112. Two steps forward one step back
I’ve seen it so many times — athletes, especially cyclists, pushing themselves hard while running on empty. They think eating less or staying in a calorie deficit will help them get leaner or perform better, but it often does the opposite. Nutrition isn’t just about calories in and calories out; it’s a science and an art.
In this episode, I reflect on how my own experience with illness (hello, shingles!) reminded me of the body’s limits and why recovery, fueling, and balance matter more than restriction. I talk about the real motivators behind behaviour change — how we often don’t act until we’re in pain — and how to start taking action before things break down.
From elite cyclists preparing for major races like Three Peaks or Ironman to everyday riders wanting to feel strong and energetic, the key is sustainable, realistic nutrition. I share insights into body composition, why eating more can sometimes mean performing better, and how fueling properly can completely transform training outcomes.
Key themes include:
How pain and setbacks motivate us to change
Why fueling is the most overlooked performance enhancer
The truth about deficits, metabolism, and body composition
How under-fueling affects hormones, bone health, and longevity
Building a sustainable nutrition framework for cycling success
Listen on Apple Podcasts, Spotify or watch on Youtube.
Learn how to fuel before, during and after cycling with the Fuelled Cycling Membership
TRANSCRIPT
The Hidden Cost of Under-Fueling (and Why Eating More Might Be the Answer)
For years, I’ve worked with athletes who are doing everything “right” — structured training, great equipment, even coaches — but still feel like they’re not performing the way they could. The culprit, almost every time, comes down to one thing: under-fueling.
When I Had to Stop
A few months ago, I ended up with shingles after ignoring all the signs my body was sending me. I’d been pushing hard, convincing myself that I could keep going, that taking a break wasn’t an option. My body had other ideas. The pain was excruciating — the kind that forces you to stop and reflect.
That experience made me think deeply about what motivates us to change. Do we only act when something breaks? When we’re in pain? Often, yes. And in sport, it’s no different. Most people don’t come to me because everything’s going well; they come when their performance has stalled, when fatigue won’t shift, or when injury or illness forces a reset.
Why Eating Less Doesn’t Equal Better Performance
Many cyclists — pros and amateurs alike — believe the path to better performance is being lighter. They chase a lower number on the scale without realising that being leaner doesn’t automatically mean being faster or stronger.
Nutrition isn’t just a numbers game. It’s about timing, balance, and distribution. You can eat the same calories two different ways and get completely different outcomes. Restricting intake for weeks might make the scale drop, but it often raises stress hormones, damages bone density, slows recovery, and tanks power output.
I see athletes eating 1,400 calories while training 15 hours a week and wondering why they’re tired, cranky, and not improving. That’s not discipline — that’s depletion.
The Science and the Art
For me, nutrition is both science and art. The science gives us structure — understanding energy needs, carb timing, and recovery. The art is in listening to the body, recognising when to push and when to rest.
I’ve had clients improve their Ironman times by 45 minutes, marathoners take 10 minutes off a decade-old PB, and cyclists boost their five-minute power by 65 watts — all without losing a single kilo. Their performance went up because they fueled properly.
Fueling for Longevity
I’m 39, turning 40 soon, and strength training is becoming a bigger focus for me. It’s not about aesthetics. It’s about being strong and active in my 70s, 80s, and beyond. The way I eat now influences that future.
Under-fueling might help you hit a short-term weight goal, but it chips away at your long-term health. Hormones, bone density, and muscle mass all rely on consistent energy availability. The “it’s fine” mindset only works until it isn’t fine anymore — until the injuries, stress fractures, or burnout arrive.
Building a Sustainable Framework
I created my membership, Fueled, to help cyclists and endurance athletes learn how to eat for performance and longevity. It’s not about extremes — it’s about creating a flexible, repeatable system that adjusts with your training load.
Every athlete I work with starts by understanding their baseline (the food that keeps you alive and healthy) and then layers on targeted training fuel — before, during, and after sessions. That’s where the real performance gains come from.
So, if you’ve been eating less, training harder, and getting nowhere, maybe it’s time to do the opposite. Fuel your training, not your fears.
