Six-day training weeks, five sessions per day, a total of 10 hours’ sleep, two breakfasts and no alcohol – this is the life of a top athlete.
But three-time Olympian Natalya Coyle warns this isn’t for everyone and said those looking for a quick fitness fix shouldn’t mimic anyone else’s lifestyle.
The 30-year-old from Co Meath, who represented Ireland in modern pentathlon (swimming, fencing, show jumping, shooting and running) in Tokyo last summer, has the help of numerous qualified professionals.
Now, having established herself as a top athlete – coming ninth in the London Games and sixth in Rio – she reveals what it takes.
Morning
“I start in the morning, probably swimming. And before I go swimming I have my first kind of heavy carb breakfast,” she explains. This would usually consist of porridge or filling and fueling carbohydrates.
She went on: “And then I go swimming and then I have what I call a second breakfast. And that could be something like avocado toast and eggs.
“Then I would probably have a nap at home,” Natalya adds, insisting sleep is a vital part of her rigorous training routine.
Lunch
Once the timer goes off, it is time to get back in action for the second session of the day.
This time it is a run, which can vary from a 10-12k run, to a relaxed 35 minute jog.
And with more training requires more energy, so it is back to the kitchen for a sturdy carb and protein fix.
She tells Irish Mirror: “Depending on how many more sessions I have in the day, I’d have some heavy carbs with protein.
The athlete, who works as Brand Ambassador for O’Brien’s Sandwich Cafe said she also often tries to use this window to pop to a local cafe for a quick catch up with a friend to break up her busy routine.
“If I only have one more session, I might have something like the Rainbow salad on the new Power of Choice Menu at O’Brien’s,” she said.
“So getting as much kind of fruit and vegetables in as possible throughout the course of the day also.”
But the Co Meath native urged that eating well doesn’t have to consist of just the stereotypical chicken and broccoli meal. Ditching the age old fear of carbs and fad diet trends, she said: “It is really important to me.
“I try and get in a good chunk of protein and a good amount of carbs. I think a lot of people are scared of carbs.
“Carbs are something that fuel you through and a day and I think it is really important.”
“I would mix it up. So in the morning I might have porridge.
“And then if I was having say the avocado and eggs that is on toast.
“And then I might have a sandwich and that is a different bread again.
“Then I might have pasta or I might have potatoes, so I kind of mix it up a bit.”
Afternoon
The afternoon is a time she tries to grab some rest in terms of training. But having gone back to study a masters degree in Sustainability Resources and Economics, there’s not a lot of time for ‘chill’ in reality.
However, the athlete, who is currently based in London for the studies, finds this is something that she thrives off.
“It is very good for me to just try something different.”
“I also find it helps, I remember this even from my Leaving Certificate, and when I did my bachelors it is much easier and I am much more focused when I do my training alongside,” she said.
With little time for working on the side, she went on: “Other sports are able to manage it better, maybe if you are just doing a solo sport you can just do maybe once or twice a day but unfortunately pentathlon is a vampire of time.”
Back to the game plan, and it is time for fencing, which she will never do after 7pm, for fear of disrupting her all important sleep.
“And that would lead into fencing free play which is about two and a half hours, so I’d do that and that would be one day,” she says.
Evening
Dinner consists of more carbs, protein and vegetables. But after a busy day of training, sweet treats and toast end up as pre bed snacks to ensure she is fuelled for the next day.
“Depending on what training I have done, I might have to eat something else before bed. “Hot chocolate, toast with butter, or also often during the day if I can’t get my calorie intake in, I'll have some chocolate and something nice.
“It is all in balance,” she adds, “and making sure whatever it is is sustainable for you.”
“Other days that I might have two sessions in the day, I might have a salad with a side of carbs or sweet potatoes or something..
“Or I'd have half soup and a wrap or something like that a good mixture.”
Natalya says diet is something she has improved on over her journey as an athlete, having previously found herself not eating enough to power her body.
“It is something I learned over the years during my career is that i have to eat as much as I can because I wasn’t feeding myself enough early in my career and you have to look after the body very well.
“You need something that works throughout the year.
With the usual surge in January diets and cleanses, and social media rife with misinformation, she has urged: “Don’t get your diet tips off Instagram and people online.
“See the professionals. And you have to realise that one thing works for someone but it mightn’t necessarily work for another person.
“So it has got to be tailored for your lifestyle and what you enjoy to eat as well.
“You hear about these people who do cleanses and stuff like that but what I would suggest to anyone who is interested to learn more about their diet is to go see a dietitian.”
Aside from training and diet, there are some other important things on the athlete’s list.
Socialising
Socialising and lunch dates with friends when she can is one. Particularly when she is avoiding alcohol.
“Because for me, when I'm full time training and I'm not going out for drinks in the evening, that is good for me to be able to meet someone for a coffee and a croissant and go and just enjoy some company.
“Instead of maybe going out and having lots of drinks at nighttime.
“I might have the odd drink, but if I am in full time training, I wouldn’t be drinking. And that is a personal choice.”
Sleep
Sleep is another huge factory, both for her training, and recovery to ensure she doesn’t pick up any injuries.
“You have to make sure you are sleeping correctly,” she explains.
“I would sleep 8-10 hours. I would probably sleep 8 hours at night time, and then I would have a good one hour nap in the day.
“And I find I just can’t really function without that.
“Especially when I am in heavy training. My body is telling me I need to sleep.”
Natalya was speaking in collaboration with O'Brien's Sandwich Cafes on their new "Power of Choice" menu.
The Three-time Olympic athlete worked closely with the team at O’Brien’s over the past few months to create the new menu with new healthy options now available including Poached Eggs on Avocado Sourdough Toast, Spiced Chicken and Chickpea Soup and a Rainbow Chicken Bowl.
