Triathlon

Do you measure HRV and/or resting heart rate? If so, how do these metrics influence your training for the day?

Tracking HRV and resting heart rate: Balancing data and intuition.

Great question about HRV and resting heart rate. I do track it on my garmin. But I leave most interpretation to my coaches. And obviously, my feedback on really, just how I feel in correlation to those numbers. Usually, you can tell when you wake up just off of how you feel. If whether your HRV is going to be off, or your resting heart is going to be a little bit high. So a lot of it's known in the body. And then, you know, relaying how you feel to your coaches with what the data is showing.

I track HRV and resting heart rate on my Garmin and usually can tell by how I feel when there are changes. I leave most interpretation to my coaches and relay my feelings to them in correlation with the data.

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Regarding HRV (heart rate variability) and resting heart rate, I do track these metrics on my Garmin device. However, I rely on my coaches for most of the interpretation. I also consider how I feel in relation to these numbers. Often, you can sense if your HRV is off or if your resting heart rate is higher based on how you feel when you wake up. The body provides cues that can be correlated with the data. I communicate my feelings and observations to my coaches, along with the data, to inform my training for the day.

How has your training changed throughout your 70.3 and Ironman career? Also, glad to see you back healthy and getting ready to race again.

Triathlete's Training Evolution: Less Volume, More Strength, Faster Results

Thanks so much for the well-wishes. I'm glad I'm back out and racing. Definitely, a lot of fun training has totally changed to the years. My volume now is less than it was in the past and I can't handle the intensities much either particularly running. So I got to kind of work around that. I do more strength stuff now. So, like a lot more hilly runs which I found. I've always tried to be really fast for Iron Man, but when I just started working on my strength running, I actually ended up running faster and I begotten more. Gone, my cycling work with that Patrol who works. Alongside my head coach Billy Gibbons, but Matt and handles the cycling program. And, you know, we're definitely more on point with doing specific work and he had not as many like overly long rides, you know, over distance rise. I guess I used to do like to a week back in the day when Chloe was in town and now it's definitely less. You still need a few but you know, More isn't always better.

Training for Iron Man has changed over the years. I do more strength-based exercises and shorter, hillier runs than before. My cycling program is more specific and focused, with fewer long rides per week.

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Thank you for the kind words and support. It's great to be back racing and feeling healthy. Over the course of my 70.3 and Ironman career, my training has undergone significant changes. I've reduced my overall volume and have had to adjust my intensity levels, especially in running, due to my body's response. To work around this, I've incorporated more strength training into my routine, including hilly runs. Surprisingly, focusing on building my running strength has actually resulted in faster times and improved performance.

In terms of cycling, I work closely with my head coach Billy Gibbons and Matt, who handles the cycling program. We have become more specific in our training approach, focusing on targeted workouts rather than excessively long rides. While I used to do multiple long rides per week in the past, I have now reduced the frequency. It's important to remember that more is not always better when it comes to training.

Overall, my training has evolved to suit my current needs and capabilities. By making these adjustments, I have been able to continue progressing in my racing career.

How does indoor training compare to outside training (i.e treadmill vs. road, zwift vs road)? What advice would you give if the majority of your training hours are spent indoors?

Unlocking the Power of Indoor Training: Time Efficiency & Fitness Gains, But Don't Forget the Road!

I absolutely love training and doors. I'm not going to lie as a parent. It's easier. It's more time efficient and you can get really fit riding the trainer. I write a tax and honestly when I'm in Boulder in the winter, I write it pretty much every day treadmill to I love the treadmill. It's great for like, turnover. The only issue with the trainer and treadmill is, you don't get that that he'll strength. So, I make sure my long runs I, when I go do outside in the winter that they're hilly, and that gives me the chance to get some of that strength. With and recruit some of the glutes and different muscles that maybe you're not using as much on the treadmill. Same thing with the ride. You got to get used to that variation in terrain, so they're amazing tools. But make sure you do try to get outside just to get that field for the road and the variability.

I love using the trainer and treadmill for my workouts during the winter in Boulder, but to make sure I'm getting the most out of my training, I also make sure to get outside and do some hilly runs to work on my hill strength.

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Indoor training, whether on a treadmill or using platforms like Zwift, offers convenience and time efficiency. It can help improve fitness and provide a controlled environment for specific workouts. However, there are some considerations to keep in mind.

One aspect to be aware of is that indoor training may not fully replicate the demands of outdoor training. For example, on a treadmill, you may not engage certain muscles or experience the same terrain variations as you would on the road. To address this, it's beneficial to incorporate outdoor sessions into your training routine. This allows you to work on hill strength and recruit different muscles that may not be as engaged during indoor workouts.

Similarly, for cycling, it's important to get accustomed to the variations in terrain that you would encounter on the road. While indoor training tools like Zwift provide a virtual experience, nothing quite compares to the real-world conditions of outdoor riding.

In summary, indoor training is a valuable tool for improving fitness and efficiency. However, it's advisable to supplement your training with outdoor sessions to gain a better feel for the road and experience the variability that comes with it.

What does a typical day of nutrition look like?

Fueling for Success: A Pro Athlete's Typical Day of Nutrition

Hey, is your honor so typical day nutrition. And I usually start off with coffee in the morning. We train early. So I don't eat a lot before that first session. If I do it's something small like you can bar or you know, banana whatever it is. Nothing too big and then honestly, I graze for most of the day until I'm done training and then I try to have a good you know, hopefully we're done mid to late afternoon. Have a good lunch and then you know big dinner and honestly, we don't do anything crazy, you know protein like chicken or whatever. Or vegetable and in the starch potato or rice pretty basic, but it does the job definitely a lot of calories for all training. We're doing one thing. I have changed since the heart attack is, I definitely have laid off the red, the red meat, just it does cause inflammation. So I still have steak every now and again, but definitely less red meat. My Dino.

I usually start the day with coffee and something small for breakfast and then graze throughout the day until my training session is finished. I have a good lunch, big dinner and I try to keep it pretty basic with protein, vegetables and some sort of starch like potato or rice. Since having a heart attack, I have cut back on red meat as it causes inflammation.

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A typical day of nutrition for me starts with coffee in the morning. Since I train early, I don't eat a lot before my first session. If I do have something, it's usually a small snack like a protein bar or a banana.

Throughout the day, I tend to graze on smaller meals or snacks until I finish training. Once I'm done, I try to have a good lunch, ideally in the mid to late afternoon. For dinner, I opt for a balanced meal consisting of protein like chicken or fish, vegetables, and a starch like potatoes or rice. It's a pretty basic but fulfilling meal that provides the necessary calories for my training.

Since experiencing a heart attack, I have made some changes to my diet. I have reduced my consumption of red meat due to its potential to cause inflammation. While I still enjoy steak occasionally, I have significantly decreased my intake of red meat.

Overall, my nutrition focuses on providing the fuel and nutrients I need for training while making mindful choices to support my health.

Do you like to train with a group or on your own?

Training with a crew makes fitness more fun

I love training with the group part of Julie, dibbens, crew and getting out with Matt Hansen. Justin Metzler just makes training so much easier and it pushed me to new limits. So I did a lot of solo training back in the day. And if you've been around in the sport a while, you realize it's much more fun when you have your people with you.

I enjoy training with my group and friends, and Justin Metzler has helped me to push beyond my limits. Solo training used to be more common but it's much more enjoyable when I have people to train with.

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I enjoy training with a group, particularly with Julie Dibbens' crew and joining Matt Hansen and Justin Metzler. Training with others makes the experience more enjoyable and pushes me to new limits. While I used to do a lot of solo training in the past, I've come to realize that having your people with you makes it much more fun.

What was your “make or break” moment?

From Navy to Victory: Pro Triathlete's Make-or-Break Moment

Great question. Ronald My make-or-break Moment was New Orleans, 70.3 2009. I just got out of the Navy. I was racing trying to make a go at racing professionally and I lost all my nutrition on the bike. I lost a ton of time on the bike. And then I just decided on the Run. Hey, you know what? Let's just see how fast you can run and I'd almost given up on myself and then they end up having the fastest run of the day. I'd never done before. Ran myself onto the podium and it gave me that little glimmer of hope that I could do it. The next 70.3., I did. I won. I broke the course record and my career propelled from there.

My make-or-break moment was New Orleans 70.3 in 2009, when I lost all my nutrition on the bike and almost gave up on myself, but ended up having the fastest run of the day and ran myself onto the podium. This gave me the confidence to go on and win the next 70.3 race, setting a course record.

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My make or break moment was during the New Orleans 70.3 race in 2009. At that time, I had just left the Navy and was pursuing a career in professional racing. However, during the bike portion of the race, I lost all my nutrition, resulting in a significant time loss. Despite this setback, I made a decision during the run. I decided to push myself and see how fast I could run. Surprisingly, I ended up having the fastest run of the day, something I had never achieved before. This unexpected success propelled me onto the podium and gave me a glimmer of hope that I could achieve my goals. In the next 70.3 race, I not only won but also broke the course record. This moment marked a turning point in my career and set me on a path to further success.

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Professional Triathlete, Father, & Husband.
IRONMAN CHAMPION who races to win yet also lives to inspire.

Timothy ODonnell