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The Inside Scoop – Holistic Endurance Training Camps

If you’ve been watching from afar and you’re wanting to know what a Holistic Endurance Training Camp is really like, what better way for us to show you, then to interview someone who has been to every training camp that we have held, including the Winter Wellness Camp (Rye), Gold Coast Female Retreat,  Holistic Training Camp (Shoreham) and most recently the Long Course Specific (Shoreham).

Jaimie Lee Brown started as a Holistic Endurance athlete over 3 years ago and has been a camp participant to all four training camps and will be attending our next Pre Season Training Camp in August Team Leader. Jaime-Lee is also qualified personal trainer with a passion for strength training for endurance athletes. Read on to find out the inside scoop.

To  join us for our Pre Season Training Camp 4-6th August along the iconic Great Ocean Road click HERE to get more information or take the plunge and register today!

~ There are now only 9 places left, and price rise is in effect as of Thursday 15th June!

  • Can you tell us about your history of training with Holistic Endurance [HE] – including how/when you found out about HE?

I’ve been coached by Sarah for nearly 3 years now. I was actually with Sarah prior to her teaming with up Katee and Holistic Endurance. I had been following Sarah and her journey on Instagram and jumped on the chance when she had new coaching spots opening up. All the while I was following HE on Instagram. The posts/blogs that I was reading were really hitting home for me. I could really relate to them. Fatigue, weight gain, injury, loss of motivation ect, so when Sarah told me she was teaming up with Katee and Holistic Endurance, I knew I truly was in the best hands.

  •  You’ve attended every Holistic Endurance training camp, what made you sign up to the first one and what is it that draws you back to each training camp?

Yep! Sarah had mentioned to me that they were running their first training camp, I was super interested and super nervous but I knew I had to sign up. The first camp really reignited my motivation to continue with triathlon. The people I met, the seminars that were presented really helped me get everything back on track. The thing that keeps drawing me back to each camp is the feelings I have when I leave. I’ve always felt satisfied that I’ve pushed myself with my training. That I’ve met some incredible people who share the same interest as me and I now call my friends. That I’ve learnt something to help make my training easier weather that be related to recovery, nutrition or hormones, its all been so useful to me. Most of all I leave feeling inspired and focused on my goals.

  • Were you nervous about attending your first training camp?

HELL YEAH! I had never been on a triathlon training camp before. I had no idea what to expect. I had the most nerves prior to the first camp than I have on any other camp. I didn’t no a single person and knew I wasn’t feeling the best within my training/fitness leading into the camp. I was completely nervous about how I was going to perform or if I’d make it through the weekend without crashing. What if I got a flat tyre? Or if I got lost! However I was reassured that there was plenty of ‘down’ time to enable those of all abilities to get through the weekend. Having being coached by Sarah really helped as it enabled her to put me in groups where she new I’d be pushed but not to the point of exhaustion. The nerves were basically gone once I started to meet everyone. The coaches and athletes were so nice and encouraging that all those crazy thoughts disappeared. Funnily enough we were all nervous about the same thing!

 

  • Given that you have been to all the Holistic Endurance Training Camps have you learnt something new from each training camp?

This is exactly what I love about the camps. I’ve taken away something from each which have been valuable in my journey. Not only from the coaches, but from the people who attend, they all bring different experiences and backgrounds to learn from which is pretty cool!

  • Is there a particular training camp that you have enjoyed or got the most value/knowledge from?

Each camp I walk away saying ‘that was my favourite camp of all’ I feel like the HE Team just keep getting better and better. (Go girls)

However if I was to choose a camp where I feel I got the most from, I would have to say the last camp held in March, specifically for long course. I left with my heart feeling full, it created a fire in my belly to undertake my first Ironman this year. I constantly refer back to the things I learnt from this camp in my current training. Also the fact that I met some incredible athletes who are undertaking the same races as me, it really built a community of support throughout our journey’s this year. 

  • What would you say to some who was nervous of their skills/abilities to ‘keep up’ with others at the training camp?

Being nervous is completely normal!

