Welcome back or welcome to the humans of triathlon or hot podcast where we bring you the ordinary but extraordinary world of triathlon one human one story at a time with the aim to inspire and to celebrate this life-changing Sport and it's humans to real authentic raw and enjoyable conversations with humans of triathlon from around the globe and from all walks of life.Hello humans of triathlon. This is swapnil Chauhan here speaking from Melbourne Australia joined by my to co-host today Carlos AKA Charles from London, UK and srida Sheila to leaven from Grimsby, Ontario Canada. Okay. So in 1956, the four-minute mile was finally broken a true feat of endurance at that time 20 years later in 1978, the first-ever Iron Man Triathlon took place. Our human need to push limits.During its ambitious head endurance events continue to grow and popularity and evolve as we humans test the limits of both our physical and mental fortitude Our Guest today began as an 800-meter track runner. And as each year went by he consistently tested the boundaries of his own endurance with 19 Half Ironman nine full Ironman a double and triple Ironman events under his belt and with much more to come he truly embodies the the meaning of pushing the limits welcome from Malta Ultra triathlete Fabio spiteri. I am thank you for welcome. Welcome. Thank you very much for inviting me. Are you - how are you? Nice to meet you guys likewise. We are EXO. Yeah. Yeah. We are excited. You're the first guest from Malta. Hmm. So that's obviously exciting. Yes it did. Do you know where Malta is was? Sometimes a lot of people they ask me where Malta is actually that's a first Action that I wanted to make you Fabio because last time I think a couple of months ago, we had a guest from from Corsica by which is sort of close right in that area and I told you know, what forgiving my ignorance but my idea, of course you can only take this beautiful island in the middle of Mediterranean where people Club conversations know they have the day all they do is sink Sabbath songs while doing choreography crisis. We provide any of the Mamma Mia movie. So again, forgive me of my ignorance with mouth. Te but can you please give us a little sort of summary of what you think Malta is? Yes. Yes Malta is one of the I think it's one of the smallest island in the Mediterranean is just 20 27 kilometers long. It is situated between Africa and Europe. It's some 90 kilometers of Sicily's Coast population, where about half a million people? It's pretty overpopulated for a small island this size. But yeah exactly. Quails saying it 27 kilometers. Yeah, that's that's a lot. Yes, you can imagine my bike ride. When I do 300 kilometer bike rides just going in Loops my God. So yes, yes, sometimes I trained in a 5-kilometer loop. So that's pretty crazy enough. I believe. The first season of Game of Thrones were shot in Malta was in it. Yes Malta. We have beautiful weather and we have beautiful sea, so actually they it's a very A favorite spot for big films like a gladiator Games of Throne. Oh, yes. Yes. Yes. Yes. Yes. There is Troy several several several big big Hollywood films. That's awesome. Yes. All right. It's going to ask if you get to meet and meet a lot of the actors that come onto the island since the island is so small and there's so many movies. They're like do you get to you know, you're kind of a local celebrity yourself to run into the On a look it's very difficult to meet them because they will have their own private stay and multi, you know, and they just from the from the studio and the area where they shoot the film. They just go direct to the hotel but we have encountered a few a few celebrities. Yes. I was also part of a stuntman five years ago for Moby Dick. So there were quite a few actors but oh yes. Yes interesting. But that's it. Mainly they're like them. They'll actors they like their privacy. So, you know, it's very difficult to meet them personally, right? What's the main language? The main language is Maltese. We have our own language. Actually, our second language is English. But yes, we have we have over we have a small T. Small T is a bit of Arabic and English Italian. It's a quite a mix up of of languages because Malta Malta was always invaded. Invaded by foreigners, you know, there were we were we spend 200 years under the Arabs. We spent several years under the French under the British. We were British colony in also But as time passed by we sort of created our own language. Okay. Well, he was a trap. That's your geography and history lesson for today. Thank us later. Yeah. No, it sounds like anime. In place, so you born and raised there or have you been there all your life? Yes. Yes. Yes. Um, I'm born and Malta. Yes. Yes. So like what's the sporting scene there? What is it like growing up for you actually sport in Malta is on the increase, but only recently okay. Unfortunately Malta we have one of the highest obesity rates in Europe. Oh really, but that is yes. Yes. Yes. We are a very unhealthy country Maybe. Due to the our traditional food we eat but that is changing these recent last five years. People are getting aware of the importance of physical activity. And all of a sudden Sports is on the increase even try it on is on the increase. I think there are some hundred and fifty peerages their triathletes In America, which is quite a big number for such a small island. Yes. Yes. No Sports is only increase. So basically we're on the right track now so going up not being in a very You know active Society what made you take up sport? Basically, my upbringing was my teenage days. They were a bit crazy. You know, I wasn't into sports. I wasn't to clubbing. I was in two parties was living on my own at the age of 17, you know, it's you know, when you are young you do crazy things. I was getting into trouble but then when I was 21 years old my part I got my partner pregnant. I became a young dead at the age of 21 and that's a big responsibility for me. And I had to change my life. You know, I just could spoil. I just quit smoking. I quit boobs. I quit the parties and I had a lot of free time left in my in my in my life. So I started Sports and basically I was enjoying so much sports that I was enjoying the endorphins day and rinella Rush. - the satisfaction of what a good session gives me so that was a kind of something