• The Tempo
  • Posts
  • How to Conquer, and Fuel, Tough Training Days

How to Conquer, and Fuel, Tough Training Days

How World Champion Taylor Knibb fuels, T100 Grand Final in Dubai, and an immune boosting food

Author

Matthew Sharpe
November 15, 2024

TOGETHER WITH THE FEED

Good morning everyone,

It’s a big one today, so let’s get into it! 

In today’s edition:

  • 💪 How to conquer (and fuel) tough training days like a World Champion!

  • 👑 Inaugural T100 Grand Final to crown series champions.

  • 🍊 And how to boost your immune system with this one awesome food!

Thanks for being here.

-Matt Sharpe, newsletter editor

Headshot of Matt Sharpe

Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free.

TOGETHER WITH THE FEED

How Taylor Knibb Fuels World Championship Performances, and Conquers Tough Training Days!

Taylor Knibb is a 2x 70.3 World Champion, 2x Olympic silver medalist, and is undefeated in this year’s T100 Triathlon World Tour. We caught up with her ahead of this weekend’s T100 Grand Final in Dubai to learn how she fuels championship-winning performances! 

You’ve been undefeated in T100 events this year. Does the idea of a sweep excite you? Or is it business as usual ahead of the Grand Final in Dubai?

My goal in Dubai is to execute the best race I can and we’ll see what happens!

How will you be fueling your 100km distance race in Dubai?

Pre-race: I will have a 500ml bottle with 100gr of Skratch Superfuel that I will consume a few sips of during my pre-race bike warm-up and then the majority of it within 10 minutes of the start of the race. That bottle will also have 1500mg of sodium in it.

Bike fuel: On the bike I will have a bottle with 100g of Skratch Superfuel and two Maurten 160 gels. I’ll carry two extra Maurten 160 gels in my Speed Concept bento box, just in case I drop the front bottle. I’m still finalizing my hydration amount including fluid and sodium concentration.

Run fuel: On the run, I’ll have two pouches of 30g of Skratch Superfuel combined with about 125mL of water each—and then I’ll take in water from the aid stations.

  • I will have coffee with breakfast, but no caffeine after that.

Since partnering with The Feed what’s been the biggest change in fueling your training/racing?

Well, I partnered with The Feed, left my former triathlon coach, raced Kona, and then started with a new coach all in the span of ten weeks last fall (2023). So there were a lot of changes in my training (first off prepping for and racing in Kona) and then starting with my new coach.

  • The partnership was so fortuitous. I do not know how I would have made it through the training for Kona let alone race day without The Feed! There was just so much I didn’t know—and so much that I didn’t even know I didn’t know (the more dangerous of the two).

  • I’m just super grateful for The Feed’s support through those seven weeks.

When I started working with my new coach he would put in the grams of carbs per hour that I was supposed to consume on bike sessions and some run workouts. The combination of direct guidance and The Feed’s variety of offerings helped me immensely.

My go-to’s most of the past year were:

For recovery: I really like the Momentous Protein and then I use Pillar Performance Ultra-Immune C and Triple Magnesium. I actually mix the two… I’m not sure it’s the intended method of intake. But I really like the taste of the two mixed and I take that before bed.

  • Post-Paris, I started working with a nutritionist. The first area of focus has been the gut issues that I notoriously experienced during middle and long-distance races. We tried switching from all gels to mostly Superfuel and, knock-on-wood, it’s been working so far.

Have any of the products from The Feed really surprised you?

When I started using Skratch Superfuel just a few weeks ago, I was shocked by how well my body was responding to it. I’m a huge fan.

For myself, one of the most valuable products from The Feed has been the CORE body temperature sensor. It’s super important for any heat prep I have. I started using the Garmin female-specific heart rate monitor (the Garmin HRM-Fit) this summer to help with my breathing and reduce diaphragm constriction and then I would wear the CORE with the medical adhesive patches.

  • I didn’t want to waste patches, so I would wear it for a few days straight. I found that I actually learned a lot about what I needed to do immediately after training to reduce my core temperature and allow my body to start to recover.

