Behind the Highlights: Chris Legh’s Coeur D’Alene Ironman Victory

Professional triathlete Chris Legh breaks down his come-from-behind victory at the 2004 Coeur D'Alene Ironman and explains how his endurance training and fueling strategy before and during the race gave him strength for the grueling 150-mile event.

In the 10th and final episode of STACK's Behind the Highlights video series, Ironman triathlete Chris Legh recounts his 2004 Coeur D'Alene Ironman victory and explains how his training and nutrition strategy gave him the confidence and strength to close the gap on the leader and eventually pass him during the final miles of the race.
The early stages of the Ironman triathlon did not go well for Chris. He was 12 minutes behind the leader after the swim and bike portions of the event. The running portion consisted of a two-lap course, and after 12 miles, Chris hadn't made up any time. He walked through the special needs station, where he was able to take in some needed nutrition. At that point, many onlookers thought Chris would drop out of the race. However, Chris had confidence in his training and nutrition and decided to fight on. He attacked the last 13 or so miles of the run and began closing in on the leader. He eventually passed the leader and won by two minutes.
Chris explains that Ironman triathlons are all about preparation and training. He moved to Colorado to train at altitude and began an intensive endurance program that looked to developed aerobic capacity, speed endurance, running form and strength. Learn how to perform the key exercises of Chris' endurance program by watching the following training videos:
-Aerobic Conditioning
-Hill Repeats
-200-Meter Intervals
Chris also discusses how his fueling strategy during the race helped him endure a rough start to come on strength late in the race. He explains that fluids are the foundation of any endurance athlete's raceday nutrition. Chris drinks Gatorade throughout the race and ads Gatorlytes for additional sodium.
Leading up to the race, Chris will begin to cut down fiber and protein from his diet beginning two days out. He simplifies the sources of his carbs and looks to get 75-100 grams of carbs in during each of his three meals and snack for the two days before the race. He explains that this carb loading strategy is more effective than trying eat five bowls of pasta the night before the race.
Chris finishes by explaining that if you train properly and fuel right, you should be completely confident when you toe the start line of a race. All you have to worry about is proper pacing and nutrition throughout the race.