My advice would be to communicate any concerns/apprehensions to the coaches prior to the camp, that way everyone
will be best prepared. Everyone has strengths and weaknesses, these training camps are an excellent way to work on your weaknesses as you will be surrounded by people want to see you succeed. You’ll pick up so many tips and tricks not only from the coaches, but from the people you riding/running with. Keep in check with YOU! It’s your training camp, therefore listening to your body is crucial, stay within your abilities

  • What are the top 1-3 learnings you have taken away from the camps?
  1. Natural nutrition/fuelling; this has been an game changer for me. Since the first camp I have changed my pre/post and general nutrition in many ways and the benefits have been amazing!
  2. Understanding hormones;  again a game changer for me. Understanding why I was feeling certain ways and how to manage my training/hormones.
  3. You are not alone; the coaches will support you 100% of the way!

  • How have you found the other camp participants? Have you made any lasting friendships?

This is another of the reasons why I love attending the camps, because I get to spend the weekend with other people who share the same interests as me. We get to chat about experiences, bikes, running, races, goals and all things triathlon. I’ve learnt so much from these conversations. The best thing is, the friendships that have formed by the end of the camp. I still keep in contact with many of the people I’ve met from these camps. We still catch up for training sessions!

  • How would you describe the coaches?

Phenomenal!

These women know their stuff! They are educated, organised, committed and inspiring all at the same time. They are approachable and willing to share their experiences. They have changed my life in many ways and I cannot wait for you to get to experience this camp and learn from the best!

 

Thanks Jaime-Lee! Look forward to seeing you lead another group of athletes with us in August.

 

To  join us for our Pre Season Training Camp 4-6th August along the iconic Great Ocean Road click HERE to get more information or take the plunge and register today!

~ There are now only 9 places left, and price rise is in effect as of Thursday 15th June!

 

A Triathlete’s Musings During First Adventure Race

Just a little step outside of your comfort zone can take you to new places, not to mention on new adventures!

And this is exactly what Coach Katee did on the weekend… signed up last minute to her first ‘real’ Adventure Race.. read on to find out how it went down!

Words by Coach Katee:

Monday: I see Facebook post promoting a new adventure race series. The seed is planted.

Tuesday: I don’t stop thinking about it, check the calendar is free and then continue to think about it…. Oh and I had a dream that night that I nailed the paddle.

Wednesday: I message race organiser and ask if I can “wing” paddling 7km as I haven’t done any race paddling before. The answer is “if you can swim 1km, you can paddle 7km”. Okay…. more thinking…

Thursday: Off to the gym and I realise I better bloody decide to avoid DOMs from my usual deadlifts or squats. So the decision is made and I take my S&C session a little easier.

I enter later that afternoon then text message a few likely suckers that would be silly enough to get out of their comfort zone with me.

Sunday: Race Morning!!!

3deg. The numb toes and fingers begin very early.

I find race organiser, Jarod Kohlar and get fitted to my boat (hire was provided by the event – super helpful!). It’s at this moment my excitement wains and I think “what have I got myself in for?”.

 


                                                                               Out of comfort zone – moment #1

The closest thing I’ve done to an event like this was a recent womens only team intro to adventure racing, it was a ~2km paddle (in a two person kayak), 10km MTB (non technical course – mostly residential streets – included orienteering) and a ~2km run.

This event involved, 7km of paddling on Lysterfield lake, followed by a 20km MTB and a 7km trail run. For the data nerds, I went in with a whopping CTL of 20 points. I had surgery a few weeks back and I’ve just been building back up. Which means I didn’t have my usual gym strength to fall back on like I usually do when my cardio fitness is also absent. So I was truly biting off more than I could chew. I think the max hours of exercise I’ve done in the past 2 months is about 5 hours, so I’m not exaggerating when I say I was no fit or ready for this event.

Here is how it went down in my brain and body…

I  jump in my boat to paddle to the start line.

Brain says: “Okay Katee, these boats are VERY sensitive, the likelihood of falling in is very real.”

It didn’t feel like any Kayak I had been in before – this was the real deal.

Out of comfort zone – moment #2.

Sitting at the start line I bump into old Triathlon buddy and thank god I did.

Lisa: “Your paddle is upside down”

Me: “Whoops, good start.”

Out of comfort zone – moment #3.

The race gets off to a very casual start and 95% of the field are off very swiftly, meanwhile I focus on not falling in and going in a straight line. So far so good.

I reach the first turn around and the field is way ahead, but I still have company of a few other paddlers to keep me motivated. I feel fatigue in my shoulders set in rather early.