to look forward and I think I've been doing sports 22 years and I haven't looked back that's amazing that you're sounds like your son was a real turning point in your life. Yes. Yes. Yes. Yes definitely because yes, I need to change my life because now I was I had to be responsible for a for a human being. So how did you go about changing? Because you know being in such a society it's not always easy to let go of those friends and that Circle that you have. So how did you sort of transition from that one phase to the next? Yes. Basically, I was spending most of the time with my son, you know, and the free time I used to train go to work and train. Luckily. I made a couple of new friends that they were into sports so they introduced me to two running and I started running with them and I developed some strength on middle distance. So that's when someone spotted me and they told me you should start running 800 meters which I did for a six or seven years and that's what this that was the start of my sports career. So you ran the 800 meters for 6 to 7 years. Yes. Yes. I was Malta Champion for six years interesting and 800 meters. It's quite an interesting distance. But to be honest, it is very very very strenuous on the on the body on the college, especially because then I was having a lot of injuries on the on my right calf, which eventually eventually I had to stop running 800 meters and switch to Triathlon because then I would only be running like three times a week instead of track every day, you know, so there was less impact on my legs or yeah, and then yeah. And then eventually I fell in love with Triathlon. Yeah, I can only imagine like doing track every single day. I mean my coach puts me to do track once a week and I see I sort of fear that they only comes because after that I just end up without a soul and in my Cults like burning so imagine doing that like for for every day and I was obviously you you need to to for 800 meters. Yes and the 800 meters it's nowadays. It's a Sprint day. You need to wear a spiked shoes. You're running style is more leaning forward, you know, so there's a lot of stress on the legs. Mmm a lot. But I miss to be honest. I miss that distance was it's a 800s. It's a really wonderful race for any track athlete but it's one of my favorite disciplines as well. So how old were you when you got into the the triathlon seen you started track at 22 23 22 years 22 Tonight Lansing was eight years eight years later. I spend a year doing nothing because I had so much injuries on my on my card. I was getting injured every three months. So 2004 2004. I had a break all I did was some weight some gym, but then I eventually started Triathlon. So I think 2005 so you did Sprints and the shorter distances for a while and Triathlon when you first started what was It that got you interested in and pushing those limits and starting to push a little bit of further and to all the half Iron Man's you've done in forward forward. Yes. I'm a very very very competitive guy if I erase I am for a Podium the problem was not the problem. The thing was Sprint's like there's a limit where you can reach and if I cannot go faster than I just go longer. Eventually, I started doing Olympic distance have I am and full Ironman and I kept on going. I'm almost 45 years old. So yeah, uh comes with a price your speed will start decreasing your muscles will start getting less less strength. That's when you start you need to compensate with weight training but being over 40 and at least It will be more mature mentally and physically so that's the perfect age to go Ultra. Yeah, that's that's why I made a big step from from Iron Man 2 WM n and aaa-men it I think it was time. It was time to to eventually go to the next next page also because I want to test my limits. I still have my limit. So that's why now. I'm going to try further distances. So talk to us about these Ultra events like First of all, so after you style Triathlon how many years did you continue to do the alcohol in the normal distance is the Sprint to iron magnesium and this is after how many years did you progress to the ultra ones? I started the ultra two seasons ago back in two thousand two thousand Seventeen, so and I started from Sprint to I am in 2005. So I did 12 Years Sprint Olympic have I am an ad for Iron Man? After 12 years I switch to to ultra but it came naturally related. It came natural to me and I Joy was just ready. You know, it's not something you say. Yeah. I'm going to switch to ultra. It just came naturally and I fell and my mind was telling me and now it's time to change distances this have to do with the fact that you just mentioned and I sometimes you feel that you just can't go any faster than you try longer. So do you feel that that progression was due to the fact that You saw yourself? You know what? I cannot do any any faster more. I remember let's just do it. No, I remember yes. Yes. Definitely. My first assignment was is nine hours 35. Wow, eventually. I cannot think of going any faster even even training-wise, you know training wise is start. You start losing that aggression. So that's when you should start going longer because then the pace will be much slower of course. Yeah. I saw your eye. Man and half Ironman times on your Instagram profile and I was just thinking like this guy is not only not only does alter events, but he's got that speed in them as well. So you've obviously had to build that, you know progressed from that speed into the endurance. Yes. Yes. Yes. I eventually I'll because you know going long it can be pretty. Boring, I must say it was just long long long and he's the pace. But sometimes I like to throw a half Ironman just to feel alive again. In fact, I'm doing another Hawaiian man in four weeks time in Sicily. It's a race. I won. I won two years ago and four hours 13. That's a great time. Are you what what sort of time are you aiming for right now then? No, it's they change the route. It's a it's a marina de la Cosa. It's in Sicily. They change the root celery root with around 1,000 meters elevation. So I think it should be around 4:30 and then it depends always on the way there as well because it's an open sea and if it if the sea can be rough it can slow you down some some good five minutes your times and like the half Ironman and Ironman are our competitors like