107. From Overwhelmed to Empowered: Kate Richardson’s Fuelling Journey
In this episode, I’m joined by GB track and road rider Kate Richardson, who shares how learning to fuel properly has transformed her performance and her enjoyment of racing. Kate recently won the National Elite Women’s Crit Race in the UK, just months after we started working together, and her progress has been nothing short of inspiring.
Kate opens up about the confusion she felt around nutrition before seeking support—being overwhelmed by conflicting advice online and within the sport, unsure how to balance performance goals with health, and wrestling with the taboo that still exists around food and body composition in cycling. Together, we discuss how small but strategic changes have helped her train harder, recover faster, and race with more confidence.
From simple swaps like choosing Rice Krispies over oats before a stage race, to understanding how carb-loading really works, Kate explains how she’s learned to fuel smarter, not harder. We dive into her “lightbulb moments” around on-bike fuelling, the importance of planning ahead, and why food is never “good” or “bad”—it’s always context specific.
Kate also reflects on how her choices have had a ripple effect within her team, inspiring younger riders to fuel more and perform better. Her story is a brilliant reminder that eating enough is not just about surviving training—it’s about thriving in sport and life.
Key themes:
Fuelling for track and road cycling
The taboo of weight and power-to-weight conversations in sport
Simple nutrition swaps that improve performance
Carb-loading strategies that actually work
The psychology of fuelling and food confidence
How positive change in one athlete influences a whole team
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TRANSCRIPT
How Kate Richardson Transformed Her Cycling by Fueling Smarter, Not Harder
When it comes to cycling performance, nutrition is often the missing piece of the puzzle. Many riders are disciplined with training, committed to their goals, and willing to sacrifice—but when it comes to food, confusion and fear can hold them back.
This is exactly where GB rider Kate Richardson found herself. Balancing the demands of track and road cycling, she felt overwhelmed by the noise online, unsure of how to fuel properly, and reluctant to engage in the conversations about weight and body composition that are still so taboo in sport.
The Turning Point
Kate reached out because she knew something was missing. Despite training hard, she often found herself exhausted, unable to back up sessions, and running on empty during races. She admits she thought she had a good understanding of nutrition, but quickly realised there was more to learn.
Through our work together, Kate discovered that eating more—at the right times—was the key to unlocking her power. By increasing her carbohydrate intake during long rides, she no longer hit the dreaded energy “hole” mid-session. Instead of crawling through the final hours, she could now finish strong, and even have the energy to sprint at the end of races.
Small Swaps, Big Changes
One of the biggest shifts came from rethinking pre-race meals. Simple changes like swapping oats for Rice Krispies made it easier to meet her carb needs without feeling heavy or bloated. She also learned how to plan ahead for carb-loading, using juices and snacks to hit targets without overeating at dinner.
On the bike, Kate moved from minimal fuelling to strategically using carb-rich drinks, chews, and gels—even in short, high-intensity races. The result? Stronger performances, less fatigue, and a newfound enjoyment of training and recovery.
Beyond the Bike
The benefits haven’t stopped at results. Kate now has more energy off the bike, no longer collapses into naps after long rides, and feels more present with her family. She’s also noticed how her positive changes have influenced her teammates—particularly younger riders, who have seen firsthand the impact of fuelling properly.
The Bigger Lesson
Kate’s story is a reminder that fuelling isn’t about restriction or chasing a number on the scales. It’s about supporting your body to perform, recover, and thrive. When athletes eat more strategically—not less—they unlock potential they didn’t know they had.
For Kate, that’s meant national titles, better power numbers, and a stronger sense of confidence in her own body. For others, it could simply mean finishing a ride with a smile instead of a bonk.
If there’s one takeaway, it’s this: fuelling is not the enemy. It’s the foundation of sustainable performance, health, and happiness in sport.
