.svg)
The Challenge
A 22-year-old professional cyclist approached me with concerns about persistent fatigue, poor recovery, and declining performance. Despite training 20+ hours per week, they felt sluggish during key sessions and started struggling to maintain race-day power outputs. Additionally, they noticed frequent colds, disrupted sleep, and increased irritability.
The Assessment
We identified signs of Relative Energy Deficiency in Sport (RED-S) stemming from low energy availability (LEA). Their caloric intake wasn’t meeting the demands of their high training load, resulting in insufficient energy for performance and overall health.
Through a detailed metabolic report, we analysed their:
• Basal Metabolic Rate (BMR): To establish their baseline energy needs.
• Training Energy Expenditure (TEE): Highlighting gaps between intake and output during heavy training weeks.
• Macronutrient Balance: Showing an underconsumption of carbohydrates, the primary fuel source for endurance athletes.
• Micronutrient Gaps: Deficiencies in key nutrients like iron, calcium, and vitamin D due to inadequate intake.
The Strategy
To address LEA and support peak performance, we implemented:
1. Energy Timing: Increased carbohydrate and protein intake pre- and post-training to replenish glycogen stores and enhance recovery.
2. Fuel for the Work Required: Adjusted daily caloric intake based on the intensity and duration of training. On longer training days, we introduced mid-session fuelling using energy drinks, gels, and snacks.
3. Micronutrient Optimisation: Added iron-rich foods, fortified cereals, and a vitamin D supplement to combat deficiencies.
4. Recovery Nutrition: Prioritised quick-digesting carbs and protein immediately post-session, plus balanced meals later in the day.
5. Monitoring & Feedback: Tracked weight, energy levels, and training performance weekly to fine-tune intake as needed.
The Results
After 10 weeks:
• The cyclist reported significantly improved energy levels during training and better sleep quality.
• Power output during key sessions increased by 6%, with a notable improvement in endurance during long rides.
• They returned to racing feeling stronger, finishing top 10 in a U23 stage race.
• Indicators of health (e.g., reduced colds and faster recovery) returned to normal.
Key Takeaway
For professional cyclists, low energy availability can silently erode both performance and health. Addressing nutrition holistically — timing, quality, and quantity — is essential for fuelling the demands of the sport while supporting long-term well-being.
If you are a professional bike rider looking to get one-to-one support with your nutrition strategy then please get in touch. We know a lot of the guys are supported by their teams, but in our experience, you do not get the individualised support that you need. Ensure you are your number one, don't miss a trick with your performance levels. Get in touch for a chat to see what we can do.
More related to this articles
Creatine & Ageing: What the Science Says About Strength, Function & Brain Health
Creatine is one of the most studied dietary supplements in existence, and while much of the research originates in sports performance settings, its potential benefits extend well beyond gym walls — especially for older adults.
Antioxidants & Athletic Performance: What the Latest ISSN Position Stand Reveals
In the world of sports nutrition, antioxidants have always sparked debate. Should athletes load up on antioxidant supplements to speed recovery? Or could too much blunt the very gains you’re training for?
Electrolytes: Why They're Overrated (and When You Actually Need Them)
Electrolytes are one of the most overhyped products in sports nutrition. While brands push powders and tablets as everyday essentials, most athletes don’t actually need them for regular training. Water and a balanced diet provide more than enough for sessions under an hour. Electrolytes only become useful in hot conditions, during long endurance events, or for athletes with heavy sweat losses. The takeaway? They’re a tool for specific situations, not a daily performance hack.