competitive for your age group. So, you know, are you still going to be mixing more of those? N or the focus is on just increasing more long distance like the ultra Ultra Iron Man's like are you going to come back and look for a Kona slots at all? To be honest. I've tried several times to qualify for corn. I was close. I was in Sweden. I was sixth Sixth and category and the first five were chosen to corner but my age group is extremely difficult 4044. I think it's the worst age group because you find you find Pros that they are not competitive with young Pros again anymore. So they change to age group. Oh, that's true. So all of a sudden so all of a sudden you've got a super strong athlete who used to raise as a pro and now he's doing age group 4044. So they qualify guy. They qualify to Kona as an age group are instead is a probe was the pros. They are the young ones coming up. They're extremely fast. Yeah, I mean and also, I think that European this a circuit is I would say the one of the most if not the most competitive in the world. Yes. Yes. Yes you to qualify. You need to be definitely sub 9 hours on the first race. Yeah. Exactly. Yeah. Remember I mean my eyes or my first half Ironman it was in Asia and when I have no idea about times back then so I finished the race and I see myself I'm in the middle of the of the of the table and I said, you know what for being my My first one is not too bad. This is this is an easy sport, right? So then the next time I go to Switzerland and I am like the second-to-the-last like my guy right that's reality for you cycling. You can see Europe Europe is strong, especially in Germany the Germans, they're dominating everything at the cycling is amazing in Europe. Like it's the cycling that just blows everybody away. I think in the middle of those Iron Man events for the from the Europeans, but it was older. Now you need to be able to run a good Marathon to of course, then in the run you can win or lose everything. If you have a bad run you can slow down by even 30 minutes and then it's bye-bye for this lat. Basically, I'm not interesting in doing anymore. I am in races. I'm more focused on the ultra which is completely different but but having said that my training sessions sometimes I do and I am and here at home. I'm on my own on home ground just as a training. I did one in 10 hours 10:05. So there's still a good workout. Definitely. That's enough. I'm about to the great workout. So like yeah, we want to hear more about these Ultra endurance events, right? So talk to us about your first one you did the double. And mine was the first Ultra one. What was that experience? Like? Yes it wa I am in was my first one. I did my I did my research on how to train. I I have friends on Facebook who are Ultra triathlete. So, you know, you try to formulate the best training program for yourself basically at w Min it will involve minimum of 24 hours. So you're you need to adapt training even in the night eating while running eating while cycling to train your mind and the ultra is all in small Loops because they cannot close the roads. So for example, you swim seven point six kilometre in a pool the bike 360 kilometer was in a think tank a loop and the Run was in a to K Loop. Wow, a 10 K into K Loop. Yes. Yes is because end up and the swim is in a pool. This woman is in a pool, but to be honest. I prefer that even the Ultras they prefer that because you have support all the way. Just imagine a 360 K Loop bike. You will see no one. Yeah, that's true. And besides you will have a tent and the tent you will have your mother and your helpers. So if you want to stop for a massage or stop to eat after a 10 K Loop, you can have a rest, you know, so and it's even safe. It's a safe environment. It's a closed environment. So people need to run in loops. You're not interested in the course itself, you're more interested in the distance. You need to cover. All right. So basically I'll try as a totally different aspect. So this 24 hours is it's basically a straight event that no breaks in between and because like in events like the Ultraman they have like certain segments that he after finishing the day and then you come back the next day and do the next but this is straight the full distance. Yes. This is great. It is the full distance having said that if you want to have a half an hour break, yes. N but then the time keeps on ticking, you know in did double I mean I did a mistake. I didn't even know that people don't stop and after I finish my bike session my 360k my eyes was so hurting with this wet. They were burning my eyes that I went. I rented the hotel and had a quick shower. So I lost a good 30 minutes. So I won't do that mistake again, but you learn from that, you know, because I lost 30 minutes just just for nothing. You know the cutoff times cutoff times. Yes. Some races have cut off turns over. I think that William will be 35 hours. So literally just double the Ironman time then you cut off. Yes. Yes. Yes. Yes these events like a series of races organized by the same group of people or are these just independent races? How does that work? Is there like a whole structure to the races? Yes, there is the international all Tritone Association, which is the the mother of all over will trust and then each country each country. They will organize some other organizer double. I am in some will organize a triple element. Someone organized a deck. I am in some will organize a queen to Five Iron Man and basically there are points and people who take part in these Races. They will get their points for the final. We'll try Triathlon Champion. Unfortunately these Races they cost a lot of money, so So I imagine yes, I can only maybe I can only afford to do two races. They are because because you know, you need to bring your crew with you you need to pay for your friends to come and support you some support. Yes. Yes. Yes. It's a it's quite an expensive sport. I have to two guys with me at my surrender nutritionist and they they come wherever I go. Okay, I guess one of the main differences that I'm sure you see in this at least starting from double Iron Man is You don't see that massification that you see on on half Ironman and fly all my races, right? It's like it's like a feels maybe like a club. Yes. Join and you have the racing with I don't know 60 people. Yes. Yes. Yes