Triathlon

How do you stay motivated in the face of competitors who use PEDs in your sport?

Unphased by Doping: Athlete Stays Motivated to Be the Best

For me, there's nothing I can do, unfortunately, about other people if they want to take drugs, so be it to them. I think that shows, yeah, they're just that's her personality, their characters and foot sheets. Not who I am. And all I can do, is continue to train and work hard be the best athlete I can be. You know, the reason I started this sport was to see how good I could be. And so, that's what I'm still driving to do. I'm still motivated that I am improving. I'm getting better. Knowing That I'm doing it, purely On My Own, by my own means and not reliant on any form of drug to get there, listening back to few. I like I like em has Emma's reasoning. It shows their week shows, they don't believe they are strong enough to get there on their own and have to have to resort to using PA p.m. performance-enhancing drugs. I also hope though that the way anti-doping is going that we will catch those people and they'll become less and less. But for me, It's just motivation for myself, to be better to be a better athlete to keep improving, and to put the best performances I can out on the day.

I cannot do anything about other people taking drugs, so I focus on improving my own performance without any performance-enhancing drugs. I hope that anti-doping efforts will catch those people and reduce their numbers, but in the meantime I am motivated to be a better athlete and put out my best performances on the day.

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When faced with competitors who use performance-enhancing drugs (PEDs) in my sport, I stay motivated by focusing on myself and my own journey. I cannot control what others choose to do, so I accept that it is their decision. It reflects their character, not mine.

My motivation comes from the desire to see how good I can be in this sport. I continue to train hard and strive to be the best athlete I can be. The fact that I am improving and getting better on my own, without relying on any form of drugs, gives me a sense of pride and satisfaction.

I agree with Emma's reasoning that using PEDs shows a weakness and a lack of belief in one's own abilities. I also have hope that the anti-doping efforts will continue to improve, leading to fewer individuals resorting to PEDs.

Ultimately, my motivation comes from within. I strive to be a better athlete, constantly improving and delivering my best performances on the day.

What does a typical day of nutrition look like?

Fueling for Performance: A Day in the Life of an Athlete's Nutrition

Hey Adriana, thanks for your question, typical day of nutrition. Well, firstly morning coffee, kind of varies. I don't have a typical day as such. It depends what my sessions. Training sessions are for the day. Sometimes I start with a pretty easy run and so I might do like a fasted run and not eat anything. Before I do, do do the session, but then I'll come back and have a pretty good breakfast afterwards. Either use like overnight oats with yogurt milk. Can fruit and that's the thing or toast, and the toast. Actually, this last week. I've been doing a lot of like, boiled Poached, Eggs, poached, eggs toast, and avocado. And so, yeah, it really depends around the fueling I need for. For the sessions in the day. I typically still tend to eat a larger meal in the evening. That's not necessarily best. I think for athletes or for training. I think you should probably spread your food out more regularly through the day. So that's just kind of how I was brought up and takes a while to change. So I do tend to probably eat a large meal in the evening. But yeah, just throughout the day try and have food that's going to fuel my training and help with recovery. So I hope that helps.

It depends on my training sessions for the day. Sometimes I do a fasted run, but typically I have overnight oats, toast with poached eggs and avocado for breakfast and a large meal in the evening. I try to spread my food out more regularly throughout the day to help with fueling my training and recovery.

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A typical day of nutrition for me varies depending on my training sessions for the day. In the morning, it can vary depending on whether I have an easy run or a more intense session. Sometimes I start with a fasted run and don't eat anything before the session. Afterward, I'll have a good breakfast, which could be overnight oats with yogurt, milk, and fruit, or toast with boiled or poached eggs and avocado.

I tend to eat a larger meal in the evening, although I know it's not necessarily the best approach for athletes or training. Ideally, it's better to spread out food intake more evenly throughout the day. However, old habits die hard, and it takes time to make changes. Throughout the day, I try to have food that will fuel my training and aid in recovery.

Please note that this is just my personal approach, and individual nutritional needs may vary.

Do you take a full rest day every week? Is it okay to do a swim only day instead of a rest day?

Finding the Right Balance: Swim Days as Rest Days?