Brain says: “uh oh – you ain’t gonna make the distance woman. Better figure shit out STAT”

I think I was 1km in!

I was then greeted by another old Triathlon buddy who came to the rescue, she was the sweeper – helping us slow-coaches at the back. With some very welcomed tips from her, I changed up my technique and could feel the boat and water better. I got into a better rotational position.

I was surprised at how hard my cardiovascular system was working, but there was no backing off. My competitive nature would never let me do that, so I continue to push beyond my limits. (see data below for the evidence!)

It was a two lap course. Finishing off lap 1 – I was already stuffed.

Out of comfort zone – moment #4.

Lesson 1: Definitely carry a water bottle or camel back for paddle leg – I was parched!

I had packed it – no Idea why I didn’t take it with me. Triathlete brain perhaps?

On lap 2, I figured the faster I went, the sooner it would be over, so I continued to push hard despite the fatigue. I was thoroughly enjoying it despite this though, a stunning day, sun was out, and the lake was beautiful. I did make sure I took moments between crazy heart beats to enjoy this.

Brain says: “You know as a coach you are doing the opposite to what advise you would give”

Me: “Yes, thanks brain, I know that, now piss off”.

I paddled into shore and got ready to get out of the boat and onto my MTB.

Brain says: “Um, your legs don’t want to work”

I was SO surprised at the shaky / wobby legs feeling from paddling!

   7kms of figuring out how to ‘drive’ the Kayak!

 

Out of transition (a bunch of bikes lying on the ground), and onto the course, I needed to follow the orange ribbons in the tree’s. I knew a 20km MTB was going to be tough, so there was no need to get lost and ride further.

2km in, Brain days: “Well, this course ain’t so bad. You totally got this. let’s have a gel”

1 min later – “oh shit – tree root !”

That was the last of any “non technical riding” – I did not know what to expect from the MTB course as I’ve been (proper) MTB’ing once in my life – (last year on mammoth mountain in California). I’ve ridden my MTB (an old piece of junk from cash converters) while coaching athletes during run sessions around the Tan but that would be the extent of my off-road experience. Again, I do not exaggerate!

Out of comfort zone – moment #5

 

                                                                           Ready to wreak havoc on the trails

 

In summary,  I battled and winged my way through the course. I dropped gels, ate gels mixed with dirt and had gels dripping down my cleavage. I swear the secret ingredient in Vfuel gels got me through this event! I didn’t look at my watch, mainly because I was too busy focusing on the course, but also because I did not want to know how very little distance I had likely covered. Then my Garmin’s auto lap feature alarm went off.

It was in that moment I could have cried! ONLY 10km!!!! What?!!?!

I was in for a long day. Nothing I could do out in the middle of nowhere, so I kept plugging away at a 180bpm. (see data file below).

                                                                          Data file from MTB leg #maxHR

 

Physically my legs and body felt fine, my wrists and hands were in a world of hurt though. Some MTB training might have come in handy here.

Feeling like a rookie was a strange but valuable experience. After 13 years in Triathlon and a long time adventurer, it’s rare to learn something new. I reflected on what a beginner Triathlete would feel like out on the road for the first time, worrying about how to change gears, take a drink, signal, understand road etiquette and more. So as a coach I think it was a great reminder to acknowledge how daunting these skills can be, despite feeling very simple and automatic to myself.

When I finally came out of the track and could see transition I was one happy lady. Time to run – whooooooooo.

Brain says: “Why are you excited to run? You don’t even know if you can run, you haven’t done enough training.. blah blah blah blah” (she went on and on about this point).

Me: Oh yea – thanks Brain, but your negativity is not wanted here.

Into transition I get some cheers – they were probably excited that I simply made it back!

I headed off on the run which was described as “friendly” in the briefing. hmmmmmmmm

I felt Ah-mazzzzzing!

Then I reminded myself of my number piece of advise to Triathletes: take the first 1-2km super easy, no matter how good you feel.

Brain says: “You’ve gone against your own advise all day, why start listening to wise advise now?”

With a lack of run training and fitness behind me I didn’t want to look at my watch, so I ran to feel.

The first km went by super fast.

