In order to be able to improve your fitness, you firstly need to have confidence to ride your bike. Suffering with little or no confidence can limit your ability to not only improve but also provides you with little or no enjoyment.

As a British Cycling ‘Breeze’Champion, I often hear from many females, about how they aren’t sure they want to ride with lots of ‘competant’ female cyclists or how they don’t want to cycle on the roads because of their fear of being ridiculed by drivers because they aren’t confident to cycle on their own.

On launch of this website, we really want to ensure we can empower women to grasp the handlebars and get out on their bikes.

Our moto:-  ‘Encourage more women to cycle’ links in with everything that British Cycling are trying to achieve with their Breeze programme.

The aim of this website is to encourage more women to start cycling, by offering them information on how to get started as well as providing monthly tips on how to improve fitness levels.

Fitness and nutrition go hand in hand, but it doesn’t have to be complicated. Each month these sections will be updated with short top tips to give you the encouragement to get fitter, possibly help with weight loss but just as important, ensure you have the right info at your fingertips to cycle more often, meet new friends and enjoy your new found skill.



Whatever your reasons for cycling are, consuming the right foods is essential in order to be able to perform efficiently. Whether you want to gain strength or lose weight and inches you need to fuel correctly in order to be able to ride further or faster.

However long you may be riding for, it’s essential that you fuel your body regularly when riding. This ensures that there is a steady supply of glucose entering the bloodstream which in turn is converted into energy.

Top tips for this months food section:-

  •   Include Protein

Insufficient protein usually ends up in a loss of muscle mass, meaning you are unable to ride as long or as fast. Muscles are made up mostly of protein, so including the right protein is essential if you want to improve your riding. But protein also has other benefits too:- it slows down the rate of digestion and the speed at which sugars are released into the blood stream, helping you to feel fuller for longer. Be careful though as some proteins can be high in saturated fat such as red meat and dairy foods. Try to include lean poultry, vegetarian protein foods eggs and oily.

  • Cut out the junk

Sugar comes in many disguises, whether it be sucrose, glucose or golden, rice or maple syrup. All these can contribute to unstable sugar levels. Focus more on wholegrains, fibre helps to control cravings and can even maintain energy levels when out on your bike.

  • Eat Essential Fats

Eating the right type of fat is essential for weight loss. Essential fats are those that the body cannot make itself. Known as Omega 3,6 and essential fatty acids, they help your body make hormone like substances that control your metabolism but also inflammation. Such fats are used by your body to help you burn off excess fat and improve your cholesterol levels.

2 Replies leave a comment

  • Aurea Ransberger


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