I was also shocked by the thermal effect that meals, especially dinner, have on my body. It was also interesting for my coach to be able to see if my sleep quality was good from a different perspective.

Have you had any past weaknesses in training or racing? How have you overcome them?

Where do I even begin? I have had and still have many weaknesses in both training and racing. I’m grateful to work with an amazing team of people who help me prioritize what we’re going to tackle/focus on at a given moment and who are very honest with me.

We often take a very step-by-step approach. But sometimes change is required immediately and requires trying something new and trusting the person who is suggesting the change.

  • Worst case, you learn that something doesn’t work. Best case, the idea/change works really well.

We’re also not afraid to take advantage of opportunities if/when they arise. Matt Bottrill (aerodynamic expert) fortuitously came to Boulder in March, offered to take a look at my TT position (thanks to the connection made by coach Julie Dibens), and then got all the parts shipped from the UK in a week and got me set up with two new positions,

  • A UCI legal TT position so I could race at TT Nationals,

  • And the other one for triathlon.

It was not a priority for 2024, but it was an opportunity and really created opportunities this year.

Do you have any advice or strategies that help you get through a tough workout or race?

I have a few different strategies. Sometimes it takes one strategy, sometimes it takes a few. I think asking why it’s tough is important and if it’s supposed to be. Is there something in your control that you can change to improve things.

  • I.e. Maybe you need to take on some fuel? Or adjust your pacing/output?

Before the U23 World Championship in Gold Coast in 2018, I was having my pre-race discussion with my coach at the time, Neal Henderson. When we started talking about the run, he told me to break it into manageable chunks.

  • He said some days that may be 100x100m and some days it may be 2x5k’s. That specific conversation and advice has stuck with me to this day.

I tend to like to use time vs. distance to break things down and, specifically, I often convert my intervals into seconds, regardless of how long the intervals are. Then I feel like I’m making a lot more progress and celebrating that can give you some positivity. Separately or in conjunction, I often find that counting really helps me. It helps pass the time while you’re sitting in the discomfort.

You’ve had incredible success in the sport at such a young age. What motivates you to keep pushing for that next level?

I love what I get to do each day—whether it’s a training day or race day.

Want to fuel like a World Champion? Join Feed 1st and get unlimited free shipping + other incredible perks.

FAVORITES

👇 GI guide: Gastrointestinal issues, or GI, can crop up at the worst times during training and racing. But it’s not always entirely clear what’s going on. So how can you mitigate, and even eliminate frustrating GI issues? Find out here. [My Sports Science]

🍊 Winter immune booster: In the northern hemisphere its getting into that time of year where sickness lies around every corner. So how can you help avoid annoying colds? Loads of Vitamin C found in fresh winter citrus! They can also help boost your heart health. [Healthline]

🧦 Benefits of compression: We all know compression socks can look a little goofy while training. So are the benefits worth the funny looks from strangers? Absolutely. Read about the five key benefits here. [Self]

🦵 What muscle type are you: We know that slow twitch muscle fibers are for endurance, and fast twitch are for speed. So have you ever wondered what your muscle fiber type is? This article explains how you can learn your unique muscle makeup, and how you can develop more of those endurance-friendly fibers! [Outside]

👏 Sodaro’s strength: After a difficult season that saw plenty of huge changes and uncertainty, Chelsea Sodaro was still able to find the podium at this year’s IRONMAN World Championship in Nice. In this illuminating podcast, she breaks down the techniques and methods to perform well amongst challenging circumstances. [Endurance Matters]

ONE BIG THING

Series Crowns and Serious Paycheques On Tap at T100 Grand Final in Dubai

T100

What is it: This upcoming weekend Dubai hosts the seventh and final race of the inaugural T100 Triathlon World Tour.

  • The pro men and women will be battling it out for massive series-ending bonuses, and lucrative contracts in next year’s T100 series.

