Carbs not only improve your cycling endurance performance - they also enhance any strength training you do.

Are you trying to lose weight as a cyclist to improve your power to weight ratio and frustrated by the rate of progress?As an advanced sports dietitian specialising in performance nutrition for cyclists, I regularly have conversations about weight, 'lack of progress' and the thoughts, feelings and emotional responses that follow on from that thought.

Muesli bars at the supermarket are a fantastic, cost effective fuel source as a cyclist. You don't need to spend a fortune on commercial sports drinks, bars and gels. There are plenty of affordable convenient options at your local supermarket to try.

Are you nailing your recovery nutrition as a cyclist? Remember the four R's for recovery nutrition when considering what you eat or drink after riding your bike:

Supplements are like the sprinkles on a cake.

They're one percenters that *may* glam up your performance a little bit, but on their own may not have that much an impact if you don't have a strong nutritional foundation to base it upon.

Whenever you are wondering if it's worth spending your hard earned cash on a supplement - take a moment to check out the AIS Sports Supplements Framework

Are 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.

I 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.

What does leadership in a disrupted world look like? Refuelled after our ride with good food and coffee, I enjoyed hearing the insights of Sarah Lloyd (Qantas), Jason Tuendemann (Amazon Web Services) and Anthony Seibold (England Rugby) at my first Breakfast with the Bunch hosted by the International Cycling Executives (ICE) Sydney branch.

With a range of alcohol free beers to choose from, you are bound to find a new favourite to satisfy your thirst without the hangover.

When 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?

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.

The 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!

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.

How 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.

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.