I hear lots of mixed messages when it comes to tapering for a triathlon race. You put all this effort into training, not tapering properly can have a massive impact on how you perform on race day.
Pro Triathlete and TriDot Coach, Elizabeth James, recently joined me on the Triathlon Nutrition Academy podcast. She generously shared her knowledge and experience from both the athlete and coaching perspectives.
Tapering is this progressive decrease in training load.
Whether you are a natural swimmer or feel like you’re swimming in a washing machine, we can all benefit from improving our technique.
Ex-national swimmer turned swim coach, Brenton Ford of Effortless Swimming, helps everyday athletes like you and me become faster, more efficient swimmers.
He recently joined me on the Triathlon Nutrition Academy podcast where he answered all the questions I know you’d want asked and gave his very practical tips around becoming a confident, faster, more efficient swimmer and improving your race time in the swim.
When assessing someone’s swimming technique I’ll follow a structured order: Body, head, kick, rotation, arms, extremities and timing.
Often one of the biggest mistakes triathletes makes when it comes to their...
It’s common for me to hear of athletes who avoid dairy.
There may be a clinical reason why you don’t tolerate dairy – a milk protein intolerance for example, which typically is diagnosed when you’re a baby. But unless you have an intolerance to dairy, you shouldn’t avoid it - it’s actually a really nutritious food.
Problems occur when you avoid dairy and use substitute milk alternatives – they are heavily processed, often don’t contain much protein, have added sugar, and no calcium unless fortified. Basically, expensive water.
So ask the question – are you actually intolerant to dairy, or are you avoiding it for the wrong reasons?
You might actually be lactose...
And to answer that I asked one of the sports nutrition greats, Professor Louise Burke OAM, to weigh in.
Louise Burke is an Australian Sports Dietitian with 40 years of experience. She worked at the Australian Institute of Sport (AIS) for thirty years, first as Head of Sports Nutrition and then as Chief of Nutrition Strategy and I was very fortunate to work under her during my fellowship at the AIS.
She has contributed over 350 papers in peer reviewed journals & book chapters and was awarded a Medal of the Order of Australia in 2009 for her contribution to sports nutrition.
She is the Chair of Sports Nutrition in the Mary MacKillop Institute of Health Research at Australian Catholic University in Melbourne and leads their Supernova Project - high level research that produces quality answers to some of the critical questions in sports nutrition. Working...
You will have seen the pros wearing Blood Glucose Monitors in Kona last year. What are they? How do they work? And do you, as an age grouper triathlete need to monitor your blood glucose to improve your performance?
Continuous glucose monitoring (CGM) devices typically consist of a small pager-like monitoring device that receives a signal from a sensor inserted into the subcutaneous layer. With their 1 - 5 minute measurement interval, they allow blood glucose concentration (BG) dynamics to be captured.
These devices are primarily designed for the use in type 1 and type 2 diabetic individuals to aid Blood Glucose regulation and are well studied in this cohort.
In particular, there is ongoing research to improve carbohydrate delivery and oxidation, resulting in less accumulation of...
So many athletes smash themselves at training with no regard for how they're fuelling or recovering.
But we only adapt (i.e. get fitter and faster) from the sessions we recover from.
If you resonate with any of these, chances are your nutrition is not right.
Key pillars to your success. In essence...
Introducing our first Triathlon Nutrition Academy Alumni!
All have just finished 12 months of working on their triathlon nutrition. Here's what they achieved having gone through the Academy program:
As a result of understanding fuelling for swim, bike and run, Jill improved her 5km run time by 8 minutes, her 10km run time by 7 minutes and is cycling 6km/hour faster on the bike compared to 12 months ago. She’s fuelling and recovering better and as a result has gained muscle mass and decreased fat mass - the ultimate body composition outcomes for a triathlete looking to lean up, without affecting training performance.
LUIS FRANCO MARIN
Luis has struggled to maintain his weight for 10 years and kept getting lots of niggly injuries. Every time he increases his training volume, he...
The New Year period often brings about lots of goal setting for the year i.e. all the ways you’re going to improve your life and become the new and improved you! Diets, exercise, healthy eating, working on projects you’ve been putting off, study, work! We’ve all been there. We’ve all made that list and found out not very long afterwards that it has fallen away the roadside and it doesn’t come to fruition as we'd hoped. That ‘quick fix’ fail (the rebound) then makes you feel worse about yourself!
I want to help you create sustainable change - without having to do anything...
Creating a training plan is essential for anyone looking to slim down for a triathlon. You’ll need to plan out your workouts, including the type of exercise you’ll do, the intensity, and the duration. This will help you stay on track and make sure you’re getting the most out of your workouts.
It’s also important to make sure you’re getting enough rest. Rest is essential for recovery, so make sure you’re taking at least one day off a week to rest and recover.
If you need help finding a good coach or training program to help you reach your goals, get in touch and we can provide some recommendations.
I find that most people just completely switch off and let go of their healthy lifestyle and fitness goals as soon as December hits. We overindulge in delicious food and alcohol, are way more sedentary and just accept that a 2kg weight gain is inevitable. Knowing that we’ll hit the diet or detox hard come January.
I'm not here to tell you to be strict and not enjoy all of the delicacies. I really want you to enjoy this time. But I challenge you to change your attitude this year and implement my top five tips for surviving the festive season without having a massive blowout.