Meal time

Good nutrition on the bike extends to your meals off it, so have a good selection of vegetables with your meal. For instance, a pasta meal with a lean protein source, like salmon, and some vegetables will cover most bases. That way you’re getting all the vitamins and minerals you need to aid performance and improve recovery as well.

During the winter months people tend to eat less fresh food than in the summer months. In the summer you might have a fresh salad, and lots of vegetables, but in the winter, when it’s cold, it’s much easier to pick up a warm ready meal, which I wouldn’t recommend.

Consuming a multi-vitamin tablet isn’t a bad thing but it’s not a substitute for fruit and vegetables. During the winter, however, it’s good to have that back-up there to try and reduce the risk of illness and infection.

Consider making your own soups, stir frys and stews, which are warmer alternatives to a summer salad, and often healthier than shop-bought options. Having a balanced diet year-round is what we want, but have an extra focus on lean protein sources, so chicken, salmon, eggs , which are quick and easy to make – and low GI (Glycemic Index) carbohydrates like sweet potatoes and brown rice.