Do you eat before hard training sessions?

Do you train fasted sometimes? (nothing to eat or drink – except water)

Do you have a different pre-training nutrition strategy for longer sessions >2hours?

Do you know how much carbohydrate you should eat before training?

Do you include any form of calcium pre-training?

Do you know what the four R’s of recovery are?

Have you got a perfectly formulated recovery meal specific to you?

Do you make sure you eat within a certain timeframe after a session?

Do you know when it’s important to be aggressive with your recovery nutrition?

Do you focus on real foods after exercise rather than relying on supplements and convenience foods to do your recovery for you?

Do you plan ahead to ensure you have your recovery nutrition sorted?

Do you have a different recovery strategy following big weekend training sessions?

Do you know the 5 food groups that contain carbohydrate?

Do you understand what food groups contain protein?

Do you understand what foods contain fats?

Do you understand what the 4 different types of fats are and where they come from?

Do you know and meet your RDI target for Calcium every day?

Do you know and meet your RDI target for Iron every day?

Do you tick off your 2 fruit and 5 vegetables serves each day?

Do you have a strategy to eat differently on a rest day?

Do you have a strategy to eat differently on a hard, double/triple session day?

Do you have a strategy to eat differently on long session days where a ride is >3 hours, run is >2 hours or a brick session >2.5 hours?

Do you still have energy by the end of the week?

Do you eat more around training so you’re not so starving later on?

Do you know what your sweat rate is across different sessions and environmental conditions?

Do you know how much fluid to drink to replace sweat losses?

Do you know exactly how much to drink during training to prevent dehydration?

Do you adapt your drinking plan for the environmental conditions? i.e. winter vs summer

Do you regularly monitor the colour of your urine to check how hydrated you are?

Do you wake up each morning well hydrated?

Do you have a hydration plan for long training sessions based on your sweat rate?

Do you regularly (at least 4 times a year) do your own hydration testing at home?

Do you carbohydrate load for big weekend training?

Do you practice/test out your race nutrition strategies multiple times during training?

Do you train your gut to absorb more nutrition throughout your training blocks?

Do you have a specific nutrition strategy for long rides?

Do you have a specific nutrition strategy for long runs?

Do you have a hydration strategy for long sessions?

Do you consume adequate protein on long rides?

Do you know what carbohydrate loading is? Hint – it’s not eating a bowl of pasta the night before a race

Do you have a specific and individualised carbohydrate loading plan?

Do you have a Sprint Distance Race Nutrition Plan? (if relevant)

Do you have an Olympic Distance Race Nutrition Plan? (if relevant)

Do you have a 70.3 Race Nutrition Plan? (if relevant)

Do you have an Ironman Race Nutrition Plan? (if relevant)

Do you use safe, evidence-based sports nutrition products?

Do you have your recovery nutrition packed and organised to have immediately post-race?

Do you know what nutrition strategies are important for the following 24-48 hours post-race to optimise recovery?

Do you always ensure you’ve rehydrated the next morning by checking your waking urine colour?

Do you avoid alcohol after racing?