Olympic Champion World Champion
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. Transcript: "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."
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. Transcript: "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."
Sam Long is not the next Jan Frodeno. He's doing well and has already achieved success early on in his career, living triathlon 100% for seemingly 365 days of the year. I'm looking forward to being part of his journey. Transcript: "Good old Sam Long. He is definitely not the next Jan Frodeno. And it's one of those things that gives me extra motivation every time I read it, the Jan Frodeno clone, as he is called, because he's apparently as tall and as heavy as I am, or as light. I like to think light. Anyways, he's definitely his very own character. He's young. He's had success much earlier than me and seems to be doing really, really well. He's also living triathlon 100% for seemingly 365 days of the year, which is something I never quite managed to do. And so I think he will go his own way. And that will be the Sam Long way. Anyways, I look forward to being part of that journey maybe a couple of more times."
I aim for around 400 calories an hour during a race, and take in only liquid forms such as drink powders and gels. Before the race, I make sure to be topped up on proteins, carbs and fats. I work more on feel than scientific measurements and use data from Supersapiens patches to confirm my suspicions. Transcript: "Hey, Ricardo. So clear and detailed for me is always very, very tricky because I think one of the things that works the best for me is being flexible on race day in terms of taking how much I can. I aim for about 400 calories an hour. But it's very, very hard to measure that out because you never know how much you're actually sipping. The gel-- there is 100 calories in a Maurten Gel, but am I taking the whole gel? Definitely not. I'm probably at very best getting 90% because of the rest that's still stuck in the packet you can't get out, and just very little details that are all around that you kind of need to realize what you're doing is very much a roundabout way. So for me, clear and detailed, I can only tell you that the only thing I take in is in a liquid form during an ironman, half ironman, definitely so. So it's definitely only having drink powders and gels. That is also something, of course, that is very, very sweet and basically pushes my palate to the limit, even though Maurten being flavor neutral still has that sweetness to it. And before the race, I make sure that I'm definitely topped up on all three nutrients, so that's proteins, carbs, and fats. There are no supplements as such that I race on particularly. I have worked with BCAA in the past and protein powders and all these kind of things, but I have genuinely found there to be no particular benefit. I'm not as scientific as other athletes out there. I definitely work much more on feel, and the feel is very, very important to me. And that's why I don't actually write out what I want to do. I just know I need to take about two gels an hour. If I have my drink powder with me, then that works roughly to be about 400 plus/minus 50 calories an hour, and I take it from there. And then, still, even on the run, I very much try and listen to the hunger sensations I get. Of course, these days, I can measure it better with a Supersapiens patch and actually confirm my suspicions with data, which has proved to be quite valuable because it's not actually always on. But then it's still very much consume to feel kind of deal."
I lift weights once a week, focusing on the squat and leg power. I do 4-2 reps for a pure strength set, building up for 3 weeks to peak for my main event. Transcript: "So, Jim, big fan of lifting some weights. I do heavy weights only once a week where I actually get into heavy weights. For me, much of it is based around the squat and leg power, but I have actually changed to do some upper body weights as well, which I never used to. Reps, I do anywhere between four and two reps for a pure strength set, obviously starting off with four and then the heavier I get I would only do two reps and work my way around there. So that follows a long build up of getting there and slowly working my way to peaking about three weeks out from my main events in terms of pure power."
Before a run, I prefer something light like a banana with peanut butter or a rice cracker, plus an energy drink. I also try to be gluten free for the whole day before the session. Transcript: "Hey, Benjamin. Currently dressed to head out on the bike. But for a run, my go-to would be a Black Doubleshot Espresso and something very light. I'm talking either banana with some peanut butter or a rice cracker with something similar, just very, very light. And then I prefer to get my energy from drinks if you have that available, say, if you're heading to the track or something that you have a drink bottle with some energy in that. And yeah, just keep it easily digestible. And generally, I try to be gluten free before that session for the whole day. So even if I'm doing that session in the afternoon, I try and just eat lightly simply because my stomach is a little bit more sensitive before run. And yeah, savor the benefits afterwards."