Triathlon
Find out Angela Naeth's tips for training and nutrition, plus advice for before and during the race.
Professional triathlete Angela Naeth has risen to the top of her field and become an 11-time 70.3 Ironman champion. So she knows a thing or two about training for any kind of race. With race season officially kicking off in April, athletes across the globe are training for all kinds of events.
If you want to attempt a 5K instead of a marathon, her advice will work for you, too. Do you have what it takes?
Angela Naeth's training regimen
Monday - long swim day (1 1/2 hrs.), light spin and/or jog
Tuesday - big gear ride on the bike (low cadence), 40-60 min. run-off, strength swim (using gear in pool)
Wednesday - longer bike ride (4-5 hrs. with some intensity), short run, easy swim
Thursday - strength or tempo swim, 2-hr. bike ride with run-off or just run
Friday - speed swim, easy spin or off
Saturday - longer bike/brick like Wednesday
Sunday - short bike, long run or double run (one in AM/PM), easy swim
**A massage goes a long way. I get a massage one or two times a week, and I do functional exercises three times a week.
Angela Naeth's diet overview
My daily diet is all about including some variety but sticking to things that work on a daily basis. Smaller meals and snacking throughout the day keep my energy levels high and low blood sugars level non-existent. When training, I use race nutrition products on a consistent basis.
Breakfast:
I start the day with something easy to digest like a Bonk Breaker (BB) Bar and/or cereal with almond butter. It’s typically a light breakfast before the first session (usually swim).
Morning workout (swim): consume First Endurance EFS-Pro electrolyte drink, BB chews and Red Bull is always in another water bottle
Typical breakfast: eggs on toast or scrambled eggs with veggies/toast, banana
2nd workout (bike): same as first workout with Red Bull Energy Drink in one bottle for the last half of my ride. For a half-Ironman, I consume 1-2 cans on the bike (back water bottle) throughout the ride. In an Ironman, I keep the caffeine and boost for the latter half of the bike and have roughly 2-3 cans of Red Bull Energy Drink in a back water bottle.
Recovery drink (Ultragen)
Lunch:
Typically sautéed veggies, a protein source and some dark chocolate!
Dinner:
The same as lunch but includes a lofty dessert of yogurt, frozen berries and almond butter mixed together. If I had a longer day, I typically include a starch like rice/sweet potato on the side.
How to train like an athlete
RedBull.com: What are your pre-race training rituals?
Angela Naeth: The day before the race, I do the same thing every time. I wake up around 6 a.m., eat a banana and head out the door for a short spin on the bike checking things over and a quick transition run of 10-15 minutes. Before 9 a.m., I have my last big meal that consists of pancakes, eggs, toast and maple syrup with a banana. I snack throughout the day on easy digestible foods, tapering down by dinner time.
I go over my race strategy in my head and try to take a nap/lay down. I listen to meditation music and try to keep the feet up and myself relaxed. If I’m a little antsy, I watch a comedy movie/show. I go for a short walk just before the sun sets. I almost always have a good chat with my coach and husband! Talking to your loved ones will give you all the motivation in the world.
Are you superstitious about any of your rituals?
I never ride my race wheels pre-race. I did once and ended up getting a flat during the race and at that time, I was unable to keep riding. Other than that, I don’t have any specific pre-race rituals. I'm scared to have them since things are always a little different wherever I go!
Do you have any race tips for the first-timer?
Focus on your own race and learn every step of the way. When I did my first triathlon, I just watched others and played copycat for setting up my transition. I learned a lot by just being there and enjoying the race itself. Keep conservative for the bike, so that you’re able to have a great run for your first race. Also, drink more than you think you need! Have a plan in place for each position of the race, but keep in mind that nothing goes as planned. It’s all about working out the kinks for the next one!
What’s the most important thing to remember about doing your first race?
Everyone has been there and felt the same excitement, anxiety and worry you face before the start line. Realize that the moment before the gun goes off is the most difficult. Any and all fear will wash away once you’re set in motion!
What’s the most important part of training (sleep, diet, stretching, weight training, etc.?)
Balance! Stress comes in all forms — work, training, lack of sleep, diet choices, etc. Try to keep things in check in all areas of your life and if you need to skip a workout one day because of a long day at work, don’t try and make up for it the next day.
Nothing goes as planned. It’s all about working out the kinks for the next one!
What’s the hardest part about doing triathlons?
All the gear and making sure you have it ready to roll. It doesn’t have to be difficult; stick to simplicity and make a race checklist for everything you’ll need on race day/leading into the race.
What’s the best piece of advice you’ve received about training/racing?
Consistency is king! If you can keep your aerobic engine running daily, you’ll be sure to have a great race in the coming months. Even a 20-minute jog, if you’re able to squeeze in more, can keep you moving forward.
Naeth, who has a physical therapy degree, is also interested in the science and tech side of sports performance. For more, watch her undergo extreme testing as part of last year's Red Bull Project Endurance:
