Pete is a road cyclist and this is his first year competing at a professional level on the road. His main nutritional goal this season is to reduced his body mass slightly to help improve his cycling performance.

In the past he would aim for 5000 to 6000kcal per day to maintain a stable body weight of 60kg. He recently increased his carbohydrate intake pre-race, taking breakfast and a pasta based meal before a stage race. He is feeling 'bloated' in the first hour of the race. In training he takes only breakfast cereals pre-race and loads with carbohydrate feeds on the bike, with no discomfort.

Advice given

• Gradually reduce total caloric intake approximately 250 kcal per day during training, to aim for a weight loss no greater than 0.25 kg per week, until he reaches his target weight
• Do not reduce caloric intake when stage racing
• Aim 1.8 to 2 g protein per kilogram of body weight (help protect his lean body mass)
• Carbohydrate load 48 hours prior to race (10 to 12g carbohydrate per kg of body weight)
• Practice pre-race meal in training, do not change anything new on the day of stage race
• Use breakfast cereals, as tolerated in training, on day of race (aim 2.5g of carbohydrate per kg of body weight) 2 to 3 hours before race
• Take pre-race carbohydrate rich snack within the hour prior to the race (60g of carbohydrate)
• Take 60g of carbohydrate for every hour of cycling
• Ensure adequate recovery between stages (need to eat carbohydrate rich snacks, drinks post racing immediately to help with glycogen replenishment)