Travel day. Airport → hotel → bike build → course recon. The unglamorous side of professional triathlon.

Race-day nutrition can make or break a long-course performance. Here's exactly what I eat and drink during an Ironman.

Pre-Race (Morning)

• 3 hours before: White rice with honey, banana, coffee
• 90 min before: Bottle of carb drink (40g carbs)
• 30 min before: Gel + water

Swim

• Nothing. Stay hydrated in the days before.

Bike (4-5 hours)

My target: 90g carbs per hour from a mix of sources.

Every 20 minutes:

• Alternate between gel (25g) and solid food (bar, 30g)
• Sip from ca...

Reflecting on my journey. From back-of-the-pack age grouper to the pro start line. Never stop believing.

Race Report

First race of the season and it was a great shakeout. Not chasing results at this point — this was all about process.

The swim felt effortless. Months of technique work with my swim coach have finally clicked. I'm holding speed at a lower effort, which sets up the rest of the race perfectly.

On the bike, I tested my new position for the first time in a race scenario. Some adjustments needed — I was getting some lower back tightness after 60km — but overall the aero gains are sig...

A decade in professional triathlon has taught me more about life than any classroom ever could. Here are the biggest lessons.

1. Consistency Beats Intensity

The athletes who sustain long careers aren't the ones who train the hardest — they're the ones who train the most consistently. I've seen countless talented athletes burn out by going too hard, too often. The magic is in showing up every day, year after year, and putting in honest work.

2. Recovery is Training

This took me years to...