Get our FREE Recipes - click here
ABOUT WORK WITH US RECIPES SHOP BLOG CONTACT BOOK ONLINE Login

Ironman Race Nutrition - The key ingredients to a successful run

Apr 08, 2021
 


Today on Coffee & Questions I talked about race nutrition during the back end of an Ironman, in particular the run.

With Cairns IM only 8 weeks away, now is the perfect time to be perfecting your Ironman race nutrition plan. 

Here are the key points I talked about today:

  1. Success in an IM comes from minimal fatigue from the swim and bike

  2. The types of foods suitable for running - eating on your feet

  3. The importance of practising with on-course nutrition

  4. Train your gut! This includes both nutrition AND hydration

  5. Do Sweat Testing to understand your individual hydration needs

  6. Explore any cramping issues

  7. What Caffeine options are there on the run?

  8. Don't try anything new on race day!

If you're interested in Sweat Testing (and are located in Brisbane), register your details HERE to get notified about our upcoming sessions.

Continue Reading...

Fuelling - Should you eat before exercise?

Mar 25, 2021
 

Should you eat before exercise? And if you do what should you eat?

Coffee & Questions is back!!

One of the biggest issues faced by the Dietitian Approved crew is fuelling for their training. Today I give you a few key pointers for fuelling before training. When it's a good idea to do training fasted versus when to fuel before training.

Sorry about the poor image quality - on the to-do list this weekend is to buy a new webcam!

If you need help with meeting your fuelling needs, invest in a Sports Dietitian to develop a customised plan for you!

www.dietitianapproved.com.au/services

If you're looking for a more cost-effective option, check out one of our Online Courses for a great place to start.

See you next week!

Taryn

Continue Reading...

What Do I Eat Before a Triathlon Race?

Jul 19, 2020


A question I get asked frequently in the clinic – What do I eat before a race?

Generally, I'd suggest organising a specific RACE NUTRITION PLAN for your specific event as everyone is different, but here are a few general guidelines to help you get started...

 

Pre-Race Meal Timing - How long do you have?

What you eat before a race depends on how long you’ve got to digest and absorb it. If you have multiple hours (for e.g. Byron Bay OD which doesn't start to lunchtime), something heavier and more solid is probably going to be ok.

Compared to a shorter time-frame i.e. 1 hour or less, something smaller and easily digestible will work best. In saying that, everyone is different and you need to figure out what works best for you.

If you know you are a nervous racer and food sits in your stomach for a while, I'd suggest getting up a little earlier to ensure you have something to eat 2-2.5 hours prior to the race start.

Go for a smaller volume but...

Continue Reading...

5 Nutrition Mistakes Triathletes Make

May 29, 2020
 

Coffee & Questions - 29th May 2020

Today I talked about my fave topic - Triathlon Nutrition! 😍
 
We had a great discussion about...

5 Nutrition Mistakes Triathletes Make...
 
Things I commonly see clients suffering with in clinic all the time, unfortunately! 
 
1. Eating the same each day
Unless you train the exact same way each day, you shouldn't eat the same thing each day! Learn how to scale up on big training days and scale back on lighter/rest days.
 
2. Doing a poor job of recovery nutrition
It's so easy to get right but I commonly see many athletes do a poor job of their recovery! Make some tweaks here and benefit from more energy, less tiredness and fatigue, decreased risk of injury and illness and better bang for your buck out of training!
 
3. Under-fuelling hard/long sessions
Again so many triathletes avoid or don't know how to fuel their hard/long sessions appropriately. If you bonk on long rides or can't peel yourself off the couch...
Continue Reading...

5 Tips to Manage Your Body Composition: Body Fat Loss for Triathletes

Oct 14, 2019


I often see endurance athletes struggling to manage their body composition. They strive to be leaner so drastically cut calories and then suffer for it with reduced energy levels, poor training performance and increased risk of illness and injury...

I despise the word ‘diet’ and don’t even get me started on ‘detox’. The idea of a quick fix is appealing but unfortunately, there is no magic pill for weight loss... 

Diets are often gimmicky, unsustainable and are not going to provide adequate fuel to keep up with the often-high load of triathlon training. There are some very real consequences to inappropriate weight loss such as altered hormones, reduced immune function, impaired growth and development and don’t forget warped psychological state (Yes, being ‘hangry’ is a real thing).

You’ll notice decreased muscle strength, anaerobic power and endurance capacity; none of which are helpful when training or racing. Success as a...

Continue Reading...

