Fuelling the Cycling Revolution

The must-read practical guide to what to eat (on and off the bike) for any cyclist looking for a training or performance advantage. If you're looking for success on the bike what you eat is at the core of all your training. You are what you eat - and if you're on the bike for long periods and expecting results then your diet is crucial. Get it wrong and you can feel sluggish and below par - but eat right and all the training and preparation will be worth it. Nigel Mitchell, head of nutrition at Cannondale-Drapac, is at the pinnacle of delivering cutting edge nutrition, and has demonstrated this at the elite level of cycling. Now Nigel lifts the lid on his nutritional secrets and the knowledge and experience gained from working with the top professional to help you get the most from your diet to fuel your cycling and gain a performance advantage. This accessible and practical toolkit features crucial rules to follow and 24 nutritional recipes for breakfast, main meals and snacks. This is a no-nonsense and non-faddy approach to a subject that's often shrouded in mystery and pseudo-science. Pro rider anecdotes and race case studies feature throughout to help you identify your own requirements.

Nigel Mitchell has over 25 years of clinical and elite sport nutrition experience. He is a world renowned expert in performance nutrition, having worked with elite athletes across a spectrum of sports. He has provided the nutritional support to Olympic Gold medallists, World Champions and Tour de France winners. Nigel has previously worked for Team Sky and British Cycling. He currently works for Cannondale-Drapac.

Introduction 1. The nuts and bolts of nutrition 2. Gut health: working from the inside out 3. Optimal hydration 4. The day before 5. Breakfast 6. Eating on the bike 7. Recovery 8. Weight management 9. Supplements 10. Special diets and nutritional needs 11. Nutritional timelines Appendix 1: Urine colour chart Appendix 2: Carbohydrate exchange list ready reckoner Appendix 3: Reading reckoner of protein foods Appendix 4: Conversion chart for common measurements Acknowledgements Index