For elite athletes, weekends are rarely about switching off. They are about balance, discipline, and the quiet rituals that make high performance sustainable. For Australian Olympic triathlete Natalie Van Coevorden, the weekend is a carefully calibrated mix of intense training, recovery, family time, and moments of stillness by the sea.
From open water swims at sunset to long bike rides, recovery sessions, and simple family rituals, Natalie’s weekend reveals what life really looks like behind the scenes of elite sport. It is a rhythm shaped not only by physical endurance, but by mindset, routine, and gratitude for the environment she trains in.
In this My Weekend interview, Natalie shares how she structures her Fridays, Saturdays, and Sundays, the habits that keep her grounded, and the small moments that make the relentless demands of professional sport feel meaningful.
Image: Daniel Boud
Friday PM
I head down to the beach to do my open water swim by one of the ocean pools. I find this a very therapeutic way to end a Friday as it’s normally just me and a few other people doing laps in the sun. I always finish my session and think about how lucky we are to live in such a beautiful country by the sea.
I head home to my family games afternoon with my Nanna and enjoy forgetting about the stress of training for a few hours. I have a hearty meal to refuel from a busy day and pack all my bags to mentally prepare for a big weekend ahead.
Saturday AM
I wake up knowing that this morning is going to be three to four hours of hard work. I fuel right with a big bowl of porridge and a coffee to get me out the door – plus plenty of snacks and drinks in hand. Underworks Sport socks are a non-negotiable for these long training days.
I like to play some pump-up music in the car to get me hyped for what’s ahead. Normally some house music or 180 BPM music. I normally have a bike session with a run straight after at my local track. I make sure I have a protein and carb snack following my session as my day isn’t over yet.
I come home for lunch, check over the details of my morning session and start to unwind.
Saturday PM
I’m normally fairly tired when the afternoon rolls around, so I like to either nap or watch an easy series like Owning Manhattan. With a coffee in hand, I slowly get out the door to go to my local pool to do a recovery swim.
Once I’m home, it’s dinner time, which means fuelling to recover from four to five hours of training. I put my recovery boots on, have a sweet treat and enjoy sitting with my family to either watch a movie or any type of sport.
Sunday AM
I don’t wake up too early, but I like to head out before it gets too hot here in summer. I’m riding for three to four hours, topped up with a sports drink, carb snacks, lollies and a service station stop for hydration. It’s also nice to bump into people I know out on the road as it makes time pass faster.
When I return home, I grab a chocolate UP&GO out of the fridge, make my way out to my pool and cool off before refuelling with a big lunch and electrolytes.
Sunday PM
It’s nice knowing the week is done, but Sunday evenings are one of the hardest sessions to motivate myself for. After some post-ride downtime in the morning, I go out for a sunset run and take it as easy as possible.
It’s important for me to reflect on the week, read through my training for the week ahead and know that I can sleep in tomorrow morning to maximise recovery. I end the evening in my gym room with stretching and rolling before an early bedtime.
Image: Daniel Boud
About Natalie Van Coevorden
Natalie Van Coevorden is an Australian Olympic triathlete. Currently ranked No.4 in Oceania, she represented Australia at the Paris 2024 Olympic Games in both the women’s triathlon and mixed relay. One of her most notable career achievements is winning bronze in the mixed relay at the 2022 Birmingham Commonwealth Games.
Over a 14-year career, she has competed around the globe, collecting podium finishes at World Cups and World Championships in triathlon and mixed relay events. Natalie is also an ambassador for Underworks socks and is dedicated to inspiring the next generation of athletes.
For elite athletes, weekends are rarely about switching off. They are about balance, discipline, and the quiet rituals that make high performance sustainable. For Australian Olympic triathlete Natalie Van Coevorden, the weekend is a carefully calibrated mix of intense training, recovery, family time, and moments of stillness by the sea.
From open water swims at sunset to long bike rides, recovery sessions, and simple family rituals, Natalie’s weekend reveals what life really looks like behind the scenes of elite sport. It is a rhythm shaped not only by physical endurance, but by mindset, routine, and gratitude for the environment she trains in.
In this My Weekend interview, Natalie shares how she structures her Fridays, Saturdays, and Sundays, the habits that keep her grounded, and the small moments that make the relentless demands of professional sport feel meaningful.
Friday PM
I head down to the beach to do my open water swim by one of the ocean pools. I find this a very therapeutic way to end a Friday as it’s normally just me and a few other people doing laps in the sun. I always finish my session and think about how lucky we are to live in such a beautiful country by the sea.
I head home to my family games afternoon with my Nanna and enjoy forgetting about the stress of training for a few hours. I have a hearty meal to refuel from a busy day and pack all my bags to mentally prepare for a big weekend ahead.
Saturday AM
I wake up knowing that this morning is going to be three to four hours of hard work. I fuel right with a big bowl of porridge and a coffee to get me out the door – plus plenty of snacks and drinks in hand. Underworks Sport socks are a non-negotiable for these long training days.
I like to play some pump-up music in the car to get me hyped for what’s ahead. Normally some house music or 180 BPM music. I normally have a bike session with a run straight after at my local track. I make sure I have a protein and carb snack following my session as my day isn’t over yet.
I come home for lunch, check over the details of my morning session and start to unwind.
Saturday PM
I’m normally fairly tired when the afternoon rolls around, so I like to either nap or watch an easy series like Owning Manhattan. With a coffee in hand, I slowly get out the door to go to my local pool to do a recovery swim.
Once I’m home, it’s dinner time, which means fuelling to recover from four to five hours of training. I put my recovery boots on, have a sweet treat and enjoy sitting with my family to either watch a movie or any type of sport.
Sunday AM
I don’t wake up too early, but I like to head out before it gets too hot here in summer. I’m riding for three to four hours, topped up with a sports drink, carb snacks, lollies and a service station stop for hydration. It’s also nice to bump into people I know out on the road as it makes time pass faster.
When I return home, I grab a chocolate UP&GO out of the fridge, make my way out to my pool and cool off before refuelling with a big lunch and electrolytes.
Sunday PM
It’s nice knowing the week is done, but Sunday evenings are one of the hardest sessions to motivate myself for. After some post-ride downtime in the morning, I go out for a sunset run and take it as easy as possible.
It’s important for me to reflect on the week, read through my training for the week ahead and know that I can sleep in tomorrow morning to maximise recovery. I end the evening in my gym room with stretching and rolling before an early bedtime.
About Natalie Van Coevorden
Natalie Van Coevorden is an Australian Olympic triathlete. Currently ranked No.4 in Oceania, she represented Australia at the Paris 2024 Olympic Games in both the women’s triathlon and mixed relay. One of her most notable career achievements is winning bronze in the mixed relay at the 2022 Birmingham Commonwealth Games.
Over a 14-year career, she has competed around the globe, collecting podium finishes at World Cups and World Championships in triathlon and mixed relay events. Natalie is also an ambassador for Underworks socks and is dedicated to inspiring the next generation of athletes.
Follow Natalie on Instagram here.
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