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Sodium loss testing and intensity

By | Nutrition, Run, Triathlon | No Comments

Recently I did some analysis on an athlete’s sodium loss and cramping issue reminding me of an issue I had a couple of years back.

I had a sodium test done out of interest, even though I did not have a cramping issue. The recommendation suggested I take significantly more sodium than the norm due to my high sodium loss. I implemented this in my next race experienced severe cramping. In review we established my sodium intake was too high slowing my water absorption and causing bloating.

The issue was that the sodium test report did not show a relationship between exercise intensity and loss rate. My test was done at threshold pace, however my race was a 70.3 performed at close to aerobic intensity (Zone 2). Read More

Training intensity distribution for IRONMAN and Marathons

By | Endurance, Run, Triathlon | No Comments

As an endurance coach one of my key messages is to slow down training to speed up on race day. Many don’t appreciate just how much aerobic volume is needed and emulate elite training pace rather than elite training heart rate.

Many athletes who join my program are surprised how slow I ask them to train for much of their training hours. The reason is that without a critical volume of aerobic training your heart rate over pace will not have enough head room to sustain race pace effort for the duration of a race. Read More

When to go with your gut, or your head?

By | Health, Triathlon | No Comments

As a coach I frequently suggest people get out of their head, go with their gut and execute. I say this as we often overthink things, make things complicated when they really aren’t. There are times, however, that we do need to acknowledge which to rely on in certain scenarios. This applies to all aspects of life, as athletes, in the work place and in life in general. Read More

Being overweight is not the problem…

By | Health, Nutrition | No Comments

Yes, that’s right! Being overweight is not the problem, it is a symptom.

Common belief is that being overweight is the problem and using energy in / energy out by reducing calories and increasing exercise will solve the problem and improve your health. This is not a sustainable solution and is likely to lead to lower vitality more health issues and later weight gain.

Being overweight is a visible symptom and is therefore associated as the cause of poor health and many ailments like type 2 diabetes and auto-immune diseases are often encountered without being overweight, especially those who are very active. Read More

Periodised Carbohydrates

By | Health, Nutrition, Triathlon | No Comments

Here is the thing, the body prioritises carbohydrates ahead of fat for fuel. Although we always burn a combination of carbs, fat and protein, if carbs are in abundance, our system will consume these first. If we constantly consume carbs at a level we never deplete we will store excessive carbs, fats and proteins in the diet as fat, simple. Periodised Carbohydrates is the key. Read More

Snacks and Desserts

By | Health, Nutrition, Triathlon | No Comments

With a good balanced diet, which includes a healthy ratio on real food nutrients, snacks become unnecessary at satiety will keep you going for 4 to 5 hours. That’s fat adaption working for you!

If you really need a snack you can find some healthy options at The Natural Nutrionist Snacks.

Desserts should be treated an occasional treat. They are for celebrations and parties. You don’t need to abstain, just don’t make them a habit! Abstain too long and you will surely binge!

There a few healthy treats courtesy of The Natural Nutrionist Treats.

Real Food Nutrition

By | Health, Nutrition, Triathlon | No Comments


There is a lot of controversy out there regarding healthy eating. A lot of emotion and heated debate. My view is the we underestimate the body’s ability to adapt to what the feed it. In my opinion real food nutrition plans of Paleo, Primal, LCHF, Plant Based and the many others are all valid with three non-negotiable rules; Read More