Blog

The Big Fat Chat – Part 1

Fat has been blamed for a variety of health issues over the years and unfortunately the low-fat myth still persists. This is a misguided and outdated view, mostly based on the fact that fat is more calorie dense and easily eaten to excess. However, if you want to optimise your health and performance it’s essential … Continue reading The Big Fat Chat – Part 1

Lengthen Your Stroke With This Stretch

There are four phases to the freestyle swim stroke: the catch, the pull, the exit and the recovery. If you do a web search how to improve your swim stroke, you’ll find oodles of technical advice and plenty of conflict. Which isn’t really very helpful when you want to learn how to go faster in … Continue reading Lengthen Your Stroke With This Stretch

Avoid Hip Pain and Strain With These Simple Stretches

While having good core strength through your hips and pelvis is essential for alignment, power and efficiency, overly tight hips and glutes can contribute to mechanical problems such as lower back and sacroiliac discomfort, sciatica, hamstring strains and knee pain. In swimming the glutes and hip flexors generate force through legs for your kick. In … Continue reading Avoid Hip Pain and Strain With These Simple Stretches

Larissa’s Get-Up-And-Go Granola

I never had an appetite for breakfast until I started training for Ironman and found myself ravenous after grunty 3000m early morning swim squad sessions. When you’re training twice a day your breakfast often doubles as a recovery meal, so it’s really important to make sure it has a good balance of carbohydrates, fats and … Continue reading Larissa’s Get-Up-And-Go Granola

Protein and Peak Performance – Part 2

In Part 1 I established that there’s a benefit in eating more protein than the recommended daily allowance of 0.8 – 0.9 gram per day for general health maintenance. An athlete in regular endurance training should aim for a daily intake of between 1.2 grams and 1.8 grams daily – less when training volume and … Continue reading Protein and Peak Performance – Part 2

Protein and Peak Performance– Part 1

A lot is known about protein needs for strength and power athletes such as swimmers, gymnasts, track athletes and wrestlers. Lean muscle gain is a well-researched topic. There is less certainty about the amount of protein that will optimise training and performance for endurance athletes. This is because the primary emphasis for stamina-based sports is … Continue reading Protein and Peak Performance– Part 1

What You Need to Know About Antioxidants and Exercise – it might surprise you

When you exercise, your active muscles and organs produce molecules – one group of these are free radicals and reactive oxygen species. They have the potential to damage your cells, and they’re called pro-oxidants, or oxidants for short. In a healthy person, the body has its own supply of antioxidants that it uses to disarm … Continue reading What You Need to Know About Antioxidants and Exercise – it might surprise you

Power your Performance with Plants

I’m really excited to see that exercise nutrition is finally moving away from just talking about carbohydrates, protein and fats, and is now beginning to investigate the effect of overall eating habits on sport performance. Why does this matter? Because the daily food choices you make have a significant effect on your overall health. Being … Continue reading Power your Performance with Plants

Do these 6 exercises to strengthen your swim-bike-run core

Whether you swim, bike, run or do all three, having a strong and stable core is essential. This requires more than doing sit ups and having a six pack. When you swim your core extends from your hips to your upper back, giving you the stability and alignment for good rotation and a long powerful … Continue reading Do these 6 exercises to strengthen your swim-bike-run core

Do these 2 Poses to Boost Your Recovery

What do you do after a hard training session or race to rest your body? Lie on the couch? Sit in an icy cold bath? Pull on your compression socks and head out to the nearest café for a feed? Yoga is wonderful toolbox for an athlete because you can always find a pose that … Continue reading Do these 2 Poses to Boost Your Recovery