Knowing what, when, and how to eat can be incredibly confusing. Weve all received so many competing messages over the years, and much of that advice has come from diet culture or from folks who arent athletes.Even after listening to advice from sports nutritionists we can still be left confused. Thats why I asked Uri Carlon, a sports dietician I highly trust, to come back on the podcast for a THIRD time. (You can listen to her past interviews here and here).But this time I asked YOU ALL to submit YOUR questions for her to answer. They include:Should we be fueling differently in the heat? Is eating lots of sugar on the bike healthy?Should I fuel differently if Im prone to cramping?Even if you didnt submit a question, youre likely to have the same ones. Listen up!Listen To The InterviewKey TakeawaysDont have time to listen to the full episode. Here are the key takeaways.Fueling in the heat requires a different strategyYour gut becomes more stressed as core body temperature rises, making digestion harder.Liquid calories are often easier to tolerate when its hot. Consider a lower-concentration carb mix in your bottle.Dont create a double whammy: skipping carbs often means skipping electrolytes and fluids too.Cooling your core temperature is part of the strategyice socks, frozen bladders, and buffs with ice all help.If you ride regularly, you are an athlete, and you need to fuel like oneStandard nutrition advice targets sedentary women, not someone riding 90 minutes to 3 hours at a time.Eat consistently throughout the day, no more than 4 hours between meals or snacks.Add a pre-workout snack if its been more than 2 hours since your last meal.For rides over 90 minutes, have a recovery snack within 45 minutes of finishing (mostly carbs with a little protein).Your carb needs change with intensityA simple formula: take your calories burned per hour, divide by 2, then divide by 4 to get grams of carbs per hour.A good starting point for most riders is 3050 grams of carbs per hour, building from there.Match your fueling to the effort. A hard climb demands more than a flat zone 2 ride.The sugar on the bike question has a simple answerUnder-fueling because youre scared of sugar is actually worse for your health than the sugar itself.The food that impacts your gut microbiome and overall health most is what you eat outside of exercise. Thats where quality matters most.Fuel rides adequately, then focus on whole foods and plants the rest of the time.Altitude changes everything; dont wait until you feel itYour appetite and thirst can both be suppressed at elevation, even as your body works harder and burns more.Dont chug plain water. Aim for roughly half your body weight (in pounds) in ounces of fluid daily, with electrolytes included.On the bike, hitting your carb targets becomes even more important; its easier to bonk at altitude.How to lose weight without wrecking your performanceMany women eating more than ever find they dont gain weight. Their bodies become more efficient at using fuel instead of storing it.The biggest mistake: cutting calories around workouts, which is the worst time to under-fuel.Start by nailing your performance nutrition first (fueling before, during, and after rides).Once thats dialed in, you can make small reductions to calories from carbs and fat outside of exercise.Connect With Uri Website:https://www.innerwildnutrition.com/ Instagram:https://www.instagram.com/uri_carlson_nutrition/Other Episodes Youll EnjoyAre You Biking On Empty? Supplements, Macros, & Sweat Science I Kyla ChannellDo These Things To Thrive On The Bike After 40 With Marissa AxellMacronutrients For Cyclists With Dara RichmanAbout The HostKristen Bonkoski is a USA cycling and NICA coach, bike educator, and founder of Femme Cyclist.Shes also the host of the Femme Cyclist podcast and runsRascal Rides, a website about biking with kids.Shes been riding bikes for more than two decades and is passionate about empowering women on the bike.IG:@femme_cyclistJoin Kristens Weekly Newsletter!The post Your Biggest Fueling Questions, Answered With Uri Carlson appeared first on Femme Cyclist.

Ben Oliver delivered the biggest victory in Modern Adventure Pro Cyclings short history on Stage 2 of the 2026 Tour de Wallonie, taking the American teams first European win after a rain-hit finale in Libramont-Chevigny. The victory was the teams third since its arrival in the professional peloto...

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What started as a seven-day route across Sardinia quickly became something much bigger. More than just a bikepacking event, Laels Sardinia Rally brought together 60 riders from around the world to share in the highs, lows, gelato stops, beach camps, and countless small moments that transformed strangers into a rolling community. Find a recap here...The post Breaking Gender Barriers at Laels Sardinia Rally appeared first on BIKEPACKING.com.

Marlen Reusser refused to pin her Giro dItalia Women time trial defeat on bike choice after Anna van der Breggen blew the race apart on the climb to Nevegal Tudor. The world time trial champion finished second on Stage 4, 1:04 behind Van der Breggen, after starting the 12.7km uphill test on a road...