we are for the development was aware Championship. We were I think around 55 athletes exactly 55 at and where did this take place? Why did you do it the double in Germany and my God, I forgot the place. It was but in Germany, okay, I mean, yeah, like Charles was saying will be a small group of people because I mean when you look at the number of people who have done and Man compared to like if you look at the population of the world, it's just a handful right and then when it comes to alter distances that percentage reduces like even further and I think it just takes like a special kind of motivation and just a different kind of crazy to actually do these of course. Yes. Yes. I just remembered I just Remember the place the in German was Em's didn't I miss dating for the double in terms of level? There are some really really really fast at leats. For example in the double. The world record was broken by Robert Carr has his from Poland and he just did to the double eminent 19 hours. Whoa, so it's like to Iron Man's Sub sub 10 hours one of the record exactly. That is crazy. That is a crazy Pace. Believe me. Just spoke about that cost of these events like going because they don't it's not like Iron Man where you pay your fee, and then they have all the aid stations out. And you know, the medical team is there you you have to bring all of that yourself. You have to bring a tent. Okay, you know because you set up a 10 some people bring a caravan they will rent a caravan and they will drive down to the course area. The Caravan will be their their main tent and yes you need Port crew you need at least two people to shift shift their hours and if you need something you will you will ask them. Basically they prepare food. I have my mother maybe after 4 hours. I stop for five minutes to massage my legs. I have someone doing my food as well. Yeah, that's basically it but you need you need you need a support crew. Definitely especially for the Triple which is a two out two days even so can I ask how do you fund how do you find your your sport? I have I have good sponsors in Malta since um, I'm a bit lucky since I'm the only Ultra triathlete in Malta. I have good sponsors. So they take care of my gadgets my bikes my date fund me for the races. So so it's all good at the moment. That's that's fantastic to have support like that. Yes. Yes. I also coach and evening. I have a team or team of athletes so that some extra money to keep me going. Yeah from for Molly. Her Instagram pictures that I see it feels like you're pretty well-known and important person in the whole thing the whole area but yes, I but I'm always humbled to on these things. But yes, I try to help as much as people to to start the sports starts Triathlon, but the Eurosport poster has to be doing a good thing for you. I saw that on your Instagram the the big Eurosport for billboard that you're on. Yeah. It's a it's a That's a big billboard. Yes. Yes, they put it up yesterday. Awesome. Thank you. Thank you. And yeah, I just want to congratulate you on winning the People's Choice Award for the sports person of Malta. That was that's awesome. Just congrats on that. Yes. Yes regulations. Yeah. Yes. Thank you. Thank you very much. So, you know talk to us about your lead up to this first Deca and man like I mean this double Iron Man, like, how was your training? Like, how did you Prepare for it and walk us through event day as well. Yes Mela is the only problem in Malta is cycling. That's a big problem for Ultra triathletes. And for cyclists. Swimming is not a problem. I swim in the pool for long hours and we have beautiful see where I can get a wetsuit and as you and I just going to a see swim we have some clear clear waters running is not a problem because you find a track or you go off-road or you go on the road. Saving is a problem. What I do there is a ferry which will take which will take us to Sicily. So sick. Sicily is my second training home. Sometimes I just go for one day. I catch the ferry I go and cycle 200 300 kilometers and then catch the ferry back home in the evening. Sometimes I go for a weekend. Sometimes I go for a week. So we use Sicily as a cycling training base. Also once a year this is part of my training I cycle the circumference of Sicily which is 1,000 kilometers last year. I did it in three days. So that was quite an achievement as well. So three days of cycling 1,000 kilometers and physical training. That's basically it you cycle we cycle and Cecily most of the time or else in Malta and multi. Sometimes there are like some save roads like a 10-kilometer loop or eight kilometer Loop and I Is going Loops over there. I've done my longest session in Malta was 300 kilometers in a 5-kilometer loop, so that's pretty crazy. But I had a good average I manage the around 35 km/h, so that's that's why I was I was happy with that. So talk to us about like a weekly training volume. What does that look like? It depends? The period of time basically I train around 15 to 17 hours a week, but closer to the race then he start loading up even 30 hours in one week training for ruled for Altra is different different than the training for the Ironman the ultra there are three principles. You give an overload to your body you smash your body you give you you train hard for about a good 12 15 hours straight. And then you need to rest so you have a so we have adaptation of your body. So basically there is an overload over of your body your body starts to adapt to the to the load and then you rest you rest for four even five days when you when you when you are well rested you do another overload. Okay. So basically it's chunks of training but followed by plenty rest. That's Altra. That's how it works or at least how it works for me. Me because how can I say an hour of cycling? Will do you no good for the ultra cycling in it. Nine hours 10 hours 12 hours. Yes, but after 12 hours, then you need a good three or four days rest even running running if you're going for a 10k run that's nothing. You need a 50k run you need an 80 k run but after ATK run you need yes three days or four days rest. So basically it's a big overload followed by rest and you're ready. You ready to go for a and I'll Trace here running in and one work out what I run in the whole week. Yes. Basically you get the training of a whole week and you and