Fuel your training with confidence

Optimise your weight, recovery and performance.

Are you confused what to eat before during and after training? Recovering poorly between training sessions or not seeing changes in body composition? Training Nutrition for Cyclists is a 4 week course designed by an Advanced Sports Dietitian working with amateur and elite cyclists that will give you the keys to fuel your training with confidence.
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Course curriculum

  • 1

    Welcome to Training Nutrition for Cyclists

  • 2

    Module 1 - Introduction to Sports Nutrition

    • Introduction to Sports Nutrition for Training Overview + ACTION

    • Winging it won't work

    • Why context is important for sports nutrition

    • What kind of cyclist are you and what are your goals?

    • What barriers hinder you from achieving your goals?

    • Are you focused on the sprinkles?

    • ACTION - Complete a Baseline 7 day food, mood and training diary

    • Hunger fullness tracking

    • Mindful eating

    • Accountability check in.

    • How are your portion sizes?
  • 3

    Module 2 - Basics of Sports Nutrition

    • Intro to Sports Nutrition Basics + ACTION

    • Review your food, mood and training diaries

    • An example of my food diary analysis

    • There's always room for improvement

    • Energy intake requirements (estimates)

    • Macronutrients

    • Carbohydrate

    • Glycaemic Index (GI)

    • How much carbohydrate should I eat per day?

    • Protein

    • Fats

    • Fibre

    • Micronutrients

    • Calcium

    • Iron

    • Food Labels

    • Meal prep for success - be planned, organised and think ahead
  • 4

    Module 3 - Fuel for the watts required

    • Fuel for the Watts required overview + ACTION

    • Eating's Cheating... or is it?

    • Exercise Intensity - the key to knowing what and when to eat

    • Fuel for the Watts Required

    • Fuelling before training

    • During training nutrition

    • Recovery nutrition after training

    • Hydration

    • HALT! Before eating.

    • Smoothies to fuel your rides

  • 5

    Module 4: Nutrition periodisation

    • Nutrition periodisation overview + ACTION

    • Train low

    • Fasted training

    • Twice per day training

    • Sleep low train low

    • How to train low and manipulate carbohydrate to your training requirements

    • Putting it all together to fuel optimally for your training goals
  • 6

    What next

    • What's next? Review Reflect Repeat

    • Feedback and Results survey