Fuel to Perform - Endurance
This small group nutrition coaching program will make you fuel better, perform faster and do it all without deprivation and restriction!
Fall 2024 now open for registration!
Are you ready to up your nutrition game? Join us for the small group program that WILL change your race day!
Are you looking to chase down some big goals in 2024 and 2025? Whether you’re training for your first marathon or triathlon, have your sights set on a BQ, or you’re a seasoned endurance athlete and excited to set a new PB, THIS small-group coaching program WILL be the difference maker for you this year.
Are you ready to finally stand at the starting line with confidence, knowing that you’ve done everything you can to perform your best?
Is this you?
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Do you worry about eating too much, but also wonder if you’re not eating enough for your training?
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Do you struggle to understand how to eat enough carbs and other nutrients to get the energy you need for training?
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Do you try to stick to healthy choices all day but then raid the kitchen at night?
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Do you feel like you’re putting so much work into training but not seeing the results you would expect?
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Do you feel confused by all the nutrition information out there and feel like you don’t have time and energy to sift through it and just want to know exactly what you should be doing?
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Do you feel like you're always questioning your race day plan, and then end up with hitting the wall at 30km, or are stuck visiting the port-a-potties, or suffering through muscle cramps?
If so, you are in the right place!
Let me take the confusion out of nutrition for endurance sport, and guide and support you to develop a personalized plan that will propel you to your next PB (and feel great doing it!).
Fuel to Perform will give you the support and accountability to develop your own blueprint for fueling, which you will be able to use for years to come!
We focus on 4 key pillars of sport nutrition:
PILLAR 1 - Building the Foundation: Develop a fueling mindset and understand exactly what your body needs to train, perform, and recover. Gain tools and knowledge to understand nutrition periodization, and how to assess your own nutrition and eating habits. Learn how to challenge long-held thoughts and beliefs about food that may be holding you back from fully embracing a fuelling mindset.
PILLAR 2 - Day-to-day Training Nutrition: We cover everything you need to know about macronutrients, micronutrients, how to fuel like the athlete you are, and ensure that you are getting everything you need for your body to put in the work. This is where you’ll learn exactly how much you need to eat (no more second-guessing and wondering if you’re under or over-eating!)
PILLAR 3 - Workout and Race Day Nutrition: We will develop your very own personalized long workout and race day plan - including hydration and electrolyte plan. You will get product guides and templates to take all the guess work out of what and how much to eat and drink. We will strategize around common issues like GI concerns. We will develop a personalized carbohydrate loading protocol and make sure that you have loads of time to practice and fine-tune to make sure it’s ready for race day.
PILLAR 4 - Supplement Protocol for Endurance Athletes: Although we focus on food first, the final piece of the puzzle is learning to identify where the gaps in your diet might be, and which supplements help with endurance sport performance. You will then be able to develop your own supplement protocol.
PLUS all the extras! You will also get bonus material about how to work through GI issues, nutrition strategies to prevent injuries, and how to fuel for different parts of your training cycle like peak training weeks and taper weeks.
Fuel to Perform offers two different levels of support!
Choose between: #1 -Group Course Only - or- #2 - The VIP package!
Option #1: Course only - Get everything listed above and experience the benefits of a supportive small group along with expert teaching and guidance.
Option #2 - VIP Package - In addition to the course, you will also have a 60 minute 1:1 strategy session with Alexis, including use of our RX Food App and a detailed nutrient analysis. This is the ultimate hybrid to get the benefit of a supportive group PLUS customized recommendations for your personal goals!
What past participants say about Fuel to Perform!
Highly recommend this course!
I highly recommend this course. Cara taught me things I didn't even know I should have been thinking about. It's amazing how simply changing the amount of carbs and protein you consume during and right after training can greatly impact your daily energy! I have a solid foundation to build my fueling plans, so I feel 100% during and after race day.
All the tools to be confident in my fueling!
This course covered everything I wanted to know about planning out nutrition for endurance racing. Nutrition has never been a strong area for me, but this program has provided the foundation and tools needed to create an effective nutrition and hydration strategy for my triathlon training and racing. I am able to approach my race season much more confidently
Night and day difference!
I highly recommend this course. I have experienced a night and day difference in my activities. I feel stable throughout the day and no longer hangry. I feel energized during my activities and recover much better. Thank you Cara!!
Grounded in the latest research and science
I registered for Fuel to Perform expecting to get some insight and clarity on fuelling for long workouts and races. I got that. As importantly, Cara helped me shift my mindset shift about eating and exercising. Along with all the valuable information about macro and micro nutrients, supplements and snacks (bring on the snacks!) Cara encouraged us to think about how we define and measure success. Cara is a thoughtful and thorough educator — the course is grounded in the latest research and science, delivered with empathy based on experience. I highly recommend it to anyone wanting to increase their knowledge and understanding of how the right food at the right time makes all the difference for training and recovery.
Easy-to-execute plan!
Over the past few years, the biggest limiting factor in my Ironman racing was my stomach during the run portion. I had experienced GI issues that forced me to walk and take unnecessary breaks. Working with Cara I was able to do all my racing this year without any GI issues. We went through an easy-to-execute plan that was refined over a few races. It has been a pleasure working with Cara!
Get the dates in your calendar!
Your instructor, dietitian and coach
Registered Dietitian Alexis Williams
Alexis has been a Registered Dietitian for over 18 years and has worked in the area of sport nutrition throughout her career. She holds a Masters of Applied Nutrition degree from the University of Guelph and completed the International Olympic Committee diploma in Sport Nutrition.
Alexis always wanted to work in the field of sport and fitness which led her to pursue a career in sports nutrition. She has been a recreational runner since age 7 and got into triathlons in 2006 after realizing swimming and biking were great for cross-training. Alexis has seen first-hand how nutrition can make or break triathlon performance, and this inspires her to help athletes reach their race goals. She is passionate about the longevity we have as athletes, and about fuelling our bodies well for health and aging, so we can keep doing what we love. Alexis is not one to spend hours in the kitchen (she’d rather be playing), so she’s passionate about helping you find easy and sustainable ways to feed yourself and your family.
FAQ
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Is this covered by health insurance?
Many extended health insurance benefit plans have coverage for the services of a Registered Dietitian. You need to inquire with your employee individual benefits plan. If you need an official receipt, simply ask and we will forward that to you after the course is completed. [Please note that any 1:1 sessions purchased alongside the group program would receive a separate receipt and we can only issue receipts for the group sessions that are attended live.]
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What if I am training for a race at a different time of year?
This content will still provide valuable content and guidance for your next training block. You will get the most out of the course if you are able to practice and apply the principles and strategies that we are discussing.
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What if I'm a beginner runner/triathlete - will this be helpful?
Absolutely! This training will provide information for all levels of athletes. If you're just starting out, NOW is an excellent time to build some solid habits in your nutrition practices. We do cover topics in detail and discuss the latest sport nutrition guidelines, so it is applicable to someone training for their first event, as well as more experienced endurance athletes.
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Will the replay be available if I can't make it live?
Yes! The replay will be available within 24 hours of each session.
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Is this a good program for me if I want to lose weight?
We focus on fueling for performance in endurance events and not on weight loss. We truly believe that if you are fueling your body properly for the training that you're doing, your body will find its best weight. We do not work on intentional weight loss in this course, as restrictive diets are not recommended for training or general health. We focus on a healthy relationship with food and body.