you do it into two days, but then you rest that's that's how it works. That's really interesting. So do you think do you see other Ultra athletes use the same sort of way do it the same sort of way I've everyone has his own method of training. I follow a lot of well, I'll try. Ultra triathletes on Strava and basically they more or less they train the same. Yes. We also train nutrition for example, and the double I am but is this is as well. This is everyone has his own method what happened in the wmn after around 19 to 20 hours my body could not absorb any more solid food what solid food I was taking I was get being sick and I was and then I was Seeing other tree at least taking liquidized food. So for my triple, imn my food intake was all liquidized, you know, you get a liquidizer and and you so it's so it's the food was more in liquid form at and that kept me going for the whole two days of racing. So if you have to plan your nutrition how much calories and you get in an hour how much sweat you lose how much water you need to drink so I have All these calculations that you have to take care of. Remember if you're if you're doing an ultra even a small cramped for a small tummy ache it can reduce to walking. Yeah, absolutely. So the triple Iron Iron Man that you did is the same as the W do each sport like consecutively all in a row. So it's like 44 hours of racing. Yes, isn't TripAdvisor 11 .4 kilometers. Amanda pool the bike was five hundred and forty kilometers and the Run was 126 kilometers. That was a yes all together. The treble was tough. I don't think I will ever do another triple to be honest - the training staff and the race itself. It's even tougher and you go with emotions. Basically what I was experiencing to be honest. I think I saw this is funny. This is when I talk about my triple, I think I saw almost three sunrises three strong crisis. There is undeterred the sunrise. I finished the race. So basically it's or else you you start racing with a clean shave and you end up the race the race with a rough shape because the build starts blowing and today does the same rate. So you go through a lot of emotions what I found the hardest is the night when the moon sets in And your indoor racing through the night. The athlete is called the athlete is hungry. You start having negative thoughts. You want to sleep you go through all these emotions then when the sun comes up boom your energy just just comes back in. So it's like a wave of energy up and down up and down up and down. So yes, it's a very very emotional thing when you're racing through all these elements. So, how do you maintain your ear? Your your focus keep your mental strength going to push through to the end of that race. First of all, you just need to remember all the training and all the sacrifices you've done if you have if you have if you start thinking negative that you need to stop you need to stop you're gonna stop it will be a big massive failure. I definitely would like I don't know cry or I would be sorry for the rest of my life because all the Amount of hours. I put up you cannot just quit on race day. You cannot the good thing is you can sleep. You can sleep. So after the bike, I remember I was losing a bit of Consciousness and I just had a 30 minute power nap. I needed that power nap. Then I had some fool and I continued and I continued in there. I started the run the hundred and 26 k run so you have to keep on going forget about quitting but it is part of the training for a triple Iron Man like stand the whole night watching the ceiling and avoid falling asleep because Yes, actually I've done I've done around five sessions like that. Really what I do is yes. Yes. What I do is I wake up and sick I wake up six o'clock in the morning. I spend all day awake doing nothing and my training session will start @midnight. So I will train to denied and avoid Sleep sleep, fatigue sleep deprivation Factory what to be honest in a race. You will be more hyper and if you try to sit down your mind will start thinking. Yeah, but the athletes are keep on going directly still racing. So you get a bit nervous and you won't rest you want to rest for much longer. You just had 10 minutes 15 minutes and and Europe again course. Yeah. I mean I can only imagine I mean I trained for I Romance, and sometimes it's very easy for me to sleep five hours only across the week and I get very cranky and I feel like Hulk my turn green and angry at me, but I can't imagine like doing this sort of Labor rights as a not another ballgame. Yeah. Yes. It's true. Yeah, but the thing is like after that night or that day of training. It's a little different right? Because then you get like three four days of rest after that as well. So those those days are over. We are really crucial. Yes. Yes, of course, of course. Yes recovery is the most important thing and I'll try you cannot do another overload session. If you are still fatigued from previous sessions, that's a then you will be over trained and you have to be careful because your muscles they are all overused, you know, and you have to have a good nutrition good recovery. It's all part of the game. So many people might think because you are doing these Ultras and you're doing so much. Training that you would have a higher incidence of getting an injury. Is that accurate No, no. No. I used to get more injured while doing Sprint then doing Ultra the paces. The pace is slow. You know, your heart rate is 130 you're running at six minute per kilometer area knows. No. No, it's I think it's pretty safe pretty injury-free. And that do you see also a drop-off in the number of competitors from double triple. Yes, the longer the distance the less at least take part. Yes. Yes. Yes, definitely because you said for example, like you had like 55 know you mentioned for the double. So how how many were you guys in the triple that you did having said that the triple around around 60 because it's it was aware Championship as well. So we're championships attracts the best at least in the world and they just go for it. Ok. So but you find three people I am in which are not aware Championship you You can find like 10 at least taking part. So yeah, there will be less and less if you raise the bar if you go for Quinn to pay which is five, imn, you can choose there are either 5mn continuous. So you do