Challenge Tri Camp
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Nicolas Weng Kan
Nicolas Weng Kan
2019-08-06T19:38:43+0000
I was initiated to triathlon by Nick and his team. I will never forget that experience. Without them I don’t think I would have achieved my first Half Ironman race. 7 years later I am still at it so they must be doing something rightread more
Jose Candido Affonseca Netto
Jose Candido Affonseca Netto
2019-07-23T19:07:35+0000
I’ve been there twice and will definitely join again. Nice people, great place, amazing food and beautiful and safe routes. Everything we need for an active holiday. Truly recommend!read more
Kevin McCloskey
Kevin McCloskey
2019-07-16T07:09:01+0000
Very good weeks training. Great support & coaching with feedback. Hotel very good offering all the facilities req with a 25m pool + beach & sea just across the road. We have made great friends through Challenge Tri & will be back for more.read more
Julie Dell
Julie Dell
2019-07-02T14:47:33+0000
I was pretty apprehensive about my first camp in 2018, particularly as I was recovering from injury and couldn't swim! But everyone was really welcoming, friendly, inclusive and encouraging - coaches and athletes alike. Loved every minute of it, went back in 2019, fully intending to return again in 2020.read more
Heather Phillips
Heather Phillips
2019-06-30T09:58:55+0000
Really enjoyed my first camp. Great atmosphere and friendly group. Coaching was first class and catered for all abilities. The sunshine was a bonus 😀read more
Sharon Black
Sharon Black
2019-03-17T08:29:33+0000
Having ‘dabbled’ in sprint Triathlons for the last 3 years, with the support of my Tri club coaches and friends, I decided to enter the Cotswold 113. Attending this Challenge Tri Camp was part of my plan to see how far I could actually push myself. I have to say that it has been invaluable in my development both psychologically and physiologically. The coaches were really supportive throughout the week and they helped me to make some very important changes to my technique; I found the swim analysis particularly helpful and informative. I overcame feelings of significant fatigue to train hard again day after day and I now feel more confident in my ability to succeed. I definitely recommend this camp and this company. Thank you Team Challenge Tri Camp, I do hope I will do you proud in my 2019 race season.read more
Victoria Marshall
Victoria Marshall
2019-03-16T11:28:34+0000
This was my first training camp and I had the most amazing time! The coaches really adapted to the different abilities
Carol Mathews
Carol Mathews
2019-03-01T16:57:08+0000
Well organised, friendly and supportive, caters for all abilities.
Lulu Ritchie
Lulu Ritchie
2019-02-24T21:32:26+0000
My top reasons why i’ll be returning to a TriCamp 1. I was encouraged to physically and mentally push myself 10x harder than I would training alone 2. The hotel is absolutely PERFECT for sport lovers with its private equipped bike garage, 25m saline pool and free laundry 3. The coaches train elite athletes so I really felt the depth of their expertise. Plus their advice was tailored to each individual- nothing felt cookie-cutter 4. That endless buffet.....dreamy! 5. Each training session is imaginative, fun, challenging and you get to really drink-in Mallorca 6. If you rent a bike it’s hanging serviced and ready in the garage- the key is waiting at reception 7. There’s rollers in the gym, icebaths and saunas in the spa and ice for injuries 8. The people- 14 strangers to 14 friends in a week Thank you Brent, Helen, Mark and Bernat- you really gave 100%read more
Vito PeTo
Vito PeTo
2019-02-24T20:00:45+0000
I had an amazing week with challenge Tri Camp in Mallorca. I have improved myself a lot in cycling. Coaches were always next to us, they are all very nice and they never leave you behind:-) . We trained the 3 sports: swimming (even with recorded video to correct the technic) , with wetsuit in the pool and in open water. Cycling in different routes (hills, time trial,...), running techniques (stairs, trail,...), core lessons... , a very completed triathlon week adapt to all levels. The coaches are wonderful!! Thanks to Mark, Bernat, Brent and Helen for your advices and professionalism !! All the triathletes were also great, we spent a very good time all together and I Look forward to seeing you soon in challenge tri camp!!take care, Best regards, Victoriaread more
Jessica Phillips
Jessica Phillips
2019-02-23T16:25:51+0000
A great tri camp for people of all abilities. Brent thank you for your great organisation, Helen thank you for your kind patience and Mark thank you for your constant encouragement!read more
Angela Dolan
Angela Dolan
2019-02-23T10:38:53+0000
The first triathlon camp I’ve been on it totally exceeded my expectations. The coaches were all amazing & the atmosphere in the group was welcoming & friendly. Can’t fault it at all spot on ❤️ looking forward to going back next year 🎉💪read more
