Often 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.

Have 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.

If you aren't already, I HIGHLY encourage you to start recording your menstrual cycle to help understand the unique patterns and challenges that you experience and how they can influence your food choices and intake.

If you are a female cyclist who wants to avoid these top 3 nutrition mistakes and learn more about how to fuel around your training for better health, recovery, body composition and performance, then this masterclass is for you!

Are 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:

You 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.

Wondering 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?

There 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.

Repeat 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.

International recommendations suggest that free sugar intake should account for no more than 5% of daily energy intake. But what are free sugars, just how much sugar is that, and what does it mean in day to day life?

Do you need a protein supplement as a cyclist? Protein pancakes, protein brownies, protein popcorn… Protein intake is often overlooked by many of the athletes I work with. A question I am often asked is whether the protein you’re eating from real food good enough or do you need a protein supplement as well?

Beans on toast, instant noodles, enormous bowls of rice… Step away from the beige, add more colour and balance into your diet to feel, concentrate and perform better at work, uni or competition. Better food choices doesn’t have to be expensive either. With a bit of planning and creativity, tasty and nutritious meals can be achieved without breaking the bank. Create healthy eating habits for a lifetime with a few simple, budget-friendly tips.

Your weight is constantly changing. So many people I work with assign their worth to this number - a number that is CONSTANTLY changing across the day, week, month and year.

Find 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.

You 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.

Whether you already follow a plant based diet, are taking part in Veganuary or keen to learn more about a vegetarian or vegan diet it's worth being informed and intentional with your nutrition content of your plant-based protein food sources.

When I meet cyclists and other endurance athletes, it’s very common for them to tell me that they aren’t fuelling their rides because commercial bars, drinks, gels and other sports nutrition products are so expensive. What else can you eat on the bike? Dried fruit!

Chances are, nobody else even notices when you have gained or lost weight.

Nutrition for cyclists: What to eat before, during and after your training? Not all high carb. Not all low carb. But smart carbs to fuel your training intensity.