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Canyon is bringing its Tempr shoe family down to earth a bit. The brand just announced a new, more affordable (and slightly less race-only) version of its Tempr Road and Tempr Off-Road cycling shoes. The new mid-level shoes draw on key ideas from Canyons high-end Tempr CFR footwear line (check out our review of the Tempr CFR Off-Road here) and package them into a simpler, more approachable platform.Tempr Tech, Less CFR PriceCanyons original Tempr CFR shoes launched in 2024 as part of the brands high-end performance push. Like most things with CFR attached, they were built with race feedback and top-tier ambitions in mind. The Tempr CFR shoes feel like a blend of Giro, Rapha, and Specialized footwear. They have a race-focused design, a slightly narrow last, stiff carbon sole, and lots of tech jammed in. (Canyon Tempr CFR Off-Road shoes for reference. Photo/Jordan Villella)These new Tempr models are different. They are not trying to be the absolute sharpest thing Canyon makes. Instead, they take the fit language and performance thinking from the CFR program and make it more usable for more riders.Thats a good move. Shoes are one of those product categories where pro-level can quickly become why do my feet hate me? A stiff sole is great until you need to walk through a coffee shop, unclip on a gravel climb, or exist like a normal human for more than 45 seconds off the bike. The new Canyon Tempr range splits cleanly into two lanes: Tempr Road for carbon-soled road efficiency, and Tempr Off-Road for gravel, adventure riding, and riders who want clipless performance with a casual take. Canyon Tempr Road: Carbon Sole, Clean Upper, 285gThe Tempr Road is the racier of the two.It gets an 8K woven carbon composite outsole, designed to balance stiffness and weight without going full top-shelf CFR. It looks very cool imo, but is less stiff than the CFR Tempr and should be more forgiving for those new to performance road shoes. Canyon lists the weight at 285g in size 42, which puts it in the lightweight performance conversation, especially at this price.The upper is a seamless synthetic construction with a knitted tongue, designed to spread pressure and fit a broader range of foot shapes. Engineered perforations handle ventilation, while large TPU heel and toe pads add some traction and stability when youre off the bike.The Tempr Road keeps the look clean, too. The white version has a sharp, minimal profile with just enough branding to pop.Canyon Tempr Off-Road: Gravel-Friendly and WalkableThe more interesting shoe might be the Tempr Off-Road.This one is aimed at gravel riders, adventure riders, and newer clipless riders who want efficiency without cursing their shoes every time the ride turns into a hike-a-bike.Instead of a carbon outsole, the Tempr Off-Road uses a glass-fiber-reinforced nylon sole with a flexible forefoot section positioned ahead of the cleat pocket. Its a nice trick weve seen before on other gravel and cyclocross shoes. Keep the pedaling support where it matters most, while allowing a more natural walking motion when youre off the bike.That makes sense for graveland pretty much anything thats not World Cup racing (minus the recent World Cup race in Mona Yongpyong, South Korea). Real gravel riding is not always cleanly clipped-in, head-down, watts-only business. Sometimes youre walking through mud (ex.Unbound 2026), stepping over gates, pushing up something dumb, or wandering into a convenience store.The Tempr Off-Road also gets a large rubber outsole for traction, an external TPU toe cap, and a welded TPU mudguard for added durability. Weight is listed at 335g, and it comes in black and white.The black version with the gum-colored tread looks especially dialed. Practical, understated, and much less likely to look wrecked after one muddy ride.BOA Li2 and PerformFit Wrap Across Both ShoesBoth new Tempr shoes use a single BOA Li2 dial with Canyons PerformFit wrap construction. The idea is even pressure distribution across the foot with dual-direction micro-adjustment.Thats a lot of fancy wording for: easier to dial in, easier to loosen, less weird pressure across the top of the foot.Both shoes also share a knitted tongue, integrated heel pull, and single-layer synthetic upper. Canyon is clearly chasing that step-in comfort feel.That should help these lands with a wider group of riders. Not everyone wants a shoe that feels like a carbon cast or the bottom half of a ski boot. Sometimes you want support, low weight, and efficiency, but you also want your feet to feel like theyre part of the plan.Canyon Tempr Road DetailsUse: RoadOutsole: 8K woven carbon compositeUpper: Seamless syntheticTongue: KnittedClosure: BOA Li2 with PerformFit wrapVentilation: Engineered perforationsProtection/grip: TPU heel and toe padsWeight: 285g, size 42Price: $159.95/159.95Canyon Tempr Off-Road DetailsUse: Gravel, off-road, adventureOutsole: Glass-fiber reinforced nylonForefoot: Flexible section ahead of cleat pocketUpper: Seamless syntheticTongue: KnittedClosure: BOA Li2 with PerformFit wrapProtection: External TPU toe cap and welded TPU mudguardTread: Large rubber outsoleWeight: 335gColors: Black and whitePrice: $159.95/159.95A Competitive Market Canyon has been busy expanding beyond bikes over the last few years, and footwear is a tricky space to play in. The competition is stacked. Shimano, Specialized, Giro, Fizik, Sidi, Bontrager/Trek, Lake, everyone has options, and riders are picky because touch points are personal. Another headwind is that you can only try them on at an event or experience center; its hard to get the true measure of the shoe. Im guessing most will go for something they can lay their hands on. But Ive ordered plenty of shoes online with excellent experiences, so its truly up to the rider.But at appearances and spec sheets alone, the new Canyon Tempr shoes look to pack a whole lot into a fairly priced package.Canyon.com The post Canyon Tempr Shoes Get More Affordable Road and Off-Road Versions appeared first on Bikerumor.