Gemma Royles
Gemma Royles
2019-01-27T20:47:28+0000
Fantastic day at Tri Camp Coaching Clinic today . Reminds me why I love these guys so much. Very knowledgeable in all areas, brilliant feedback and always FUN! Thanks guys can’t wait to see you In Mallorca soon 😎😎😎read more
David Dutton
David Dutton
2019-01-26T17:51:33+0000
A fantastic fun day made even better by awesome coaches. I learned a huge amount. Thank you so very much. I WILL be back 👍read more
Guy Orridge
Guy Orridge
2018-12-25T11:58:54+0000
Great experience, wonderful patient coaches and nice to met some new people over in Mallorca. The training was adapted to each individual and I certainly got a lot out of my week with Tri Camp. Would not hesitate to recommend The team.read more
Hamilton Huxham
Hamilton Huxham
2018-12-20T11:28:05+0000
The great thing about Challenge Tri Camp is the people that run it!! So not only do you get to do all the things you love ie swim, bike, run and eat cake in my case but you get treated like one of the family. Furthermore the facilities are top notch and the location is perfect for all your triathlon needs.read more
Jay Rocky
Jay Rocky
2018-12-01T11:33:06+0000
Great crew of coaches, great and diverse athlete groups, great sports hotel with great buffet (incl. vegan options ;) ) on paradise island Mallorca. The perfect mix for fantastic and fun training camps - I have been on 3 so far and will continue to do so.read more
Nicola Heaton
Nicola Heaton
2018-11-24T21:03:53+0000
I have been on three camps now and have had coaching from Nick. I was apprehensive about my first camp as I was unsure of whether I would be good enough but I need not have worried as all abilities are catered for. The coaching and feedback are brilliant and I have got so much faster from taking it all on board! Facilities, hotel and food are all great and I have spent a week with a lovely bunch of like minded people each time. I'm already booked on for 2019 and am looking forward to it!read more
Jo Acha
Jo Acha
2018-11-24T16:32:10+0000
We have just booked Challenge Tri Camp for the third year running. What was a birthday treat has now become a kickstart to our triathlon season. So what is making us come back year on year, well when you love to swim, bike, run you get to do that every day! Making friends with other crazy people who like to do the same! Challenge Tri Camp caters for all levels of abilities from complete novices to age groupers. The coaching team are friendly and approachable. They have a wealth of triathlon knowledge and there is always something new to learn. The hotel, location and facilities are great. It’s amazing how fast a week can fly by, you come home absolutely shattered but motivated for the season ahead.read more
Natasha Marianna McLaren
Natasha Marianna McLaren
2018-11-23T19:57:46+0000
Great experience, wonderful coaches, chance to meet lots of new training buddies and got to do what I love best swim bike run all day everyday. loads of fun, thanks Challenge Tri would most definitely recommendread more
Karen Murphy
Karen Murphy
2018-11-23T07:27:02+0000
Challenge Tri camp was my first experience of a triathlon training camp and I can honestly say I couldn’t have had a better experience. The coaches are professional welcoming and really take the time to get to know your needs and plan accordingly. I enjoyed my first week so much I booked a second week and plan to go back next year. I learnt a lot and improved in all three disciplines and can say the camp definitely contributed to my improved performance this season. Special thanks to Nick who spent time in the sea giving me one to one coaching to help me get over my fear of open water and also Jacqui who helped me get more confident in group bike riding in Mallorca and Kat who beasts me on a daily basis 😁read more
Angela Wallis
Angela Wallis
2018-11-22T21:33:39+0000
I’ve signed up for my 4th camp for 2019 and am looking forward to it already. Each has been better than the last All the sessions are tailored to individuals and everyone can go at the right pace for them whilst building fitness and improving techniques. It’s a great way to start the season and build your fitness. The hotel and accommodation is excellent too. Highly recommended.read more
Paul Moore
Paul Moore
2018-11-22T14:51:41+0000
I’ve done Triathlon and high level sport for years. I like starting my season with a TriCamp as the mix of high level coaching and other like minded athletes gives me a great boost. The social element make it a great mix 👍🏻read more
Nadia Wells
Nadia Wells
2018-11-22T12:58:58+0000
For anyone looking to improve across all disciplines, I thoroughly recommend their camps and clinics. I have been on a few over the years and not only are they enjoyable and you meet like minded people, the coaching is superb. I have made significant improvements across all disciplines and actually have today booked the next one day clinic in January. There is always room for improvement !read more

