How many Christmas dinners are there in a triathlon?

Our partnered Nutritionist, Helen Money, from The Bosworth Clinic talks to us about Christmas day and just what this means in more digestible format than calories: triathlons. We also consider just how good (or bad) Christmas can be to triathletes. There is no point in getting bogged down in this one-off feast, as some people can do – have fun and enjoy yourself, in our experience you should be more concerned by the after dinner games, charades and overly-competitive family cardboard box games than how much you eat on Christmas Day!

Helen offering less nutritional advice, though not Christmas Specific

How many calories are in a plate of Christmas dinner food?

Well that depends how high you pile your plate and what you wash it down with.

A starter of smoked salmon and prawn cocktail – 360 kcals
The full works of turkey, pigs in blankets, stuffing. bread sauce, cranberry sauce, goose fat roasted potatoes, vegetables and gravy – 630 kcals
Three 150ml glasses of wine – 342 kcals
Christmas pudding with brandy sauce – 530 kcals
Cheese and biscuits – 400 kcals
Two glasses of port – 208 kcals

= TOTAL 2470 KCALS

How many Triathlons equal a Christmas Dinner.

That depends on how much you weigh and how fast you go but roughly it is the amount of calories used in 1 - 1.25 Olympic length triathlons.

What was the biggest daily allowance you have seen with your athletes in terms of Christmas Dinners?

For the ultra endurance races requirements are near to four Christmas dinners - watch out for red wine stains on your kit though but I have athletes that require on average the equivalent of two Christmas dinner a day during peak training season.

Should I avoid overeating at Christmas?

Overeating for one day is not a concern. However overeating from the 1st December - 1st of January will lead to weight gain and metabolic changes. Putting on too much weight over Christmas does make pre-season weight-loss more of a challenge and under eating as training picks up increases the risk of injury and reduces training performance.

What about the cheese course?

The positive is that cheese contains calcium, however cheese is a fast way to rack up calories with 30g (small match box size) of brie coming in at 100 kcals.

If I do more active Charades, will that help?

It will, especially if it takes the family a long time to guess. Try Forrest Gump!

I can't train on Christmas day, so what could I do instead?

Rest and relaxation is not a bad thing. If you are concerned about weight gain here are 3 tips to help you through the day:

Decide in advance what Christmas indulgences you enjoy most. Avoid those you get less enjoyment from.
Think about portion size. Could you get as much enjoyment out of a small slice of Christmas cake? Do you need 2 mince pies?
Think about the quantity you are consuming in one sitting. Would you enjoy Christmas pudding later in the afternoon or with tea?

Tri Training HarderDecember 21, 2017NutritionComment

What do I need to race well in a winter duathlon or triathlon?

Every multisport event has its own logistics challenges, but racing in the cold can add a whole new level of complexity. As the nights draw in, Coach Denise examines the specific demands of winter racing and ensures that all the bases are covered.

Can you avoid drafting in triathlons? Navigating Reality and Making the Most of Your Race

In this latest article, Coach José explores how drafting is a part of the sport, why there are drafting rules, what to do if you find yourself stuck amongst the drafting group, and how to ensure you race with integrity.

What Makes Tri Training Harder's Athlete Network Special?

In this article, we explore Tri Training Harder’s community-driven approach and how building a supportive and inclusive athlete network fosters success. Featuring stories from Tri Training Harder community members, the article highlights how collaboration and shared knowledge positively impact athletes, emphasising the value of a collective, inclusive environment for athletes of all levels.

Why should you Integrate Physiotherapy and Nutrition into Endurance Training

This article explores the science behind endurance training, focusing on the crucial roles of physiotherapy and nutrition. With insights from Tri Training Harder’s expert partners, including physiotherapists and nutritionists, we highlight how their expertise is integrated into training plans to enhance athlete performance and prevent injury, underscoring the importance of a well-rounded approach to endurance training.

What is The Power of Holistic Endurance Coaching?

This article delves into the power of holistic coaching, emphasising our comprehensive approach that goes beyond just a training plan. By incorporating mental, physical, and emotional support, this coaching strategy has helped athletes thrive. Testimonials from current athletes highlight the significant benefits of this well-rounded methodology, reinforcing the importance of a holistic approach to coaching.

How can you Balance Endurance Training with a Busy Life: Tips from Tri Training Harder

This article explores practical strategies for balancing endurance training with a busy lifestyle. Drawing on insights from TTH coaches, the article offers advice on effective time management, prioritising workouts, and finding the right balance between triathlon training, work commitments, and personal life.

How is fear transmitted amongst athletes before an endurance event?

At some recent events, we have overheard athletes talking about their concerns and have been intrigued by how their fears have rippled out. In this latest article, Coach Philip explores how fear is spread and how it can impact athletes. More importantly, he also identifies how athletes can mitigate this group-social effect and rise above this group phenomenon.

What happens to my swim speed in open water

For most triathletes the majority of their swim training is done in a swimming pool. While this allows for the athlete to spend time on drills, technique and speed work, most triathlons involve a swim in open water. In this article Coach Denise looks at what impacts your speed when moving from the pool into open water.

What should you wear for a cold triathlon?

Although racing in the UK has many perks, one downside is that we don’t usually get the excessive heat that some of our European and US friends are accustomed to racing in. In this article, Coach Philip explores some top tips for racing in the cold.

Warming up for the swim, on the land

The first leg of any triathlon event is the swim, but how can you make sure that you are ready to race from the starting hooter? In some events it is possible to get into the water for a quick few minutes recce, but this is often not an option. In this blog Coach Denise takes a look at how you can get ready to race from the moment you enter the water.

Getting into cold water – acclimatising and having fun

At the start of race season, as thoughts turn to open water swims, one of the key considerations is, just how do you swim comfortably in cold water. In this article Coach Denise uses her extensive experience of swimming in Scotland to look at how best to make the transition from the pool to outside, helping you to have the best swim leg you can.

Planning to fuel or fuelling to plan?

Every year, nutrition and its strategies take centre stage in our conversations with athletes. It's a subject that sparks genuine curiosity and interest. Yet, the challenge lies in translating this knowledge into effective race strategies. Coach Philip delves into some common pitfalls in nutrition strategy, emphasising the potential for significant performance improvements.

Why is a Warm-up Important?

We all know warm-ups are important, but when it comes to racing, we tend to do things differently than in training. Coach Philip explores why the warm-up is important.