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Red Bull Athlete - Pro Triathlete
🏆Ironman 70.3 WORLD CHAMPION
🥇Ironman 70.3 European Champion 2021
🥈Ironman Worlds 2019, 18 &17
🥇Challenge Roth 2019

4x World Champion 3x Olympian Ironman 07:40:23 / SLT Eagles Manager 🦅 www.halo-ID.com

The record of Emma Pallent-Browne in triathlon's middle distance is nothing short of impressive. She has a collection of IRONMAN 70.3 and Challenge titles, as well as a silver medal from the 2017 IRONMAN 70.3 World Championship.  Emma is also a world champion in Aquathlon and Duathlon.  She has also enjoyed a measure of success over the full distance with a podium at IRONMAN Austria (2018) her best result to date.  Hailing from Surrey, England, Emma currently resides in Johannesburg, South Africa with her husband and fellow triathlete, Jaryd Browne. Her coach is two-time IRONMAN 70.3 World Championship bronze medallist Tim Don. Emma comes from a professional running background. She discovered the sport of triathlon while recovering from a 2012 knee injury sustained while attempting to make the London Olympics squad in the 5,000m.

Skye’s Mom 🌈 Steve’s Wife 💗 Pro Triathlete🤘🏻
4x ironmantri 70.3 Champ
4th 2019 70.3 World Champs
2x National 🏃🏼‍♀️Champ 🇺🇸

6x Ironman World Champion. ESPN Greatest Endurance Athlete of All Time. ITU World Champion. 

Mum our little superstars Izzy & Finn, wife of @tointri & professional Triathlete 🇦🇺. 4 x World Champion. Enjoying every moment of the journey.

Dr.Plews PhD
IM Kona AG course record ➡️8h24m
Researcher, Performance Physiologist Coach to pro & AG triathletes
Founder ENDURE IQ & TRIQ

Co je nejlepší povědání, které jsi připojen? Nemohu se všude jenom přijít, kdežto jsem připojen s mojím slovenským přátelkem, který mi dali tato řízení, která mě vlastně významila celou mojí život. Je to tak dobré slovenským jazykem, že ji budu použít tady v originalu a pak se zkusím představit. Je to Najhoršá smrt je z oplašenia. A to přijde jako zpomínání, že nikdy nebudete být těšení víc, než je to absolutně potřebné.

"Nemaj strach viac, ako je nevyhnutné." (Don't be afraid more than necessary.)

What is the best advice you’ve ever received?

Life-changing advice in Slovak: The worst death comes unexpectedly

The best advice I've ever received? Well, let me tell you, it's actually a Slovak phrase that my Slovak friend shared with me, and it has truly shaped my life. It's so beautifully expressed in the Slovak language that I'll share it in its original form and then attempt to translate it. The advice is Najhoršia smrť je z prekvapenia. Translated to English, it means The worst death is from surprise. This phrase serves as a reminder that we should never take things for granted and always appreciate what truly matters.

So by the time I get to the marathon of an ironman, my heart rate is actually quite low, would be in the low to mid one '40s, which for me is quite low, simply because there is exhaustion from the rest of the disciplines. And of course, there is excitement, and you push, and it's a race, and all that. But unless it's Hawaii where the heart rate does climb higher because of the climatic conditions, I am mid to low one '40s.

My heart rate during an ironman marathon is usually low to mid 140s, unless it's in Hawaii where the climatic conditions can make it higher.

What’s your average HR during the run in a full ironman?

Surprising revelation: Low heart rate during Ironman marathon

During the run portion of a full Ironman, my average heart rate is typically quite low, ranging from the low to mid 140s. This may seem low for me, but it's due to exhaustion from the previous disciplines and the excitement of the race. However, in races like the one in Hawaii where the climatic conditions are more challenging, my heart rate may climb higher. Generally, though, I maintain a heart rate in the mid to low 140s during the run.

