Contact the NSPCC Helpline
You can contact the NSPCC Helpline by calling 0808 800 5000, emailing help@NSPCC.org.uk or completing our report abuse online form.
Our voice Helpline is currently available 10am–4pm Monday to Friday. You can still email help@NSPCC.org.uk or complete our report abuse online form at any time for free. You don’t have to say who you are.
If you think a child is in immediate danger, please call the police on 999 straight away.
18 or under?
Childline offers free, confidential advice and support whatever your worry, whenever you need help.
When you’re training for any sort of physical challenge, you need to give your body the fuel it needs.
There’s lots of confusing and contradictory diet advice out there. It can be hard to know who to listen to.
At Full Potential, we’ve got 6 golden rules on nutrition to help you stay in tip-top shape.
Carbohydrates should always be your fuel of choice, though that doesn’t give you license to go out and eat anything and everything you can get your hands on!
The key is to find quality sources of carbohydrate, such as: bananas, brown rice, oatmeal, whole grain bread, whole wheat pasta, sweet potatoes and isotonic drinks. Stay away from high-sugar convenience foods, as they will spike your blood sugar levels.
Cycling puts a huge amount of strain on your leg muscles. You need protein to help them recover and adapt to the hard miles you’re putting in on the road.
Good sources of protein are meat, fish, eggs, cheese, yoghurt, nuts, beans and pulses.
Plants are fantastic sources of micronutrients. Aim for a variety of different colours to get maximum benefit. Eating a rainbow of fruit and vegetables over the course of the day keeps you healthy – and away from the biscuit tin!
Multivitamins, especially in high doses, can lower your adaptation to training, so avoid them if you can. The only exception is if you have a cold. If so, vitamin C and zinc will boost your immune system.
If you’re having a fairly steady training session, keep your food intake nice and light. If you’ve got a longer, more punishing session planned, then eat something substantial beforehand.
However, remember to leave enough time to make sure you’re not cycling with an uncomfortable stomach.
The golden rule is not to try anything new on race day. Use your training sessions to experiment with different strategies and find the one that works out for you.
Stick to no more than 240kcal from carbohydrates or 2-3 gels per hour. Try and prioritise 'real' food when out on the bike – home-made rice cakes or bars are great. Only use gels as a last resort.