The Ultimate Triathlete Diet

The Ultimate Triathlete Diet

Interested in how your diet effects your performance and what you can do about it?

Challenge Tri Camp coached athlete, Katherine, who recently spent two days with us in Mallorca for some 1-2-1 coaching and is coached by Joint Head coach Brent Perkins. Katherine is a degree qualified, Registered Nutritional Therapist. With lots of triathlon experience, having completed numerous 70.3 and 140.6 races, as well as competing for Team GB, Katherine specialises in working with triathletes who are keen to adapt their nutritional intake to get the most from their training and racing. We now work with Katherine and recommend her services to all of our athletes.

Read her blog below:

Is there an ultimate triathlete diet? By the time you have finished reading this you will know the answer.  

Triathletes frequently strive to be the best they can be, not missing a training session, pushing their bodies to the limit on race day looking for improved performance, buying the latest kit but many do not apply the same discipline and focus to their diet.  Perhaps you have tried putting yourself into ketosis, veganism or various versions of intermittent fasting without really understanding why you are doing it, if it is best for you as an individual and still not managed to achieve your ideal race weight or still struggling with an underlying health issue.  This blog may shed a little light on why this may be and how to find out what is best for you.

We are all biochemically unique and what suits one person does not necessarily suit another.  Our genetics, our metabolic flexibility, training programme, stressors from other lifestyle factors such as sleep, diet, work schedule etc all play a role in how our bodies burn fuel and understanding this will help you work out what is best for you.   By ‘fuelling your body’, I am not referring to what you eat during a race and in the few days in the run up to it but what you are eating day-in day-out, 365 days of the year.  Remember that every cell in your bodyis made from what you eat, drink, breathe and touch.   Your diet is critical. 

What should you consider when you are working out the best diet for you?  Here are some key considerations:

  • Your Genetics. By looking at your family, your parents and grandparents and paying attention to your body you may have a good idea of whether you are a fast metaboliser or whether you just need to look at pasta and put on weight.  Now-days, DNA sequencing has opened the door to highly personalised approaches and it is easy to run your DNA profile (through a suitably qualified sports health care professional) to find out if your need, for example, for anti-oxidants, fish oils, protein, vitamin D, is higher than average (even for an athlete) due to inherited genetic variations.  The ultimate information to help providing a personalised diet.
  • Your Metabolic flexibility– this is not only your ability to burn carbohydrates or fat for fuel but your ability to switch between the two sources when required (eg when running the marathon leg of an ironman the ability to tap into fat as a source of fuel is a great bonus relieving pressure on the GI system and reliance on gels). One factor that frequently impairs an athlete’s metabolic flexibility however isdecreasedinsulin sensitivity, in other words reduced ability to use glucose as a source of fuel. This is not uncommon in athletes with reasons typically being chronically elevated cortisol (see below) combined for women with declining oestrogen as they reach menopause years, deprived sleep or simply a poor diet high in refined carbohydrates. Fat metabolism can be impaired by lack of certain substrates such as carnitine (high in animal products), needed to get most fats into the cells where they can be burned for fuel or simply poor cell membrane function.
  • Your Stress Levels – this includes not only your training schedule but your work load, family commitments, personal relationships which all add to your ‘total load’.‘Stress’, both perceived and actual, results in elevated cortisol which releases sugar into the blood streamas from an evolutionary perspective our body thinks it is about to run away from a sabre tooth tiger.  Instead you are probably sitting in your car, getting stressed about the traffic and wondering how you are going to fit that 2 ½ hour turbo session in tonight.  Overtime this can have a detrimental effect on health and is a significant factor why many endurance athletes have elevated fasting blood sugar and insulin resistance, leading to lack of ability to burn carbohydrate efficiently along with other long-term associated health risks. A classic sign of this is abdominal weight gain.   Cortisol is also catabolic –you are literally breaking down muscle by being in a chronically elevated state – individuals who are in this state need higher levels of proteins and nutrients to support the stress pathways (B vitamins, vitamin C and magnesium).
  • Your lifestyle and budget. I am frequently told ‘I don’t have time to cook’.  Cooking does not have to involve recipes and 30 ingredients, what is key is having the food in the fridge in the first place so you have something to throw in a pan or to put straight onto your plate.  

