Triathlon

What is your go-to meal before a 60-90min high-intensity run, bike, or swim? Does it change per discipline?

Optimal Timing & Fueling for High-Intensity Workouts: Insights from an Athlete

Hi Benjamin, it's a great question. My routine was to always time the workouts, 2, to 3 hours after breakfast or lunch. So I'd have a normal breakfast or lunch and make sure my intense workouts were a good few hours. After that. I would always have a cup of coffee, maybe an hour before, and if I was feeling a little light on calories, and I needed a Top-Up. I might take a gel 30 minutes before the intense workout. But yeah, I think it's a great question because Fueling your body, particularly for those intense workouts is really important and it's important part of planning our training. I was always a little more tolerant and could have something in my stomach for the, for the bike workouts, but particular with the swimming and the running those really high intensity workouts. I would, I would schedule them a good few hours after my meals. Good luck.

I would have a normal breakfast or lunch 2 to 3 hours before an intense workout and then have a cup of coffee an hour prior, and if I was feeling light on calories, I might take a gel 30 minutes before the workout.

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Before a 60-90 minute high-intensity run, bike, or swim, my go-to meal would be a regular breakfast or lunch, timed 2 to 3 hours before the workout. I would make sure to have a cup of coffee about an hour before the workout. If I felt like I needed an extra calorie boost, I might take a gel 30 minutes before the intense session.

Fueling your body properly for intense workouts is crucial and should be a part of your training plan. Personally, I found that I could tolerate having something in my stomach for bike workouts, but for swimming and running, especially at high intensity, I preferred scheduling them a few hours after my meals.

Remember, everyone's preferences and tolerances may vary, so find what works best for you. Good luck with your training!

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

Unbelievable Training Day: 12x400s, 100-mile ride, 12x1-mile repeats!

I had some huge training days. What was the biggest? When I was training for-- it was interesting because when I was a short-course athlete, I used to love packaging the training up short and fast and get it over and done with. Of course, that's not what you need when you're doing Ironman racing. So I did a couple of days where I would do 12 400s in the pool off a send off short rest, straight into 100 or 120 mile ride with some race pace work, and then finish off with 12 1-mile repeats, then this little stretch of road in Boulder that I think I wore a footpath in the side of it. I ran up and down it so many times.

My biggest training day was 12 400s in the pool, followed by a 100-120 mile ride with race pace work, and then 12 1-mile repeats on a stretch of road in Boulder.

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I've had some incredibly challenging training days, but the biggest one stands out when I was preparing for Ironman racing. As a former short-course athlete, my training used to be focused on shorter and faster sessions. However, Ironman racing requires a different approach.

On this particular day, I pushed myself to complete a grueling training session. It started with 12 400-meter intervals in the pool, with short rest periods in between. After that, I immediately transitioned to a 100 or 120-mile bike ride, incorporating some race pace work to simulate race conditions. Finally, I wrapped up the day with 12 1-mile repeats on a stretch of road in Boulder. I ran up and down that road so many times that I think I wore a footpath into the side of it.

This training day was a significant physical and mental challenge, but it was necessary to prepare for the demands of Ironman racing. It pushed me to my limits and helped me build the endurance and strength required for the race.

What does a typical day of nutrition look like?

Elite athlete shares his sustainable nutrition strategy

Hello, Adriana. A typical day of nutrition when I was in heavy training. Could change depending on what was on the schedule for training that day. And also I guess what phase of training. I was in what what volumes I was punching out in terms of mileage and also the intensity. So, you know, as I stepped into the the longer distance training which was at about 33 or 34 years of age. I would often do the first session of the day fasted so it could be a He right or an easy run. So I usually just have a cup of coffee before that session and then a good breakfast. When I got back. Typically though. My nutrition plan, didn't change too much. It was always based around three good meals a day, breakfast, lunch and dinner breakfast, could be oatmeal or toast eggs, and avocado on toast lunch would always be a sandwich usually with protein chicken or turkey with avocado and and then dinner could be fish a lean meat. Chicken, red meat, sometimes Pastor. So what I would consider just a normal Healthy diet or healthy eating plan. And as the mileage and the volume went up there would certainly supplement between meals with protein smoothies or protein shakes, you know, mixed with fruit. So fruit fruit protein smoothies. Bananas, berries. A really good protein powder. Yeah, so I would like to supplement and get extra calories in because, you know, it's I guess. It all is based around a Works around calories in versus calories out. And, you know, for me eating was always just about energy and refueling as well as recovery, making sure I had the required energy levels and energy stores to complete the training as it was prescribed. In my program. I was never targeting certain weights. I was never one to jump on the scales for me. It was more about how I felt and how I recovered. So I just wanted to hit the session. And hit the kpis in each session, feeling really strong for me. That was always the main Benchmark. And you know, sometimes when you're training a lot you need to supplement the calories. So I would pay careful attention to my energy levels and how my recovery was. But no real secrets for me, just to sustainable what I would call Common Sense. Eating strategy. Good luck.