Typical day of nutrition, I have actually just finished my morning coffee, which was an americano double espresso with some water. Classic, good, old, humble banana. Nothing wrong with that. Get fired up. I'm about to go running, so I like to keep it light. And the nutrition I have is very much adapted to the training I have, whether I'm trying-- what I'm trying to achieve that day. It's never really the same. Although, I do have my standard meals that I go to, but I really adapt the timing of it. Say I'm having a super long training day, I might actually only have two meals in the day and try and get in most my nutrients on the bike, which would be in terms of more an energy drink, maybe some gels and some bars. I do like a protein heavier bar, simply because it sustains me for a little bit longer, which would be something that I'll get in terms of egg whites, dates, or that kind of thing, working together nicely. And then I generally load up quite heavily on dinner. I do not subscribe to any low carb, low fat, or low protein, high protein, whatever, diet. I try to get a good balance in. I do have a lot of fat in my diet, in terms of olive oil. I'll probably go through about a liter a week, add to that some coconut oil and, that kind of thing. But, again, for me, I balance it out with the other nutrients, as well. And my favorite snack I actually got from Dan Plus, who's also on here. I believe they call it the nut butter slam, or something like that, which is a piece of dark chocolate with your favorite nut butter on it. It's a great snack for you in between that I really enjoy. Feels like a treat, sustains me well and, at the same time, doesn't bother me for my next session.

I have coffee for breakfast with a banana, and then my nutrition varies depending on my training for the day. Usually I'll have energy drinks, gels and protein bars on long training days and then a heavier dinner. I also like to snack on dark chocolate with nut butter.

What does a typical day of nutrition look like?

A Day of Nutrition: Coffee, Bananas, and Adapting to Training

A typical day of nutrition for me starts with a morning coffee, usually an americano double espresso with some water. I like to keep it light before my morning run, so a banana is a classic choice to fuel up.

My nutrition throughout the day varies based on my training goals and activities. While I have some standard meals that I go to, I adapt the timing and composition of my meals. For example, on a long training day, I might only have two meals and focus on getting most of my nutrients through energy drinks, gels, and bars while I'm on the bike. I prefer protein-heavy bars that combine ingredients like egg whites and dates for sustained energy.

I tend to load up on dinner, and I don't follow any specific diet like low carb, low fat, or high protein. I aim for a good balance of nutrients. I incorporate healthy fats into my diet, such as olive oil and coconut oil, along with other essential nutrients.

One of my favorite snacks, inspired by Dan Plus, is what they call the nut butter slam. It's a piece of dark chocolate topped with your favorite nut butter. It's a satisfying and enjoyable snack that keeps me fueled between sessions without weighing me down.

Overall, my nutrition is tailored to my training needs and preferences, focusing on a balanced approach to fueling my body effectively.

Hey there, good question. Thanks for this one. What recovery tools would you recommend to athletes? So when it comes to recovery, first and foremost, not thinking of tools. I always like to think of the three pillars of recovery. And they are sleep, so making sure you have good quality sleep. And I think there's a number of tools you can use to make sure you have good quality sleep. So some things like a chatty mat, not having blue light late at night, even buying blue light blocking glasses. And get red light around your house, especially if you're in the European summertime term to really help you with your actual sleep. So good sleep routines. You can even buy some quite cool things like magnesium and taurine and things like this that can actually help with sleep as well. So that's one thing. So there's sleep. There's training periodization. So making sure that you have plenty of recovery between your more intense and hard sessions, particularly ones that are above the anaerobic threshold. And then finally nutrition. So making sure that you go for the right fuel right time approach. So restricting carbs when necessary and increasing carbs when needed around high intensity exercise. And sometimes with recovery, when requiring you doing a high intensity session not that long later, but also restricting high refined sugars and more processed foods, which will also dampen recovery as well as alcohol. And they're the three pillars of recovery. But on top of that, I think one of the things that does come out, and a good meta analysis is published on this was compression salts. Compression salts are one tool that actually has been shown to help. And cold water immersion. So cold water immersion being shown to increase your parasympathetic activity and help with recovery. A great publication has just been actually published on that. Well, actually, I was asked to review it. I don't think it's published yet. But it was shown in there. So hopefully that one will be published soon. I hope this helps. And thanks for the question.

