VLOG 30 – My Bike-Run Race Nutrition

VLOG 30 – My Bike-Run Race Nutrition

Race nutrition is a favourite topic for most triathletes. Everyone has an opinion on what is the best, and what you should avoid. I try to keep it simple, and ideally I live off the course. Most races offer Gatorade on the bike, so that is what I usually use. I haven’t tried most of the other products that exist because I’ve found Gatorade does the trick and I don’t need to carry lots of bottles, or worry about mixing powders. For calories on the bike I cut stroopwafels in half and carry them in my bento. When it’s time to run I rely on flat Coke.

Everyone’s plan is very individual, but I try to drink a bottle of Gatorade every 45-50 minutes, and eat half a stroopwafel every 15-20minutes. On the run I get in as much Coke as possible from aid stations.

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.

IM Lake Placid 7 & 6 Weeks Out

IM Lake Placid 7 & 6 Weeks Out

The last two weeks of training have been really important weeks for me.  I did my first pro race, IM 70.3 Eagleman, and I did a 5-day training camp in Lake Placid.

7 Weeks Out

After racing Milton I took Monday off.  I didn’t have too much planned for this week because I was racing Eagleman on Sunday.  My main goals were:

  • Test my swimming with a 10×100 set I use to see progress
  • Activation workouts to keep my body firing on all cylinders
  • Have a good race ay Eagleman

Here’s how the week went:

  1. Tuesday afternoon swim – 10x100m on 1:40 @ condo pool
  • I smashed my previous best in this workout.  My 100s were 1:21 – 1:24
  • I felt really strong and smooth in the pool

2. Activation workouts (Wednesday ride, run)

  • My legs were a little flat after Milton
  • I tried to spruce them up by doing easy workouts that included short and hard intervals.  Strides running, and 30-second intervals on the bike
  • These workouts seemed to help breath life into my legs.

3. Ironman 70.3 Eagleman (bike, run)

  • My first pro race.  It went about as well as I could have hoped.
  • I was dropped by the main pack in the swim after 100m, but I found someone to swim with.
  • This was my first non-wetsuit swim, and I was pretty happy with the result
  • On the bike I was able to ride with Tim Russell for the first 40k, and the 2 others joined the group.
  • This was my first time riding in a group, and I’m glad I got that experience.  I learned about spacing, and the need to get in nutrition.
  • My power was slightly lower than planned at 262W AP, but that was in part dictated by the group (was aiming for 270W)
  • I ran strong and steady in the heat, reeling in a number of athletes in front of me.  I was able to back off in the closing couple kilometers.


  • Didn’t get in much quality this week, but it was a very successful week.
  • My improvements in the pool gives me a lot of confidence to keep doing what I’m doing in the swim (aim for minimum 14k/week in the pool)
  • Eagleman was a great experience for me.  Both to put together a steady race and get my first pro race out of the way.  I’ll now have a better understanding of what to expect at Ironman Lake Placid because I’ve done one


6 Weeks Out

After a solid race at Eagleman, Lisa and I headed to Lake Placid for a 5-day training camp.  I wasn’t sure how my legs would feel after Eagleman, but they held up relatively well.  My goals for my time in Placid were:

  • Get in some big miles on the bike
  • Open water swim every day
  • Run the run course on tired legs

Here’s how it went:

  1. Big miles on the bike (Wednesday, Thursday, Friday)
  • I rode the entire IM Placid bike on both Wednesday and Friday
  • I also got in a loop of the course on Thursday and added the gruelling climb up Whiteface to the loop
  • I didn’t have the high end power, but I was happy to hold a decent pace and get the time in the saddle
  • I tried to be aware of landmarks along the course to really get to know it as I rode

2. Open water swim daily (Thursday OWS)

  • I got into the water every day for a total of over 14k of swimming
  • The entire time my shoulders were a little sore and my pace wasn’t what I had hoped for
  • Glad to get into the water because it was my first open water swimming of the year outside of Eagleman

3. Run on tired legs (Saturday and Sunday)

  • My legs were smashed by the time the weekend came around, but I was happy to run a loop of the run on Saturday and Sunday.
  • On Saturday I had a good pace to my run and it was good to familiarize myself with it again
  • On Sunday it was a struggle.  I did the big climb into town at the start and end of my run to make it even more difficult.  It was a grind the whole way, but I was happy to push through.


