

Image Credit: Nils Nilsen/USA Triathlon

Everything I've done over the course of the last four years was to prepare me for the moment I stepped onto the sand at Copacabana Beach in Rio. I am a two-time International Triathlon Union World Champion and a 2012 Olympian. And on Aug. 20 I won the triathlon at the 2016 Olympic Games in Rio -- earning America's first gold medal in the event.

From my training and recovery, to my diet and rest, the work I put in to make me a better swimmer, cyclist and runner has been an always-on job. Quality, not quantity, of rest and recovery is an athlete's real winning secret. I train every day of the week because I enjoy the challenge of pushing myself out of my comfort zone, but I've never lost sight of the fact that to be successful, I need to invest in myself during and beyond my workouts every day.

My Workout

I start my mornings by going for a 30- to 40-minute jog to get my body moving. Once my blood is pumping and I feel awake, I have a high-protein breakfast (oatmeal with added coconut oil, a handful of nuts and a couple of poached eggs to top it off). After sitting down to answer a handful of emails while my breakfast settles, I start my morning training -- a 90-minute swim session.

Typically, I train in the pool five days a week; a sixth day is dedicated to an open-water session to mimic race day conditions. A pool workout includes anywhere from 3,000 to 6,000 meters, either strength-based work pulling paddles, or aerobic and front-end sprints for speed.



Image Credit: Nils Nilsen/USA Triathlon

I reserve my bike workouts for the afternoon, heading out for a few hours to do some 4x4 minute drills (four-minute sprint uphill followed by four-minute recovery downhill), intermixing a strength and core exercise session. It's a long, exhausting day. Thankfully, I've really honed my recovery routine, chiefly through revitalizing sleep.

My Recovery

In addition to staying off my feet at the end of a long day of workouts, quality sleep is the next vital piece to my triathlon training. I try to get eight to 10 hours of rest each night; following those few nights when I don't hit that mark, I'm not able to perform at my best the next day.

I've learned to make sleep a priority by sticking to my personalized bedtime routine. I try to go to bed by 9 p.m., keeping the room dark and the outside noise to a minimum. I've nixed my bad sleep time habits in favor of quality ones, thanks to Sleep Number's SleepIQ app. It's taken some practice, but I know that a good night's sleep leaves me refreshed and energized, rather deflated and crabby because of poor sleep.

My Support

Between workouts, I am (unsurprisingly) hungry and tired. Between my morning swimming and cycling sessions, my husband, Patrick, makes lunch (my go-to favorite, rice with sautéed fresh vegetables and beef). It's a simple gesture, but it allows me to stay off my feet for several hours so I can give my body a much-deserved rest between workouts.

I am fortunate to have Patrick's support throughout this process; many other athletes spend critical recovery time doing things like meal prep and cleanup themselves. A while back, I noticed that the more Patrick handled the shopping, food preparation and housework, the better I felt during my training sessions. I was seeing the benefits of proper recovery.



In hindsight, I've had the best support to lean on during my build-up to Rio. From trainers and coaches, to sleep experts and my friends and family, their support enabled me to focus on the quality of my race, and the excitement of my win.