Hi, Mandy, what a great question. I don't take a full rest day every week. No, but I do my days do vary, and they do fluctuate. So, Mondays, tend to be easier days, and it's kind of, I guess you'd call it active recovery. So as you've said, is it okay to do a swim only day instead of a rest day. I would say yes. Completely other things. You can do is just like an easy spin on the bike, something like that. Just flushing the legs. So, you know, like 60 90 It smacks of thing or if you might have a gravel bike or a mountain bike, you know, that's a good way. I often do that on my recovery days just to take out the power and the pressure of forcing power may be on the road or if you're on the the TT bike by being on the gravel and having some having some fun. That way, I would say that. I mean, I do I do have complete rest days every now. And again again, I sort of Leave it to my coach but with discussions. With her and to see, she can see how my trainings going. And yeah, every now and again, we'll have a complete day off but it's not it's not a regular weekly thing. And the other thing I would say though is it it probably is a little bit different from professionals to amateurs, you know, as professionals. We are doing this all the time and we are our bodies are trained to do it and we're getting other rest elements during the day or it should be. I'm pretty bad at that butt. On the whole. So another body is have over the years and years. We've sort of built up that resilience to handle, that workload to know how to recover to be able to bounce back for those next sessions. And I would say, with amateurs. Sometimes it is a good idea. I know I do coach a few amateurs. Some of them like a full day off others. We make do like on a two-week rotation and then I'll give them a day off at the weekend or something and it's like, definitely going to have this family. Time. Because I think with amateurs who are balancing, it with a, with a job with family, with all these other stressors, that those those, there's a physiological stress has on you as well. It's so it's not just a training that's tiring out, its is the other life stresses. So I think you have to be really careful that perhaps it is a day off. You need as a you know in in the week or as you said I think doing like a super easy recovery swim or something like that. Where also the Is it? Because the flip side of that is, we're used to training. So it's really, it's really hard to feel like having a day off and you think you lose all your Fitness and stuff like that. You don't, you have to have that. That rest to then go back stronger, you know think of it like an interval interval training you you run hard, and then you take that rest and you run hard again, you know, that's if you expand that over longer, that's a little bit like your training and then you rest days or you're harder intensity and easier intensity, so, And I'm going a little round in circles. I don't take a full rest day every week. My training varies though. So Monday's, Friday's tend to be a little bit easier, or maybe a Thursday and then bigger days Tuesday, Wednesday, and that weekend every few weeks or every now, again, I do have a full day off. Also depends on if I'm traveling and stuff like that. But yeah, I think it is. Okay, to do a swim day, easy swim. Just moving the body, not real effort or anything like that. And I think too hard instead of a rest day. But I do think also that am need to just be very wary of the other additional stresses in their life. And that sometimes that full rest day actually is very been beneficial for them mind and body. So yeah. Anyway, I hope that helps.

No, I don't take a full rest day every week, but my days do vary and fluctuate. It is okay to do a swim only day instead of a rest day, as it can be a good way to flush the legs and reduce pressure from more intense workouts. For amateurs, sometimes it is a good idea to have a full day off to help with other life stressors, but you still need rest days in order to go back stronger.

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I don't take a full rest day every week, but my training days do vary and fluctuate. On Mondays, I usually have easier days, which can be considered active recovery. So, it is absolutely okay to have a swim-only day instead of a rest day. Another option is to do an easy spin on the bike or enjoy a ride on a gravel or mountain bike to take off the pressure of intense training.

While I do have complete rest days occasionally, it's not a regular weekly occurrence. As a professional athlete, our bodies are trained to handle the workload and recover efficiently. However, for amateurs who have other life stressors like work and family, it may be a good idea to have a full day off or incorporate rest days into their training schedule. Balancing training with other responsibilities can be physically and mentally taxing, so it's important to listen to your body and give it the rest it needs.

Rest days are crucial for recovery and allow you to come back stronger. Just like interval training, where you push hard and then rest before pushing hard again, incorporating rest days or easier intensity days into your training helps improve performance. It's normal to feel hesitant about taking a day off and worrying about losing fitness, but rest is essential for progress.

In summary, while I don't take a full rest day every week, I vary my training intensity throughout the week. A swim-only day or an easy swim can be a suitable alternative to a rest day. However, amateurs should be mindful of their additional life stresses and consider incorporating full rest days when needed for both physical and mental well-being.

