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A Healthy Diet An adequate and balanced diet is essential for the proper functioning of your body. An athlete needs to adjust their diets according to the energy demands of their sport. The energy and nutritional requirements will vary depending upon the individual and the activity. However, it is generally recommended that an athletes diet should contain 60-70% carbohydrates, 10-15 % protein, 20-30% fat, enough water to prevent dehydration, and the recommended daily amounts (RDA) of vitamins and minerals. Supplementing the diet with e.g. creatine, may improve some forms of exercise performance for some individuals. Darren Spevick BSC, ACSM H/FI CERT Cycle road racing in the British Isles by Tom Board Road racing truly began with events promoted by the British League of Racing Cyclists. "League" riders soon went to France and Belgium to compete and gain experience of the way continental cyclists trained During the post-war years knowledge of sports nutrition was very limited, one or two products were advertised in the cycling press such as; glucose powder. Continental pro's used home made aids, some of which proved to be dangerous in the long term, including benzadrine which had been used by the armed forces. British riders who rode for continental teams had the benefit of team doctors and scientific preparations including creatine phosphate. In recent years science and sports nutrition have played an increasingly important role in training methods and in aiding competitive performance. Competitors who have use creatine report a definite increase in strength and stamina - The best results can be obtained from a precise dosage over a two month period. And most importantly creatine complies with IOC regulations. Tom is a member of the Lea Valley RC and is both a veteran cyclist and manufacturer of custom bikes. Training, by Guy Bullock One of the biggest lessons I have learned from athletics is that to over train is fatal to anyone's ambitions. You have to learn to train hard but intelligently - listen to your body. It is pointless to do that last repetition unless there is a reason for it. For example, if you have given your all in the previous repetitions why go for one more when it will nearly always have a negative effect? I aspire to being a World class 400m runner outdoors as well as indoors, and to win medals. I also aim to make use of my talent by eating the right food and taking vitamins and supplements. My inspiration has come from boxing in the of Muhammed Ali, without doubt one of the greatest athletes ever. To me he is a great man and a superb role model. I have found the best way to cope with pressure is to relax and enjoy it, whatever sport you are doing. After all you are doing what you love, so go for it and be bold!! Guy Bullock In 1993 and aged only 17, Guy made his debut in the British senior team at the World Championships. Guy has represented Britain on a number of occasions and continues to compete in one of the toughest events the 4x400m. 
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