  • Solid 5-day training camp. 14k of swimming, 510k of cycling, 70k or running, 26:36 total.
  • I wasn’t able to do some of the quality work I had planned, my legs were smashed.  But I was happy to get in the volume.
  • I felt good and comfortable on my bike, which is great because these were the first big ride’s I’ve done.
VLOG 28 – Lake Placid Training Camp

VLOG 28 – Lake Placid Training Camp

Last week I did a 5-day training camp in Lake Placid. I totalled 14k swimming, 510k biking, and 70k running, for 26.5-hours. It was a great opportunity for me to spend time on the course and learn its nuances.

You can find all my workouts on Strava: https://www.strava.com/athletes/7329576

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.

VLOG 27 – My First Pro Race Eagleman 70.3

VLOG 27 – My First Pro Race Eagleman 70.3

My virgin pro race is done and dusted. I did Ironman Eagleman 70.3 in Maryland over the weekend. I wasn’t sure what to expect, but I was really happy with the race I put together. It wasn’t a perfect race, but I was happy with my swim (my first non-wetsuit race – a big thanks to Matt Shanks for letting me borrow his swim skin), a solid bike where I got my first experience riding in a group, and then a steady run. Up next is Mutlisport Canada Welland Long Course.

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.

IM Lake Placid – 9 & 8 weeks out training

IM Lake Placid – 9 & 8 weeks out training

9 Weeks Out

After a big run week last week my focus shifted back to the bike.  I had 3 key workouts I wanted to hit:

  1. 3x30min just over 70.3 race pace
  2. VO2 Interval workout
  3. Long ride feeling good on the bike.

Here’s how those workouts went:

1. Wednesday morning – 3x30min trainer workout (TrainerRoad workout – Spruce Knob +1)

  • Really happy with the workout, I put out 277, 279 and 274 power
  • Power dropped a little on the last interval, I think due to being low on fuel
  • A couple years ago I did 2x30min (Spruce Knob on TR) and it helped me build confidence to hold good power for long intervals, so I was pumped to do 3×30.

2. Friday morning – VO2 Interval workout

  • I couldn’t even make it through the warmup, my legs were fried
  • Instead of pushing it I decided to spin out my legs and then incorporate some VO2 interval work into my long ride the following day

3. Saturday – Long ride (160k planned, 145k completed)

  • Another bad ride.  I was really excited to ride out in Milton, I hadn’t done much riding in the area and had heard good things.  I felt okay when we started, but that quickly changed.
  • It was a mix of our route changing because of constructions, some really chewed up roads, and not feeling great that this ride became a struggle just to get through.
  • Back to back weekends, and all of my outdoor rides on my new bike haven’t gone to plan


  • The week started on a high, but then came crashing down.  I was really excited to hit Wednesdays workout, but my next two key sessions in the week really sucked.
  • I need to put more of a focus on recovery.  I have recovery boots, and I need to use them more.  Also more of a focus on stretching after workouts, and getting in some good fuel right away when I’m finished.
  • I also think that doing a hard run Tuesday morning, my toughest swim of the week Tuesday evening, and then a solid bike Wednesday morning takes a bit too much out of me.  I have to be more conscious of that moving forward.


8 Weeks Out

After a solid bike Wednesday, and then two failed sessions later in the week, again this week I was going to focus on my bike, and I had my first race of the season, the Milton Sprint Triathlon, to dust off the cobwebs.  I again had 3 workouts I wanted to nail:

  • Hard interval workout on the trainer
  • Solid 100k ride outside with a steady 5k brick
  • Milton Sprint Triathlon

Here’s how it went:

1. Thursday Bike Intervals – 5×1:00, 10×4:00

  • This is a very tough, but manageable workout.  I always wonder how I’ll get through it, but after each interval is some good recovery time, so I try to just take it 1 interval at a time.
  • Really excited to hit this workout.  I’d fallen short over the last few weeks trying to hit it, so it was a big confidence boost to get through the entire workout.
  • This is a workout I want to build on as I get closer to Placid.