the full swim the full bike and the full run or otherwise you or otherwise, you can choose one per day and I am Emperor day for now for now I chose the one per day. So what I do is and I am an aegyo. Sleep and I do and I am at the following day for five days. And then they will calculate your times to be honest. I think the triple was more difficult will was more tougher than the Five Iron Man's and if I won per day to be honest, I will have to see in August. Where is that when taking place that quintuple the quintuple is taking place in Switzerland in Switzerland, obviously, since you were resting then my target will be to go faster, you know on a good day on a good day. I will Target hopefully 11-hour Pariah Man and then I will see as I go along what results so, you know, you're talking about like on race day you to pull yourself out of those rough spots mentally you fall back on the training you've done remember the sacrifice but like during the training there's what's your motivation in the preparation leading up to it. How do you keep yourself going during Those times some sessions are tough, you know, if you go out of the door and you know, you need to cycle 300 kilometers. It's tough on the mind. What I do is I get I get friends to join me in training session. So at least I'm not alone some sessions. Yes. I'm alone. But most of the time I get some some teammates to train with me so that helps a lot the most Tough sessions are the pool when you're doing 12K sessions in the pool. That's pretty pretty pretty strenuous. It's like the time stops and never passes never possibly. Yeah, nothing like that black line just to keep your mind thinking of absolutely everything but swimming. Yes, he is and I also visualize, you know, because people tell me how can your swim for three hours straight, you know, and If I'm not doing this, I would have been in an office for eight hours. So I prefer swimming for 3 hours then in an office for eight hours. You know, it works works better for me. Very good point. Yes. Yeah, it's right. I'd rather look at the black line any day than a computer screen in a chair for that long. Yeah. Yeah. Do you use music for your training or even for the races I use is allowed. Yeah. I was wondering that for the Run. Yes, and they run you can use. Music cycling, you know because second you need to be alert of cyclists behind you and the front of you. Yeah in Malta cycling. I don't use music because the roads are pretty busy and there are some crazy drivers as well. But I use music when I run when I run. Yes. Okay. Okay, actually actually my son my son writes songs and he sings so I listen to his songs. That's cool. How old is it is 22 or now nice. As into music I think so then the question I had was like given that you've done, you know, both the you're pretty fast at the normal distances and you obviously and I'll triathlete so what's what in terms of just the type of pain you feel and how you push through it do you feel and there's any difference between when you're going fast and when you're going along? Yes, yes, it's totally different. Let's say I'm doing a Hawaiian man you feel that power you feel All those what's on the bike you feel your heart rate high. It's a kind of different different pain, but it's pain that once you stop the race after 5 minutes 10 minutes you are. Okay. I'll try you have more fatigued moreover use of the muscle. You need more nutrition. It's a slow pace but it's a kind of different fatigue the following day your you will you you will be your immune system will below you're tired. You're hungry. So I think it's more it's more strenuous in the in the ultra then doing a training for a Hawaiian man. So how many like what's the recovery period like after double or triple Iron Man? Yeah, definitely take a a week two weeks of doing nothing. You just enjoy life nice. But then you start you start you start raining easy. You you start doing this one-hour sessions. Basically, my program for a big race is 3 Months. Okay. So if I don't have a particular race, I will keep these 12 hour 13 hours 14 hours training the training a week when a big races coming 12 weeks before I will start building up for this particular race. And now that you have in your head think you mentioned that your final object or not final but said you never know when you're gonna finish writing. I'm going to stop doing crazy things, but you're sort of targeted. Man, this is super crazy Target. You might do it 10 times higher my like this take an Ironman, right? Yes, that will be in 2020. Okay, and definitely I will try to do I will go back to do the double and I'm pretty sure I can do it some three hours faster because since it was my first Ultra race I kept back, you know, and I can definitely be two hours faster and the bike and then our faster and the run so my target is too. Do a faster time in the and the double and and I finish off with it with the DECA after the deck. I don't know because there are there are these 10 at least that they are pushing the boundaries they are doing the double decker this here and there is there's even write write us up who is doing the 40 bioman. So I really don't know when I'm going to stop as long as I'm on I'm enjoying it. I keep on going absolutely the ya the minute I start I start Getting sort of annoyed or too much then I will I think I will have go back to one hour training just to be clear that the DECA that you're going to be doing. It's all straight. So it's not like 10 one one Ironman each day is just you do the huge swim and then you go into the bike and the Run did Erica as well. The the DECA you can choose your there is the Deka continuous. Yeah, so basically it's 38k swim 1800 kilometer bike and 420 kaerun you can do that continuous or else one per day and what would you choose what are you choosing when you do this, I will choose the one per day. Okay, the one per day I've seen I've seen the some results from the deck of continuous what these people are doing is they would sleep. Unbelievably two hours a day. Wow, and that kept on going so they would finish they would finish in and around eight days eight almost nine days, but they would be sleeping two hours a day. So that's pretty crazy. I'm telling you that if you think I am crazy. I'm not there are there are athletes hoo hoo. They you know, I don't know how