When it comes to recovery, the three pillars are sleep, periodization, and nutrition. Other tools include compression salts and cold water immersion, both of which have been shown to increase parasympathetic activity and help with recovery.

What recovery tools would you recommend to athletes?

Optimize Athletes' Recovery: Sleep, Periodization, Nutrition & Recovery Tools

When it comes to recovery tools for athletes, it's important to focus on the three pillars of recovery: sleep, training periodization, and nutrition.

For sleep, prioritize good quality sleep by implementing strategies such as using a chatty mat, avoiding blue light late at night, and considering blue light blocking glasses. Creating a sleep routine and incorporating supplements like magnesium and taurine can also aid in improving sleep quality.

Training periodization involves allowing ample recovery time between intense sessions, especially those above the anaerobic threshold. This helps prevent overtraining and promotes better overall recovery.

In terms of nutrition, follow a fueling approach that matches your training needs. Adjust carbohydrate intake based on exercise intensity, increasing them when necessary for high-intensity workouts and restricting them when not needed. Avoiding high refined sugars, processed foods, and alcohol can also support recovery.

Additionally, two recovery tools that have shown effectiveness are compression salts and cold water immersion. Compression salts have been found to aid in recovery, and cold water immersion can increase parasympathetic activity and promote recovery. Keep an eye out for published studies on these topics for more information.

Remember, prioritizing sleep, training periodization, and nutrition are key, and these additional tools can complement your overall recovery routine.

Hey, Greg. Thanks for the question. I have a morning routine when I'm training. So that typically is alarm at 5:30, get up, have a cup of tea, then literally just drive straight to the pool, do my swim, come home. Then I have a coffee, which is the most important thing of the morning, followed by breakfast. And then I'll have a bit of chilling out time, a bit of mobility in there, and then I'll get on with my second session of the day. If there is not a morning swim session, then my morning pretty much has very little routine. It's always tea followed by coffee. But other than that, there is no real routine for non-swim mornings.

My morning routine when I'm training is to wake up at 5:30, have a cup of tea, drive to the pool for a swim, come home for coffee and breakfast, and then do a second session. On non-swim mornings, my routine is mainly just tea followed by coffee.

A Champion's Morning Routine: Tea, Swim, Coffee & Success

Thanks for asking, Greg. My morning routine varies depending on whether I have a swim training session or not. When I have a swim session, my alarm goes off at 5:30 am. I get up, have a cup of tea, and head straight to the pool. After my swim, I return home and enjoy a much-needed cup of coffee. Breakfast follows, and then I take some time to relax and do some mobility exercises. Finally, I move on to my second training session of the day.

However, on mornings without a swim session, my routine is quite flexible. I still start with tea and then have my essential cup of coffee. Apart from that, there isn't a set routine for non-swim mornings.

Hey, David, thanks for the question. So on average, when I'm kind of just training normally, I would swim anywhere from 20 to 30 kilometers of swimming per week. I will bike-- I normally work in hours on the bike, actually, because a lot of my biking is indoors. So I'll do anywhere from 10 to 15 hours of bike per week. And then on running, it's anywhere from 50 to 80 kilometers. So quite a lot but nothing too heroic. I know a lot of athletes that do probably a bit more than that, but I find that that works perfectly for me to tick along and usually keeps me injury free even though I'm sidelined with a bit of an injury at the moment, but I cannot wait to get back to doing those kind of mileage per week.

I swim 20-30 km per week, bike 10-15 hours per week, and run 50-80 km per week.

How many miles/meters do you swim, run and bike a week? 

Triathlete's Weekly Training Mileage: Swim 20-30 km, Bike 10-15 hrs, Run 50-80 km

Hey, David! Thanks for asking. On average, I typically swim around 20 to 30 kilometers per week. When it comes to biking, I measure my training in hours rather than distance since most of my biking is done indoors. So I usually spend around 10 to 15 hours on the bike each week. As for running, I cover anywhere from 50 to 80 kilometers. It's a decent amount, but not overly extreme. I know some athletes who do even more, but this range works well for me and helps me stay injury-free. Unfortunately, I'm currently dealing with a minor injury, but I'm excited to get back to my regular mileage soon.