Brain says: “you’re freakin super woman. I take it back. you totally got this”

Mid way between 1km and 2km I started to struggle and the 2nd km went on and on and on. I also really needed to pee. I figured on a  trail run I could just stop for a nature stop. But no, too many healthy people were out for a Sunday stroll. Damn you healthy people.

Brain says: “maybe we could try that pee in shorts thing that everyone does”

Me: Hmmmmm, nope.

Once that long 2km lap alert went off I was pleasantly surprised to see my pace was well above expected and was no slower than lap 1. It was all in my head. (of course!).

From 2-4.5km it was undulating and I was in struggle town. Vfuel came to my rescue. Although I had lost most of it to leakage down my top.

Out of comfort zone – moment #6.

Brain: “Some run fitness would be nice right about now, time to slow down”

Me: “Even when we are run fit – it hurts – so lets get moving!”

I focused on my breath.

Expanded my diaphragm.

Checked in on my cadence.

Relaxed my shoulders.

Stood tall.

Brain: “Maybe the course will be shortened? Maybe it will be completely flat from here on here…”

Me: Stop bargaining woman! Bargaining only has a place when your shopping, not racing.

I exited the trail onto the bridge that runs over the lake towards transition. I had about 1.5 km to go.

I lapped up the sunshine, (and flat track), kicked up the pace and ran for it.

Brain: “I’m 100% ready for this to be over”

Me: Okay, I agree with you this time. LETS DO THIS.

I finished with good form, a PAIN free run – which is happening more often than not these days, and a great accomplishment for me.

 

  Run Leg – how about them hills?!

 

I came in under the 3 hour mark, very elated, but equally stuffed.

My wrists were so sore I couldn’t press stop and reset on my Garmin!

I’ve always had the goal and drive to do adventure racing. But so many things have “stopped” me. Mostly brain barriers.

I’m so glad I finally took the plunge and got WAY out of my comfort zone.

#themfinishlinefeels

 

I come from a family of white water paddlers, and I grew up Sailing competitively. The mix of endurance and adventure really appeals to me. So you can guarantee i’ll be back.

My strength in Triathlon is my upper body strength and power, so I look forward to competing in events that have a swim and a paddle to put myself to the test.

Next up: MTB training and technique coaching!

 

Until next time I do something crazy,

Yours truly 

Coach Katee

 

What will YOU do this week to get out of your comfort zone?

We would love to hear about it when you do!

My next big event!

JOMO not FOMO – say what?!

I wrote the below article not long before I picked up the phone and called Coach Katee… I knew there had to be another way to triathlon training life, I was fatigued, bloat, periods were a mess and I had pretty much had it…. I had seen a few things about training around your lady cycle, gut health and natural nutrition. After doing some of my own research I came across Holistic Endurance. The signs and symptoms of adrenal fatigue and pure burn out mirrored what I was feeling… this was the starting point of my journey to holistic lifestyle…..

October 2014

This week has been by far the hardest of the year. Getting to that point of realisation where you NEED to rest a hammered body and …. mind. I have accomplished so much in the past year. From adventure racing to my first Half Ironman at Cairns 703, backed up again at Challenge Gold Coast and not mention the list of local club events. In this time I have also faired a marriage breakdown, changed jobs, left my house, done a bit of travel and started a business. Amongst all of this I haven’t given anything back to my body. I have asked a lot of this vessel that harbours my body and mind but what have I given back I haven’t let it rest. Sure I have nourished it with good food and exercise, but have I let it just be…given it time to relax, release the tension and recover?! Simple answer is no…

Would I flog a race horse to its limits and ask it to turn around and perform day after day; of course I wouldn’t, so why then am I doing this to my very own body. Why haven’t I taken the time to say thank you to my body for allowing me to compete in ventures that are my goals? When I ask myself this question I come to the realisation that I have not done this simply because of FOMO – Fear Of Missing Out.

Fear of missing out?! Missing out on what? Missing out on a training session with others? Fear that if I don’t say yes that someone will think less of me, fear that if I don’t do that session others will gain an advantage over me and be better than me? Ha… this is crazy… talk about competitive and obsessive, it’s like keeping up with the Jones triathlete style!

