NutritionDIAGNOSIS

RED-S AND LOW ENERGY AVAILABILITY IN CYCLISTS

Your power is flat, you're always cold, your periods have gone irregular (if female), your sleep is broken, and small niggles never seem to heal. You've been eating 'clean' and trying to get leaner. What's happening is RED-S — and the only fix is eating more, not training less.

THE SHORT ANSWER

Most often, this is because chronic energy deficit — calories in consistently below what training + daily life demand. The fix: calculate your energy availability — know the number — the clinical cutoff is 30 kcal/kg ffm/day.

WHY THIS HAPPENS

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Chronic energy deficit — calories in consistently below what training + daily life demand

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Intentional restriction driven by race-weight pursuit or body-image pressure

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Under-fuelling rides — riding fasted or with insufficient in-ride carbs for months

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High training volume without matching nutritional volume

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Masking the problem with caffeine + stimulants rather than addressing the deficit

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Lack of appetite cue sensitivity — hard training suppresses hunger short-term

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Information from social media conflating 'lean' with 'fit'

WHAT TO DO ABOUT IT

Calculate your energy availability

Know the number — the clinical cutoff is 30 kcal/kg FFM/day

Rebuild carbs around training

Pre, during, and post — not just after

Refuel the deficit, don't taper training

Most riders try to train less; the research says eat more while training similarly

Get clinical support

If symptoms have been present 3+ months, a sports-dietitian and GP review

FREE DIAGNOSTIC

Check your energy availability

Or apply for coaching →

WHAT THE EXPERTS SAY

Tim PodlogarNutrition consultant to Tudor Pro Cycling

Podlogar is blunt that the lean weight cycling rewards comes from periodised fuelling, not chronic restriction. The amateur version is simple: fuel the work that needs fuelling and create any deficit through general eating, not by under-eating before hard sessions. When energy availability drops too low, the fix is eating more — not training less.

Hear it: Race Weight & Carb Timing Mistakes | Roadman Cycling Podcast