I like to take a holistic approach to triathlon. I’ve got the nutrition side covered but feel it’s of value to bring in experts to help you in other areas.
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 event. This is where relationships can also break down.
When you don’t have the support of those important to you, not having your mind in the game can...
Eating for optimal health and performance doesn’t happen by accident. Think of the food choices you make when you’re time poor or in a rush…
I'm a black belt organisation ninja! Let me teach you some of the strategies I use to help my athletes eat better, even when they’re time poor. A little bit of time spent in preparation and organisation goes a LONG way when you’re trying to juggle training, work and family commitments!
Now that the colder months are upon us, it’s time to be proactive with our nutrition for the best immune system defence.
For active people, immune function plays a role not only in fighting off infections but also in promoting tissue repair to recover from exercise and injury. To function properly, the immune system requires lots of nutrients – both macro and micronutrients.
For a triathlete under a heavy training load, requirements are even higher - putting you at risk of a suppressed immune system if you’re not meeting your needs.
To help you stay well over the colder months, I’ve put together a few key points to keep you firing on all cylinders this winter!
I’m a big advocate for triathletes implementing strength into their training program. But not many do it!
Maybe it’s because you’re worried about getting too sore, putting on too much muscle mass and affecting your power to weight ratio, you have zero time, or maybe it’s because you have no idea what you should be doing!
As an Advanced Sports Dietitian, this is not my area of expertise, so recently I asked Exercise Physiologist, Huw Darnell, who specialises in strength and rehabilitation for triathletes, to join me on my podcast.
Huw is all about building bulletproof bodies that are injury resilient with greater capacity. Exactly what you need - to be strong and injury-free heading into race season!
Here’s a little of what he shared (and for the full story check out EP 42 of the Triathlon Nutrition Academy Podcast): Episode 42 - Why every triathlete should be doing strength training with Exercise Physiologist Huw Darnell
Why should every triathlete...
As an endurance athlete, ahead of a race you’ve done everything else to prepare – you train your arse off, have your nutrition dialled in, have the fast wheels, shaved down, done all the things BUT if your mind is not in it, your race performance is not likely to result in what you’re truly capable of.
Who doesn’t need practical strategies to prepare mentally for race day? To quieten down pre-race nerves, get out of a dark hole during a race and ultimately achieve your goal.
My podcast guest, Physiotherapist, Running Coach, Strength and Conditioning Coach, qualified PT and Mindset and Performance Coach, Trang Nguyen shared some great strategies to implement to mentally prepare for a race.
Weeks and even months before
Bioelectrical Impedance Analysis (or BIA) scans are popping up in just about every gym and I’ve even seen some health professional clinics offering them as a service.
They’re advertised as a quick and affordable way to accurately measure your body composition i.e. how much muscle, fat and bone tissue you’re made up of.
But if an athlete of mine brings me a scan to interpret, I tell them to throw it in the bin!
BIA stands for Bioelectrical Impedance Analysis. You see them at gyms – they're those little scales that you can either stand on or hold on to (or both) that give you a report to tell you what you're made up of. They’re really popular for the before and afters in Gym Challenges.
It sends an electrical current through the body....
Are you frustrated you can’t seem to reach your body composition goals? You train more than most people but still have a little excess body fat to lose.
Are you constantly trying to eat a little less to burn more fat and end up starving all the time? Or absolutely wrecked after training?
That is definitely no way to live
But don't stress, you're not alone. A lot of athletes who I work with struggle with the same challenges.
To lose body fat, you need to be in a calorie deficit. It's as simple as that. You need to consume less energy than you're burning. But the types of foods that you're consuming are really important as well.
Body composition is an aspect many triathletes really struggle with. At the end of the day, everyone wants to be leaner and faster, but changes without appropriate assessment and regular adjustments can often lead to performance detriments.
Here are some practicalities around how to manipulate your body composition as a triathlete, how to decide whether it’s useful, and how to accurately measure it.
If you are looking to improve your health or enhance your performance this year, it might be time to invest in a Dietitian. But finding the right person can be overwhelming and confusing.
Welcome to 2022!
I hope you all had a lovely break. I'm feeling pretty refreshed actually and ready for an awesome year ahead. I always have lots of really good ideas when I get to take the opportunity to step away for a bit. So I've got some pretty exciting things planned.
To set the scene for the year, I just wanted to give you some tips to help you actually achieve your health and fitness goals and stay on track. Instead of smashing it really hard at the start, going too hard, too fast and losing puff by February.
This is why you need to ditch the diet and detox mentality this year...