How does indoor training compare to outside training (i.e treadmill vs. road, zwift vs road)? What advice would you give if the majority of your training hours are spent indoors?

Indoor vs. Outdoor Training: Maximizing Efficiency & Skills

Hey Eduardo, yeah, indoor training versus outdoor training. Well, obviously, it depends a little bit on your circumstances because if through where you live or time commitment, you have to spend a lot of time indoors and that's can be a really efficient and effective way to train the differences. I would say, so on the bike, I think the benefits of indoor training, you can really focus in on a specific interval session. And because you don't get the distractions of having stops that lights, there's Coasting down the hill, so you can really practice technique when you're riding inside. So, practice your tip, your pedaling technique full connection on the pedal. If you have a time trial bike, you can practice really being in an aerodynamic position holding that tuck on the Aero bars. And I always recommend to my coach. So this me put a mirror in front of your bike and I resisted it for a long time because I had images of those people in the gym that Flex in front of the mirror and I was like, that's not me at all. But actually it's really beneficial for checking that. Position and and also just like our Unis. Are you peddling in using line is everything just working? Well from a technique position. I think what you have to be careful with with doing too much, indoor riding is that you don't get the feel for the bike on the road. You don't get the skills of cornering and that breaking of how to change gears properly of just an awareness that there is other stuff going on. I think you have to be careful, ons with or on an indoor bike as well. As I said. Really good for practicing that technique and getting your head down into the air into that position. If you're on your error bars, but you can't look down, which is very easy to do and just because you don't look where you're going on the indoor bike and that's why that mirror is beneficial. So you need to still be looking forward as if you're out on the road and spotting things on the road so that you can react. So I think there are great benefits from riding indoor and particularly. Like I said, if there's if it's whether that were and where you live, makes it difficult to ride outside or dangerous, Or just traffic or you're in a city and all just time with family and kids, but I think you have to and you can be beneficial from all that skills, working and working on those skills. And those sets, you know, you can really control that power. But you have to be really careful that you are very aware that it doesn't replace riding on the road and it's very different to have. Those skills are actually bike, handling on a road in a race with other people around, you with potholes with cornering with Ray. And that sort of stuff and on the treadmill again, you can see this is mine. I don't have a mirror in front of mine just because I don't physically have room here and but again, it's a great idea. If you have a treadmill to put a mirror in front of it, and you can really look at and technique and your posture when you're running and what are your legs in line of you got anything and work on that element again? Treadmill can be good. It's a little bit bouncier. It's a A bit more forgiving rather than if you're just pounding pounding pounding on the asphalt or on the concrete. I'm really lucky here where I lived have like a compact gravel Trail track. So I do a lot of money by running there, which I feel really helps my legs. But I think if you can mix it up, if not, yeah, you've just it's good for that mental mental game as well. Just doing a long run on a treadmill and staring at the wall in front of you. And you see I've got some some AIDS and stuff which were from a real race last year. So yeah. Hope that hope that helps.

Indoor and outdoor training both have their benefits, but it largely depends on your circumstances. Indoor training is great for focusing on specific interval sessions, practicing technique, and working on posture. Outdoor training is beneficial for developing bike handling skills and reacting to the environment. It's also important to mix up your workouts with different types of terrain.

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Indoor training versus outdoor training, it really depends on your circumstances and time commitments. If you have to spend a lot of time indoors, it can be an efficient and effective way to train.

For cycling, indoor training allows you to focus on specific interval sessions and practice technique without distractions like traffic lights or coasting down hills. You can work on pedaling technique, maintaining an aerodynamic position on a time trial bike, and even use a mirror to check your form. However, be cautious about relying solely on indoor riding as it lacks the feel and skills of riding on the road, such as cornering, gear changes, and overall bike handling.

When it comes to running on a treadmill, it can be beneficial for focusing on technique and posture. The treadmill provides a slightly more forgiving surface compared to pounding on asphalt or concrete. However, mixing up your training by running outdoors can help improve leg strength and provide a mental boost.

In both cases, it's important to be aware that indoor training doesn't fully replace the experience of training outdoors. Skills like bike handling, road awareness, and adapting to different terrains are best developed through outdoor training. So, if possible, try to incorporate a mix of indoor and outdoor training to reap the benefits of both.