they do it to be honest, but hopefully I'll be there step by step. Yeah, I guess with one a day. At least you're getting that some sort of a decent recovery time between each each event that you do. Right. So you'll have time to eat and sleep and rest and get reset for the next day is that yes he is. Yes, exactly. The problem is when athletes starts developing some fever. Because the burden sometimes it doesn't recover quickly. It needs more of rest and people are pushing their boundaries. They need to start another. I am so sometimes they have fever and then they have to quit making are pretty dangerous at times. Yes. Yes, then you have to know your boundaries and then there's the problems of toenails coming of blisters rush, you know, so you have to be prepared for this kind of I mean I need for a double. I remind you usually you said you bring your crew. I mean for listening to bring an entire delegation or something because no you still you still for a double oven you still need two persons one who takes care of your nutrition and the other one takes care of your mother. He just manages just sit there most of the time they are doing nothing. They're just they can they see anything for you to come back whenever you're ready. Yeah to be fair though. It's still a pretty exhausting task. I need them. I need them every four hours every four hours. I want them awake. Thank you because but it's all good. It's all good. Now before people go into an event like this because you just talked about how it can you know, the fever's the illness like it can be very very taxing on your body are people required to have say a physical exam to pass some sort of yes. Yes. Yes. Okay, even the race organizers they take our blood Because they need to know if we are ready to raise they need to know that our home a global level, you know, and some of us get tested for doping so there is a doctor for every race as well. That's good because I can only imagine like because I know people go into Iron Man and just an Ironman his one and you know, sometimes you wonder if they're going to make it through or if they're fit enough to go into this. I imagine if you're going in 210 though. You've probably you're a lot more fit but still, you know, sometimes we overestimate our abilities to finish something or what our health levels actually are. So do you ever see anybody like that that goes into those races where maybe they kind of overestimated their their abilities. Your body will just shut down when you can when you cannot have any more races for example out of 15 starters doing the DECA. There will be let's say five of them who don't Make sure you know, they just they just shut down. So your body will tell you what to do, you know others keep on struggling. Some of them will start they can finish even on 17 hours, you know, so they just get a couple of hours of sleep and they have to keep on going then their choice if they want to keep on going or not, but there will be the doctor who will assist them and worse case scenario. They he will stop them from doing the next race. Yeah, and I can imagine that. I mean you say that those five to that don't finish the DECA. I mean obviously disappointing but in a way I guess is it's a very uplifting experience to have to go go through all that and even though you fall apart because you see I mean, it's just a super harsh experience is still managed to experience a whole atmosphere and a know half of the days of racing and I think it's not a it's not as bad as maybe bonking on a half Ironman and Ironman race. Why would you Been training for months and suddenly you cannot just make it across this 12 hour event, but I guess our data is like even though you fold down. This is quite a quite an achievement by itself not to have a sustained that talk about that much. No. Yes. Yes, and then you can easily assess what went wrong, you know, and I don't know any Trace so you get prepared for the next one the most of the time it's been attrition you get better nutrition you're in big trouble. Cause as long as you give the body the right amount of nutrition, it keeps on going. It's amazing. If you eat if you eat bad stuff then I think it will be one of the reasons that your body will shut down. So what kind of nutrition do you have? So your I know you use liquids, but what is consistent in your liquids and how often do you have a time that you're eating or do you eat when you're hungry is basically what? Try to do is for example. You don't take the same amount of calories as much as you spent as much as you burn you take less you eat less calories than you burn you burn because otherwise you can easily get get bloated Yeah. So basically what I try to do is to eat around 600 and 700 calories per hour. But what I do is I do it every two hours. So I eat every two hours and I try to get around. Hundred calories. You also have to check your sweat rate. If it's a sunny day you drink more if it's a cold day you drink less because again you drink more and you get bloated and you'll have you'll have some stomach cramps sugar. We don't take gels Okay jealous is bad sugar for us. We stick with stick to fruit. So we get the sugars from the fruit salt. Yes. We do take salt tablets because we need to we need An amount of salt food in my case, which was liquidized. I take cards, you know, you can get the pasta pasta and live very liquidized. I had smoothie bombs where I put banana peanut butter. Avocado Agave, you know, you stick to the you stick to the healthy stuff after a long day having been read to you just feel like you can't eat that anymore for the next few days the next few days. You will be super huh? Hungry, believe me you start eating like crazy. So you eat anything? Yeah, I think I spend so much money on food the following day and getting because I was eating every two hours super well deserved. Yes. Yes. Yes and and having said that you I added the right amount of calories and I still lost five kilos my face. Yes. Yes. I I started the race 70 kilos And because in Europe use kilograms, I don't know impounds how much it is, but I started a 70 kilograms and I ended up the race 65 kilograms. Yeah. Yeah, but mainly but mainly water you lose a lot of water. Yeah. So then you spend the next two or three days you start eating like crazy force. And when you mentioned this Agave as