“Listen, Adapt, Respond” - How Danielle Lewis Is Turning Setback Into Big Island Success!

TOGETHER WITH PRECISION FUEL & HYDRATION

Good morning everyone,

Quick notes for today’s edition 👇

Kona Interview: Today, we have an interview with IRONMAN Champion (and Kona competitor) Danielle Lewis (USA). She breaks down how to fuel an IRONMAN World Championship, a world-class heat training protocol, and how “listening to yourself” can lead to a performance breakthrough!

Tempo’s Kona Preview: If you missed our IRONMAN World Champs preview on Tuesday, here is the link! 

Tempo Talks podcast: If you’re a TT listener, our latest episode - the Kona preview - is here! Matt picks Lucy Charles-Barclay for the win, but she’ll have to beat the best-ever women’s field to get it!

Precision Hydration Discount: In case you missed it, you can use TEMPO-FUEL at Precision’s website for 15% off your first order.

• Or shop using this link! 

🌴 Happy Kona weekend!

-Matt Sharpe, newsletter editor

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TOGETHER WITH PRECISION FUEL & HYDRATION

“Listen, Adapt, Respond” - How Danielle Lewis Is Turning Setback Into Big Island Success!

How has your preparation been for Kona? Any specific interventions to help manage the heat?

My preparation for Kona has not been the build we originally planned. It has been abbreviated due to an issue with my liver that resulted from the Campylobacter (food poisoning) infection I had before IM Lake Placid.

• I was able to resume normal training around September 1 and focus on the build to Kona.

My main focus has been getting to the start line healthy, fit, and mentally ready to race....which, ultimately, should be the priority regardless of fitness status. The most challenging aspect of the return to fitness has been getting my run back up to speed. I’ve seen glimmers of my previous running ability, but it hasn't been as consistent as I would like.

• However, we feel good that all the pieces will fall into place the week of Kona!

For heat training: I began a heat block before I got "sick", but I was unable to complete it due to the stress on the liver. My heat training usually involves a three-week heat adaptation period. This includes 5-6 days a week of 45-70 minutes of active heat training, which is generally the last hour of training on the bike for the day.

I wear a sauna suit or multiple layers of clothing while riding and use a CORE sensor to track my heat stress. After the three-week block is complete, I do 1-3 heat sessions a week until the competition.

• But since I was not able to complete the heat block, I adapted the heat training to include 2 active sessions a week and/or 4-5 passive heat sessions in the 3-week lead-up to Kona.

Passive heat is a slightly different stimulus and different purpose than active heat. It will help to increase blood plasma levels, which is proven beneficial prior to competition in warm environments.

• Passive heat includes sauna sessions and/or warm water immersion for at least 30 minutes immediately after the last session of the day!

What was your experience like with Precision’s Sweat Test? Did you see any significant findings? 

The Precision Sweat Test was transformative in my nutrition planning and race results!

Pre-test, I found myself cramped and crying while sitting on a cooler at an aid station at mile 17 of IM Texas in 2021. But then I learned that I lose over 1300 mg/L of sweat...that's a lot. I have worked closely with the PF&H team to revise my strategy.

• Now I can complete full-distance triathlons without full meltdowns (nutrition-related, at least!)

What do your process goals look like for race day?

My number one goal is to get to the start line healthy, well-rested, and feeling fresh. If I do this, I will be in the best possible position to race to my ability, which is the most we all hope and train for.

During the race, I will be focused on staying mentally engaged during the swim. I have worked a lot on my technique and open water skills, which should help put me in a good position coming out of the water.

The bike is all about riding hard. I think, for the most part, the term "overriding" doesn't exist. Of course, you want to conserve as much energy as possible while riding as fast as possible, which you can do well if you get into a good pack. But if you want to be in the race, you just have to ride hard. It's as simple as that.

• The key to riding hard and then running off the bike well is fueling. I will stay focused on fueling during the bike to ensure I keep up with the energy demands.

