Inside High Performance: Fixx Nutrition Interview With Ryan Thomas
At Fixx Nutrition, we’re committed to supporting athletes at every stage of their performance journey—from weekend warriors to world-level competitors. In this special Q&A, we sit down with Ryan Thomas, Head Coach at the Road Cycling Academy and former international continental rider, to explore his unique pathway through elite racing, the realities of competing overseas, and the philosophy that guides his coaching today.
Ryan also shares valuable insights into training, nutrition, and how Fixx Nutrition products fit into high-performance cycling.
Fixx Nutrition: Ryan, can you tell us a little about your background and what inspired you to get involved with the Road Cycling Academy?
Ryan Thomas: I raced at a national and international level across various national and continental teams from 2013 onward, after starting out in the national junior ranks at age 15. I transitioned into full-time coaching in 2021 when I graduated university, joining the Road Cycling Academy in early 2022, and I’ve loved being part of a growing coaching community that supports riders of all levels.
Fixx Nutrition: What does the Road Cycling Academy do, and what’s your role there today?
Ryan Thomas: Our mission is to normalise cycling coaching for everyone-not just elite riders-so we work with a broad range of athletes aged from their mid-30s through to their 70s. I joined as the first full-time coach and now lead a team of six coaches, helping build a supportive global community of riders aiming to improve their road cycling.
Fixx Nutrition: You mentioned racing internationally at continental level. What was that experience like?
Ryan Thomas: I raced for continental teams-two tiers below the world tour, which meant competing in major races across Europe and Asia, often against world-tour riders. It was an incredible experience, though financially challenging for Australian riders, as we typically aren’t earning too much at this level and must often self-fund long blocks in Europe.
Fixx Nutrition: What were the highlights and challenges of racing overseas?
Ryan Thomas: I absolutely loved competing in Europe; the racing, the culture, and the lifestyle were unreal. The biggest challenge was the lack of income while overseas, which meant relying on savings or support at home, but I’d still do it all again.
Fixx Nutrition: While racing, you were also studying full-time. What did you study and how did you juggle everything?
Ryan Thomas: I studied exercise science and later a bachelor of sport, health and physical education, essentially combining exercise science with teaching. Balancing full-time study, 15–25 hours of work each week, and 15–20 hours of training was tough, but it shaped my work ethic and ultimately guided me toward coaching.
Fixx Nutrition: What does a typical day look like for you now as a full-time cycling coach?
Ryan Thomas: Most of my day is spent analysing rider data, adjusting training programs, and communicating with athletes through TrainingPeaks, messages, and scheduled calls. The rest is supporting our coaching team and working with Cam on the business side of the Road Cycling Academy.
Fixx Nutrition: Can you break down the types of athletes you coach?
Ryan Thomas: We coach everyone, from elite young riders chasing national titles to everyday cyclists wanting to improve group-ride performance. The key is aligning each athlete’s training to their personal goals, whether that’s an ultra-endurance event or just riding stronger with mates.
Fixx Nutrition: What kind of physique or profile does a strong road cyclist typically have?
Ryan Thomas: It varies based on discipline, but generally road cyclists have lean, efficient physiques that prioritise power-to-weight ratio and muscular endurance. Ultimately, what matters most is how the athlete trains for the demands of their specific goals.
Fixx Nutrition: Nutrition is a huge part of performance. What are the biggest factors elite and recreational riders overlook?
Ryan Thomas: Many riders, even experienced ones, underestimate how much carbohydrate they need before, during, and after training. We focus heavily on education, ensuring riders consistently fuel 60–90 grams of carbs per hour and understand that long-term improvement comes from backing up sessions, which good nutrition makes possible (keen to better understand fuelling, click here for an overview).
Fixx Nutrition: Where does Fixx Nutrition fit into your training philosophy?
Ryan Thomas: My favourite product is the Fuel X Hydration Fuel, especially the tropical flavour—it gives me the right amount of carbs per hour I need during hard training. I also always carry CrampFix, because I’m naturally prone to cramping and it’s been a reliable go-to late in races when I'm pushing my limits.
Fixx Nutrition: Do you still compete, and what’s next for you?
Ryan Thomas: Yes, I still race regularly. I recently finished fourth in my age group at the Gran Fondo World Championships-technically the fastest Australian across all age groups-and I’ll be competing with the team in select races, including the opening round in Adelaide in January as part of the Tour Down Under.
Fixx Nutrition: What does your training look like leading into major events?
Ryan Thomas: My weekly training varies depending on family commitments and sickness from daycare, but during my Worlds prep I averaged about eight hours per week—12 on a good week, four on a bad week. In the lead-up to races, I start with foundational endurance, then build intensity and add local racing to match event demands.
Fixx Nutrition: Do you incorporate cross-training into your preparation?
Ryan Thomas: I don’t run, especially in season, because cyclists tend to get injured when they suddenly introduce running. But I do recommend two to three sessions of strength and conditioning per week for most serious riders, mainly for injury prevention and overall strength.
Fixx Nutrition: The Sunshine Coast and Brisbane have become hubs for cycling. What makes the region so strong for training?
Ryan Thomas: We’re incredibly lucky here—there’s great weather, endless roads, and a strong racing scene, especially for criteriums. The Australian Cycling Academy and others have really elevated the profile of the region, and it’s attracted riders from all over Australia.
At Fixx Nutrition, we believe that better performance starts with better fuelling—and conversations like this remind us why we do what we do. A huge thank you to Ryan Thomas for sharing his expertise, experience, and passion for developing cyclists of all levels. We’re proud to support athletes like Ryan and organisations like the Road Cycling Academy as they chase their goals on and off the bike.
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