I try to get lights out by 10 p.m., up between 5:30 and 6:30, take a B-Complex multivitamin in the morning, keep a consistent bedtime routine, and avoid caffeine after 2:00 p.m. to improve both the quantity and quality of sleep.
 
Transcript: "Personally, I try to be lights out by 10 p.m. every night and I'm typically up between 5:30 and 6:30 depending on the day and what I have going on that day, but it's not just the amount of sleep that you're getting, or the amount of time that you're in bed. It's the quality of sleep. How quickly you're able to fall asleep, are you getting up frequently throughout the night? And things like that. And so a few things that I've learned to Try to make this better for me personally, I never have caffeine after 2:00. I try to take any multivitamin that might have a B-Complex and it, for example, earlier, in the morning, B complex is a stimulant so that might keep you up later at night. I try to keep the same routine bedtime routine where I'm starting to wind down around the same time every night try to be in bed or around the same time every night and And yeah, those are a couple of the things that I found that have helped me out a little bit to improve, not just the total number of hours that I sleep, but also the quality of sleep than I'm getting."

I follow a balanced diet with mostly whole foods and some supplements to fill in the gaps, but I don't shy away from indulgences in moderation, especially if my workout calls for extra calories.
 
Transcript: "My typical daily nutrition plan would probably surprise. A lot of people, I don't follow any sort of fad diets or anything like that. I think that we were given a variety of different teeth for a reason. So we were meant to eat a variety in our diet and eat a well-balanced diet. I definitely prefer to get most of my My nutrients from Whole Foods from like actual fruits, vegetables and and rely on supplements just to kind of fill in the gaps. So that's really an important Philosophy for me. But, you know, I'm not afraid to have you. No refined sugars in moderation or things like that. Just because it's often really hard to get to the number of calories that I need on a regular basis to meet the training. Loads that I'm, I'm doing and so Yeah. Obviously real foods are the backbone of my diet but sometimes I just need some extra calories and if I'm feeling low or light on calories post-workout, you know, having a candy bar or or, you know, something like that is is not going to, you know, hurt me, especially if I just burned, you know, 3,000 calories in my last workout. So I think that, you know, for We're training and racing at a lot. Very high volumes that opens up the type of foods that we can get away with eating. You know. I do enjoy eating and so I definitely like to train a lot so I don't have to really think about oh I shouldn't eat that or I shouldn't eat that I like to just kind of eat what I feel like."

I was running in third place and passed out a mile and a half from the finish line. Woke up hugging a 2 liter of coke, trying to get my wits back. Had bad cramps afterwards, increased my sweat rate to 8 pounds an hour. Been trying to adjust my nutrition plan while trying to bring the sweat rate back down.
 
Transcript: "First off. Thanks for watching the podcast. Yeah. So I was in Ironman Texas and it was about a mile and a half from the Finish Line. I was running in third and I could see second place lesson about 10 seconds in front of me. And so I said, okay, I have one more push left in me and my body said no you don't and I just kind of passed out and I must have been right next to an aid station because the next thing I remember was waking up hugging or next thing I remember was coming to and hugging a two liter bottle of coke and and just trying to get my wits back about me, I was cramping really bad from. Then on, I wasn't cramping before that, which was kind of odd and then, yeah, I was just trying to walk it into the finish line. But, you know, I would take three steps and just be like, and full Like cramping. So not a fun experience, not one that I hope to have to relive and definitely something that has taken me a while to get over because my sweat rate is significantly increased after that. And so it went up to eight pounds an hour, like I mentioned on the show and so I've been trying to adjust my nutrition plan and do with that while also trying to find ways to bring that back down."

I don't believe in doing epic training sessions, but rather executing the same training plan over and over again to get the work done.
 
Transcript: "Unfortunately my answer for this one is going to be pretty, pretty boring. You know, there's if I'm ever given a session by my bike coach that I can execute, I get pretty frustrated. It's not we don't do a lot of Epic training sets or you know, a lot of we do some sessions to failure but that's, you know, usually with the knowledge of we're going to hold this until you can't hold it anymore. I really don't believe in the philosophy of doing these epic sessions that, you know, you may or may not hit. I really think that you have to show in day up day in and day out and get the work done. It's so it's not about doing one or two really, really hard sessions. It's about being able to execute the training plan over and over and over again. So, yeah, it's a little bit of a vanilla answer with not a lot of a lot of impressive. Of power numbers or anything like that, but I do think that's the best answer that I have for you."

I would choose cycling if I had to pick one, as I'm really enjoying riding my bike right now and the thought of a crit race is intimidating. I would be a time trialist on the bike.
 
Transcript: "Honestly the thing I like best about Triathlon, the most is the variety, every day is different. Some days are more swim Focus somewhere, more bike Focus. Sometimes you have doing all three of them in one day but it gives so much variety and training. I would really struggle going into a single sport only afterwards. But if I was hard pressed to have to choose one, I would probably choose cycling. I'm really enjoying riding my bike right now and enjoying the time that I'm spending in the saddle. And so yeah, I would probably go into that. I've definitely be a time trial is because the thought of a Crip race is terrifying to me right now. Yeah, so I would just be a time trial guy on the bike."

Sugary products have a place in endurance sports as they can help refill glycogen storage bins while exercising or shortly after. However, it needs to be balanced with other healthy choices in order to ensure long-term health.
 
Transcript: "Sugary products definitely have a place in Endurance, Sports, there's, you're burning a lot of calories, a lot more than that, average human and so you shouldn't be feeling the same way that the average human is, and that that's something that isn't talked about enough. You know, you see all these magazines and talk shows talking about how bad, you know, sugar is and they kind of vilify it. They're not doing the same things that you're doing as as an endurance athlete or as a triathlete or, you know, whatever sport that you're doing. And so you need to make sure that you're feeling to meet the demands that you're putting out. Otherwise, you find yourself in a chronic energy deficit and that's not healthy either. And that will have a lot of long-term effects. And so if you are, you know, emptying your storage bins of glycogen you need to refill those storage bins as well, and sometimes you need to be able to do it. Refill, those storage bins while you're still exercising, or when you finish you want to refill them relatively quickly. So you're not going after like your other stored energy in terms of protein, you don't want to be harvesting your own protein because you don't have enough sugar available for you. That's going to be counterintuitive to the training that you just did. So long way of saying that there is a place for the sugary products that you're talking about and they can actually in Ensure your long-term health? With that being said, it obviously has to be a balance and you know, doing it at the right time and so you just need to keep working on making the best decisions based on that balance."