Weight: 158 lbs
- 2016 Island House Triathlon 2nd
- 2016 St.Anthony’s Olympic Champion
- 2016 NYC Olympic Champion
- 2016 Rev3 Quassy Olympic Champion
- 2016 Rev3 Pocono Mountains Olympic Champion
- 2015 Tri Rock Philadelphia Olympic Champion
- 2015 Challenge Knoxville 70.3 Champion
- 2015 St. Anthony’s Olympic Champion
- 2013-2014 Lifetime Fitness Series Champion
- 2013 Triathlete of the Year
- 2012 Triathlete of the Year
Why First Endurance?
I chose First Endurance for my training and racing nutrition because I feel like it is the most scientifically researched, endurance specific products on the market. I never fear drug tests and the flavors are great. Not to mention the wealth of knowledge that is available from Robert and his staff is second to none.
My Olympic Distance Nutrition Plan:
Day Before the Race: Olympic distance non-draft and ITU
As with my approach to pretty much everything the day before the race, the work has already been done. There is nothing that you can eat the day before your race to dramatically help your performance, however, if you get too adventurous you can certainly destroy your race. With that in mind I tend to stick to familiar things.
Breakfast: I always try and eat a big breakfast. I always feel better throughout a day if I feel full in the morning so most times I try and find an IHOP or someplace where I can get eggs, pancakes, hash browns, etc. I drink coffee the morning before as I do most mornings and really focus on trying to drink extra water.
Lunch: I am all about familiarity. I have eaten a million chicken burrito’s or turkey sandwiches so I stick with stuff that I know makes me feel good. I try and continue drinking water and usually a bottle or two of EFS.
Dinner: This is the crucial one for me simply because it will have the most direct impact on my morning for the race. As I often have written, pizza is my go-tp, Hawaiian in particular. I have found that it fills me up, has a little of everything on it and it is super easy to find, at least in The States. If I am somewhere like the moon and there is just no delivery, then I go with chicken and pasta as a back up. Always lots of water and then I drink another bottle of EFS at night lounging around. I also like to eat my dinner early, say 5:30 and then if I get hungry before bed I will grab a snack, but I never, ever, go to bed hungry.
Race Day Nutrition:
Race Morning: Race morning is for me the easiest meal of the whole weekend, because after years of swimming in the early mornings and now years of racing I have it down perfectly. – 2 packets of instant brown sugar and maple syrup oatmeal. (the same thing I have always eaten before 5am swim practices) – 1 bottle of EFS lemon-lime with 1/2 a scoop of PreRace. Its always the same, I can make the oatmeal using any hotel room coffee maker for hot water and I know it works.
Pre-Swim: As I am setting up T2 and walking down to the water I will eat about 200 cal of EFS vanilla gel and take up to 2 more PreRace cap’s.
During Bike: On the bike I always have two bottles, one filled with just water and the other filled with what I like to call “Hulk Juice” –
Hulk Juice: – 1 scoop of EFS lemon lime, 1/2 scoop of pre race powder, 200 cal of EFS vanilla gel Usually I consume about 2/3 of the bottle of Hulk Juice and about 1/2 the bottle of water.
During Run: Since all my races are short course races I don’t eat anything on the run. That is why it is so imperative I get in some calories on the bike. I will grab water at the aid stations accordingly but usually just throw some on my face or head if it is a hot day.
My Ironman 70.3 Nutrition Plan:
Pre Race: Gluten, dairy and red-meat free for 24 hours.
Race Morning: Normal oatmeal breakfast(see Olympic Distance breakfast above) with optional serving of Ultragen. I sip on a serving of EFS-PRO from breakfast till swim start.
During Bike: 200 calorie bottle of EFS-PRO. Drink first, then I replace with water. 320 calorie bottle of EFS-PRO (drink 1:1 with water from extra bottle).
During Run: 200 calorie flask of EFS Liquid Shot topped off with water. I take sips and chase with water at aid stations and consume more water if needed, depending on temperature This will gets me to mile 8-10. I finish up with whatever I feel my body wants/needs.