CYCLING
Training: I train on the bike 20 to 30 hours a week during base and 16 to 25 hours in season. In a typical week I’ll do two to three long endurance rides and some days with long threshold intervals and then other days with shorter hard intervals and sprints. I’ll do some motorpacing leading up to races and get on the Time Trial bike once a week. I’ll also do basic core exercises and light strength training two or three times a week.
What you eat defines your body: When I’m in heavy training and racing blocks I make sure I get enough carbs to fuel me and enough protein to recover. I try to stay away from junk food as much as possible and avoid carbs at night. Grilled fish or chicken, roast veg and rice is my favourite.
Shuteye: Adequate sleep and rest is very important and often overlooked. I try to get a minimum of nine hours sleep every day.
Fitness tips: In the off season I try to mix my training up to keep it fresh. I’ll try new strength exercises or go for a run. It’s important not to make drastic changes or do anything that could strain or injure you.