Women’s Race

Knibb’s to win? This year, no athlete has been as unstoppable as Taylor Knibb (USA). With wins in San Francisco, Ibiza, and Lake Las Vegas, she comes into Dubai as the presumptive favorite for the Grand Final win and the overall series.

  • If she wins in Dubai not only will she collect the usual $25,000 for the race win, she’ll pocket a gorgeous $210,000 for the overall series win! 🤑

The challengers: At 105 points, there are few athletes who could pass Knibb. But if she has an off day, select athletes could take the win in Dubai.

  • Ashleigh Gentle (AUS) - With wins in Singapore and London, and 92 points, Gentle has the best chance of winning in Dubai, and upsetting Knibb for the title.

  • India Lee (GBR) - Lee, the surprise winner way back at T100 Miami, could still mathematically take the series if Knibb DNF’s and Gentle has a seriously uncharacteristic performance.

  • Julie Derron (SUI) - The Olympic silver medalist has two recent T100 silvers behind Knibb. Will she finally reach the top step in Dubai?

Crucial contracts: Rumor has it that immediately after the race in Dubai the top ten athletes in the T100 rankings will automatically be offered contracts for the 2025 series. So even when the podium is decided, there will still be plenty of intrigue in the middle of the field as certain “bubble” athletes will be fighting for six-figure contracts.

  • Lucy Byram (GBR) and Paula Findlay (CAN) sit in 7th and 8th respectively at 60 points. If either of them has an off day, athletes like Flora Duffy (BER) and Taylor Spivey (USA) (11th and 12th) could overtake them. Especially with extra points on the line in Dubai!

Men’s Race

The Van Riel deal: After an exceptional run of results with wins at T100 San Francisco, Ibiza, and a second place in Lake Las Vegas, Martin Van Riel (BEL) is in the driver’s seat for the overall title. And at 98 points he has a solid buffer over his next competitor.

Would-be winners: But if Van Riel fails to show his usual form in Dubai, a few athletes could see themselves with the series title;

  • Magnus Ditlev (DEN) - One of the most consistent athletes in the sport this year with a T100 win, Challenge Roth win/course record, and 2nd at last month’s IMWC, Ditlev could have the power for one more massive performance.

  • Kyle Smith (NZ) - After two T100 podiums could we see Smith finally take the top step? Hopefully in epic sprint finish fashion!

Coveting contracts: Based on the current T100 series rankings there will be an intense battle between key contract-bubble athletes including Mathis Margirier (FRA), Rico Bogen (GER), Alistair Brownlee (GBR), and Frederic Funk (GER).

  • All four athletes are within 8th-12th and any missteps could see them watching next year’s series from the sidelines!

Tempo’s take: After a long season the inaugural T100 season will be looking to end on a high note. There should be plenty of action for the podium and the massive series payouts, but further back in the field it will be epic watching the athletes battle it out for the lucrative 2025 contracts!

  • Here’s to hoping they have a bunch of “contract cameras” following key athletes during the race!

How to watch: Watch live and free on YouTube, the PTO+ app and Eurosport. Women’s race is November 16 at 13:15 local time. Men’s race is November 17 at 13:15 local time.

Have you watched a live or recorded 2024 T100 race?

Login or Subscribe to participate in polls.

REEL TIME

We’re still working on those hacks! 🤣🤣🤣

RACE WEEKEND

Laguna Phuket Triathlon

An interesting mix of short course stars Hayden Wilde (NZ), Kate Waugh (GBR), Max Stapley (GBR) and Sian Rainsly (GBR) plus long course stalwarts Tom Bishop (GBR) and Alanis Siffert (SUI) could lead to a wild result!

IRONMAN 70.3 Valdivia

Martin Ulloa (CHI) and Laura Matthews (USA) headline an early season South American clash.

IRONMAN 70.3 Mossel Bay

Henri Schoeman (RSA) and Melanie Baumann (SUI) should take the comfortable wins in South Africa.

TEMPO EXCLUSIVE ARCHIVE
LATEST EDITIONS

What did you think of today's newsletter?

Login or Subscribe to participate in polls.

Reply

or to participate.