Kona Special Interview – Nate Zarlengo – Ask a Cycling Coach 228

TL;DR

In this podcast episode, a Kona qualifier shares their training and racing experiences, including how they balance training with a full-time job and family life.

Transcript

welcome to the podcast is dedicated to making you a faster cyclist or triathlete baska cycling coach podcast presented by trainer Road I'm coach Jonathan Lee we have our head coach Ted Timmerman everybody and stand-in right now they had to catch a flight to go to the Chicago Marathon darns wife so we have crit racer Pete Morris yes from Clif Bar ra... Read More

Key Insights

• 🐎 The guest's accident before the race highlights the importance of focusing on safety and being aware of road conditions while training.
• 💦 Training consistency and finding a balance between family, work, and training are crucial for successful triathlon preparation.
• 💦 Following a lower-carb diet can work well for some athletes, but it is important to find the approach that aligns with individual needs and preferences.
• 🥳 Proper hydration and nutrition strategies, tailored to an individual's needs, are essential for race day success in endurance events.

Questions & Answers

Q: How did the guest balance training and family life?

The guest's wife is supportive of his training and they have a routine that allows him to train consistently. He also utilizes his home setup, which includes a pain cave with a trainer and treadmill, making it easier to fit in training.

Q: What is the guest's training volume?

The guest typically trains around 16 to 18 hours per week, including biking, running, and swimming. He focuses on volume rather than intensity, but also incorporates higher intensity workouts into his training.

Q: How does the guest's diet impact his training?

The guest follows a lower-carb diet, consuming less than 100 grams of carbs per day. His wife follows a keto diet, which has resulted in decreased carbohydrate intake for the guest as well. He maintains metabolic flexibility by occasionally adding carbs and still consumes fruits and vegetables.

Q: How does the guest prepare for race day?

The guest gets up early on race day, eats oatmeal, takes beetroot powder, and carries EFS and CR hydration mixes on the bike. He sips on the hydration drinks and supplements with water at aid stations. He also carries his own water bottle during the run and takes in around 24 ounces per hour.

Summary & Key Takeaways

• The guest, a Kona qualifier, got into triathlon after his mountain bike was stolen and he decided to participate in a mini sprint triathlon with friends.

• He gradually progressed to longer distances and qualified for Kona through the Ironman Boulder race.

• Despite facing mechanical failures during the bike leg of the race, he still achieved an impressive overall placing and age group win.