Could you be sabotaging your race-day performance with the wrong pre-race foods?

Having worked with triathletes for the past 16 years, I've seen far too many show up to a race with no clear plan for their nutrition and undoing the months of hard training they put in. I don’t want that to happen to you so today I’m talking about what NOT to eat before you get to that start line.

Minimise Fibre

Normally, fibre is fantastic—it's essential for keeping our gut microbes happy, supporting our immune system, and so much more. However, in the days leading up to a triathlon, it’s wise to reduce your fibre. Avoid nuts, seeds, and legumes, and be careful with your fruit and vegetables. Instead of whole grains, opt for white bread or pasta to reduce the fibre content.  This will reduce the bulk in your gut and the chance of gastrointestinal upset during your race.

Monitor Your Fat Intake

Healthy fats are a key part of your daily diet, but in the days...

How can you know if your nutrition sucks?

Well, bad nutrition can cause big issues in all areas of your body, so there are plenty of warning signs, but they’re easy to miss if you don’t know what to look for. I want to share nine critical signs that your nutrition needs immediate attention.

 1. You Need a Nap During the Day

For me, the biggest red flag here is when someone constantly needs to nap or if they’re falling asleep on the couch. If your body isn’t receiving the fuel or nutrition it needs, it will try to keep things balanced by forcing you to rest more. When naps aren’t possible, you’ll likely start craving caffeine or sugar to get a quick energy boost.  Evaluate your overall diet to ensure you’re getting enough nutrients and calories to support your energy needs without the need for extra naps.

 2. You Have Gut Issues

Nausea, vomiting, stomach cramps, gas, and other gastrointestinal problems are indicators that...

As an aspiring triathlete, you might be wondering how long it takes to prepare for a triathlon. The answer is not straightforward as it depends on various factors such as your current fitness level, the distance of the triathlon, and your personal goals. However, with the guidance of a triathlon dietitian and a well-structured training plan, you can effectively prepare for this challenging endurance event.

Understanding Triathlon Training 

A triathlon is an endurance event that consists of swimming, cycling, and running in immediate succession over various distances. As such, preparing for one requires a combination of endurance training, strength training, technique work and recovery sessions.

For beginners aiming to complete their first sprint-distance triathlon (750m swim, 20km bike ride, 5km run), a 12-16 week training plan is generally sufficient. If you're targeting an Olympic-distance (1.5km swim, 40km bike ride, 10km run) or longer event like an 70.3 or 140.6 full...

As an aspiring triathlete, you're likely aware of the physical and mental preparation required for this endurance event. However, knowing what not to do before a triathlon is just as important as knowing what to do. This guide, curated with insights from a professional triathlon dietitian with 15+ years of experience, will help you avoid common mistakes that can hinder your race performance.

1. Neglecting the fourth leg - Nutrition 

The first mistake many triathletes make is neglecting their nutrition. Most triathletes have their training program sorted, but have put minimal thought to the fourth leg – nutrition. As an endurance sport, triathlons require an optimal balance of carbohydrates, proteins, and fats to fuel your body through training for three sports - swimming, cycling, and running. A professional triathlon dietitian can provide personalised dietary advice based on your body type, goals, training schedule, lifestyle and race schedule. There is no one size fits...