InsideOut client, Steve Tomasi sensational at Long Course Duathlon World Championships Zofingen SZ

Caroline Kavanagh | Oct 2, 2018

The Zofingen ITU Powerman Long Distance Duathlon World Championships is the most famous and toughest duathlon in the world, established in 1989. The Powerman Zofingen is to duathletes what the Ironman Hawaii is for triathletes. The goal of just about every duathlete is to compete in the city of Thut (Zofingen) at least once in their lifetime to run 10km (6.21mi), bike 150km (93.21mi), run 30km (18.64mi). This duathlon event has been taking place in the heart of the Swiss Alps for thirty years. The 2018 race also marked the tenth time this event has been selected as the stage for the ITU World Championships. The character of the race remains unchanged in its thirty-year existence -- long, hard and unique in terrain. Athletes first tackle the 10km run through the streets and forests that surround the town before heading off on a hilly bike section that stretches out the field. From there, the final grueling 30km run is again on a mix of cobblestone, packed dirt, and road that sees the athletes to the finish. Steve was sensational at the ITU Word Championship race! Finishing in 4th place with an impressive time of 8:51:46 which landed him just off the podium and #1 finisher for USA. His run splits were brilliant, with a first 6.2 mile run at a 7:07 min/mile pace. Then after 93 grueling miles on the bike, he ran a 7:58 min/mile pace for the final 18.6 mile run. Amazing! Steve's race day nutrition plan went without fail. He felt great the entire race with plenty of energy and no stomach issues. Total number of calories burned during the race were 4,500 kcal while calories consumed were 1,588 kcal. This calculates to ~33% intake per hour which was right within his targeted range.

How did he do it?

In late March of this year, Steve came to the InsideOut lab and preformed bike to run metabolic assessments. The goal with this type of testing is to target race day intensities in each discipline in order to obtain fueling intake ranges. The body can only utilize, at the most, 35% of calories ingested during racing so additional intake is not ideal and can lead to gastrointestinal distress. As well, these additional calories divert blood flow away from other key functions such as cooling the body and the working muscles. The goal is to have sufficient calories to fuel race day intensities but not in excess which may thwart a successful race result. Based on these metabolic assessment results Steve was then able to begin practicing his race day fueling during training sessions. He would target heart rates based on his intensities for both run and bike and use these numbers to establish his fueling plan. These ranges are 10 - 30% intake per hour and Steve would focus on 30% intake. Next up, Tomasi scheduled an early season race. This race would serve not only as a benchmark for his endurance fitness but also as additional practice for his nutrition strategy. The targeted race was the epic American Zofingen duathlon held in May. This race venue is set in the Shawangunk Mountains in New Paltz, New York and was designed to simulate the Powerman Zofingen course. Perfect! Although the American Zofingen course is a bit shorter, the hills are steeper on both run and bike courses (5 mile run, 84 mile bike, 15 mile run). His finish time for this race was a stunning 9:41:50 in which he won his age group 60-64. Impressive early season race result! Steve commented after the race that he added in additional fuel mid run on the final run leg as his pace started to drop. Consensus was that the fatigue was physical rather than nutritional. Based on this race, Steve now had current heart rate range intensities. He was then able to compare these up-to-date heart rate numbers with his metabolic report intakes and fine tune his nutrition strategy. In order to further illuminate how Steve used his metabolic assessment report to guide his race day fueling intake, see below the two pages of his complete report that illustrate this data. A full report includes metabolic efficiency point, targeted fat-burning, as well as nutrition recommendations based on the clients current daily nutrition but for this example, the focus is on these two graphs only. .............................................. 10-30% Intake Ranges: ...............................................

Assessment - Bike Client: Steve Tomasi Date: Mar 20, 2018 Age: 60 years

RESULT: Range of total calories that may be consumed for moderate aerobic sessions longer than 2 hours or high intensity sessions. Bottom numbers represent 10% of total calories burned while top numbers represent 30%.

................................................................................................................................................... The page above shows Steve's total calorie intake percentages on the bike. Because Steve prefers to use a mix of calories, versus carbohydrates only, while on the bike this is the data he references. Heart rate average target based on Steve's recent race would be the 137 bpm range at 30% intake (column 4 from the left) per hour. The calculation is then 226 kcal per hour. At ITU Worlds Steve was on the bike for 5hrs and 30min and his actual intake was 1291 total calories. Based on his 30% intake, his target was 1243 calories -- he exceeded this by only 48 calories.

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Assessment - Run Client: Steve Tomasi Date: Mar 20, 2018 Age: 60 years

RESULT: Range of total calories from carbohydrates that may be consumed for moderate aerobic sessions longer than 2 hours or high intensity sessions. Bottom numbers represent 10% of total calories burned while top numbers represent 30%.

................................................................................................................................................... The page above shows Steve's total calories from carbohydrate intake percentages while running. Steve ingests carbohydrates only (versus a mix of calories) once off the bike and onto the run, so the above graph is the data he references. Heart rate average target based on Steve's recent race would be the 152 bpm range at 30% intake (column 3 from the left) per hour. The calculation is then 115 kcal per hour. At ITU Worlds, Steve was running for 2hrs and 28min (second run) and his actual intake was 352 total carbohydrate calories. Based on his 30% intake, his target was 345 carbohydrate calories and in this instance he exceeded total calories by only a mere 8. Perfectly executed!

The tables above are included in a complete metabolic efficiency assessment and help to guide a race day fueling plan. Just like the physical training aspect of racing, nutrition fueling is practiced. This ensures that come race day there are no questions like "what should I use for fuel?" or "how much should I ingest?" Practice makes perfect!

To summarize Steve's race day fueling....

By The Numbers: Total Distance = 118.06 miles (6.21 mile run, 93.21 mile bike, 18.64 mile run) Total Elevation Gain = 7,306 ft Total Time = 8:51:46 (Yes that’s hours:minutes:seconds) Total Calories burned = ~4,500 Total Calories consumed = 1,588

Total percent calorie intake per hour = ~33%

Steve Tomasi, ITU Long Course Duathlon World Championships, Switzerland. Cobblestone section of bike course. Congratulations Steve on a fabulous race! Below I have included Steve's personal race report for those of you who are interested. Enjoy!