Dr Gemma Sampson - Advanced Sports Dietitian

14/08/2026

Your sports nutrition cupboard needs a system.

It’s one of the simplest things you can do to make fuelling your training easier.

Take 10 min to organise your stash this weekend.

Your future training self will thank you.

01/07/2026

If you’re struggling to make a decision (and a little prone to catastrophic overthinking)

I find it can help to identify the WORST possible outcome that might happen if you take that step

OR

Identify what NOT making the decision is costing you in the short or long term.

There isn’t always a clear right or wrong with some decisions in life.

But identifying the worst outcome can help identify blocks stopping you from taking action.

Show the next step on your path to move forward.

It works for almost any situation when you find yourself stuck in a pattern of fear.

Some situations I’ve personally used it:
- moving countries
- ending relationships
- starting a business
- Going back to uni at 30
- Doing an Ironman
- Moving house

Big or small decisions, most of the time it was the fear of the worst thing happening that stopped me from taking action.

What’s stopping you?

26/06/2026

Making sure I don’t repeat last year’s mistakes.

Last year didn’t take any time out to rest or have any proper holidays and paid the price when I burnt out and got sick.

With races happening every week it can be a challenge to take a proper break throughout the cycling season, so I carved out a little break in the mainland in some of my favourite places.

Here’s a mini taste of my mainland tour featuring Platja D’Aro, the Pyrenees and a flying visit through Girona

Back to the island I go!

18/06/2026

Lighthouses are not meant to be hidden, but to shine bright for all to see.

I’m allowing my shiny era and this is my public reminder in moments of doubt to my younger (and current) self.

Stop wasting years worrying what other people may think or say.

Let them have their opinions and thoughts - it’s out of your control.

But don’t let it dim your light.

Don’t play small or shrink your personality to fit into someone else’s limited capacity of what is possible for you.

You were never meant to be anyone but your sparkly shiny self.

So shine bright.

Be still, pray and listen to what your heart calls you towards.

Connect into church, God and don’t doubt your faith. You are never alone. Always loved unconditionally.

Don’t doubt or wait for another day, when you feel those nudges, take big bold leaps of action into the unknown.

This is how you build an adventurous life that you love.

“You are the light that shines for the world to see. You are like a city built on a hill that cannot be hidden.” Matthew 5:14

02/06/2026

POV When you say yes to a sunset ride to the lighthouse.

You won’t regret it.

Another beautiful full moon ride to cap de Formentor with

25/05/2026

I put air in my car tyres yesterday..

It may not sound like much but that is a MASSIVE win for me!

I’ve owned my car since 2013… and have NEVER put air in the tyres before.

I can’t even begin to explain how big a drama this was in my head, and I’ve been putting it off for months knowing that it needed doing.

There comes a point that you can’t keep avoiding something anymore, so yesterday was the day to figure it out on the go.

It’s probably not the ‘right’ pressure.. but it’s better than it was before - and safe to drive at least.

Life doesn’t always go to plan, stuff is going to try to derail us from our goals - but there is always something worth celebrating. No matter how small.

What win are you celebrating this week?

11/05/2026

We won

So proud of and my whole for the roles we all play contributing to this result.

Vamos!

📸

02/05/2026

Ready to race with

30/04/2026

My goal was just to ride 167km at

After some solid fuelling in the mountains and a 600g carb load, my legs were feeling good at the 97km turnoff so figured I may as well do the 226km…

Slightly regretted that decision on the last climb but I made it before cut off and still spent most of the day smiling despite riding 25% of what I’ve ridden this year in one day.

Found my cycling mojo again that’s for sure!

#

24/04/2026

What supplements do I recommend cyclists take? I joined the Global Cycling Network to answer my most frequently asked questions

145 likes, 17 comments. "What Supplements Are Pro Cyclists ACTUALLY Using In 2026?"