Welcome to
The Compeater

If you’re carry too much body fat, then you will be working unnecessarily hard in your training and be disappointed by your race day results. To help you change this, I have written a report “7 reasons you’re not getting leaner” to help you optimise your body composition and get the race results you deserve.

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Hi! I’m Dawn

You can find out more about me here. If you’re serious about planning and optimizing your nutrition for your next endurance event, you can start by reading my latest nutrition articles on my blog.

3 Ways We Can Get Started Together

7 Reasons You're Not Getting Leaner

Get your copy of “7 Reasons You’re Not Getting Leaner”
To help you optimise your body composition and get the race results you deserve.

Book a Nutrition Audit
Book a complimentary call with Dawn to get your nutrition plan for 2018 sorted.

“Eating to Win” Facebook Community
Nutrition ideas & tips to help you optimise your body composition & go faster for longer.

Latest Articles

Plan Your Nutrition For Your Next Event

To help you, I have shared the 3 main areas which I consider when I’m training for an endurance event. If you’re really serious about sorting out your nutrition and boosting your endurance event results, then take your first steps today.

Many endurance athletes would like to believe that as long as they exercise, they can keep eating all the ‘bad’ foods they love. Others think that supplements alone will keep them healthy. Unfortunately, the truth is that you can’t rely on exercise alone to keep you healthy. Do your current eating habits really support your aspirations? Let’s start with something easy to raise your awareness of the foods you eat and the effect they have on you. Over the next week, keep a note of what you are eating and how it affects you 2-3 hours later. Does it make your tired or lacking in energy? Does it change your mood? Does it make you feel bloated? Make sure that you remove/minimise those foods that don’t have a positive effect on you.

For events longer than 60-90 minutes, you will need to top up your energy stores with carbohydrate but did you know that you should include some protein too. Beyond this time, your body will begin to utilise some protein to fulfil its energy requirements as well as glycogen for additional energy. If you fail to include protein in your food during your race, your body will use what’s available from your own muscle! This “muscle cannibalisation” process devastates performance through muscle deterioration and increased fatigue, and can also negatively affect the immune system and recovery. So make sure that you include a small amount of protein as well as carbohydrate for longer training sessions or races.

after

After your race, look after your body and reward it for getting you through the event! Soon after finishing, your body will love you if you feed it protein and carbohydrate. Protein is very important to promote recovery and muscle repair, carbohydrate is required to top up your muscle and liver energy stores in the form of glycogen.

about

In my early days of endurance events I was absolutely clueless about getting results through nutrition. I had no idea what to eat, when to eat it and how much I should drink.  I couldn’t understand why I felt exhausted for a couple of days after any event I did. As a person with a background in Food Science and Nutrition, I have to admit, my lack of sports nutrition knowledge was embarrassing!

Over the past few years I have achieved sports nutrition specific qualifications. I love helping others with their nutrition so I have left my corporate job to do this full time. It’s absolutely brilliant seeing the difference good nutrition can make to an endurance athlete’s stamina and results.

I now want to use my knowledge and experience to help you:

  • Optimise your training, race performance and recovery through a nutrition plan which is customised for you
  • Develop an appropriate hydration strategy to support your training and racing
  • Boost your digestive health helping to strengthen your immunity and reduce your susceptibility to colds, flu and infections
  • Understand how to eat to minimize a gastro-intestinal distress
  • Lose weight and become leaner

dawn
You need to nourish your body for performance. Your nutrition plan is just as important as your training plan. If you put petrol instead of diesel in your car, you wouldn’t expect it to go fast for very long…. your body is no different!!!

I know you want to go faster and for longer at their next event so get in touch and I promise it will be far more fun than the boring nutrition classes we all remember from school!

1:1 NUTRITION
PROGRAMMES

We are very happy to work on the phone or Skype if this is more convenient than a face to face meeting.

There are a range of programmes and if you don’t see one that suits you, get in touch and we can tailor something for your specific needs.

LEANER, LIGHTER & FASTER

£297
  • 1 Initial consultation (60minutes)
  • Food diary analysis
  • Performance tracking and body Composition Analysis throughout the programme
  • Personalised nutrition & hydration plan for training & body composition optimisation
  • 3 Follow-up appointments each lasting 30 minutes to monitor your progress and fine tune your personalized nutrition plan
  • Unlimited email access for duration of programme

Fuel the Distance

£597
  • 1 Initial Consultation (60minutes)
  • Food diary analysis
  • Tracking of your body composition & performance markers throughout
  • Education and advice on eating for performance in endurance events
  • Education and advice on hydration for endurance events
  • Personalised nutrition & hydration plan for training
  • Personalised Race day nutrition plan
  • Personalised recovery nutrition plan
  • 7 Follow-up appointments each lasting 45 minutes to monitor your progress and fine tune your personalised nutrition plan
  • Unlimited email support throughout the duration of the program

Ad hoc Nutrition coaching

£60 per hour
  • 1 Initial Consultation (30 minutes) free to understand your specific requirements
  • 1 hour coaching sessions as required by you.

ONLINE NUTRITION
PROGRAMMES

Online learning gives you the freedom to learn everything you want to know about nutrition to support both your training and racing, wherever and whenever you want.

Race Faster

How to fuel your next event

  • As an endurance athlete, you’ll have a training plan but what about your nutrition plan?
  • This course teaches you how to put together your very own race day nutrition plan.
  • By the end of it you will know exactly what to eat, how much to eat and when to eat at your next event to help you to go faster for longer.

