Alex, a seasoned triathlete wanted to tackle her Ironman 70.3. Having done long rides in the past she found herself struggling for energy in the last 5-10 miles despite having had a few gels mid ride.
We picked apart her pre-ride and during ride nutrition, filling it with everything she needed and also working on the timing which helped keep her fuelled throughout her long sessions and able to finish strong.
This would be very important come race day. We set out a plan to get her round the course with the most energy possible for the run. Every hour she had a set plan of what to eat and drink, how to space it which worked a treat. She flew through the bike leg and went on the run with a massive smile on her face feeling like she could conquer the world.
Jacks Story is being writen
I worked with Jon a few seasons back to get him prepped and ready for race season. Jon was a top midlands road cyclist, so being in top physical condition was a must! With a high training load bringing weight down was quite simple and the pounds started to fall off with some simple calorie control.
The art was balancing weight loss with performance as he was still racing in a Zwift league and putting in off season training.
Once we were close to an ideal race season weight we worked on bringing calories up and focusing on eating the right things to maximise training. There had to be a balance with not over eating, recovering and refuelling.
We also worked on his intra-ride nutrition. Bringing in carbs to fuel the latter stages of long rides and races.
The results were short lived thanks to Rona but what Jon learnt here can be put into practice for every season going forward.
A hockey player not happy with their weight or fitness levels.
This athlete has worked on weight loss primarily. By reducing food intake and maximising the food she was eating to keep her full and give her the most energy for training, she lost over 10kg in her off season.
When she returned to the pitch she was faster, stronger and a lot lighter making her a much better player, lasting the whole game instead of tiring by half time.
She found the diet really easy as it was done steadily over several months. At the same time we increased strength and fitness through short workouts.
The process fit around her busy life as a teacher and didn't intrude in her day to day life throughout the summer allowing her to go out, drink, eat and love life.
I think it’s very important to practise what you preach and what better way to show your clients you can get them in great shape by doing it yourself. Working alongside my own competition prep coach I dieted through the year and competed in my first men’s physique competition and did a photoshoot.
I know what it’s like to struggle losing weight and gaining muscle as I’ve been through it myself. It’s a great feeling of pride to see your own progress and it makes me even happier to see my clients make progress and achieve their goals.
Ed
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