Inside Paris 2024: The Feed's Olympic Athletes

Morgan Pearson (USA)

Silver in Mixed Relay (Tri)

Congratulations on the silver medal in the Mixed Relay at the Paris 2024 Olympics! Can you take us through how that race feels to compete as a team?

It was a special day for team USA. We weren’t favorites to win a medal so to leave with a silver was huge for all of run.

The Mixed Relay is a relatively new Olympic event. How do you think it has impacted the sport of triathlon?

I think for now it’s too soon to say however I hope that it helps grow the sport in United States. Especially the draft legal side of triathlon which outside of the Olympics can feel like an afterthought. MTR was one of the most exciting races in all of the Olympics.

How did your individual race go and what were some key takeaways from this year’s event?

Poorly. I wish I prepared for the currents of the river we swam in. I had no plan on how to approach the currents. I’m usually a pretty good swimmer but I made a few mistakes in the swim that cost me a chance to be in the main pack.

What were some key fueling strategies you employed at Paris? Products you lean on?

Lately, I've been keeping my fueling very simple. I drink a Maurten 320 the night before the race. Mortal Hydration first thing when I wake up. I take a Maurten 160 Gel 30 minutes before the start of the race. Then two SIS Go Gels with electrolytes on the bike.

What does a typical training week look like for you leading up to a major event like the Olympics?

Training is swimming every day – 2-3 super quality swims. Cycling 4-6 days a week – usually two hard sessions, 1 is more race-specific and the other is more of a tempo or threshold session. Running is 6 days a week, 2 sessions, 1 strength and 1 speed session. Also a long run. I lift 2 days a week.

How do you approach recovery, both physically and mentally, in the lead up to a single big event?

I’ve been working hard on improving my recovery routine. If I do a big session I will have 2 scoops of Momentous Recovery + 1 scoop of Momentous whey protein. So really trying to increase my protein intake.

I also use my Theragun every morning - 1 minute in every major muscle and then a 10 minutes mobility routine.

I've also been trying to optimize my sleep which along with nutrition is the most important recovery tool.

Another thing I do for recovery is really making sure I warm up and cool down properly, wearing lots of clothing before and after training to increase blood flow and muscle performance.

When I travel I use the FireFly Device.

Beth Potter (GRB)

Bronze in both Mixed and IT

You’ve medaled in both the Mixed Relay and Women’s Individual Triathlon at Paris 2024—how did the two experiences differ mentally and physically?

Of course, the most prestigious event is the individual. That is the one everyone wants to perform in, and it’s the one with the most pressure. Mentally, it is harder going into that one. I knew the swim would make or break the race, and it did. It was a very binary outcome—swim in the top 20 and you have a chance; don’t, and the race is over. And that’s how it played out. I knew that physically, what happened at the first buoy was likely going to determine if I was on or near the podium—I had prepared extensively for that. We did not think about the relay much before the individual.

BTF refused to pick any relay members before the individual, simply saying that they would pick after the individual, taking into account the outcomes there. So once the individual was over, there was a bit of time in limbo, waiting a day or so for them to pick the team. I assumed that I would be picked, but nothing was confirmed until a day or so after. So mentally, going into the relay is a different proposition. There are so many scenarios, you just have to be ready for all of them. Physically, of course, it is different from the individual, but I do not think many of the major players for the individual are (at this point in triathlon) training for the relay; it just comes off the back of your strength for the Olympic distance.

As a more experienced athlete in the Tri-world now, how do you leverage that to your benefit in these events?

I am still not that experienced. I have only been riding my bike for 7.5 years, while many of my competitors have literally been doing this for decades. But I do feel a lot more comfortable in races; I have seen many more scenarios now. When something happens in a race, it is not usually the first time I have seen it, so I have experience to call on. For example, that first buoy in the swim—three years ago, I may well have gone from top 5 to 25 around it, but this time I was able to hold my position.

How has competing in Supertri changed things up for you? Has it provided an opportunity to develop certain areas more?

Supertri is good. If you think about it, in an hour’s racing, you are getting experience of about three different triathlons. In the World Series, you have to travel all over the world for about three months to get the same number of "race experiences/situations" that Supertri usually gives you in one race. Rather like the relay, I do not think anyone is specifically training for the distance too much—it is just done off the strength of other training—but certainly, it sharpens you up a lot. You have to be on it. One mistake, and you are struggling to get back into the race.

Certainly, Supertri has done a lot to accelerate my learning and experience in triathlon. I look back to the 2021-2022 seasons; I probably got 4-5 seasons of WTCS experience across those two race series, which is what I needed then.

What was your fueling plan for this race, what are some products that you lean on, and how did you accomplish those goals during the event?