A typical day of nutrition for me when I was in heavy training included eating three good meals a day (breakfast, lunch and dinner) plus supplementing with protein smoothies or shakes. My nutrition plan was based around getting enough calories to complete the prescribed training program as well as recovering properly. I paid careful attention to my energy levels and recovery, but there were no real secrets - just a sustainable, common sense approach to eating.

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A typical day of nutrition for me during heavy training would vary depending on the training schedule and phase. When I transitioned to longer distance training around the age of 33 or 34, I often started the day with a fasted session like a light run or a bike ride, having only a cup of coffee beforehand. Afterward, I would have a substantial breakfast, which could include oatmeal, toast, eggs, and avocado.

Throughout the day, my nutrition plan remained fairly consistent, focusing on three balanced meals: breakfast, lunch, and dinner. Lunch usually consisted of a protein-rich sandwich with chicken or turkey and avocado. Dinner would include fish or lean meats like chicken or red meat, occasionally accompanied by pasta.

As my mileage and training volume increased, I would supplement between meals with protein smoothies or shakes mixed with fruits like bananas and berries. These supplements helped ensure I had enough calories to support my training and recovery. My approach to eating was centered around energy, refueling, and maintaining the required energy levels for my training program.

I never focused on specific weights or numbers on the scale. Instead, my main goal was to feel strong and recover well, enabling me to perform at my best during training sessions. I paid attention to my energy levels and recovery, adjusting my calorie intake as needed. Overall, my nutrition strategy was based on common sense and sustainability.

What’s the most embarrassing thing to happen to you?

Party Mix-Up Madness: Dad crashes two wrong parties in 24 hours

Hi, Jessica, the most embarrassing thing that's happened to me. I'm not sure if it was in my whole life. But recently within the last few years anyway, was I was probably five years ago. Now, I had to take my son to a birthday party and I just flown in from the US that morning. So I was pretty tired and sleep deprived and caught a cab home from the airport and my wife had left me the instruction. So I grabbed my son who was about 6 or 7 years old at the time. And um, yeah, we headed to this party walked into this place Center and I said to the guy at the front desk, I'm looking for for Billy's party. He directed me to a room and Austin and I were the first ones there. So we went in and started kicking, the soccer ball around. And anyway, people started to arrive and I was playing some games with the kids soccer and dodgeball and few things like that and, you know, helping myself to a little bitter, fairy floss and a few of the other lollies. And I noticed some of the other moms looking at me. So, I went up to my son and I said, oh, which one's Billy. And my son said, oh, none of them. I can't see Billy. And I said, well, do you know any of these kids? He said? No, I've never seen any of them. So as it turns out, we're at the wrong party. We're at the party of a boy called, William, so we got out. Exit stage left, drop their fairy, floss and bolted for the doors and got out into the current. I ring my wife and she said, look, I'm going to have to text you back. My phone's about to go dead. And anyway, she texted me, the phone number of another friend of Austin's mom. And she said, in the message ring. This lady should be able to give you directions to the party. So, I rang this lady and she gave me directions. She sent me texted me, the address. I turned up at this other party walk. Tin introduced Ozzy and I we handed over our present. Austin just walked walk straight through made himself at home. Ripped, his gear off jumped in the pool with the other kids. So I went over and started talking to some of the other parents and You know, again, you wouldn't believe it. Same thing about half an hour later. One of the other dad's came over and said I made, I think you're at the wrong party. So, I'm standing there with a hot dog in one hand, and a beer in the other, my son's doing cannonballs into the pool and we're at the wrong party. Again that the mum of the of the little girl whose party it was was too polite to kind of say anything. So anyway, we excuse ourselves and turns out the party were actually trying to go to was 24 hours. Is later, so we finally got to that one. We hit up three parties into it about 24 hours. It was pretty embarrassing because for the next few months at school, pick up some of the parents are at the party. Would see me. And just just have a smile on and not in my direction because they are they near the stories are pretty embarrassing moment. But you know what, you come out the other side, Live to Tell the tale. Great question. Thank you.

I recently took my son to the wrong birthday party, and instead of being at the right one 24 hours later, we ended up going to three different parties. Everyone was so polite that I didn't realize we were in the wrong place until a parent told me. It was embarrassing, but I learned from it and now it just makes for a funny story.

