man riding a bike

IGNORING THE VOICE IN MY HEAD SAYING – ‘I CAN’T’ – WITH ALEX KENT

Alex is an Ironman triathlete and nurse from Western Australia. She lived and breathed triathlon for several years whilst training and racing for Ironman. Her reason for racing was not to be the best in the field, but to conquer the demons in her head. Her thoughts told her she couldn’t on countless occasions, yet she told herself, she could. Alex then went on to finish two of the most gruelling Ironman races in Australia!

protein powders

How much protein do we need?

How much protein do we really need? As an athlete, it is vital that you ensure your protein intake is adequate and this particularly applies in the post training period. When exercising, the presence of adrenaline and absence of insulin results in muscle proteins breaking down to release amino acids. As muscle protein is breaking down, post-activity protein consumption is needed in order to repair muscle protein, increase muscle mass and form new enzymes. Here are 5 simple ways to ensure you optimise muscle repair and hit those protein targets…

people preparing to swim

Top Things to do in Busselton in Ironman Week

There is no doubt that Busselton in December is absolutely buzzing. The town is fills with Ironman athletes clad in compression gear… the foreshore bursts with marquees and red carpet… and the atmosphere is electric. Although this year may look a little different in Busselton, it is sure to be an exciting week. Here is a list of the ‘go-to’ places to visit in Busselton… so you can spend more time with a long black in hand and your feet up!

man wearing goggles and swimming cap

PLAN FOR THE WORST, EXPECT THE BEST: MANAGING RACE DAY EXPECTATIONS

Next up on the endurance race calendar is Ironman Western Australia. As you all probably know, Busselton is home to Bindi HQ and we can’t help it, we are totally in love with this beautiful part of WA. But as IMWA race day grows nearer and triathletes are making final adjustments to their race plans and nutrition, we thought we’d talk about the elephant in the room – or in this case – the sharks in the water.

woman riding a bicycle

Race day Nutrition Plan for Ironman

Racing an Ironman can be one of the most exhilarating and incredible experiences of your life.  It can also be a totally awful day and a lot of this comes down to your nutrition choices.  If you’ve watched or raced an Ironman you’ve seen it before; athletes blowing up on the bike, vomiting on the run, cramping, collapsing at the finish line and being carted off into the medical tent.  Ironman racing can get messy at best and dangerous at worst.  This can happen to a lesser degree in other sports, but Ironman is a day when you can’t hide from your nutritional decisions.    

swimmimg race

Fluids versus solids for race day fuelling strategies

During a long endurance event such as an Ironman race there is no question that you will need to fuel yourself well throughout the day.  You body has limited stores of energy, and we know that consuming carbohydrates during exercise can improve your performance.  We also know that not all carbs are created equal, and so when planning a race day strategy you may use a combination of drinks, gels, and solid food to get the nutrition you need. No one wants to run out of energy or have gut discomfort, so here are some solutions to keep these problems from affecting you on race day.

vitamins tablet on the wood spoon

Should I use supplements in training?

Every day there seems to be a new product on the market, many with incredible claims that are big on marketing and fresh appeal of new promises.  It can be hard to know if they work, or for you to even find the time and resources to research their amazing product claims.

man riding bike

5 Tips for long ride nutrition

As training for any endurance event including cycling ramps up, your time on the bike will increase.  The intensity and duration of your sessions will increase, and so will your body’s carbohydrate demand.  Fuel your body well both before, during and after training, and the performance results will start to show.  Here are five handy tips for fuelling your longer rides for your peak performance.

man making recovery meal

What to eat after training?

The moment your training or workout finishes you enter the ‘recovery window’. The focus is to make the most of the training you’ve done, and then recover well so you can prepare for the next session.  The recovery window is all about replenishing glycogen stores, rebuilding muscle protein, supporting your immune system and replenishing fluids and electrolytes.  Let’s have a look at what to eat after training to maximise your recovery.

What should I eat before training?

It is a common question, what should I eat before training? Or should I have anything at all? Am I better starting training fasted or fuelled?  While some people swear by early morning fasted workouts for their fat burning benefits, others will perform better in intense or longer training sessions after fuelling up first. So,…

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