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What keeps a champion triathlete in peak form?














David Ogier, 44, is a world-class triathlete who is the personification of perseverance and determination. Currently ranked 2nd in Australia and NZ in the Ironman 70.3, 45-49 age group (he'd been ranked 1st until last weekend), he plans to take back first place in the 45-49 age group this Sunday in the Western Sydney Ironman 70.3 taking place in Penrith. Holding a senior role in a corporate company full-time and maintaining a consistent training regime is as tough as you could imagine. So we had a quick Q&A session with the impressive triathlete to find out how he does exactly what he does. Take a look:



1.       Currently ranked #2 in my age group in Australia & NZ in Ironman 70.3 for the 2014 calendar year

2.       Placed 15th (Age Group) in the world at the ITU Standard distance 2014 World Triathlon Grand Final in Edmonton, Canada – (1st New Zealander in the Age Group, beat all the Aussies as well)

3.       Placed 42nd (Age Group) in the world at the 2014 Ironman 70.3 World Championships in Mont-Tremblant, Canada

4.       Placed =4th (Age Group) at 2014 Ironman 70.3 Cairns

Some other results in local races (eg 4th at Wollongong Elite Energy Olympic triathlon, 7th at Huskisson Long Course etc) in 2014.  Links to all results below.


Personal Info:

1. Profession and educational background: SENIOR RISK MANAGER, COCA-COLA AMATIL

2. Years in current sport: 8

3.  What got you started?

I started in triathlon in 1989 (at 19) after running and playing soccer competitively.  Was ranked in the top 10 age-group triathletes in New Zealand in the early 1990’s before leaving the sport to concentrate on playing soccer. Picked up triathlon again in 2013 after almost 20 years out of the sport and have been selected for the New Zealand age group triathlon team to compete at the 2014 world championships in Canada as well as qualifying for the 2014 Ironman 70.3 world championships (also in Canada).  Ironman 70.3 is triathlon made up of 1.9km swim, 90 km bike and 21.1km run.


Training, Nutrition & Supplementation:

1. What one or two things do you currently do in your training that are key(s) to your success?

Structure, discipline and a strong work ethic.  Training for 3 disciplines – swim, bike, run - (and working full-time, maintaining relationships, and eating) is incredibly time-consuming.  Having a well thought-out, structured training plan (thanks to my coach Matt Thomas from TriAction), the discipline to stick to it (even when it’s freezing cold out cycling at 5:30am in the middle of winter) and the work-ethic to complete the workload are the keys for me.  My wife is my inspiration and having like-minded training partners makes it a lot easier…

2. Any tips or notes you can give beginners who are looking to get further in the sport?

Join a tri club! Once you’ve joined a club, ask a lot of questions to the experienced athletes.  Most people are very willing to share ideas, tips and experiences.  Nutrition is key in long course events (half ironman and further). Consuming the right amount of calories (of the right type at the right time) makes for a much easier day in a long course race. Set some realistic goals and prepare well – a coach may help with that! Lastly, stretching and regular massage irons out the strains and soreness.

3. In regards to supplements, what do you currently use? Which are your top-3 products?

Supplements fall into 3 categories for me:

a)      Pre-race/pre-training – Amino Acids, antioxidants, and magnesium

b)      In race/in training/carbo load – electrolytes, carbohydrates (fructose) and carbohydrate/protein combination

c)      Post-race/recovery – Protein


General training nutrition stack is based on a) the intensity and b) the duration of the session. For long or intense sessions I use carbohydrates and electrolytes combo (GU or High5 energy gels). For short or less intense sessions I use zero-carb electrolytes (Endura magnesium/rehydration powder) and/or amino acid supplements (BCAA- USPLabs Modern). After long sessions I use a protein/electrolyte supplement (Endura Optimizer Protein) for recovery. Chocolate milk is also great for recovery!  Also, for weekday AM sessions I prefer zero carbs so that I draw on glycogen and fat stores for energy.


Here is an extensive list of David's weekly training regime and race strategy along with all the supplements he uses for optimal performance and recovery:

Mon - PM:  Swim Squad 1.5 hours - 3km+;  Nutrition: 1x750ml Electrolyte at pool, 1x750ml BCAA at home.
Tue - AM: Bike 2 hours - 60km+; Nutrition: 1x 750ml Electrolyte - zero carb or BCAA on bike, 1x750ml BCAA at work
Tue - PM: Run 1 hour - 12-14km; Nutrition: 500ml Electrolyte (or 1x Gel + 500ml water) on run, 1x750ml BCAA at home
Wed - PM: Swim Squad 1 hour - 2.5km+; Nutrition: 1x750ml Electrolyte - zero carb at pool
Thu - AM: Bike 2 hours - 60km+; Nutrition: 1x 750ml Electrolyte - zero carb or BCAA on bike, 1x750ml BCAA at work
Thu - PM: Run track or tempo run (1 hour); Nutrition: 1x 750ml Electrolyte - zero carb or BCAA on un/track
Fri - PM: Swim 2km; Nutrition: 1x 750ml Electrolyte - zero carb or BCAA (post swim) OR RESTDAY
Sat - AM: Ride 4 hours - 120km+; Nutrition: 3x750ml Electrolyte + 2xGels + 1xEnergy Bar, 1x750ml Protein/Electrolyte combo eg Endura Optimizer (post ride) + chocolate milk!!!
Sun - AM: Run 16-18km; Nutrition: 500ml electrolyte + 1xGel

6 weeks out from race day, Saturday's long ride is replaced by:
Sat - AM: Bike/run brick - 80km/12km @ race pace: Nutrition: 2x750ml Electrolyte + 2xGels + 1xEnergy Bar (bike) + 1xGel + 500ml water (run), 1x750ml Protein/Electrolyte combo eg Endura Optimizer (post session) + chocolate milk!!!

Carbo-load Race Week - long course race on the SUNDAY...

Start the load on Wednesday.
Wed - 1x750ml double strength energy drink (Endura Rehydation or High5 2:1 Energy Source)
Thu - 2x750ml double strength energy drink (Endura Rehydation or High5 2:1 Energy Source)
Fri - 3x750ml double strength energy drink (Endura Rehydation or High5 2:1 Energy Source) - DO NOT EXCEED RECOMMENDED DAILY MAGNESIUM INTAKE
Sat - 3x750ml double strength energy drink (Endura Rehydation or High5 2:1 Energy Source) - DO NOT EXCEED RECOMMENDED DAILY MAGNESIUM INTAKE, low fat pasta (I like gluten free) - quite bland (too much fibre, spicy or rich doesn't help on race day), ice cream. Sugar metabolizes as glycogen quicker than fat and the body draws on glycogen first. Sugar is good before a long course race...

Race Day

Breakfast: banana/berry smoothie with Optimizer/High5 4:1 ~800 calories. Smoothie is personal preference - liquids absorb through the gut quicker than solids

Pre-race: 1xEnergy Bar + 750ml Energy drink

Race strategy: based on 1g CHO per kg body weight per hour; maximum 400-500 calories per hour (if consuming fructose) AND at least 1L fluid per hour.  Works out to be roughly:
Swim: 1xGel (15mins before start)
Bike: 2x750ml energy drink + 1x750ml protein/energy* + 1x750ml water + 1/2 energy bar + 3xGels
Run: 2xGels + 500ml water + 500ml energy drink/coke
* for endurance events over 2.5 hours adding in protein actually assists the gut to absorb more carbohydrates.
Recovery: chocolate milk, protein


Added 2014/11/28 Author: Helen Kantilaftis
What keeps a champion triathlete in peak form?

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