The perfect pre-race breakfast for a full-distance triathlon

Hey. So for a full distance-- iron distance triathlon, I will normally have-- for breakfast, I'll have some coffee, I'll have perhaps a bagel or some white bread rolls with butter, jam, and peanut butter, maybe a banana as well, and some protein. So maybe a hard boiled egg. So that tends to be my pre-race breakfast.

For a full iron distance triathlon, I usually have coffee, bagel/white bread rolls with butter, jam, and peanut butter, a banana, and some protein (like a hard boiled egg) for breakfast.

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Before a race, my go-to pre-race breakfast for a full distance triathlon typically consists of coffee, a bagel or white bread rolls with butter, jam, and peanut butter. I may also include a banana and some protein, such as a hard-boiled egg. This combination provides me with the necessary fuel to kickstart my race day.

Chocoholic Confessions: No Portion Control and Unhealthy Habits Galore!

Hey, Eduardo. Heck, where do I start on this unhealthy habits? Chocoholic loves my chocolates. I mean, I don't know, these are super unhealthy because I kind of think everything in moderation is, okay. But I'm no good at like having one bar of chocolate or, you know, one square and then putting it back in the fridge or the cupboard. Once the bars open, I'll go through the whole lot and that doesn't matter whether it's like a short, a small, 30 grand bar, or a massive 200 gram bar. Only the old lady all in one go. So I guess my yeah, my unhealthy habit. Maybe from that is like, no portion control kind of no self-control if there's a bag of crisps or something, or like a bowl of, you know, olives or something like that. I just want to eat the whole lot. I can't like have one or two, but yeah, chocolate on. That is is unhealthy habit, but, yeah, I love my coffee. I don't think I didn't huge amounts. Contrary to popular belief. At the moment, I'm bad habits. When I'm out training of like having to stop for a Red Bull or something like that. Pretty early as well in the morning, which I don't think is too good. So that adds to the caffeine I have no willpower in terms of alcohol or wine. So at time. So if I've got friends or I go out for friends, I can't say I'll have the water or I'll have the non-alcoholic beer. Again, I'm now sending like an alcoholic. Not necessarily other. This is just all my faults. It's like a Action and healthy habit. I don't get enough sleep, that's for sure. I should be much better at that or I should work on that as an athlete. Yeah. Other and healthy habits dwell far too much on the negative and self-doubt and like confidence gosh, yes, we can go on. But yeah, let's let's stick to the food and the chocolate but the lack of portion control probably.

My unhealthy habits include having no portion control when it comes to eating snacks, drinking Red Bull (or other caffeinated drinks) too early in the morning, and having no willpower when it comes to alcohol. I also don't get enough sleep.

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My most unhealthy habit? Well, where do I begin? I have a weakness for chocolate. I struggle with portion control when it comes to indulging in chocolates. Once I open a bar, whether it's a small 30g one or a massive 200g one, I tend to devour the whole thing in one go. It's a lack of self-control, really. The same goes for other snacks like crisps or bowls of olives. I find it difficult to have just a few; I want to eat the whole lot.

Another unhealthy habit is relying on Red Bull or other energy drinks during training sessions. I tend to reach for them early in the morning, which I know isn't the best choice.

When it comes to alcohol, I struggle with willpower. If I'm out with friends, I find it hard to opt for water or non-alcoholic beverages. It's not that I have a dependency issue; it's simply a lack of self-restraint.

Sleep is another area where I fall short. As an athlete, I should prioritize getting enough rest, but I often neglect it.

Lastly, I have a tendency to dwell on the negative, doubt myself, and lack confidence. It's something I need to work on.

So, there you have it. My most unhealthy habits revolve around food, particularly chocolate, and a lack of portion control.

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Laura Siddall is a British four time Ironman Champion, including winning Ironman Australia for three consecutive years (2017, 2018, 2019), Ironman New Zealand (2018), and she’s also the ETU European Long Distance Champion (2018). Laura has a degree in Mechanical Engineering graduating with First Class Honours from her University. She also spent a Gap Year as a Second Lieutenant in the British Army. While working for Shell after college, Laura moved to Australia in 2007 for a two year assignment where she discovered her love of Triathlon. She went pro in 2014. She now splits her time between New Zealand and Spain while also traveling around the world for races.