The Knowledge

Belinda Goss

Belinda Goss

Cycling Highlights
2004 Oceania Games winner Points race
Oceania Games winner Scratch race
2007 National Points Race Champion
2008 - National Points Race Champion
3rd 10km Scratch Race World Championship England
2009 - National Points Race Champion
3rd 10km Scratch Race World Championship Poland

What is the one thing you now know that would have benefited you as a junior?

QuoteA. The awareness of the resources that are available to me.
B. Implementing the resources into my training environment.

1 hydration tip:

QuoteKeep drinking!

1 nutrition tip:

QuoteChoose to eat foods that will make you healthy on the inside this will inturn make you healthy on the outside!

What do you consider to be the most important part of your training program?

QuoteBeing happy and believing in your goals makes an incredible difference.

What is the most important part of your recovery program?

QuoteSleep!

Favourite pre-race food :

QuoteI prefer to eat plain food such as a banana sandwich or an energy bar.

Favourite post-race food:

QuoteIt depends on the type of race - if it's a really high intensity race I prefer to drink fluids initially, both electrolytes and protein powder, until my body has time to adjust.

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Evan Oliphant

Evan Oliphant

Cycling Highlights
2005 Scottish national road race champion
2007 Scottish national road race champion
2008 Scottish national road race champion
2008 Premier Calendar Series, 3rd Overall
2007 Tour of Britain, 2nd on stage
Commonwealth Games Points Race, 4th
4 x British Grass Track Champion

What is the one thing you now know that would have benefited you as a junior?

QuoteHaving a strong core is very important while cycling, it saves so much energy and prevents injury - more important to spend some time strengthening the core than doing loads of miles.

1 hydration tip:

QuoteTry to keep drinking during the race but everyone keeps telling you that but its just as important to carry on after it. Usually I keep a bottle beside me after a race or training ride to remind myself to keep drinking, it helps for the next day.

1 nutrition tip:

QuotePorridge for breakfast with honey before training and racing keeps me going all day, also I try not to rely to much on energy gels and bars especially in stage racing as I think its better for the stomach to have as much normal food as possible, I would only have gels towards the end of stages.

What do you consider to be the most important part of your training program?

QuoteMost important part for me is doing long steady rides in the off season to build a good base as everything you do later in the year is built upon what you have done in the off season. If you have a good base you can do more in the season proper.

What is the most important part of your recovery program?

Quote I have recently started using compression tights after training rides and I think they definitely help but its also important if you can to lie down and relax for an hour or so after training rides to let your body recover.

Favourite pre-race food :

QuotePorridge with honey.

Favourite post-race food:

QuoteFirst thing I like when I finish is a coke and then maybe once Im out of my race kit a sandwich and protein recovery drink.

What do you say to the voices in your head when they tell you to stop?

QuoteI just think everyone else is also hurting and that the pain wont last forever.

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Karen Natoli

Karen Natoli

 

 

What is the one thing you now know that would have benefited you as a junior?

QuoteAs a junior i always tried to follow a strict low fat diet. I now know that this was pretty silly as you need fat to help absorb many essential nutrients and Omega 3 Fats in particular help reduce inflammation. My diet is now much healthier and includes good healthy fats found in salmon, avocado, coconut oil, nuts and seeds.

1 hydration tip:

QuoteI always drink sports drink instead of water during training runs greater than 60 minutes. I find this replaces the necessary carbohydrate and electrolytes enabling me to recover much faster for the next run!

1 nutrition tip:

QuoteI always have my recovery drink/snack immediately after training as soon as I walk in the door before I have a shower/stretch to take advantage of the small window of opportunity to fuel your muscles for better recovery and repair.

What do you consider to be the most important part of your training program?

QuoteRECOVERY! Without good recovery you are not able to train and race 100%. Recovery must be combined with good nutrition, good hydration and good sleep!

What is the most important part of your recovery program?

Quote/during and post training/race nutrition, ice baths, compression, Pilates, stretching.

Favourite pre-race food :

QuoteIt is different for every race! It used to be banana-buckwheat pancakes with maple syrup. Sometimes it is pumpkin soup and toast and I recently ran a great race after eating a kangaroo stir-fry!

Favourite post-race food:

QuoteEasily Sushi and Ice-cream! I like to drink a good sports drink/recovery drink immediately after a race and then later go out to a great Japanese restaurant to celebrate!

What do you say to the voices in your head when they tell you to stop?

QuoteI tell them to bugger off and go home! I am out there to race my best and try to win. The one who stops cant win. Everyone has a little voice and everyone is hurting at some stage in the race so if you can beat your own little voice then you have won half the battle!

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