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The most embarrassing thing that has happened to me recently was when I took my son to a birthday party. I had just flown in from the US that morning and was tired and sleep-deprived. I went to the wrong party and didn't realize it until we were already playing games and eating snacks. It turned out we were at the wrong party for a boy named Billy, not the one we were supposed to attend. We quickly left and got directions to the correct party from a friend. However, even at the second party, we ended up at the wrong one again. It was quite embarrassing, especially when someone finally pointed it out to me. We eventually made it to the right party, but the mix-up was a funny and embarrassing moment. People at school pickup who were at the party would smile and give me knowing looks for the next few months. It was definitely an embarrassing experience, but you live and learn from it. Thank you for asking!

How do you know when to train though illness or when to rest?

The Importance of Rest and Recovery When Training with Illness

hi, Michael, that's the age-old question of whether or not, we should train when we're sick and I guess You know, A good rule of thumb is err on the side of caution rest, and Recovery is always important, you know, we're subjecting our bodies to a lot of stresses when we're training physical, stresses physical loads, but there's also other loads that were subjected to in work and life. So, you know, when I was really sick or felt really bad, I would always go and seek the advice of an expert. But generally speaking, my rule of thumb was if it was just a mild chest infection or that sort of an infection. I would I would train but it would be very, very low intensity aerobic exercise, just to get some oxygen going around my body and maybe a little bit of air into my lungs. I always felt that that helped me feel better. Yeah, and I was always Guided by the perceived exertion or the effort level as well. I've never send my heart rate too high. I wouldn't send it home. It also just mild exercise. If I had a virus, then I wouldn't train at all. I think it's pretty well documented that viruses can move. Around your body and even move into your heart. And that can that can become dangerous. So I think made always seek the advice of an expert, a doctor, or a specialist and listen to your body. And if in doubt, rest and Recovery is never the wrong answer. Good luck.

If you are sick, it is usually best to err on the side of caution and rest. However, if it is a mild infection, some low-intensity aerobic exercise may help. If you have a virus, it is best not to train at all. It is always advisable to seek the advice of an expert and listen to your body. Rest and recovery is never the wrong answer.

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Knowing when to train through illness or when to rest is a common question. As a rule of thumb, it's best to err on the side of caution and prioritize rest and recovery. Training puts additional stress on our bodies, and considering the physical loads we already experience in work and life, it's important to listen to our bodies.

When feeling really sick or unwell, seeking the advice of an expert is recommended. In cases of mild chest infections or similar conditions, low-intensity aerobic exercise can be considered to get some oxygen flowing and aid in feeling better. However, it's crucial to monitor perceived exertion and avoid pushing the heart rate too high.

If dealing with a virus, it's generally advised not to train at all. Viruses can move throughout the body, potentially affecting the heart and posing risks. Seeking advice from a doctor or specialist is always a wise choice. Ultimately, listening to your body and prioritizing rest and recovery is never the wrong answer.

Do you lift heavy weights? If yes, how often, and do you lift to fatigue or a set number of reps?

Greg's Unique Weightlifting Routine: Heavy weights, low reps to failure

Hi, Greg, I have been lifting weights. I don't know if you'd call them heavy weights, but been enjoying actually getting in the gym usually about twice a week and usually operate on sort of three sets about 8 reps, although occasionally. I do, I do increase the weight and lessen the number of reps. So just go to failure and you know, if the weights increase that's usually about three or four reps. So you're not really following the textbook to be honest though. Just What I like to do in there, and a lot of body weight stuff, solar push-ups a lot of chin UPS, dips. I guess, I think that that form sort of the basis of my routine, but when I get some weight on the bar for things like deadlifts or squats, usually three sets of about 8 reps, but as I said every now and again, I'll just try and throw extra weight on and go to go to failure which is really about three or four reps. Good luck, mate. Happy lifting.

I've been weight lifting twice a week doing three sets of 8 reps, but sometimes increasing the weight and decreasing the number of reps. I also do body weight exercises like push-ups, chin ups, and dips.

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Yes, I do lift weights, although I wouldn't necessarily classify them as heavy weights. I typically go to the gym about twice a week. During my workouts, I usually aim for three sets of around 8 reps. However, occasionally I do increase the weight and decrease the number of reps, going to failure. If I increase the weight, I typically aim for about three or four reps.

To be honest, I don't strictly follow the textbook approach. I like to mix things up and incorporate bodyweight exercises like push-ups, chin-ups, and dips into my routine. These exercises form the basis of my routine. When I do use weights, such as for deadlifts or squats, I typically stick to three sets of around 8 reps. But every now and then, I challenge myself by adding extra weight and going to failure, which usually means about three or four reps.

Good luck with your lifting!

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