John has coached hundreds of athletes ranging from beginners all the way up to Kona qualifiers and elite professional triathletes. Here are his insights into the essential workouts every triathlete should be doing.
When it comes to improving your swim technique, there is no substitute for practice and repetition. That being said, focusing...
Chances are if any of these things sound familiar – your nutrition needs a shake up.
What causes three-thirty-itis?
When it comes to the afternoon slump, typically the cause is what you've done, or not done with your nutrition earlier in the day
Without knowing exactly what you eat, here are some general guidelines to get to the bottom of why you fade in the afternoons. Let's start with lunch and work backward to the start of the day.
Often triathletes leave it way too late. They’re a last minute Larry and end up winging it.
Stop and think for a second – aren’t we doing all this training to piece it together into a decent race? And that doesn’t necessarily mean a win or get a spot to Kona – simply doing better than the last one, or having a good time or not bonking.
If you want to be successful on race day – whatever that looks like for you – start preparing early. The more time you have, the better.
You don’t want to get to race week and go ‘oh shit’ – I’m out of sports drink powder. Or I should probably think about CHO...
It's a big stress on your body to go from not doing anything to suddenly doing something again. So we need to be really mindful of our nutrition in this key window.
If you’ve stepped away from triathlon, perhaps because of:
you need to ensure your transition back into training is managed correctly.
My Top 5 Strategies for Managing your 'Return' to Training
It's really important you quickly align your day to day nutrition to your change in training routine to...
Here is Part 2 of our podcast mini series where we lifted the curtain on athletes’ race nutrition plans for Sunny Coast 70.3.
Michael came to me because his old plan, from another dietitian, was super complicated, hard to remember and hard to get down! Only his third 70.3 but by making some changes he managed to smash his goal of going under 4 hr 30 mins.
This week I spoke to Michael where he compared what he used to do to what he does (now that he knows better) and the difference it's made to his performance.
Michael also shared some of the fundamentals he took care of with his new plan. Namely:
Every athlete needs to tailor to their specific needs based on their size, their race speed, the event and what actually works for them. There’s no one size fits all when it comes to race nutrition plans.
To demonstrate how different the race nutrition needs can be from one athlete to the next, I recently interviewed Triathlon Nutrition Academy member, Jason Currie. We talked about his race nutrition plan for Sunny Coast 70.3 - where he smashed out a 1 hour PB!!
In Jason’s case, despite having done a crazy amount of racing (including 10 x Ultra marathons, 2 x half Ironmans, 1 x full Ironman and several short races in the space of 12 months!!), he had NEVER had a race nutrition plan prior to joining the Academy .
Jason explained that through the support and knowledge he garnered from being within the Triathlon Nutrition Academy, he was able to not only develop...
When I was at the gym last week, I decided to do a spur of the moment experiment on myself - I did a BIA scan right before a gym session & again straight after.
Not planned – the machine just happened to be available – I thought it would be fun. And I knew it would highlight how easy it is to manipulate these types of scans.
So, a disclaimer – this was not a controlled experimental study by any means:
didn’t measure my sweat losses
didn’t empty my bladder before
was not fasted
glycogen levels – normal CHO stored in muscle
However, new research out of the University of Wollongong (and presented at the Dietitians Australia conference last month) found that the actual kilojoule, or calorie content of nuts, that we actually absorb in our body, is significantly less than what's on the food label - up to 26% less calories!
It’s a 3-day endurance event not for the faint-hearted. Over three big days, you swim 5km, ride 300km, and run 50km.
Recently Triathlon Nutrition Academy athlete, Jody Walker, competed and not only finished as the first female overall, but also smashed a bunch of course records in the process. Woohoo!!
When she was preparing for this race, she found there wasn’t a lot of information out there about the Ultra355 (race reports or interviews), so naturally, we asked her to jump on the podcast and share her experiences with you.
A goal/deadline - motivation to recover from an injury
Training - anything from 16-18 hours to 20 -21 hours
Taking nutrition seriously – getting professional advice
Counter intuitive for many triathletes I know - those over-achieving personality types who love data, numbers, keeping track and keeping control.
I’m not saying stop if you are currently tracking and love it BUT you don’t need to track or start tracking. You can lose weight/drop body fat without having to count calories.