Happy Saturday Reader

Not really sure how helpful this will be.

I recently completed the Winter Challenge, a multisport event featuring paddling, road riding, mountain biking, and trail running. I competed in a team—Andrew handled the paddling, and I did the rest.

Six weeks later was the Freycinet Challenge, which has the same disciplines each day for two days, I felt motivated to tackle it solo. But could I learn to paddle in time? I don't own a boat and never paddled.

Sheepishly, I reached out to the experts at Next Level Kayaking. I know how it feels when athletes come to me five weeks out from their big event, so I could relate! I asked them straight up: What do I need to do?

The answer: paddle three times a week, book some 1:1 sessions, and throw in a practice race for good measure. We made a plan, and I executed it.

Now, I'm setting my sights on a bigger, scarier goal (more on that in The Nourished Life. Vol 4). But, the process remains the same—find the people who know how to get me to where I want to go and trust the process.

After 12+ years of training in endurance sports, I often think, I should be able to write my own training programs by now. I know what to do, but honestly? My time and energy are priceless. Getting help is worth every bit of it.

This got me thinking about a comment from an athlete I worked with:

"I think the turning point for me was setting a focused goal and realising how crucial nutrition is to performance. That’s when I shifted from simply doing my best with the information I had to seeking expert guidance—much like the decision to work with a coach for training."

I realised alot of my athletes are like me. Or, I am like them? - we seek the expert and cut out the bullsh*t noise in between.

If you are struggling with motivation, accountability, setting a plan or knowing where to start to unlock the power of food. Here are four things to focus on:

1. Eat carbohydrates before each training session (banana, juice, rice, toast).
2. Eat during your training sessions - Carbohydrates during riding​
3. Are you eating three balanced meals and snacks (protein, carbohydrate, fruit/veg)? Eating every 3-4 hours.
4. Hydrate

Choose one of the above and get really consistent. Then choose the next and the next.

​One last resource - carbs, carbs, carbs

That's all for now.

Karen Hill Performance Nutritionist, PhD ​Apply for 1:1 coaching​ ​​

​