Training Notes: Kiwi Professional Ironman Terenzo Bozzone
Will Ross, December 19, 2017
Even as a spectator, it’s hard get through the a whole 70.3 Ironman in Los Cabos, Mexico. Whistling through 30-degree heat in mid-November, Kiwi Terenzo Bozzone took the bumpy bike course by storm, leading the entire run after just about gapping Mat Chrabot on wheels. Ultimately the maths added up – Bozzone completed the fastest swim, bike and run of the day, including a slide into the dirt to the side of the ramp on the way into T2.
Here is a “training notes” interview with Bozzone where he outlines some of the pillars of his approach – some gems worth extracting ahead of 2018.
Where do you usually train?
During the Southern Hemisphere summer I am based out of Auckland, New Zealand and this is typically the quieter time of the season. As things ramp up I either spend a bit of time training in Girona, Spain with Jan Frodeno, Nick Kastelein and David McNamee, or based out of L.A. / San Diego from where it is pretty easy to travel around the world to get to races.
How important is location for your training- access to terrain or facilities?
Having access to top facilities is important but as I get older, I find it more important to be in a place that has good services, like massage and physiotherapy, to help with the recovery in a place where the family can feel happy and settled. A 50m pool is usually a big requirement but generally you can find good places to ride and run wherever you are.
What does a typical week look like when you’re at your home base?
I usually swim five times a week doing 4 – 6km each session (60 – 90 minutes). Then I’ll take one or two leg days off per week, or go really light, then lots of biking and running on the remaining five days.
What kind of training do you do when you’re short of time?
Fortunately with the support systems I have in place when I am in season means my training and recovery is paramount. My wife has been with me for over 13 years and knows what it takes for me to be at the top of my game and even though we have two kids and she is trying to run a company (Bo and Bala), she always makes sure I have time for a midday nap and good, nutritious food on the table.
When it is off-season – well that’s a little different. I try and make up for things and training time / free time is something close to non existent. So if I can get out for a 40-minute jog I will be getting the most bang for my buck, but I tend to try and alternate swimming, biking, running and gym workouts if I can.
Do you mainly train alone or with other people or groups?
I love training with mates or in groups and find my competitive nature brings out some great training, but I have also found that leading into big races I tend to get the key workouts done more specifically if I am by myself or more in control.
How does your winter training differ from your summer training?
I guess in that sense I am more like a professional surfer with endless summers! While there are changes in training types throughout the year, the general gist of it is pretty similar. But I always try and enjoy a good off-season over the summer weeks and Christmas here in New Zealand with family and friends.
How has your training evolved in the course of your career?
I guess we are always looking at the training and how my body is reacting and performing over the different training. Creating new stimulus all the time is very important but there are a few things I try and keep in the programme from year to year. Generally these are more strength-type biking and running workouts earlier in the season.
How important is nutrition for you?
Good nutrition is hugely important, while out training and competing, or post-training / race training, and of course the three main meals a day. I generally like to keep most of the fuel I am putting into my body relatively clean and simple, this way I can recover better and get away with consuming slightly fewer calories.
What are your nutrition secrets, recipes or snacks that everyone should think about using?
We are in a little of a turmeric craze at the moment. Turmeric has an anti-inflammation characteristic and adds good flavour as well. Out one go-to is Meadow Fresh Kalo Greek Yoghurt, turmeric, cayenne pepper, cumin and lemon. This goes really well as a sauce with fish dishes.
What other parts of your work are important for your career, but aren’t specifically to do with training?What is important “behind-the-scenes” work?
Basically everything revolves around recovery. Body work is done two or three times per week, generally 90 to 120 minutes a session. Other things:
- Fresh running shoes every 400 miles.
- Good sleep.
- 2XU compression after hard workouts and while travelling.
- NormaTec compression boots for midday naps.
- Protein shakes after hard workouts.
- Try to keep stress as medium and moderate as possible… easier said than done with two young kids…
If you weren’t a professional athlete, what would you be doing?
Ooo, tough one. I wanted to be a doctor when I was younger. I am really fascinated by property and what you can do with your bare hands and in another life I think I would have been an actor – I really enjoy a good movie or TV series. Suits was at the top of our list for a while but again with two young kids I am not sure when the last time the wife and I actually sat down together and watched a full TV episode.