Triathlon

What does a typical day of nutrition look like?

Olympian's nutrition: Simple, whole foods for optimal performance.

Hey, Adriana. A typical day of nutrition for me is pretty basic. I wake up. I have coffee, usually, a banana or maybe a Clif Bar or something light and simple like that to get me out the door for the first session, maybe an early swim. And then I'll have a proper breakfast after that first workout so something like eggs, maybe a little bit of cheese, a tortilla, avocado, maybe some yogurt and granola. And then lunch time and dinner, usually, pretty much centered around more vegetables, salad with a lean protein if I do eat meat, although, we've trended away from that in the last few years. And then, yeah, whole grains, something like farro, barley, rice, sometimes pasta, and lots of roasted veg. So yeah, we just try to focus on basically having a lot of vegetables with high nutrient value and a lot of whole foods. Stay away from the process stuff. So I don't adhere to any real strict diet, but that's kind of a basic outline for me. So hopefully, it helps. And good luck to you.

A typical day of nutrition for me consists of coffee, a light breakfast such as eggs and cheese, a salad with a lean protein for lunch, and whole grains with roasted vegetables for dinner. I focus on eating a lot of vegetables with high nutrient value and whole foods, while avoiding processed food.

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A typical day of nutrition for me is quite simple. In the morning, I start with coffee and a light breakfast like a banana or a Clif Bar to fuel me for my first workout, which is usually an early swim. After that session, I have a proper breakfast consisting of eggs, a bit of cheese, a tortilla, avocado, and sometimes yogurt with granola.

For lunch and dinner, I focus on incorporating plenty of vegetables, usually in the form of salads, along with a lean protein if I choose to eat meat (although I've been moving away from that in recent years). I also include whole grains like farro, barley, rice, or occasionally pasta. Roasted vegetables are a favorite of mine. Overall, I prioritize consuming a lot of vegetables with high nutrient value and whole foods, while avoiding processed items.

I don't follow any strict diet, but this basic outline works well for me. I hope this helps, and good luck to you!

What's the biggest training day you’ve ever completed?

Pushing Limits: Epic Training Days of 260 Miles & 12 Hours

I think it's training day that I've ever completed to actually come to mind. The first one is that I guess 2020 just last year. I did a two hundred and sixty mile ride. So 420 km and it took 12 plus hours to get through it. And yeah, it was a massive day on the bike and probably one of the longest in terms of training and then the other one was actually in an Iron Man where things went pretty sideways. For me, Ironman, South Africa, and 2018. And although it was more of a race and less than the training day. It took me a bit over 12 hours to get through that one. And I finished, right? As the sun was setting. So hope to never replicate that one, but those are two of the biggest days I've ever had out there exercising all day long.

Two of the biggest training days I've ever had were a 260 mile bike ride in 2020 and an Ironman race in South Africa in 2018, both taking over 12 hours to complete.

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Two of the biggest training days I've ever completed come to mind. The first one was in 2020 when I did a 260-mile (420 km) bike ride. It took me over 12 hours to complete, and it was an intense day on the bike.

The other significant training day was during an Ironman race in South Africa in 2018. Although it was more of a race than a training day, it still stands out. It took me a bit over 12 hours to finish, and I crossed the finish line as the sun was setting. It was a challenging experience that I hope to never replicate.

Both of these days involved exercising all day long and pushed me to my limits. They were memorable and rewarding accomplishments in my training journey.

Do you use an alarm to wake up in the morning or do you wake up naturally?

Early riser shares secret to waking up naturally with alarm backup

Hey Melanie, I actually do use an alarm clock. Usually I'm waking up pretty early to swim. And yeah, I try to get to bed pretty much around the same time every evening around 8:30. It's really early, I know, but, but I'm waking up at about 4:45 every morning. So I do use an alarm clock. However, I would say, when I'm really established in my routine. I'm usually awake anyway, about two or three minutes before my alarm goes off. So, I'm ready to get up. And, you know, the alarm is really just there for backup, but everyone is a little different. So yeah, you just kind of have to figure Figure out what works for you, but for me, it's kind of that combination of using the alarm, but also waking up naturally. Hope that helps you.

I use an alarm clock to wake up early in the morning, but I'm usually up a few minutes before it goes off. Everyone's routine is different though, so figure out what works best for you.

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Hey Melanie, I do use an alarm clock to wake up in the morning. I have an early start for swimming, so I try to maintain a consistent bedtime around 8:30 PM. I usually set my alarm for 4:45 AM. Interestingly, when I'm in a good routine, I often wake up a couple of minutes before the alarm goes off. So, the alarm is more of a backup for me. Everyone has their own preferences and routines, so it's important to figure out what works best for you. I hope that helps!

How do you prioritize time with family/kids? Any NY resolutions or tips?

