Triathlon

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

Surprising revelation: Low heart rate during Ironman marathon

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.

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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.

What does a typical day of nutrition look like?

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

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.

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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.

Is Sam Long the next Jan Frodeno at Ironman racing?

Sam Long's Journey: Carving His Own Path in Ironman Racing

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.

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.

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Sam Long is certainly not the next Jan Frodeno in Ironman racing. It's amusing to hear him being referred to as the Jan Frodeno clone, as we apparently share similar height and weight, or at least I like to think so. But Sam Long is his own unique character. He is young, has achieved success at an earlier stage than me, and seems to be thriving in the sport. He fully dedicates himself to triathlon year-round, which is something I haven't quite managed to do. I believe he will carve his own path, the Sam Long way. I look forward to witnessing his journey and perhaps crossing paths with him a few more times.

Clear and detailed nutrition strategy over IM distance with Maurten?

Also, Maurten doesn't provide recovery products. What's your "Rego" integration?

Flexible Nutrition Strategy: Liquid Fuel & Listening to Hunger

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 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.

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Hey, Ricardo. When it comes to having a clear and detailed nutrition strategy over IM distance with Maurten, it can be quite tricky for me. I find that flexibility on race day works best for me, as it's hard to measure exactly how much I consume. I aim for around 400 calories per hour, but it's challenging to determine the exact amount I'm getting from gels. Maurten gels contain 100 calories, but I don't consume the entire gel, probably around 90% due to the remaining stuck in the packet. It's a roundabout process, and there are small details to consider.

During an Ironman or half Ironman, I only consume liquids in the form of drink powders and gels. However, the sweetness of these products can be overwhelming, even though Maurten is flavor neutral. Before the race, I ensure I have a balanced intake of proteins, carbs, and fats. I don't rely on specific supplements for racing, as I haven't found them to provide significant benefits. I work more based on how I feel rather than following a strict plan. I know I need to take around two gels per hour, which roughly equates to 400 calories, give or take 50 calories. I also listen to my hunger sensations during the run portion of the race. These days, I can use a Supersapiens patch to measure my glucose levels and confirm my intuitions with data, which has been valuable. Ultimately, it's a consume-to-feel approach for me.

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

Jim's Intense Once-a-Week Heavy Weight Lifting Routine Revealed

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.

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.

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Yes, I do lift heavy weights. I incorporate heavy weightlifting into my routine once a week. My focus is primarily on squat and leg power, but I have also started incorporating upper body weights, which I didn't do before. 

In terms of reps, I typically aim for anywhere between four and two reps for a pure strength set. I start with four reps and as I increase the weight, I reduce the number of reps to two. This progression allows me to gradually build up strength. 

I follow a gradual build-up approach, working my way towards peaking about three weeks before my main events in terms of pure power.

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

Pre-Workout Fuel: Light and Digestible for High-Intensity Exercise

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.

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.

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Before a 60-90 minute high-intensity run, bike, or swim, my go-to meal varies depending on the discipline. For a run, I prefer something very light, such as a banana with peanut butter or a rice cracker with a similar topping. I also like to have a Black Doubleshot Espresso for a little extra energy. During the run, I rely on drinks with added energy if they are available, like a sports drink or energy-infused water.

I aim to keep my pre-workout meal easily digestible, and I try to follow a gluten-free diet throughout the day leading up to the session. Even if the workout is in the afternoon, I still opt for lighter meals to accommodate my slightly more sensitive stomach before running.

After the workout, I enjoy reaping the benefits of the exercise and refueling appropriately.

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