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    Look no further for health and nutrition advice for women, training plans, healthy recipes and getting started guides to get you going on a new sport.

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    Chia,-Date-and-WalnSupergrains: Walnut and Chia slice

    By Danielle Sellwood | Published: 03.04.13

    Utilising the fantastic benefits of chia seeds, wheat-free and satisfying sweet cravings perfectly, this is the perfect snack or after-dinner treat with coffee.

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    running-injurysCommon running injuries – Shin splints

    By Bfermi | Published: 03.04.13

    If you’ve been training for the London Marathon, by now you’ve probably completed your longest runs and are in the process of tapering your training, and hopefully it has been an injury-free process! In our final article on the most common running injuries, we give you some tips on staying injury-free.

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    Knee-injuryCommon running injuries – Runner’s knee

    By Bfermi | Published: 31.03.13

    With the London Marathon inching closer everyday, we highlight some of the most common running injuries and the things you can do to treat them, but preferably as I’m sure you’ll agree – prevent them! Some of the most common reasons for overuse injuries from running include form or technique, muscular instabilities, and footwear. So [...]

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    runnng-injuriesHow to prevent common running injuries: ITB

    By Bfermi | Published: 26.03.13

    The London Marathon is fast approaching and hopefully your training is going smoothly. Perhaps you’re a seasoned marathoner going for a PB, or this is your first foray into long distance running – but the one thing that both seasoned and novice runners need to be aware of is avoiding chronic, overuse injuries. In a [...]

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    post-exercise-meal-anchorWhat to eat after a two-four hour cycle event

    By Danielle Sellwood | Published: 24.03.13

    Often the meal most undervalued, yet super important is the one post ride. The highest priority after exercise is to think about recovery, it involves reloading carbohydrate fuel stores, repairing and building new muscle tissue, and re-hydrating.  Good nutrition is so important as too often people reward exercise with processed and highly refined foods such [...]

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    during-postWhat to eat during a two-four hour cycle event

    By Danielle Sellwood | Published: 21.03.13

    As with all exercise nutrition plans, what and when to eat is very specific to the individual and the intensity  of the session. For short intensity exercise not much fuelling is required as you should have enough glucose on board already if you have followed our pre-ride tips and you eat a good diet generally. [...]

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    top-tips-postTop tips to keep your bike running smoothly

    By Danielle Sellwood | Published: 20.03.13

    So you’ve invested in a bike and are enjoying getting out and about, maybe you’ve even been inspired to try an event – now you need to know how to look after your trusty steed. Rutland Cycling, have over 30 years of experience in keeping bikes on the road and helping people to get the [...]

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    eat-before-anchorWhat to eat before a two-four hour cycle event

    By Danielle Sellwood | Published: 18.03.13

    You’ve got your training programme down to a tee but you’re still not 100% sure what you should be eating to help  improve your performance and maximise your recovery?

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    What-to-eat-marathonWhat to eat on a long marathon training run

    By Danielle Sellwood | Published: 15.03.13

    Want to avoid the marathon muffin belly syndrome? Then make sure you know how much you really need on your training runs…

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    Recipe: Lebanese flat bread with mackerel & yoghurt hummusRecipe: Lebanese flat bread with mackerel & yoghurt hummus

    By JessicaW | Published: 09.03.13

    Try this Lebanese flat bread with mackerel and yoghurt hummus dish for a light dinner option.

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