Leaner, Lighter & Faster

A STEP-BY-STEP BLUEPRINT

  • If you carrying too much body fat, you won’t get the results you deserve even if you are training hard.
  • If you are really serious about shedding the weight and getting better race day results then you need this ebook.
  • In this ebook I walk you step by step through the process I use with my clients to help them to become leaner and lighter so they can go faster.

praise

I worked with Dawn following the London Marathon this year to improve my nutrition as a vegan, endurance runner. We decided to pick an event to aim for and I chose the 10 Peaks event which included 30 miles across 10 peaks in the lake district. The event gave 4 weeks in which to improve my diet so I would not hit the familiar wall whilst out on the course. Dawn managed to assess my current diet, teach me what I was missing and the importance of more protein for recovery and carbs in the lead up to the event, devise a plan and then kept me accountable to it using food diaries. This hugely helped in my success of completing the 10 Peaks as I realised I was not getting enough protein in my normal diet and where I thought I was carb loading before a race, I was nowhere near the required levels needed. Putting Dawn’s plan in to place helped me maintain energy throughout the race and has given me more structure for my training in the future. I would definitely recommend her services.

– Stephen Turner, Essex UK

In late June I set out to cycle from Uppingham to northern Spain for the running of the bulls in Pamplona in doing so raising money for local charities. I covered approximately 800 miles in 9 days to reach the festival in time. Given that this challenge was far greater than anything I had attempted before with 90-110 miles of cycling each day for over a week with camping equipment I worked with Dawn to help me succeed in my attempt. She gave me a comprehensive overview of what and how much I would need to eat on a daily basis to keep my energy levels up during the day and over the course of the adventure. What I particularly liked was her emphasis on natural foods like fruit and vegetables, and she was very open to finding solutions for my dietary needs based upon what would be easily available in France and Spain. Throughout the consultation Dawn’s professional and friendly approach made it a pleasure to work with her and culminated in the success of the challenge. Thank you Dawn!

– James Firmin, Rutland UK

The Tongariro Alpine Crossing in New Zealand is a 19.4 km trek across a volcanic alpine landscape of dramatic contrasts – steaming vents, glacial valleys, ancient lava flows, alpine vegetation and vivid crater lakes. The challenge climbs to 1886 m over Mount Tongariro and is a popular, well known, endurance trek on New Zealand’s North Island. With the help from Dawn I was able to complete the trek in just over 8 hours, which, although slower than many that day, was a great achievement for a 60 plus granny with a spinal fusion and bulging disc.

The Compeater was able to advise me on how to optimize my nutrition both before and during the trek. I followed her instructions on calculating how much water to carry and when to eat, all vital elements that led me to complete my endurance event. I believe Dawn has the knowledge, the enthusiasm and the experience to help competitors at all levels to achieve their goals, whatever the event.

– Shaun C, New Zealand

Over the last 11 years I made good progress on my fitness and saw improvements in my triathlon times and positions but had seen my progress begin to plateau. I met Dawn and after a “gastrically” challenged ultra marathon in 2016 I started working with Dawn on my nutrition to firstly specifically understand the problems I had during my ultra but more generally to better understand how to plan my nutrition to support training, racing and recovery for half and full ironman triathlons.

The last 10 months have been transformational.  It has been a pleasure working with Dawn, she has been challenging when required and supportive when understanding the practicalities of combing a new nutrition plan with work and family life.

The first major benefit has been a reduction in weight through following a better nutrition plan and cutting out unnecessary carbohydrates and adding protein to my diet.  This decrease towards my race weight saw early running PBs with first ever sub 40 min10k and a 25 min improvement in my marathon time and a resulting good for age for London 2018.

The main benefit however has been following a plan to support my ironman training.  I have consistently had more energy with far fewer mid afternoon dips and much improved recovery after some long and arduous training sessions.  This, like my early season running results, has seen a step change in my performances.   From age group results in the top 10% I have already had two podium finishes in Olympic to Half ironman as well as qualification at the Tour of Cambridgeshire for the World Gran Fondo in August 2017.  I am confident of more to come this season and going forward!

Working with Dawn has easily been my best investment in my triathlon experience to date.  Having bought lighter or more aero kit over recent years as many of us do I have seen a much more significant return from working with Dawn.  She has equipped me with a good general understanding of the key elements of nutrition which I now feel confident to apply both this season and going forward.  I also have a great mentor for reference with any future nutritional challenges.  Thank you Dawn!

– Giles C, Rutland UK

Hi Dawn, Just wanted to let you know how it went in Kona. Nutrition, I probably got it as right as I ever have. The week running up, the carb intake earlier in the week and dropping certain things at various stages seemed to work well for me. I felt heavy and lethargic when I was eating the bigger loads. But unlike other years I got back to normal in time to race. rather than loading up a few days out and having that effect close to race day. I used the same strategy suggested that I used in Staffordshire at the start of the year. I diluted an amount of gels in a bottle on the bike. I then sipped it at regular intervals throughout until I finished the bottle by the end of the ride. I didn’t eat much. probably 4 solid food items throughout. I replaced the fluid/gel intake with these but never consumed both. I felt a little uncomfortable on the bike, my stomach sloshing around up hills made me feel a tiny bit sick, but nothing to particularly worry about, and I guess to be expected when consuming gel like that. It certainly dies out by the time I started to run as I had reduced my intake. I struggled on the run but I don’t think that was particularly nutrition. I don’t think my hydration was great. I drank so much fluid on the bike but I know I was very dehydrated. I think I struggled to sweat at the latter stages of the run. Lots of what you taught me really did help. I’ve got a practiced race week nutrition guide that I will now use. I now need to figure out how I fuel my training better and arrive on the start line as lean as I need to be. Thanks for all your help.

– Paul C, Lincs UK

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