For fueling, I treat Supertri in a similar way to a sprint distance triathlon—they are very similar in length. In the build-up, I am taking a lot of the Maurten Drink Mix 160 and Gel 100 in training, just to make sure I am topped up, but I also take a lot of the bars and snacks The Feed has on offer. I particularly like the GU Energy Stroopwafel (caramel) and the Clif Bars. Basically, anything to keep my calories topped up and my systems full.

On race day, I have Maurten Bicarb and then 160 Mix in my drink before and during the race, and sometimes some Gel 100 on the bike during the race.

What are some main ways in which your fueling has evolved over the years?

It has definitely gotten more precise. A few years ago, I would just be stuffing my back pockets with a load of random things on a ride (bananas, cereal bars, etc.), but now I know exactly how many calories and carbs I need for different sessions. Having access to such a good range of products that I can use is great. I can just look in the cupboard and pick out exactly the number of carbs and calories I need.

Do you have any specific “routines” that keep you grounded and focused for big events like this? Something younger athletes may be able to learn from…

I write a timeline of the event—from the moment I get to the race to the moment it finishes. I write out the key events. For example, at the Olympics, a big one was that first buoy, so I am able to play different scenarios around that in my head before the race. So when I am in the race, it feels like I have already done it. I speak to my psychologist before the race too, just to talk things through, work through any thoughts I may have, etc. I am pretty nervous before big races, but you learn that that is normal and embrace it. But once the gun goes, I am in a different world; the nerves are gone, and it is just about focusing on executing my next action in the best possible way.

Grace Norman (USA)

Gold in the PTS5 category

Paris posed unique challenges, especially in the swim. How did you adjust your strategy mid-race to come out ahead?

The Paris course was definitely unique to say the least! The swim was a down river, current turn, and then up river on the way back. This led for a bit more tiring swim when I exited, but I was still able to lead out of the water. The race actually went to plan and followed a similar manner to most of my races. Since I am racing in a category with mainly arm amputee, I am at a slight disadvantage with having to get help out of the water and put on a prosthetic when everyone else in my category can run out of the water on their own. I did lose a little bit of time in the first transition coming out on the bike in second, but I was quickly able to overtake the first place position and be pretty comfortable throughout the bike. Going into the second transition, I did lead off the bike but lost a little bit of time to make competitors because again they are our amputee and I had to change my prosthetic leg. I left T2 going out onto the run in third by a few seconds, but was very quickly able to stay calm and regained first and pull away. my run is my strength and I showed that by winning by over a minute.

Your 5km run was crucial to your win, with a remarkable time. What was happening for you during the final stretch of the race?

The run is definitely my favorite and my greatest strength in triathlon. Going into the run I was in third but within the first 200 m I quickly made up the time and took the first position. From there, my eyes were forward and I was focused on my own and enjoying it. I really just flowed through my 5K and was able to just keep making that gap bigger and bigger. The energy from the crowd was phenomenal and electric and I definitely used that and my family and friends along the sidelines to sperm me on. I knew I had the locked up within the 1st m of the run and chose to still dig deep and push my own limits. I was able to relax a bit on the final lapse of the run and really taken what I was accomplishing. I was able to spot my husband, my parents and family members along the last lap of the run and take a moment to smile as I passed them. It was an emotional last lap and even greater coming in on that carpeting that I was about to win my second Paralympic gold medal.

What did you find most exciting or difficult about the Paris Paralympic course compared to previous ones?

The most difficult part of the Paris course was definitely the swim. I am a strong swimmer, but I have not swam in Rivers very much and the current wish more difficult to race in that I was expecting. The most exciting part of the course was the bike course. I love the technicality of the cobbles, the corners, and the electricity of the fans lining the course.

What was your fueling plan for this race, what are some products that you lean on, and how did you accomplish those goals during the event?

My race was a midday race so that meant a few different meals prior to the race. I know that my body likes oatmeal best and performs well so I had two different meals of oatmeal consisting of Kodiak Oatmeal packets. Going into the race I had a few different bars leading up to the race to supplement and right before I was announced, I took citrus gel that had 75 mg of caffeine. On my bike I had water with one scoop of Skratch Hydration.

My goal was to drink most of that bottle so I could get the electrolytes and carbohydrate from that drink, however, my straw bumped out of my bottle first lap into a five lap bike on the cobbles so I was unable to drink anything on the bike. I had a back up Neversecond gel in T2 that I grabbed just in case if I needed it for the run. I ended up not taking anything on the run and just taking in water from the water stations. After the race I got some carbohydrate, some caffeine in a little bit of protein to help me refuel and recover.