I think of myself as a smart person, I should know better! The thing is in my mind I can justify saying yes each and every time… ‘oh I will do it, but won’t go as hard’, ‘I will do it just this time, I will rest tomorrow instead’, yet that rest tomorrow never comes. Finally, I have identified this! I’ve had that light bulb moment and actually go real with myself!

So this week I have turned my FOMO into JOMO… Joy of Missing Out. Instead of focussing on the negatives of missing out, turn it around and put a positive spin on missing out.

So what has ‘missing out’ allowed me to do… sleep in, I have set my alarm to an hour later each day… in return I have slept more and woken up when my body feels ready, usually before my new alarm time. I have embraced that sense of freedom that comes when your body natural wakes up without the abrupt call of the alarm bellowing in my ear.

From here I have enjoyed stretching in my own time, not with a sense of rush or urgency to get the stretch done and out of the way. This slower paced has allowed me to really focus on the pains and niggles that my body presents. Allowed me to actually think about the areas of my body that are trying to tell me – hey I’m overworked. Having breakfast at home, wow, what a strange concept… taking time to think about each spoon full of food that I am giving my body, instead of guzzling it down in the car or at my desk at work. In doing so, would you believe I fill full and that food lasts longer? All because I have taken the time to connect to the sense of feeding my body, being present in this activity, thinking about the process that is occurring. It’s like my mind is being fed with each mouthful of food.

My sense of clarity is returning, because I have actively chosen not to schedule anything it, my mind is somewhat clearer as I am not thinking about the next 7 tasks I have to do… why, well because I don’t have these tasks, I have not planned anything, I have taken obsessive exercise away, I have not scheduled appointments…. What do I do with this time instead, particularly after work? Yesterday I washed the car… do you know how therapeutic washing the car can be… it’s a cleansing feeling.

What else has JOMO given me…. Time to just think, time to listen to my friends and family when I’m talking to them instead of just hearing the words they are saying. After all of this, I still have a mad urges to fill my day, have moments where I’m like, oh and I do this, and this…. I have struggled to avoid filling this voids I have created for myself. However as the days go on… its becoming easier, as I am ‘missing out’ on these activities, I slowly realise, it’s not so bad… life goes……. And JOMO is exactly that… a Joy…. Happiness that I now have the strength to say no.

So next time you’re in a FOMO moment try and see what missing out is actually giving back to you, see it’s positives and embrace it!

Post writing this, I knew I wanted to continue triathlon, a sport I enjoyed, but this time I wanted to do it in a way that didn’t leave me burnt out. That’s when my journey with Holistic Endurance and Coach Katee begun.

If the above rings true to you, why not check out www.holisticendurance.com.au and see what they have to offer in ways of Training and Wellness programs. Or if you want to pick up the phone click HERE to book in for a 15minute complimentary consultation.

Reminiscing before the Return!

In just over a week I will be making my return to Long Course Triathlon since having my first baby in September 2015. So before standing at the start line I thought I would take time to reflect on my last long course event at which time I was 12 weeks pregnant. I found out 6 weeks into my training block that I was pregnant and one of the first questions to my doctor was if I could still race.

I was fortunate enough to have a wonderful partner, doctor and coach (Katee) who were all on board with me continuing to train and race Lake Wanaka Half. Obviously my training had to be altered and proceed with caution, no overheating, low heart rate all the way, and most importantly – listen to my body. All of which I did and went on to cross the finish line. Read on to hear how my race day panned out… 

February 21st 2015

Pre- Race Plan
There was no pre-race game plan – just go out there do what I could, watch my heart rate and enjoy the scenery. I didn’t really have any pre-race nerves as I knew I could do it, it was just a matter of getting it done.

Swim Leg
Jumped in the water with a few minutes to warm up (the water was actually warmer than outside!) Wadded in the water, taking in the surroundings, the mountains, everyone else who was out there and just smiled, keen to get started.
The horn sounded and we were off, kept clear of any oncoming over arms or sidekicks – had to protect the Mexican bean! Got into a good rhythm earlier and controlled my breathing and then suddenly there were a pair of feet in front of me… interesting I thought… ok new game plan, try and stick with this feet if it was at my pace, and it was. Wow! This swim draft thing is awesome. From then on I basically stuck like glue to those feet the whole way. That was until the last buoy turn, the sun reflecting off the water prevented any possibility of seeing where I was supposed to be going and not to mention I lost my feet. Never mind – I knew it wasn’t that far to the end and I had had a good run until there – I was on my own now. Wahoooo, I can touch the bottom, duck dive, duck dive and yahooo we are done! Up and out of the water, peel off the top of my wet suit and make the long run to transition, collected my bike big and up over the walkway into the transition tent.

