Consistency for Success!: Linda-Kay Richards

Linda-Kay came to HEAL this winter to help dial in on her nutrition as part of her plan for her 5 month plan for racing Ironman Texas with the intent to qualify for Kona.  When we first met I suggested that she get a DEXA scan so we can track real results.  Already lean at 18% she wanted to lose a bit more body fat while maintaining muscle mass and energy levels to maximize performance gains.

We reviewed her food logs and her training plan and came up with day to day targets on when to eat, what to eat and how much to eat to line up with her workouts.  Her day to day diet was fairly good already, but there was room for increased veggies, reduced sugar/alcohol as well as the need to consume more carbohydrates before, during and after exercise to give her the energy she needed to train hard and recover fast!

Since January, LK lost 3% of her total body fat (now at 15%), and even gaining a small amount of lean muscle mass.  She lost nearly 5lbs of fat and increased her bone mineral density slightly (indicating great mineral absorption / reduction in inflammatory foods).  With no loss in muscle mass her strength has continued to increase leading to an 8-10% increase FTP this season leading to an even larger Watt/kg number.

Congratulations on all your hard work and incredible results.  Go get em on race day LK!