220 Triathlon

FUEL LIKE A PRO

The secret to two-time Kona podium finisher David McNamee’s elite performanc­e? Bagels…

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BREAKFAST AND PRE-3.8KM SWIM

“My race-day breakfast consists of two bagels with honey, washed down with an Americano. Bagels are a fantastic source of dense calories but are pretty easy on the stomach, while coffee just makes everything better. I’ll then sip an electrolyt­e drink up until the swim start.”

180KM BIKE

“I aim to eat between 60-70g of carbohydra­tes per hour. In most races, this is a mixture of chopped-up energy bars stored in a bento box that’s strapped to my frame and gels that I squeeze into a water bottle so there’s no faffing around with opening them mid-race. Also, I constantly drink, alternatin­g between bottles of water and a carbohydra­te drink. In really hot races (Kona), I’ll swap out the energy bar for jelly blocks as the bars can end up a sticky mess.”

42.2KM RUN

“My aim here is to keep consuming calories but not so much that my stomach’s overloaded. For me, that’s usually two gels per hour. Also, I try and stick to drinking just water. I start the run with three gels that I have in my transition bag, so I don’t need to worry about grabbing gels at an early aid station. I always make sure I know what gels will be offered at the aid stations and practise with them in the weeks leading up to the event. The final half of the race I start to use caffeine. This is usually through caffeine gels (I make sure to find out what flavour of gels are the caffeinate­d pre-race). Then if I feel like I’m about to hit the wall, I grab some cola or Red Bull and hope it helps me out of the hole!”

POST-RACE

“First off, I look to consume a recovery shake or milkshake. That sends some protein and carbohydra­tes into my body and kickstarts the recovery process. After that, I let my body decide what to eat and drink, though my one rule is that you should aim for highqualit­y food; even though it’s tempting, avoid the junk food or poor-quality grub. Give your body the best chance to start the recovery process. Then there’s always a nice beer or two that evening.”

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KAREN BEARD/GETTY IMAGES
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ALEX CAPARROS/GETTY IMAGES
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AL BELLO/GETTY IMAGES
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ARX0NT/GETTY IMAGES

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