For busy cyclists already at capacity, more training raises cortisol and stalls fat loss. Why total stress matters more than calories, and what to do.

Fasted rides, water-only rides and no-food training came from 1980s thinking. What modern evidence shows, and why under-fuelling drives rebound hunger.

Cyclists over 40 need 1.6 to 2.2g of protein per kg a day, not 0.8. Anabolic resistance, sarcopenia, the leucine threshold and how to spread intake.

Carbs are your rocket fuel, not the problem. At 9 calories a gram, fat is the macro that quietly breaks a calorie deficit. How to keep it in check.

Struggling to lose weight as a cyclist? Find the moments you always crack, then put roadblocks in early: better fuelled rides and a 5pm bowl of fruit.

Going to bed hungry, guilt after junk food, long rides with no fuel. How we help cyclists with a difficult relationship with food, from years of coaching.