Nutrition

FUEL SMARTER, RIDE FASTER

Evidence-based cycling nutrition. What to eat before, during, and after rides. Weight management, race-day fuelling, and the science of performance nutrition.

8 articles · 12 podcast episodes

ARTICLES

Nutrition9 min read

I Lost 7kg Eating More Food Than Ever Before (Here's the Framework)

The cycling internet says weight loss is calories in versus calories out. That advice is outdated, incomplete, and it's actually making you slower. Here's what actually worked — eating more.

Nutrition3 min read

The Fasted Riding Myth: Why Riding on Empty Is Making You Slower

You've been told that riding fasted burns more fat. The research says it makes you slower, hungrier, and no leaner. Here's what to do instead.

Nutrition4 min read

In-Ride Nutrition for Cyclists: How Much to Eat and When

Most cyclists underfuel on the bike. Here's exactly how many carbs per hour you need, how much fluid, and the strategy for every ride duration.

Nutrition7 min read

Energy Gels for Cycling: How to Choose, Use, and Not Wreck Your Stomach

Energy gels are the most convenient fuelling option on the bike — when used correctly. Get it wrong and you're spending the rest of the ride looking for a hedge. Here's how to get it right.

Nutrition4 min read

Body Composition for Cyclists: Why the Scale Doesn't Tell the Full Story

Your scale weight is one number. Your body composition is the number that actually determines how fast you climb. Here's how to think about it properly.

Nutrition3 min read

I Tried Eating Like Pidcock for 60 Days — Here's What Happened

Pro cyclists eat differently to how most people imagine. More food, better timing, and a completely different relationship with carbohydrates.

Nutrition6 min read

Race Day Nutrition for Cyclists: What to Eat Before, During, and After

Your race day nutrition starts 48 hours before the start line. Get it wrong, and no amount of fitness will save you. Here's the complete timeline for fuelling a cycling race.

Nutrition3 min read

Hydration for Cyclists: How Much to Drink and When It Matters

A 2% drop in hydration increases heart rate by 5-10 BPM at the same power. Here's exactly how much to drink, when to drink it, and why most cyclists get it wrong.