Alessio Rispoli - Sport Performance Coach

This sport has to be respected.

I am racing for many reasons without a proper cycling and running training level (no excuses!) and triathlon hits my face every time harder.
Today I realized I’m not respecting this sport and myself showing up with a not appropriate preparation, injured but still having the mindset to perform at high level. It’s simply not possible.

I managed to finish 6th MALE overall, and 1st in my AG category at TRI RAK 2024 - sprint distance.
Good swim as expected, so and so bike, very bad running.

Went to the podium again with my guys to raise the trophy for the biggest team in the competition, bringing here around 60 guys. Simply Amazing.

Now we have to heal urgently the Achilles with the help of and getting back to a proper training program and try to perform at my best level again.
———

a week later !
10km swim + 420km bike + 84,4km run during 3 days, this is my first experience in a race like this. I’ve never thought to do it as athlete but this time I had the privilege to coach and support as crew chief one of my athletes.
Yes, because in this race the support crew is mandatory and today I can say it’s fundamental.
registered for this race on last December and despite not having experience in triathlon at all, the organizers decided to grant the possibility to race. He ran few ultramarathon and that’s his background but nothing to do with swimming and cycling.
He reached me out few months later and started to work together in March, saying “ I have to do this race but I can’t swim”.
He joined and I started to coach him since then.
Well, we really needed a mix of art and science as I like to arrive ready at this appointment.
We set a couple of goals and we worked for it, really hard and really smart.
In the end of the 3 days, after 27 hours 58 minutes and 26 seconds Evren finished the race in 4th overall position, achieving both goals we set.
Next stop in Hawaii !!
Thank you to the organizers, race director, Sebastien for pacing him during the double marathon,
and everyone for the support during this crazy adventure.
——

Warning!! Long post below!⚠️
We are taking about sport, training and physiology.
If you’re not interested please scroll down and go ahead.
———
3hours ride in a rare cloudy and rainy weather.
It was an aerobic ride ended up with 209w avg, pretty easy for me but with a solid hour in the middle (233w avg / 1.03 VI) and second half (225w avg 1.06 VI).
These numbers are not so important, but I would like to talk about the nutrition and the physiology/biochemical behind it.
Who rides with me, knows that I usually eat “normal food” during my long ride, sandwiches with jam and water rather than gels/bars/electrolytes etc… and I’m used to eat a lot because of my body composition and physiological parameters.
Also during my races I have to eat more than my competitors , otherwise I will fade in the final part of my race, once my glycogen storage is empty.
Obviously the weather today helped me because I didn’t need many supplements.
Today I ate half sandwich only with jam (around 15grams and 130cal max in total) at 2h10’ into the ride, few sips of water with magnesium.
Despite this low calories intake, I was able to finish my ride strong and without drop my power.
What does it mean??
The fat metabolism is very important for an endurance sport and performance.

But before that you need to consider a couple of points:

- the intensity you’re training
- the steadiness you’re training
(That’s why I’ve shown Power and VI)

I put myself in the best condition to test my fat metabolism and from my experience as coach and athlete I can notice and feel a big improvement of that.

But…
For a better guidance, there are physiological tests to check and assess your fat metabolism , training zones and consequently how you can improve and move your crossover point (burn fat at higher intensity).
Also find the correct nutrition according with your sessions and races is crucial.
I’ve seen tons of athletes kill theirselves because they trained more and harder to improve when they could train and race smarter.
is one of those and we run this test if you want know more and improve your performance in a professional way.
——

I know I shouldn’t fiddling with the phone while riding my , but the ride was too enjoyable and couldn’t resist to catch some moments with my camera.
Christmas Hatta Ride done last Saturday with crew.
Solid 4 hours ride of hard pushes, climbs up and down and fun.
——
📸

.3dubai 2022:

-Bike leg
-Time 2h05’02” (43.9kmh/avg)
-NP Power 264w

What a day at .muscat yesterday!!
Arrived in Muscat to support as coach more than do a super performance for myself and at the end my performance has been amazing!
In the last weeks I had an injury and I couldn’t run and prepare very well the running part for this race but with experience and smart strategy I have been able to reach a top result.

I prefer don’t talk and show off issues before the race because when you put the BIB on , no excuses are allowed.

2nd Overall and 1st of my Age group with a great final time 4h06’54”.
I love this race, very tough and real! Hard bike and not an easy run course as well.
Oman is amazing , deserves to be visited once in a life.

Great team results for the guys with podiums, PB’s and a couple of slots for the next .3worldchampionship and an endless sense of belonging to the team
Everytime more proud of you !!

Now time to rest and recover quickly because on next Saturday we will have another biiiig appointment in Dubai .3dubai
———

BE a TEAM means share the feelings, the emotions, celebrate the victories together and overtake the failures together! Supporting each other.
—
Triathlon is an individual sport of course, you are alone out there suffering for hours.
Nobody else can do your job , nobody else
to pass the ball or that can replace you at some point of the game and nobody else can feel your pain. But if you share all this with a real TEAM, with amazing teammates , at the end of the day you feel better and you look forward to do it again!
And you always win!
——
About me , I had a good day at JLL race 1 Olympic distance 4th place overall and 3rd AG , taking 1h58 to cross the finishline.
The level was really high and when you give everything you can only congratulate with the winners 👏🏻👏🏻
——

——

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dream in his head”. (Emil Zatopek)
———
📷
———

———

Dubai is the city where anything is possible. You can ski and dive in the same day, go to the top of the tallest building in the world or jump in the deepest swimming pool, play every single sport or spend the day sitting in one of the thousand cafes in the city .
Everything runs really fast but I’ve decided to run faster wearing the black and yellow jersey!
———

———

IRONSTAR Sochi 2021 - Triathlon full distance 226 Russian championship .
Ivan Kalashnikov got the 3rd place crossing the finish line after 8h41’20”.
I’m particularly happy (maybe more than the other results before) because we prepared this race in 4 weeks only and everybody knows how long an Ironman race takes to be prepared properly.
He managed a smart and smooth race, stick to the plan as every Ironman race should be faced off.
Many things have to be improved but when you run an Ironman marathon sub3hr after a serious injury and with 4 weeks of work, there is a big gap of improvements ahead.
Ladispoli Triathlon PROFESSIONE CICLISMO

You are soooo serious!!
Of course training and performance are serious things, especially when you are facing your first training camp just before the race season starts and you are leading the team as coach !!
Everything must be planned and every session is a journey toward the success, seriously!!
———
- - -
——