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Eat, drink and train like a triathlon champion

Alistair running at Fewston reservoir Congratulations to Alistair Brownlee from all of us here at Yorkshire Water on your fantastic Olympic triumph.

Alistair Brownlee, the 2009 and 2011 ITU Triathlon World Champion and now 2012 Olympic Gold Medallist is Yorkshire born and bred and we were all on the edge of our seats as Alistair battled hard for the Olympic title, together with his brother Jonathon.

It takes a special kind of person to become an Olympic Champion but for any aspiring athletes out there, there are certain things you can do to give you a greater chance of success.  Follow Alistair's nutritional and training tips below and see if they can help you improve your performance:

Alistair's nutritional tips

Variety - Eat as many different varieties of healthy food as possible. Each food has slightly different qualities so you have all essential nutrients covered. That doesn't mean eat as much as you like though!

Balance - Consuming the right balance of proteins, carbohydrates and vegetables is also essential to let your body function at its best. Veggies are not my strong point and something I need to keep working on!

Alistair cycling at Fewston reservoirModeration - This still does apply to me because I can't over eat but it is also a significant point in terms of fats and alcohol.

Timing - I start my training early in the morning and have already had something to eat to get my metabolism working. Avoid eating too late and going to bed straight afterwards, ie. Eat earlier!

Hydration - I drink a lot of Maxifuel during and after my training in order to replace essential minerals lost during exercise, but I also don't shy away from a glass of Yorkshire Water in order to keep me in good health!

Being a triathlete and training on average for 30 hours a week, I may not always practice what I preach! Training at least 3 times a day, seven days a week requires a lot of calories. However, there are some general principles that I stick to which means I stay healthy.

Alistair's training tips

Alistair's typical training week includes:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

60 min run

90 min swim

90 min swim

90 min swim

90 min swim

60 min run

3+ hour cycle

Gym work

30 min run

60 min run

60 min run

Gym work

2 hour cycle

90 min run

60 min swim

60 min cycle

3 hour cycle

90 min cycle

45 min run

120 min cycle

Run (track)

60 min cycle

Alistair Brownlee Fewston Alistair Brownlee at Fewston Reservoir Alistair Brownlee at Fewston Reservoir Alistair Brownlee at Fewston Reservoir Alistair Brownlee at Fewston Reservoir Alistair Brownlee Fewston Reservoir Alistair Brownlee at Fewston Reservoir

During my training the intensity changes from session to session and i also like to have lots of variety in my running and cycle routes to make things interesting.