On the run, I usually play this by feel. I don't have a hard pace goal for Kona. I think it is a dangerous place to have a specific (fast) time goal. You may feel great the first half of the marathon, but Kona bites hard. The people who do well slow down the least. Therefore, my goal is simply not to slow down too much. That will mean being highly in tune with my body and energy expenditure in the first half.

• This will be so important, especially for me, coming back from my time off. 

What does your fueling and hydration strategy look like for the demands of Kona? 

Race start: Immediately prior to the start, I will consume a PF30 caffeine gel. 

T1: In T1, I will toss back another PF30 Gel.

Bike: On the bike, I’ll consume at least 550g or 121g/hr of carbohydrates in the form of High-Carb Mix, PF30 Chews, and PF30 Caff Gels. 

I’ll also ensure my fluids have plenty of electrolytes. I’ll aim for 1000-1500mg/Litre concentration of sodium in my fluids. Essentially, every time I fill my BTA with water, I will drop a half or a full 1500 tab in the water. If I do this, I will get roughly 10g of sodium.

• This may be a bit on the high side, but it will give me a buffer if I decide to drink plain water to rinse my palate, OR it will help me load for the marathon. 

T2: In T2, I will have an additional sodium load bottle (a PH1500 sachet in a 500 ml bottle), of which I will drink at least half of. 

Run: On the run, I target at least 80g of carbs per hour. Personally, my gut has never done well on high carbs on the run, so this is on the lower side. But I make sure I am taking in fuel very regularly to avoid drops.

I will have access to three PF flasks of which has 80g of PF Flow Gel and half a PF1000 sachet, topped with water. I will also have additional gels as needed. For sodium, I will aim for around 1200mg of salt tabs taken throughout the run. 

• Finally, I will have about 600mg of caffeine over the duration of the bike and run.

🏆 Are you looking to fuel the way you were meant to? Then check out the awesome lineup of PF&H products!

• And save 15% off your first purchase using code TEMPO-FUEL.

• Or, use this link and get 15% taken off at checkout! 

What will a successful race day on the Big Island look like for you?

Number one, finishing. I started the IM World Champs in Kona 2023 with a neuromuscular health issue that prevented me from being able to properly prepare for the race. I started, unsure if I would be able to finish.

• Unfortunately, I had to make the devastating decision to pull out eight miles into the run.

The heartbreak I felt is unlike anything I want to feel again in a race. So this will be my first real test on the Big Island. I want to run past the point on the Queen K where I pulled out in 2023 and have confidence knowing I will get to the finish line this time.

Number two, cross the finish line knowing I gave everything I had and could not have done more on the day. We all have dreams to win or podium on the biggest stage. I'd lie to say I didn't. But I know that if I show up healthy and able to pour my heart out on the Big Island, the results will take care of themselves.  

What’s one product from Precision that you think athletes NEED to try? 

This is a fact: ALL athletes need to go to the PF&H fuel planner at www.precisionhydration.com/planner/ to learn their specific fueling needs. Then they can make an informed decision on products they need to try to meet those needs. 

• And then just get some PH tabs because they are my favorite product for daily and training hydration :-)

For athletes chasing their own performance breakthrough, what’s one training habit - or mindset shift - you’d put at the top of the list?

We live in a time when there are coaches and training plans telling us what to do.

• There are nutrition plans giving us guidance on how to fuel.

• There are companies telling us the products to use.

In all of this, we tend to lose hearing of our own internal voice telling us what we need for training and/or racing. We are quick to listen to others rather than ourselves. But when you are several hours into an IRONMAN and your gut starts going sideways and is not accepting fuel, OR if you get a flat tire, OR if you feel yourself start getting sleepy during the marathon, how will you respond?

You are the only one there to problem-solve and fix these issues that WILL arise. We must start training ourselves in our day-to-day lives to listen to that still small voice that says,

• "I need to take today off."

• "I need to alter this run session."

• "I should use this session to test my nutrition strategy,"

• "My neck is getting sore in the aero position. I should look at adjusting my bike fit."

Listen. Adapt. Respond. You are your best guide. Trust yourself.

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