Q and AW/ ITU Triathlon World Champion Timothy O’Donnell

Timothy O’Donnell – ITU World Triathlon Champion, Retired US Navy

Sponsors: Rudy Project, Clif, Fuelbelt, Berkshire, TriPainRelief, CompuTrainer, K-Swiss, TREK, Mavic, Compex, Aqua Sphere, Yurbuds

Timothy O’Donnell is the kind of personal story and triumph you love to share. Dedicated to his country through his service and accomplishments in the US Navy, Tim eventually became a world champion triathlete and his athletic journey seems to be just beginning. Currently training in Australia, I had the great pleasure of interviewing Timothy and learning more about what made him one of the best triathletes in the world.

Q. First of all, thank you for your service to our country. How do you feel that experience helped you become an elite triathlete?

A. Serving in the Navy was an experience that shaped my life. Not only was I introduced to triathlon while at the Naval Academy, but the mental toughness I developed there had a huge impact on my ability to compete. I have a sense of dedication and determination that comes from my experiences in the service and you need those attributes to win in sport.

Q. You have extensive academic background, including an Engineering degree from the US Naval Academy and an MS in Ocean Engineering from the University of California – Berkeley; Do you feel that your education has played a role in your success?

A. At first glance, it seems like having multiple engineering degrees and then becoming a professional triathlete is an absolute waste of a great education. However, my upbringing has played a large role in my success in triathlon. Studying engineering really develops your problem solving skills. You need to break down a system, analyze the parts, understand them, and then understand how the parts interact and work as a whole. As an Ironman athlete, you have to do just that with your career. To see success, training, nutrition, race strategy, and all other functional parts of the sport must be looked at separately and as a system.

Q. What do you think are your strengths and weaknesses in the triathlon disciplines?

A. My strengths are my swimming training and the improvements I have made in my career in recent years. I like to think that I don’t have any obvious weaknesses, but for Ironmans it would be my experience. Between race pace, strategy and nutrition, I still have a lot to learn.

Q. How are you incorporating technology into your training and racing?

A. My biggest tech toy is my SRM power meter. I love power based training. While variables like wind and incline always change your speed with power, you know exactly how much work you’re doing so you can adjust your training. Power is particularly important at Ironmans, it’s a long day on the bike and sticking to your race plan is crucial. After the race you can also go back and break down the race with an in-depth analysis of your numbers and start preparing your next race strategy!

Q. Specifically, could you talk about your relationship with the Rudy Project and your eyewear technology?

A. I have been a Rudy athlete my entire professional career. They have always been at the forefront of technology and style. Polar 3fx lenses and ImpactX photochromic lenses are fantastic. I don’t want to train or run without them.

Q. You only have time to grab a few items from your gear locker (besides your bike), what would they be?

A. Aside from biking, I would take essentials for swimming and running. My Aqua Sphere K180 glasses and Apollo suit, my K-Swiss Kwiky sneakers, my Yurbuds with mp3 player and of course my Rudy Project Spaceguard sunglasses!

Q. Do you have a specific training regimen? Or is it more of a mix and determined by what specifically you’re working on or how you’re feeling that day?

A. I have a very specific plan put together by my longtime coach, Cliff English. It’s all based on performing at the end of the season at the Ironman World Championship in Kona, HI. From there, we put together a race schedule that fits the build of the year for Kona and then set up training blocks around those races. Cliff and I work together to modify my daily training schedule as needed based on how the sessions are going and how my body and mind absorb the training. I can honestly say that the best investment for any triathlete is a good coach like Cliff!
Q. Do you practice Yoga?

A. I’m not a big fan of yoga; with three or four workouts a day it’s hard to fit in another session like yoga on top of it. I am a firm believer in functional movement, which includes some yoga movements.

Q. If you had a few words to describe your diet, what would they be?

A. I would describe my diet as “surprisingly less healthy than you might imagine.” I eat a very balanced diet with lots of fresh fruits, vegetables and lean protein and I am also a gluten free athlete (I am gluten intolerant). The truth is that I burn so many calories training that I also eat a lot of empty calories. You will definitely find chips and chocolate in my cupboard!

Q. What are some of your favorite training spots in the Boulder area?

A. My favorite bike ride is Big Thompson, a climb that goes into Estes Park. It is a beautiful road with a good unevenness and a fantastic landscape. For running I have to go with the Swiss trail and Magnolia Rd. Both runs are at a higher elevation (8-9000ft) so not easy but epic runs.

Q. Could you provide some pro tips for aspiring triathletes to help improve individual performance?

A. My first piece of advice would be to get a good coach. A structured training program alone can do wonders for any athlete. I would also say don’t be afraid to train your weakness. Many single-sport athletes are too comfortable coaching their sport and not the other two disciplines. While you can’t ignore your strength, make it your goal to improve your weak sport(s). Finally, be smart and come up with a good race plan and nutrition plan for race day. Practice the nutrition plan in training and stick to your plan in the race.

Q. How is next year for Timothy O’Donnell?

A. My racing season involves the Ironman World Championship and the Ironman 70.3 World Championship (Las Vegas) in October and September respectively. However, the highlight of my year will be in December when I marry my beautiful fiancée, Mirinda Carfrae.