2. Saturday 100k ride, 5k run

  • Finally a good ride outside!  Right from the start I felt good and comfortable, and I was putting out decent power.
  • I did 3x15k intervals.  My original plan was to do them at 5k@250, 5k@260, 5k@270, but quickly shifted to 5k@260, 5k@270, 5k@280.
  • Where I did the intervals there are long gradual uphills and downhills, so I got good practice holding power both flying downhill, and grinding back up.
  • Really really happy to have hit this workout and feel super comfortable on my P4
  • The run was a good run, I wanted to run hard for 3k and then cruise home the final 2k.  I managed to do that

3. Milton Sprint (Strava Bike, Strava Run)

  • Was excited to race, but forgot my racebelt (in my checklist I forgot that I needed one).  Fortunately Peter was able to lend me one.
  • I had more contact than normal in the swim.  I was close to the buoy line and felt like I got a little boxed in off the start.  My chest felt tight and I was anxious to the first turn.  I just kept reminding myself to relax and breath.  After the turn I was able to loosen up and bit and I began to get into a rhythm.
  • On the bike I planned on going hard from the start and charging up 6th Line Hill.  Maybe I went too hard, maybe yesterdays workout took more out of my legs than planned, but as I was continuing up 6th Line my legs felt completely flat and my power really dropped off.  I wanted to overage 300W for the ride, but actually averaged 276.
  • Out on the run I felt very stiff.  I was happy with the effort I was able to give, but I wasn’t smooth at all.  Lisa commented to me after that I didn’t look good running at all.  I ran a hair slower than planned, and was passed 150m from the line, but I gave what I had on the day.
  • Happy to have the first one out of the way.

Race Results


  • Good week of training for me.  Not only did my key sessions go pretty well, but overall I hit 70k running and over 15k swimming.
  • Really glad to feel good outside on the bike.
  • I was happy with my effort in Milton despite not feeling super strong on the day.
IM Lake Placid – 10 weeks out training

IM Lake Placid – 10 weeks out training

I’m 10 weeks out from Ironman Lake Placid.  IMLP will be my first ‘pro’ Ironman race.  I’ve never raced Placid before, but I’ve been there 4 times to train and I’m very familiar with the course.  

In the countdown to race day I’ve decided I want to keep a log of how my training is going, week-by-week.  I’ll focus on the key session for the week.  Typically I’ll pick a couple of key sessions that will be my weeks focus.  I will sacrifice other workouts if I need to for the key sessions.  

This week was a run focus.  My quality runs haven’t been where I need them to be, especially tempo efforts.  This needed to change, so my week was set up around:

  • A 25k-ish long run with a 15k tempo effort
  • Fast 4:00 intervals

Additionally, after getting a new bike over the weekend I needed to get outside for my first outdoor ride of the year.

Here is how the workouts went:

Tuesday morning long run w/15k tempo

  • Really happy with tempo effort and overall run.  Tempo was 58:30 (3:51/km pace) and overall run was 4:08/km pace.
  • Got into a good rhythm and knocked out kilometers.
  • My first week doing a Tuesday morning tempo.  I had too much Coke before I left and could feel it in my stomach when I started running.
  • Took me longer to warmup and get into the run than planned (5-6k instead of 3k)
  • I didn’t take any nutrition, though I had some flat Coke and a gel with me.


Thursday morning 6×4:00 intervals

  • Good, not great, run.
  • I wanted to run on treadmill to control/force speed, but the condo treadmills suck and couldn’t get up to speed.
  • Legs felt a little fatigued, but intervals all seemed to be around 3:30/km pace.
  • 0:30 rest, 1:30 jog between intervals.


Saturday long ride (160k)

  • Very up and down ride for me.  Felt great leaving Rouge Go.  Then my energy crashed.  I had a couple good spurts including a 20min TT @ 289W and a couple solid 5k TTs.
  • Bike felt good and comfortable.  Bar tape not as comfortable though, I could feel all the road vibrations.
  • Glad to get the first long ride in the books.



  • Overall a successful week of training.  Bike workouts weren’t quite where I would have liked, but glad to have some solid runs to help gain some confidence.
  • Also managed 14 100m in the pool that included a big 30×100, 10×50 set in the pool Saturday evening (generally 14 000m is the minimum swim distance I aim for in a week).
  • Next week my focus will shift back to the bike, both on the trainer, and getting in a solid ride outside on the weekend.