T1-
It took a while to get my wetsuit off.. quickly dried off and got my dry top on, arm warmers and then cruised to get my bike and was off again!

Bike Leg
Got on the bike… and took a deep breather, looked around at the supporters and smiled again – yehaa swim was done and I was on the bike, rolling rolling rolling. The first 50km was undulating hills, slow up hills, but fast down hills. Didn’t take much to get the HR up on the uphill but just backed off. Still managed to pass people and there were a lot of people of the course which caused a bit of congestion and a lot of drafting. Finally hit the ‘flatter’ part of the course, got into cruise mode and went. Felt great the whole ride – it went so quick. Soon enough I was on the downhill cruise back into transition, Got my feet out of the shoes – the fresh cold air on my feet felt refreshing. Jumped off the bike and shuffled into transition.

 


T2: Oh wow… ouch ouch ouch, wow, ouch, everything was a little sore. Racked my bike and heard my named called out, looked up and it was James! Yay! (This was our game plan, he would wait for me in transition after his bike so that we could run together). I went through to the change tent pulled on my shoes, got my hat and shuffled over to him. Quick loo break, grab some sunscreen and headed out to the run course.

Run Leg
Despite trying as hard as I could run to slowly past the supporters, I was more stiff and sore then I thought. So we walked a little and then loosened up and decided to get this done! Started a slow run, HR was looking good so we kept at the steady pace, utilising most aid stations – I felt like a bottomless pit. The run course was 75% trail and absolutely incredible scenery! So many people around, so much sideline cheering – including supporters with hoses spraying us down from their front fence.

 

 

Finally after what seemed like a very long slow run it came down to the last few hundreds meters. I couldn’t help but smile the whole way to the finish line, where James and I crossed the line with our little bump, together as a family. An unbelievable feeling of relief and satisfaction rushed over me. I had accomplishment more than I expected. I had done it, and done it before the time cut off (and faster than my first 70.3 after sustaining 3 flat tyres!). Having that medal placed around my neck was amazing!!! I can honestly say, no matter what, this has been the best race I’ve ever had done. It wasn’t the fastest but it was certainly the most scenic and rewarding.

 

 

I am super excited to get back out on course and have enjoyed working along side Coach Sarah for what has been a nice consistent lead up to Husky Long Course – bring on race day!  

Race Nutrition Planning – how to devise the right plan for you

Getting your race nutrition right is CRUCIAL to ensure you have a successful race day. Setting yourself a sound nutrition plan – that is adaptable to the conditions on the day, will help ensure you have a successful race day.

We are excited to announce that Steph Lowe from The Natural Nutritionist will be joining us on our LONG COURSE TRAINING CAMP March 17-19. Steph is well renowned in the sports and nutrition industries and has successfully worked with athletes of all levels in helping them develop individualised training and racing nutrition plans.

Steph will spend all weekend with our camp athletes and will hold two specific workshops including Nutrition for Training & Recovery and Race Nutrition Planning. These workshops will cover all areas of training and race nutrition including how to calculate your race nutrition plan to nail your race day.

The training weekend also covers everything from nutrition through to long course specific training sessions and coaching, Race Planning and preparation to execute your race plan, along with training recovery methods to maximise your performance gains.

So if you have a long course race coming up in APRIL, MAY, JUNE – this this is workshop and camp is specifically for you! Full camp details can be found here. 

 

 

 

We sat down for a chat with Steph to pick her brain and give you an idea of what to expect when talking about race nutrition, here is what she had to say…

 

What is your training and race nutrition philosophy? 

The overarching approach is Just Eat Real Food (JERF) with our unique lower carbohydrate higher fat (LCHF) to optimize performance, recovery, fat adaptation and athletic longevity.

 

How is your approach to sports nutrition different to others or what we have traditionally been taught?

The sports nutrition industry has unfortunately been brainwashed by big business and the carbohydrate industry. Here at TNN we focus on removing refined sugar and carbohydrates, and using natural fueling strategies to move away from the sugar-burning metabolism that the conventional approach creates.

