Fuelled with Dr Gemma Sampson Dr Gemma Sampson

I went riding with a cyclist recently who told me that during their off season they kept training anyway (despite being told to take a break) because they didn’t want to gain weight.

Fear of food, fear of stopping training and fear of gaining weight has been the common theme in conversations I've had on and off the bike these last few weeks.

Are you also scared to stop training in case you gain weight?

If you also are using exercise as your primary means to lose or maintain weight, then I want you to take some time to assess whether this strategy is working for you and consider a new approach.

Episode show notes: www.gemmasampson.com/podcast/32
__________________
You can find Gemma at

www.gemmasampson.com
www.instagram.com/gemmasampsonnutrition
www.youtube.com/@gemmasampson

One of the biggest changes I have seen in the past 5 years of cycling is the amount riders are fuelling during competition. Five years ago we were aiming for 80-90g carbs an hour, whereas now I am seeing an increasing number of riders fuelling with 120g per hour and seeing their performance skyrocket.

Tim Cutler is one such example - winning Dirty Warrny in a solo breakaway fuelled with an epic 138g an hour!

In today’s episode Tim shares how he managed so much carbs over 8h and we discuss some of the nutrition changes that helped fuel his success. Let’s fuel up!

Episode show notes: www.gemmasampson.com/podcast/31
__________________
You can find Gemma at

www.gemmasampson.com
www.instagram.com/gemmasampsonnutrition
www.youtube.com/@gemmasampson

Have you said to yourself that you know what to do when it comes to nutrition, but you just aren't doing it?

Let's unpack why that might be, what's stopping you and how to start doing the things you already want to do and aren't doing.

Episode show notes: www.gemmasampson.com/podcast/30
__________________
You can find Gemma at

www.gemmasampson.com
www.instagram.com/gemmasampsonnutrition
www.youtube.com/@gemmasampson

Relative Energy Deficiency in Sport (REDs) is a syndrome of deleterious health and performance outcomes experienced by male and female athletes exposed to low energy availability - which is - inadequate energy intake in relation to exercise energy expenditure leading to REDs.

It’s very common in cyclists and in this episode I explain what REDs and low energy availability is, how it affects your cycling performance and health and how you can avoid it.

Episode show notes: www.gemmasampson.com/podcast/29
__________________
You can find Gemma at

www.gemmasampson.com
www.instagram.com/gemmasampsonnutrition
www.youtube.com/@gemmasampson

"REDS: Nobody told me about it, I didn't know that losing your period was a problem.. the team asked if I had my period and I said no. That's when they raised a red flag and said that is something you should address"

Relative Energy Deficiency in Sport (REDs) is incredibly common amongst both male and female cyclists, resulting in multiple negative consequences to short and long term health and performance. A few worth highlighting include compromised peak power, lowered immune function, low testosterone, menstrual disturbances, reduced metabolic rate and even losses in muscle and bone mass.

For female cyclists, a major red flag indicating REDs is when she has an irregular or completely absent period and menstrual cycle. Unfortunately many female athletes are unaware of this or are wrongly informed that this is ‘normal’.

Kaia Schmid is a female pro cyclist who experienced and has subsequently recovered from REDs early in her racing career. Kaia joins us on the podcast to share her story discovering she had REDs, how it impacted her health and performance and what recovery looked like for her. Listen to learn why she is so passionate to help other riders fuel their bodies and overcome REDs.

Episode show notes: www.gemmasampson.com/podcast/28


You can find Gemma at

www.gemmasampson.com
www.instagram.com/gemmasampsonnutrition
www.youtube.com/@gemmasampson

What do bike fitting, Race Across AMerica (RAAM) and Cyclists Fighting Cancer have in common?

If you are uncomfortable on the bike, or are getting injured or pain from your position then a good bike fit can make the world of difference. Which is how I was first introduced to Rich Salisbury for a bike fit at Pedal Precision based at the Manchester Velodrome in the UK.

Diagnosed with cancer aged 21, Rich's career veered away from the racing path that he had anticipated and led him into bike fitting, sports rehab and his work with the Cyclists Fighting Cancer charity.

This may come as a surprise, but before training to become a sports dietitian I worked as an oncology dietitian for 4 years in a number of hospitals in the UK. I never thought that the two worlds of cancer and cycling would collide until I met Rich, was introduced to the Cyclists Fighting Cancer charity and asked to crew for RAAM. When he asked me to join the CFC team crew in their Race Across AMerica (RAAM) attempt I immediately said yes.

Listen to our conversation as we reminisce how Rich's RAAM ended up in a hospital bed with sepsis and how the kids who benefit from bikes donated by cyclists fighting cancer continue to inspire him.

Learn more about Cyclists Fighting Cancer or get a bike fit with Rich!
https://pedalprecision.com
https://www.cyclistsfc.org.uk

Read my RAAM crew Reflections on Race Across America (2018) https://www.gemmasampson.com/blog/reflections-race-across-america


Episode show notes: www.gemmasampson.com/podcast/27

----

You can find Gemma at

www.gemmasampson.com
www.instagram.com/gemmasampsonnutrition
www.youtube.com/@gemmasampson