Part 2: Adapting to RAAM’s Extreme Conditions
RAAM race preparation must account for far more than the physical training covered in Part 1. From intense desert heat to cold nights, the Race Across America places constant demands on your fuelling, pacing and ability to manage setbacks. This instalment covers practical strategies for adapting to those extreme conditions. Heat Adaptation Why Heat […]
The Complete Cyclist’s Guide to L’Étape du Tour: Training, Nutrition, and Coaching
L’Étape du Tour training needs more than simply accumulating kilometres: you need sustained climbing power, durable endurance and a fuelling plan you have practised. This guide sets out a practical approach to training, nutrition, recovery, equipment and race-day pacing for the demands of a long mountain sportive. It also explains where individual coaching can help […]
Can Alcohol Affect Your Cycling Performance and Recovery? The Facts
Welcome to an exploration of a subject that has intrigued cyclists for years: the relationship between alcohol consumption, cycling performance, and post-exercise recovery. While many enjoy a refreshing beer or a glass of wine, it’s essential to understand when this leisurely indulgence begins to interfere with your athletic performance. Let’s investigate further. Covered in […]
The Ultimate Guide to Caffeine and Cycling Performance
For many cyclists, a hot coffee before morning laps or a café stop with the club is part of the ride. But caffeine for cycling performance is about more than a welcome lift: understanding how your body responds can help you use it more deliberately for hard training, long rides and events. This guide unpacks […]
The foods that kill cycling performance
The foods that kill cycling performance are not always the obvious high-calorie treats. What you eat supports recovery and adaptation from training, so this article looks at the foods and food-related chemicals I would limit, plus practical ways to make better fruit and vegetable choices. Covered in this blog Foods to limit as a […]
Winning the war of scales
If weight loss has felt like a relentless battle, you are not alone. For endurance athletes, weight loss for cyclists is rarely as simple as eating less and training more. This article looks at the stress, habits and expectations that can make lasting change far harder than it needs to be. Covered in this […]
How your gut is crucial for cycling performance
For me, one of the most fascinating fields of general health is the role our gut plays in keeping us healthy. Having dealt with various conditions and intolerances, nutrition has become more important to me than it may be for the average person. In this article, I look at gut health for cycling, including what […]
The easiest ways to see instant cycling performance improvements…
Improving cycling speed does not always require a new bike, expensive equipment or a complicated training plan. Small, well-chosen changes to your setup, maintenance, training focus and nutrition can make a noticeable difference. These are the areas where I most often see clients find quick, sustainable gains. Covered in this blog Bike setup Position […]