The Spring Onion Insiders Guide edit_Daniel Gould

Research has shown that you can improve fitness by periodising your nutrition with your training, matching your diet to your daily workload. Anita Bean investigates

14 July 2015
102nd Tour de France
Stage 10 : Tarbes - La Pierre-Saint-Martin
WELLENS Tim (BEL) Lotto - Soudal
Photo : Yuzuru SUNADA

Eating well on and off the bike is crucial to achieving your peak performance and optimising recovery. Here are five of the ultimate cycling foods that every cyclist should stock…

Carbs plate cut 1

As carbohydrate comes under fire on multiple fronts, David Bradford assesses whether slashing your intake of bread, cakes and potatoes could improve your cycling performance

Christmas table

Christmas is traditionally a time of overindulgence, but you don’t need to pig out and pile on the pounds. Eat the right seasonal treats and you won’t have to worry…

Lard

Can you be fat but fit? We look at the science of a contentious question

Beetroot juice nitrate for web

Since research discovered beetroot juice could significantly improve aerobic performance, more and more cyclists have begun looking seriously at the red root vegetable as a means of getting an edge…

Oli Beales Microsoft Web - DG 09

Brought to you in conjunction with Microsoft. My name is Oliver, I’m 33 years old, I work as a construction health and safety manager and I’m three weeks into a…

no bake bar

The recovery window is one of the most important aspects of cycling performance. It’s here where you will rebuild damaged muscle tissue, refill empty glycogen stores and restore hydration levels.…

Gut health featured image

Your body is playing host to a huge ecosystem. There are trillions upon trillions of bacteria that call your skin, mouth and intestines home. Your intestines house the most microorganisms…

Recover powder drink

You can buy any number of different energy and recovery drink concoctions, but sometimes it’s nice to know exactly what you’re putting in your body, and why. It’s possible to…

Eat right avoid muscle pain

Consuming protein and carbohydrate post-exercise can help your recovery from training, but what about the fuel you put into your body before and during a ride? >>> How to fuel for…