What can you do?

  • Get some blood testing done. Find out if you do have elevated fasting blood glucose and insulin so you can take action if you do and adjust your diet accordingly. Many people think that because they have trained 25 hours a week they can eat what they want, this is not often true without some long-term consequences.  The old adage that you cannot out run a bad diet has a lot of truth to it. 
  • Bin the processed foods.Do this now – no need to wait until the off season!  Eat wholesome, fresh foods that your body is designed to metabolise and buy those with the least chemicals, hormones and pesticides added or sprayed. Get your complex carbohydrates from root vegetables, brown rice, lentils and beans as much as possible.  White rice has a higher impact on blood glucose than pure refined sugar so keep this for appropriately timed race/training nutrition. 
  • Keep your protein levels high (up to 30% of energy intake for an endurance athlete or estimated at 1.2-1.6g/kg, higher for weight loss). Please note this is very hard to do on a vegan diet and beans and pulses do not provide the full spectrum of essential amino-acids without rotation.
  • Eat plenty of brightly coloured fruits and vegetables which are high in antioxidants. Anti-oxidants help to neutralise free radicals that are released in high amounts every time you stress your body.  They are also responsible for part of the training adaptations but too many can cause damage to cells – helping to reduce levels via a diet high in brightly coloured, fresh foods has many benefits.  Post a long/hard training session, a smoothie can be a great way to get these foods into you. 
  • B vitamins and Magnesium –these are vitamins and minerals that are used in large amounts by athletes and need to be consumed in high quantities. It is estimated that over 50% of the population is deficient in magnesiumand that is even before factoring in the high additional needs of endurance training.  Great sources of B vitamins are green leafy vegetables, chicken, turkey and fish whilst magnesium is found in high quantities in nuts, seeds and green leafy vegetables. 
  • Look after your gut.You can eat the best diet possible but if you are not digesting and absorbing properly you will not be getting the benefit of it.  If you have IBS type symptoms, seek advice from a suitably qualified healthcare professional to determine the root cause, such as potential parasites or pathogenic bacteria from all those open water swims that maybe lurking resulting in inflammation, leading to a ‘leaky gut’, potential food intolerances, allergies etc. 
  • Consider adding prebiotic foods such as kefir and sauerkraut to your diet. There is a lot of evidence to show the benefits of probiotics in reducing gut dysfunction in endurance athletes when training and racing, pre-biotics help to feed your gut microflora.  Introduce these foods slowly if you are new to them as they do not always suit everyone. 
  • BE ORGANISED.Consider where you can find those extra 10 minutes to book 2 weekly online orders to ensure a well-stocked fridge. Quality food is expensive but ask yourself how much your new bike cost and have a think about why you are then sacrificing the fuel you put into the engine (your body).  

So, the answer to the question, is there an ultimate triathlete diet, is no.  Is there an ultimate diet for YOU, then answer is, yes.  There are some broad, key guidelines as above that will get you a long way but the fact that we are all biochemically unique is key. Even our own biochemistry will change as we age, as our diet and lifestyle change our metabolism and our genetic expression will change.  Understanding your own body and listening to the messages it gives you (along with some targeted testing) will help you determine the ultimate diet that may just give you that edge you are looking for. 

Katherine

If you would like more information or would like to chat with Katherine about your individual nutritional requirements, drop us an email at helen@challengetricamp.co.uk and we will put you in touch.

New to triathlon or done more events than you can remember and looking for support and a team to be apart of, then why not join our race team, its open to all, no matter where you are on your triathlon journey and offers a full range of benefits.  Join our race team.

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