Lucy Charles-Barclay is heating up Dubai – in her workout gear. In a new social media post the triathlete shows off her super fit figure in a two-piece exercise set while trying to stay cool. “Dubai travel diaries,” T100 Triathlon World Tour captioned the Instagram video featuring the athlete. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
Sleep
Lucy stresses the importance of rest and recovery. “Good sleep is critical for recovery, especially after intense training and races. My strategy involves creating a calm environment before bedtime–no screens, a cool room temperature, and sometimes meditation to ease my mind. I also stick to a consistent sleep schedule, even on weekends, to maintain my body’s internal clock. I usually go to sleep at 8:30 pm and wake up at 5 am. This routine helps me wake up refreshed and ready for the day’s training sessions,” she tells Ironman.
Hydration
Lucy drinks water in the morning. “My mornings always start with hydration. This year I made the swap from a standard glass of water first thing to having my AG1 drink instead,” she told Ironman. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.
Stretching and Yoga
Her next healthy habit in the morning? “Then I do a light stretching or yoga session to wake up my muscles,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”
Nutrition
Lucy has a balanced approach to diet. “Nutrition is indeed the fourth pillar in triathlon—for me, it’s about everyday eating habits that support overall health and energy levels. I focus on a balanced diet rich in whole foods, lean proteins, and plenty of fruits and vegetables. Hydration and well-timed meals are crucial, especially post-training to maximize recovery,” she says.
Walking
She also gets her steps in. “During intense training or race days, I include a visualization practice, picturing the day’s session or the race ahead. In recovery periods, I focus more on gentle activities like walking the dogs, ensuring I start the day with a clear, focused mind,” she says. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.