Maximizing Family Time: Prioritizing Presence and Setting a Positive Example

Hey, any great question? Yeah, I'm a relatively new father of two. One. That's two and a half, and one, that's almost one year old. So, yeah, I'm still learning and adjusting, you know, to this reality and trying to figure out the best way to prioritize my time with them. And the truth is that yeah. I want to show them that it's important to go out the door and to work hard and to do a job. Well, so when I'm out training, I just try to compartmentalize and focus on that and then when I'm home, I really just try to eliminate some of the fluff in my life, you know, maybe just browsing aimlessly on Computer or looking at social media and doom scrolling on Twitter or something like that. So yeah, just trying to set a positive example and really be around and be present and engaged with them when I'm home. It's easier said than done. There's a lot of things, a lot of distractions out there, I think. But if you can just kind of focus on, you know, being with them, when you're, they're maximizing that time, that's the best you can do. And as far as New Year's resolutions go, the one that probably relates to this is, I've just tried to be a lot less reactionary and more calm when small things happen. So, So like they say, don't cry over spilled milk. I'm just trying to show my kids that having a really big reaction to a small thing is maybe not the best way to go about it. So yeah, just staying calm and setting that good example for them to just. Yeah kind of roll with the punches, I guess. So hopefully that helps and good luck with all your parenting take here.

As a new father of two, my New Year's resolution is to be less reactionary and more calm when small things happen, so that I can set a good example for my kids to roll with the punches.

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As a relatively new father of two young children, I'm still learning and adjusting to prioritize my time with them. One approach I take is to compartmentalize my focus when I'm at work or training, so I can fully dedicate my attention to those tasks. When I'm home, I try to eliminate unnecessary distractions like aimlessly browsing the internet or spending too much time on social media. This allows me to be present and engaged with my family.

Setting a positive example is important to me. I want to show my children the value of hard work and dedication. It's easier said than done, as there are many distractions in today's world. However, by prioritizing quality time with my family and maximizing those moments, I strive to be the best parent I can be.

In terms of New Year's resolutions, one that relates to this is my commitment to being less reactionary and more calm when small things happen. I want to demonstrate to my kids that overreacting to minor issues is not the best approach. By staying calm and composed, I hope to teach them to roll with the punches and handle challenges with grace.

Parenting is a journey, and I wish you the best of luck in your own parenting endeavors.

Knowing what you know now, what advice would you give your 18-year-old self?

Time heals: Advice for my younger self - stay patient and keep pushing!

Yeah, I think the advice that I would give my younger self would be to remain patient. Even when things are really difficult or they seem like they're stacked against you, virtually everything in life is just a moment in time, that passes. So, you know, even the heart of times when when things are not going your way, if you have an injury or a setback, or you're just not fully engaged mentally, you know, I think being patient and waiting for things to come around and continuing to do the hard way, hard work day. Day in and day out is really important. So just remember that. Yeah. When the going gets tough, just keep going and eventually it will improve.

Remain patient during difficult times and keep working hard, eventually things will improve.

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The advice I would give my 18-year-old self is to remain patient. Life can be challenging and it may feel like everything is against you at times, but it's important to remember that these difficult moments are just temporary. Whether it's facing setbacks, dealing with injuries, or feeling mentally disengaged, being patient and persevering through hard work is crucial. When the going gets tough, keep going, because eventually things will improve.

What treadmill do you love that goes really easy on the knees and doesn’t totally break the bank?

Used Woodway: The Best Treadmill for Knees & Budget

Eric it's been Hoffman here. Just checking in with you and answering your question. This is actually the treadmill that I have. It's a used wood way. This is something that I found on Craigslist, and what I really like about it is it has the, you know, the speed that I need and then like you were saying, you know, it's a treadmill that it's actually easy on your body. It's easy on the joints. Everyone knows that this slat system that they have these rubber belt is actually one of the most comfortable and probably the easiest on your body. So, highly recommended, you can find one use on Craigslist, if that's something that That you want to do otherwise, yeah, if you're looking to buy a new one, they're a little more expensive, but I think they're the best on the market. So good luck with your search.

I have a used Woodway treadmill that I found on Craigslist, which is great for speed and easy on the joints. It's highly recommended and if you're looking to buy a new one, they're expensive but the best on the market.

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Ben Hoffman is a professional triathlete. Originally from Grand Junction, Colorado, he was first exposed to the sport at the University of Montana in Missoula and quickly rose to the top of the ranks at the collegiate level. Since then he has moved on to train in Boulder, Colorado, and Tucson, Arizona, two of the fitness meccas of the U.S. Since turning professional in 2007, Ben has earned Ironman, Half-Ironman, and National Champion victories (8x Ironman Champion, 7x Ironman 70.3 Champion). 