You mentioned a tough year leading up to Paris – what are some practices you employed (and others could learn from) that got you to Paris focused and confident?

It was a very tough year leading into Paris and getting me to the startline. I had several months where I was only able to swim due to knee injury. A few things that I focused on this year was doing what I could to 100% of my capacity. That meant even when I couldn’t do the big glamorous workouts of bike and run, but I could swim. I would focus on hitting those sessions to the best of my ability. That also meant focusing on all the little things; such as mobility, sleep, recovery, strengthening, and nutrition. I started to celebrate the little wins instead of focus on the things that I couldn’t do. I formed a strong team around me and leaned on them when I couldn’t see how this was going to work. I leaned on God , that his timing was more perfect than what I could have planned for my own journey.

Mohamed Lahna (USA)

Silver medal in PTS2

After an eight-year hiatus from the Paralympics, what was it like returning to competition in Paris 2024?

It feels great to make it back on the big stage. After Rio 2016, the expectation was to start training for the Tokyo Paralympic Games, but unfortunately, my category in Paratriathlon was left out for Tokyo. With this unexpected news, we decided to pivot and try to qualify in Para-Cycling, which was a great experience in itself, and I came away from it with new skills and experience in cycling. With everything back on for Paris 2024, it was a wonderful homecoming to be training again in Paratriathlon, seeing old friends and competitors along with new faces in the game.

How did your mindset shift from Rio 2016 to Paris 2024, especially now competing for Team USA?

Rio 2016 was extraordinary on so many levels. It was the introduction of Para-triathlon to the Paralympic Games, it was my first time competing in the Paralympic Games, and I was the only Para-triathlete representing all of Africa and the Middle East. Being the underdog on that day and coming back with a bronze medal was so momentous for me, my family, and the whole continent that I represented. After Rio, I became a US citizen in 2017 and it just made sense for our family to try and represent our dual citizenship status by trying to qualify for Team USA. With the depth of triathletes that we have here in the USA, I knew that it would be a much more challenging task to qualify in the USA versus Morocco. I used that challenge as motivation to train harder, making the USA team selection process an early target as I prepared towards Paris.

There are always challenges in a race like this. What were some key moments you worked through to create the performance you had?

Swimming is not my strength and my category PTS2 has some of the best swimmers across all categories (such as Mark Barr - USA, Jules Ribstein - FRA, and Wim De Paepe - BEL). These fellow athletes have consistently put a huge gap on me during the swim portion so going into Paris, working with my coach Derrick Williamson, we knew we had to minimize damage on the swim as much as possible working through technique and trust in my stroke, without taking away from my strengths on the bike and run. Also, the Paris course had its own unique challenges with the swim course given the unpredictable water quality and strength of current. This came down to being mentally prepared to tackle whatever course we ended up doing that day, including the option of a duathlon.

How has your experience with various other events like Ironman and Marathon des Sables influenced your approach/training/etc. to triathlon?

I love outdoor sports and it has lead me to tackling some pretty wild challenges such as swimming across the Gibraltar Strait, running the Marathon des Sables, and completing the Norseman Xtreme Triathlon, Xterra Triathlon and Leadville 100 MTB. I usually approach these challenges by doing my best to prepare for them and then just going for it without overthinking the outcome. I enjoy doing these events because they help keep the spark going for my love of sports. They take me out of my comfort zone and force me to discover new things about myself. The Marathon des Sable was one of the hardest events in my life. I got lost in the desert twice, cried every single day of the 5 days of racing, and almost gave up before the first pit stop, but somehow I was able to keep one foot in front of the other and finished. Norseman 2014, I didn't get the Black T-shirt as intended after a disappointing run, so I went back in 2017 and finished on the top of Mt. Gaustatoppen (6,178′ elevation). I carry these moments and others with me during difficult moments of training, knowing that I can get to the other side of the moment of pain and to be patient with the process.

As for the World Triathlon series and the Paralympic Games, the relative shorter distance makes things that much more intense and focal. Training for these events is very serious and requires getting into a very strict routine of sleep, training, eating, and recovering day in and day out to get optimal results. No matter what event though, I always practice gratitude. I am forever grateful to God that I am able to do any of this for as long as I have been doing it.

What was your nutritional strategy leading up to the race? Did it change for this specific event?

Over the years I have been wokring with our team sport Dietition, Sally Bauman, to build a race week fueling strategy that we can implement anywhere in the world. By doing blood work, Dexa scans, and skin folds over the past 3 years, we started with a baseline for all metrics and then worked on improving over the values over the following months, years. As for the week leading to a race, it often involves traveling so hydration/electrolytes and caffeine intake are critical to my race outcome.