Reflections of a 2 x Iron(wo)man

Jul 09, 2018

 

“I feel Ironman is achievable for everyone, don’t be intimidated by the distance, embrace the challenge. You won’t regret it”
— Bec Baird

 
I never thought I’d do an Ironman. Triathlon was just another way to challenge myself – except my challenges just kept getting bigger and bigger! I believe that every race is a learning experience and I try to find new ways to improve when I reflect post-race. Now that I have 2 Ironman’s (IM) under my belt, here are the Top Three things I learnt from and changed between Ironman 1 in Cairns 2017 and Ironman 2 for Ironman Australia in Port Macquarie 2018.

  1. Fuel Your Body – In the lead up to IM Cairns, I was not consuming enough food during training to fuel my everyday needs, cue falling asleep at 2 pm during work and lots of hangry moments. IM Australia was much more organised. I followed a periodised nutrition plan from Dietitian Approved to ensure there was...
Continue Reading...

Sarah's Tips for the First Time Ironman

Jun 11, 2018


Now that she’s an Ironman, we asked Sarah to reflect on her experiences and share what she learnt from the day. Here are her top 5 tips for anyone out there embarking on their own first Ironman journey.


  1. STICK TO THE PLAN!! The days leading up to the race and particularly on race day, you’ll be a ball of nerves and not thinking clearly at all. No matter what advice you receive from the well-meaning seasoned athletes who have done a billion Ironman races already… Never, ever, steer away from the plan. DO WHAT YOUR DIETITIAN TELLS YOU. The golden rule of racing – never try anything new on race day!

  2. ENJOY YOURSELF. Make sure you enjoy every second of the race because the day goes by way too fast. On the day you are so busy caught up in staying focused that the hours just fly by you. No matter how exhausted you are, take in that finish line chute because they really make you feel like a rockstar.

  3. DON’T EVER DOUBT YOURSELF! When you...
Continue Reading...

Runners Gut. What is it? How can you prevent it?

Jul 20, 2017

Are you the type of runner that knows exactly where every public toilet is along your route?

Don’t worry – you’re not alone! 30-50% of athletes regularly suffer from gastrointestinal (GI) problems while exercising (1).

Far too common among endurance athletes, GI symptoms include nausea, cramps, bloating, wind, vomiting, diarrhoea and urgency. The frequency, intensity and severity of these symptoms seem to increase as the event distance increases.

So why exactly does it happen?

It’s multifaceted and highly individual but reasons include mechanical, physiological, and nutritional factors (2). We also know that the symptoms are exacerbated by dehydration and hot weather conditions. If you are female, younger and run at high intensity, you may be at higher risk of GI symptoms too (1) (damn it).

Running causes an increase in intra-abdominal pressure which, when combined with our organs bouncing up and down can cause GI symptoms (2). When we exercise,...

Continue Reading...

I’ll Have What She’s Having

Jun 20, 2016


We asked Professional Cyclist Nic Moerig to provide a little bit of insight into what it’s like on the road as an elite athlete. Her account may surprise you…

Words by Nic Moerig


At World Tour races you are constantly surrounded by athletes from the World’s top teams. You race together, stay together and eat together. In the dining hall, you’re surrounded by the greats. Wiggle, High5, Rabo, Liv and Boels-Dolmans to name a few. It still puts me in my place, being surrounded by these amazing athletes with years of experience over and above me.

I never would have expected eating in this sort of environment would have made me feel so self-conscious about my food choices. Filling up my plate at the buffet and parading around in front of the rest of the peloton with my selection of dinner on display is a nerve-wracking experience. Yes, I see the eyes watching me, just as I watched my competitors do the same walk of judgement back to their designated seats. How...

Continue Reading...

Carbo-Load, Don't Garbo-Load!

Mar 14, 2016


Race season is well and truly here!

Have you developed your race nutrition plan yet?

WHAT you eat and drink during a race and WHEN can have a massive impact on your performance…

Lay the foundations in training

Before we delve into race nutrition, let’s not discount the value of your everyday eating plan. The foundations of daily healthy eating are where you will see the greatest performance benefits. Day-to-day nutrition helps you optimise your general fitness and training capacity, recovery system, immune function and both fat and carbohydrate metabolism. Once you’ve got the foundations right here, then you can focus on fine-tuning things come race day. OK got that sorted – read on!

Work out what you need

Nutrition and hydration are very individual, so what works for your training buddy may not work for you. We are all different with different taste preferences, food preferences and gut preferences.

The amount of carbohydrate needed during a race depends on...

Continue Reading...
1 2
Close

50% Complete

Register here to get delicious recipes and expert nutrition advice delivered straight to your inbox.


You'll get special discounts and offers only available to our Crew!