 

What is the number 1 error you see athletes make with their race nutrition?

The over-consumption and reliance on carbohydrates, especially fructose. This can be extremely problematic from a digestive point of view, creating gastro-intestinal (GI) distress. Logistically it also creates many challenges for long course events, and unnecessary stress on race day. Longer term this is also extremely detrimental to long-term health as refined sugars are extremely inflammatory.

 

What information are you most looking forward to sharing with these athletes?

We are going to develop a full fueling strategy based around natural and homemade sports nutrition and I look forward to showing everyone how simple and stress free training and racing nutrition can be.

For more information, please visit www.thenaturalnutritionist.com.au

 

 

 

 

 

ONLY 5 PLACE REMAIN at our Long Course Training Camp. Click here for full camp details and to reserve your place. 

 

Keep it Together, You’re Almost There

I can guarantee 99% of us have been there, where is it you ask? You know those 3-4 weeks out from a race when the countdown really starts to begin and the pre-race jitters set in. Sometimes this is the period where people get a little ‘crazy’ and start to think they need to do more, or start to have doubts and meltdowns about the said race.

So as the year gears up, the weeks count down and you get closer to ‘that’ race ….. here are some timely tips to help you through this time…

Conserve your energy
Each and every training session requires energy, so why burn it all up worrying about race day. Race day at this time is essentially out of your control. Keep your mind focused on ticking off the next training session, the recovery, your nutrition, being prepared and organised – everything in your control. The rest will take care of itself.

Stick to the Plan
Avoid the urge to overtrain, get more hours in the bank or add extra k’s to each session. If you have a coach – listen to them , that’s what you invest in them for. It’s likely at this point that you have already invested a lot of time and money into this race, so you don’t want to be throwing it all out the window.

Have Confidence
Be confident in your ability and the gains in your training so far. Continue with that consistency over your final few weeks and you WILL cross that finish line.

Make it Count
I’m sure you’ve heard it before but here it is again – Don’t count the hours, make the hours count – we all have 24hrs in any one day – no one person has more or less – train to the hours you have available – don’t think about the hours you aren’t training. Ensure that you are putting in and getting the most out of each training session. Train with purpose and intent. Every session should have a purpose, if its to go hard – then go hard, but if it’s a recovery session, then easy does it!

Listen to your Body
If your feeling not quite right, recovery is taking longer or that fatigue just won’t shift, don’t ignore it and push on. Your body is trying to tell you something. Admitting you need extra recovery time between sessions or replacing a session with a mindful walk or some meditation doesn’t make you weak. It actually makes your stronger, not to mention smarter. Pushing your body to it’s limits when its already under stress is a sure fire way to end up with an injury or sickness.

Acknowledgement and Understanding
Acknowledge the feelings that you are experiencing. Don’t suppress them but DO try and understand them. What is it that makes feel this way? Is it the new distance, an unfamiliar course, pressure from yourself or others to complete in a set time? If you can identify the main reason, then you can accept it and move on. For example – I’ve never done this distance before? Well ok, no you haven’t, but there is always a first time, and this is why you have dedicated hours to training for the distance.

Embrace
Hinging off the back of acknowledgement and understanding is the opportunity to embrace the thoughts. Use them to re-motivate yourself, keep yourself accountable and on track. Those thoughts could even serve as a good kick in the pants if you slack off 😉 So harvest the negative thoughts and turn them into positive ones!

Forget the Comparisons
Comparison is also a waste of time; don’t compare yourself and your training to your mate, the guys in the tri club or even those people you secretly stalk on Strava! How can you compare your training and results to someone else… do they have the same life stressors as you, are their goals the same as yours, how about their recovery? The only person you can compare yourself to is …. yep – YOURSELF!

Take time out
Triathlon is something you do, not what defines you. Remember to enjoy the time that you aren’t training (ie Rest Days) – enjoy being around family and friends, going to the beach/movies etc. Don’t feel guilty or stressed because you feel as though you should be out training.

Revisit your Why
What is your Why? Why am I doing this? Who am I doing this for? Coming back to the very reason you are doing this is often grounding, resetting and refocusing.

So with all this in mind, take a moment, a deep breath and keep it together, your almost there…..

See you at the finish line!