Nutrition for Cyclists

Improve Your Power To Weight.

Fuel smarter, ride stronger. An 8-week, cyclist-specific programme to improve energy on the bike, recovery off it, and body-composition without fad diets.

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Build a fuelling system that fits real life. Nutrition for Cyclists gives you straight-talk lessons, practical actions and rider-friendly tips so you can train, recover and feel better — without counting every calorie.

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What you get

• Cyclist-specific guidance: What to eat before, during and after different ride types.
• Simple weekly actions: Clear steps to implement straight away, plus habit cues to keep you consistent.
• Body-composition support: Smarter choices to manage weight while keeping power and mood steady.
• Resources: Checklists, prompts and meal ideas to make planning easier.
• Support & assurance: Light community touchpoint and a money-back guarantee when you complete the programme as directed.

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Weekly structure

• Week 1 – Goal setting and calories:
  Cut the myths, set realistic targets and create a focus for the programme.
• Week 2 – Detoxification:
  Understand everyday detox processes, what to look out for, and how food choices support them.

• Week 3 – Fats and carbohydrates:
  Balance for performance; where each fits in a cyclist’s week.
• Week 4 – Blood sugar regulation and carbohydrates:
  Stabilise energy, avoid bonks, make carb-dominant meals work for you.
• Week 5 – Fats:
  Choose quality sources and use them wisely without compromising training.
• Week 6 – Hormones and stress management:
  Sleep, training load and food choices that keep hormones in check.
• Week 7 – Hydration and electrolytes:
  Build a simple plan for daily hydration and on-bike intake for different ride lengths. (Replace if your Week 7 differs.)
• Week 8 – Personal fuelling plan:
  Pull everything together into a sustainable, ride-ready plan you can maintain. (Replace if your Week 8 differs.)

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Why cyclists love it

• Steadier energy and better recovery on training days and long rides
• Clear, sustainable habits instead of extreme dieting
• More confidence with fuelling before, during and after rides

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Equipment / resources

• No special equipment required; kitchen basics are enough. Downloadable checklists and prompts included.