I'm Jessica, a Registered Dietitian, Sports Nutritionist, Professional Kinesiologist, CSEP-Clinical Exercise Physiologist, CSEP-High Performance Specialist, and triathlete.
I help triathletes, just like you, improve their performance and body composition by reducing the confusion and overwhelm when it comes to nutrition and strength training.
I teach you what to eat, when to eat, how much to eat, and how to strength train for triathlon year-round so that you get faster and stronger.
I'm not your average sports nutritionist and strength coach
I started competitive swimming at 11 years old and loved it! I felt accomplished every time I hit a personal best. In my late teens, I pushed myself to become faster and more efficient. I thrived on hitting personal bests and wanted to do everything that I could to help me do so. I ate healthy foods frequently throughout the day and I strength trained after swim practice. And I kept getting faster right up until I retired to go to university.
In university, I sought out a master's swim club as I desired that discipline and euphoria. However, this swim club was non-competitive and I needed a goal to work towards. So I joined the university's triathlon club as they swam at the same time as the master's team.
I'm a triathlete who had to figure it out all on her own
I was hooked. I had two new disciplines to learn - road biking and running. However, as I'm sure you have experienced yourself, training for three sports takes a lot more time than one. I remember strength training before a brick and my legs were dead. I didn't know how to adjust my strength training to match my new sport, yet, as I was still early in my kinesiology degree. Surprisingly, my triathlon coach did not give out strength programs - we were just told to do it, so I did.
how to strength train for triathlon
I injured my knee a few years ago during an interval run. And my knee bothered me so much that I even used crutches while walking. I had to pull out of my last race that season. In hindsight, my strength training did not match my training as a triathlete at all. I was doing heavy weight lifts before high-intensity workouts and I continued to lift the heavy well into race season. Lifting heavy wasn't the problem. My timing and planning were.
Once I figured out how to periodize my strength training around my triathlon training, I haven't had another injury (and hopefully will never have one again).
and how to eat properly for triathlon
For years, I struggled with nausea during workouts, even as a swimmer. At the time, I thought, "it's okay, it's normal to puke in your mouth during workouts". As a triathlete, I bonked frequently during long rides even though I was having gels and sports drinks. I felt so tired during my runs, but I blamed it on not being good at running.
During my nutrition degree, I realized that I was undereating for my activity level. And in hindsight, I also realized that I underate in my teens as a competitive swimmer. I had no idea I was not eating enough because it felt like I was eating all the time.
And I technically was, but I was always eating vegetables, fruits, and lean meats (which tend to be lower calorie) and so I was not getting in all the calories I needed. I wasn't eating enough carbs before my workouts, I was eating too much too close to workouts, and I wasn't eating enough overall on a day-to-day basis.
Once I started paying attention to eating enough,
eating the right foods, and eating at the right time, my triathlon performance improved. I hit a personal best in the sprint distance twice in the same summer. My runs do not feel so hard anymore. I don't bonk on the bike anymore. I have more energy during the day. And I rarely have nausea during my workouts.
I know that I am not the only one who struggled with nutrition and strength training
I did not have all the information and knowledge that I have now, and I wasn't taught it until I took my university degrees, so how could I have known any better?
This is why I focus on helping you, my fellow triathletes, learn how to eat and strength train properly for triathlon, so that you no longer feel overwhelmed or uncertain about nutrition or strength training and so that you reduce your nausea, daily fatigue, and low energy during practices.