Racing ITU World Championship Series for Australia, multiple long distance triathlon champion.
Best piece of advice you have ever been given:
Consistency and application!
Favourite Endura product and why:
I rely on Endura Rehydration Performance Fuel (I like it in Lemon/Lime). I use this on the bike in half ironman events - it gives me the sustained energy I need and the hydration to be able to attack the run off the bike. It has also served me well on hot training days.
How did you get into your chosen sport?
I watched an aquathon at Glenelg beach in Adelaide and just loved the intensity of the racing. I went to the local pool the next day and joined a local triathlon club. I ended up winning that race a record-equalling five times.
How important is diet and sports nutrition supplements to your performance?
Sports nutrition and diet are critical to performance in Triathlon – it’s important to fuel for performance and refuel for recovery - it’s so critical that I have spent a lot of time with the team at Endura formulating my exact energy requirements around my races.
What do you normally eat and drink on a typical training day?
If I have a big session in the morning, I will usually have a banana before and then use Performance Fuel during the session followed by Optimizer after for recovery. I will then eat a standard breakfast (often toast), morning snack (yoghurt) a standard lunch (usually tuna, salad and rice) and head out for another session in the afternoon. I often have the Low Carb Rehydration Fuel before and during the second session as it’s usually a swim. I will then have a post-training session snack (piece of fruit or muesli bar) and then dinner at night (grilled chicken and salad with a vegetable based carb). I always have yoghurt with frozen berries before bed!
Where will we find you when you are not training or competing?
If I have some time away I will likely be in Noosa and, although not technically training, I absolutely love running in the Noosa National Park. Check out my Instagram feed @REDDOG_CROWLEY for photos from some of my adventures.
What is your best training tip?
Warm up properly. I never noticed the importance when I was at school age, but recently I noticed that the better I warm up the better I perform in the main part of the session. Of course, hydrating and taking on recovery fuel is also very important.
What are your goals for the next year?
ITU Duathlon World Championships.
Who inspires you and why?
I would have to say the guys I train with. They all have different stories, but one thing in common is that they work so hard to be their best. This high performance culture inspires me to be my best.
How long would you normally spend training each week?
Over 25 hours.
What is your favourite 'before race' meal?
In the morning before a race, I always have a slice of toast with half a banana and honey together with a glass of Rehydration Performance Fuel.
Best nutritional advice?
Practice your nutrition strategy before you do anything on race day.
How do you stay motivated with training?
I really love triathlon, so when I lack motivation I relax and think about the reasons why I love it - friendship, achievement, belonging, fun.
The thing I love the most about being an athlete is...
The travel. I have seen the most amazing places in the most amazing ways. It has been a privilege.
What is a common mistake made in your sport?
A lot of athletes overcomplicate things with too much detail.
Toughest experience in your career / What have you learnt from it?
I had surgery on my Achilles tendon in 2013 and lost a lot of fitness. Getting back was tough. Now I appreciate racing fast even more than ever and am hungry for the win.
What is going through your head the moment before you start a race?
I try to think about the process. Triathlon has a lot of elements, so I try to keep it simple and run through the important processes in my head before the gun goes off.
In five years time I will be...
Killing some iron-distance race somewhere in the big wide world.
What one or two things do you currently do in your training that are keys to your success?
I don’t make training sessions easy. I will often find a way to make a session not just physically difficult, but mentally difficult. An example would be a trail run in the heat of the day or a bike ride in the wind or rain. I use Rehydration Performance Fuel during these sessions to ensure I have everything on my side in order to get through the set.
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