When you have that dialled in – you will have more energy, get to your ideal body composition, recover faster, perform better in the second/third session for the day and not be stuck on the couch after long rides – SUPERCHARGED!
The BIGGEST mistake triathletes make when it comes to their nutrition? To be honest, there are MANY! But I think the top three biggest mistakes triathletes make are:
As an Advanced Sports Dietitian, I can help you with your training and a meal/race plan and I've worked with many triathletes, both 1:1 and in the Triathlon Nutrition Academy. What I, and they, can tell you, is the long term benefits kick in when you engage further - take ownership, prioritise your overall health and learn and understand the foundations - the HOW and WHY of nutrition.
Once you’ve figured out the basics of the sport – what you put in your mouth is the next thing you need to turn your attention to (BEFORE you drop $20K on a new bike) because nutrition really is the fourth leg! Your body is what’s going to get you to the finish line faster.
Success in triathlon comes from being minimally affected by the swim and the ride. It's about getting to the run in the best possible shape that you can so that you can continuously run without stopping or bonking or hitting the wall or vomiting your guts up and trying to keep a nice even pace on the run.
I explain the 'what, why and how to' of triathlon training nutrition 101 - the foundations including:
My 3 nutrition habits you should be doing every day to help improve your performance as a triathlete:
FRESH FRUIT AND VEGGIES, NUTS, SEEDS, LEGUMES
For the majority of you, it is a mistake, because you're not going to be able to tolerate that level of fueling.
FIRSTLY – I have a food first philosophy. It is extremely easy to get enough protein from food without the need to supplement.
As a supplement, that’s exactly what they should be used as: an addition to a balanced diet when you can’t get enough protein through real food for whatever reason.
Academy member, Renee, is a great example of how eating more strategically, instead of constantly trying to eat less and cutting carbohydrates, can lead to body fat loss, without really trying.
In our recent podcast episode, Renee shared her nutrition journey prior to seeking support from an endurance sports dietitian specialist. She’s been on a big ride (pun intended) and has seen many nutritionists, dietitians, naturopaths etc.
Triathlon is a crazy sport. Training for three sports means you’re up early, home late, you may have a full-time job you need to work around too.
Then the weekend can be taken up by 6 hours rides, long runs. Or race weekends away for races, training camps etc. All this means there aren’t many hours left in the day or days in the week to be at home spending time with your partner.
I see couples and families break down because of triathlon. One partner does the sport and the other doesn’t and it can put a strain on relationships. Or, even if they are there as your no. 1 crew, everything usually gets put on hold until after the event. This is where relationships can also break down.
When you don’t have the...
The body is smart. It will give you some warning signs if you’re not fuelling properly. Some warning signs will be a light touch like a feather, others will be harder like a brick being thrown at you or, louder still, like being hit by a truck!!
Did you know that your body fuels training first, before spending energy to support our daily bodily functions – like breathing, digesting, growing, and living!!??
I asked Andy King, exercise physiologist at the Australian Catholic University, to join me on a recent podcast episode. Andy co-authored the review paper on all of the research to date on hydrogels and their effect on endurance exercise performance. So there was no one better suited to answer these questions for us!