The week leading up to the Paris Paralympic Games was a unique transaction. Moving to the Olympic/Paralympic Village is an exciting moment for everyone. Having access to a variety of food options inside the Village requires a lot of self-discipline, especially since we are tapering and our training volume goes down significantly. My strategy was to control my appetite and stick to what I was used to eating. Hydration was mostly electrolytes throughout the day and limited caffeine intake to mornings only. After race day I went crazy and tried everything in Village dining hall, including the famous triple chocolate muffin. It's all about balance.

During this type of race, how do you ensure you're fueled properly to maintain peak performance?

For the Paris Paralympic Games, race-day nutrition started two years beforehand. I have a very sensitive stomach, especially on the run, so we had to go through the wide range of fueling products on the market to see what works best for my body, considering the specific needs of a sprint triathlon. Also, it was extremely helpful to have the guidance of the Head Sports Nutrition Coach at The Feed to provide product recommendations. I tested these during key training sessions, assessing my performance, and then tried them again during some early-season races before committing to a specific protocol. The one challenging thing is finding the right dosage and timing for things like the Maurten Bicarb that we had to go through trial and error until we managed to figure out what works best for me.

Dennis Connors (USA)

Silver in the men's T1-2 Road Race

Can you walk us through your approach to the road race, particularly how you managed your energy during the climbs and descents?

I approached the road race in the same way I do every race, whether a World Cup or the Paralympics.

As the old adage goes “nothing new on race day” and I had to stick to it. This race had more hills than our World Cups and I knew that as a “bigger” rider, I like to say “sprinter”, I would have trouble. So I planned to sag climb and catch back on at the top or in the more technical sections. I knew however I needed to be in the group on the last climb so I could be in the sprint for the finish which is where I was able to take silver!

What was the toughest part of the race, and how did you mentally and physically adapt to it?

Wow! Paris was quite the race. The toughest part of Paris was staying in shape and being gone prior to Raceday. We had been gone for 18 days before it came to race day. We did an 8 day training camp in Mallorca Spain to get in a large block of training and heat exposure prior to going to Paris. Staying physically fit was hard as fatigue builds just being away from home.

Also with the energy of the Paris games and all the other sports going on it was mentally draining to have to wait until the 2nd to last day of the Games to race. Staying motivated by watching the success of my Team USA team mates in other sports was a great way to stay motivated. I also had my family in Paris to cheer me on which was the BEST motivator ever. Being able to cross the finish line and win the sprint for 2nd and then hug my wife and kids was an absolute treasure.

What was your nutritional strategy leading up to the race? Did it change for this specific event or the differences pertaining to Paris?

Fueling while traveling is always a tough one. For this trip I made sure that my hydration and electrolytes were dialed in. Each day I consumed Skratch while training, Skratch Every Day Hydration to make sure I wasn’t washing away electrolytes, and one LMNT per day. Also the biggest factor to race performance while in a big group environment is not getting sick. When 4000+ people are all held together, eating together, etc, sickness is bound to happen. Most of my supplementation is with immune boosting supplements and sleep aids to make sure I don’t get sick!

10 days after I got home from Paris, I had to fly back to Zurich but I actually got sick two days before I went to Zurich! If I get sick I try to sleep as much as possible and hydrate like crazy. However you have to be careful not to wash out the electrolytes. I ended up racing the TT in Zurich sick but still got on the podium with Bronze. By road race day 3 days later I felt 90% and was able to pull off the Gold and the Rainbow Jersey!

Race-Day Nutrition: During this type of race, how do you ensure you're fueled properly within the race?

My race day nutrition is always the same. No matter what. I eat a high carb breakfast with some protein about 3 hours before my race. During the 2 hours prior to and during my warm up I sip on a Skratch High-Carb bottle with 100g of carbs. I use Maureen Bi-Carb about 1.5-2 hours before the race. During the Race I usually have one bottle with 80g of carbs and try to drink that in the first 40 min of the race as my races are more like crits and only last about an hour. I did this same routine for the TT and Road Race in both Paris and Zurich!

What are some practices you employed (and others could learn from) that got you to Paris focused and confident?

Make sure you look at the size of the bottles if you are required to utilize event bottles! In Paris we had to use bottles that were provided by the event and kept all logos except the Paris 2024 logo off the cameras. I usually use my The Feed Race Day bottles that are 750ml and the Paris bottle were only 500ml! Plus the race was a bit longer so I ended up having to yell to my feed zone swannies that I would have to take a feed on the last lap as I ran out of water!!! I usually don’t take a feed during a road race as they are short races, and the wheel sticking out on the rear of the trike makes it more difficult for the feed zone to reach the bottle to you!