How to get race ready - from a training and nutrition perspective.

The off-season is the best time of year to lose body fat, and most triathletes waste it. Either they ease off and put on half a stone by Christmas, or they panic in January, train harder and diet harder at the same time, and end up tired, losing fitness and not losing much fat either. In this episode I go through why the off-season is the time to sort your body composition, the four mistakes I see triathletes make when they try, and exactly what to do instead so you get leaner without getting weaker. I also talk honestly about my own off-season after Vichy. Free guide: Fuel for Performance Want to work out your own calories and macros based on the training you’re actually doing? Send me the word FUEL on Instagram and I’ll send it over. 👉 instagram.com/triathlon_nutrition_coach Work with me I coach a small number of triathletes one to one, combining nutrition, strength and training to help you look, feel and perform like an athlete. If you want help with your body composition and performance, book a call here: 👉 https://calendly.com/jamiemleighton-cqw/brainstorm-session

The racing season is over, or nearly over, and your training volume has dropped. BUT for most triathletes the way they eat hasn’t changed, and that’s where the next few months go wrong. In this episode I talk through how I approach eating when training drops off, including why the shift is towards more nutrient density and away from calorie density, and why, if you’re not tracking, you’re just guessing. I also cover what I’m doing myself between now and Christmas, with the priority on body composition, strength and keeping an aerobic base ticking over, so that I can go faster and push harder after Christmas. If you’re a triathlete and you’re doing all this training but you’re still not seeing it in your body composition or your race performance, I can help. I work with a small number of endurance athletes on their nutrition, body composition, performance and race day fuelling. Book a quick call here: https://calendly.com/jamiemleighton-cqw/brainstorm-session

In this episode, I'm joined by Jack Batten, who recently completed his first full-distance Ironman in an incredible 8 hours and 48 minutes, securing qualification for the Ironman World Championship in Kona. When Jack and I started working together in October 2025, his goal was to improve his body composition without compromising his performance. Over the following months, he went from 81kg to around 71–72kg, learning how to fuel his training while managing his weight. But this episode is about much more than weight loss. We discuss how Jack balanced Ironman training with a demanding career and family life, the nutritional strategies that supported his progress, and the setbacks he overcame, including a calf injury just six days before the race. We also break down his race-day performance, including a 56-minute swim, a 4:43 bike and a sub-three-hour marathon, and explore what it really takes to break nine hours in your first Ironman. Finally, Jack shares his plans for Kona 2027 and his new executive leadership and high-performance coaching venture. Find out more: Jack: jackbatten.com To arrange a time to discuss your own goals with me - click below: https://calendly.com/jamiemleighton-cqw/brainstorm-session

Can you improve your body composition and triathlon performance at the same time? Yes - but that doesn’t mean trying to maximise both all year round. In this episode, I break down how I’m structuring my own training and nutrition from the end of this season through to my next 70.3. I cover: Why body composition becomes a bigger priority in the off-season How my strength and endurance training will change Why fat loss becomes less important as race training increases How calories and carbohydrates should change with training demands Why trying to lose weight during your hardest training block can backfire

Cutting calories around training feels like progress. BUT if you're starving by 9pm and undoing it all on the sofa, it isn't. In this episode I break down the mistake I see over and over with triathletes trying to get leaner - under-eating around the work that matters, then paying for it later in the day. Essentially, you don't have to choose between fuelling your training and improving your body composition. You need to get better at where you put the calories you're already eating. I walk through the three things that actually move the needle: Fuel the work that matters Recover from it properly Manage the rest of your intake around the goal