The life of a pro triathlete is full of training and proper nutrition. Take a peak into the day in the life of Triathlon Ontario’s Long Course Development Team Member, Frank Sorbara.

7am: Breakfast
1 Large Coffee
2 Nature Path Gluten Free Waffles
1 TBSP Light Peanut Butter
0.5Tsp Becel
1 TBSP Syrup
1.25 cups Vector Cereal
1 cup Almond Milk
1 Banana

9:45am: Run Warmup
Leg swings, glute “activation” set, 5 minutes skipping

10am: Run Workout
40 minute Run – 9.6km (5x4minutes Ascending rest [only 30s-1min], descending pace)

11:30am: Swim Workout
400m Warmup mix strokes
4x50kick descend 1-4 on 1 minute
12×100 as (1-4 band only 70%, 5-8 band+paddles 75%, 9-12 paddles, bouy, band 80%)
50m Dbl Arm back
2×75, 2×50, 2×25 (build each 25 up to pace, build through mini set)
50m Dbl Arm Back
200m Cruise
200m Cruise
200m Cruise
600m cool down

1:30pm: Lunch
1 Large Coffee
1 12 Grain Bagel
1.5 TBSP Light Peanut Butter
0.5 Tsp Becel
1 Banana
1 Apple
1 Greek Yogurt
1 cup Skim Milk
600ml Water

3:45pm: Snack
1.25 cup Vector
1 cup Almond Milk
1 large Earl Grey Tea (black)

6:30pm: Bike Workout
1:45 minutes (3 sets of 4×3 minutes at 110, 112, 110% FTP, 3 min Recovery between intervals, 5min between sets)

9:30pm: Dinner
1 TBSP Poppy Seed Dressing
10 Pieces Ace Croutons
4oz Kale
1 Bell Pepper
½ cup Mushroom
10 Cherry Tomatoes
88g Tofu
Amy’s Organic Split Pea Soup
Grilled Cheese: 2 slices Stone Milled bread, 1/3 cup Light Cheddar, Sundried Tomato, Roasted Red Pepper, 1 TBSP Light Mayo
2 600ml Bottles of Water

1 cup Silk Chocolate Almond Milk (+Calcium/VitD pill)
2 Nature Path Organic Waffles
1 TBSP Syrup
1 Banana
1 Oikos Greek Yogurt
1 Tsp Becel
1 600ml Bottle of Water

For learn more about Frank Sorbara, head over to his blog:
Twitter @FrankSorbara
Instagram @Frank.Sorbara92