one of the things that you have on your nutrition, I think people should be very aware of the the form of a guy video using for the nutrition. And avoid using tequila on your water bottles, right but what I'm talking it's like it will replace the sugar. Yeah. It's a liquid form Agave. Are we talking about the same? Same thing? I think well, I'm not sure. I know that I got the fermented I gather is things what constitutes the basis of tequila but that's when he said I got was like mmmm careful. No, I'm not sure about it I go visit is it's like it's like, honey. You know it instead of using sugar I use Agave its liquid form. Oh, really? Okay. So I think I think it's a different kind of agave. Yeah. I have that. I have that Agape as well at home. And sometimes we use it and I use it for cooking or as a sugar substitute. Yes sugar substitute and also coconut coconut oil coconut milk as that because it's high in fat as well. Yes, it's good fat, you know avocado and coconut milk. Luke it's some kind of that we need to burn to use as a burn substitute, but thank you. That's yeah, that's that's that's good to know. It's it's helpful to to give ideas for listeners who are doing longer events just for other ideas other than gels and choose and things like that. And also make you bloated while your yeah. Yes. He is. The jail is the jurors they can make you sick to your stomach will be so sensitive of their 20 hours of running Gap that Anything funny will make you sick. Once I remember even I tried it was so hot and I someone gave me an ice cream and that's what that was it. I was sick. So I said no more ice creams. No, but but as I'm saying nutrition is one of the most important thing you have to take care of and running and I'll Trust you have to train train as well how to eat very important try out different things. So, you know, like she I just mentioned like listeners getting some ideas about nutrition. Like there may be some people listening who are getting some crazy ideas about going into these Ultra distances down the line in the future maybe so, you know speaking from your experience as a coach and four as an athlete is self. Like what would you tell these guys? How do you tell them to approach going into Ultra endurance Ultra? It's all about training. Definitely. There are also some qualified coaches you can find on the And there are a lot of blogs you can read but every athlete has his own method of training and even if I discuss with you guys my way of nutrition, it can be different for other athletes, but that's the best way I found for myself. So people need to trial and error during the long hours of training and then they will formulate their own nutrition plan. Because everyone is is different awesome. So given that you have such I just want to talk a little bit more about just the malta Triathlon scene. I mean given that you have some influence in that area. Like have you seen more people getting into sport in general or Triathlon and specific? Have you seen the triathlon seen grow? Yes. Yes. Definitely. I mean until a few years back who is to be around. 30 triathletes and erase and and now there is some hundred and fifty register triathletes. So that's quite a big number of increase cycling competitions. There are more numbers running competitions in there are more athletes swimming competitions. There are more swimmers. So Sports is on on the increase. Hopefully, we will have more sports facilities because we are lacking back from sports facilities. I mean, we need a velodrome Malta another Pool in Malta, there is a sister Island. It's called goes. Oh, they need a tractor. They need a swimming pool there these things we are celibate laid back. So hopefully we start investing in sports facilities because the numbers of at least they are increasing what thing that I was really excited to see was that Super League Triathlon was held in Malta last October. I mean that must have been amazing for the sport in the city there. Yes, super low. Leak proud to say that I was the first guy to talk to Chris McCormick to bring Super League to Malta. So we work hard for the Super League. It was a fantastic experience to see all these world-class Olympic Champions raising your Malta. Yes. Chris McCormick is a friend of mine and hopefully they will start doing this race every year which for next year. I think they they're going to say they will be back to Malta as well. We had a beautiful scenery if you've The videos. Yeah, it was a very good it was a fortified fortified City. The route was fantastic. It's there was a brutal Hill beautiful weather in October. So everything went well. Yeah surprised that Chris McCormick was you know, because given just given the nature of Super League. He usually chooses the most brutal conditions and locations for his races. It's a tough course, I think I've watched also care super early courses I think in Malta Malta is one of the most toughest course in Super League. Definitely I even saw a picture of I think it was this kid named Jake along with the Brownlee brothers and you I just I was I just was curious about what's the story behind that? Yes. Yes. Yes. Yes. That's a fantastic story. Jake is a good friend of mine. He's just turned 10 years old his he has a very rare condition. In only 70 cases and the world basically just is what etcetera etcetera. It's called rock hard. If you Google on real hard, it's quite a sad condition because there is no cure and I think I think people they only live up to 20 years old or so. So basically this kid is a good friend of mine. We talk almost every day. He's obsessed with triathlon. And one day I asked him. What is your dream and his dream was to meet the Bronner Brothers. So that's when I started working how to fulfil Jake's dream. Basically. I contacted the brown least and I got some sponsors to pay for the brownies to to come to Malta, but they had a heavy schedule and they couldn't fly to Malta. Then the brown is there told me what about Jake to fly to Leeds and he spend the week with them, but the doctor the doctor in Malta, they didn't allow Jake to fly due to his condition because he can go to the worst. So we fix the Skype talk Jake came to my house. We did a Skype talk with the brownies. We talked for about half an hour and Jake was over the moon. That's when superly came along. Because I know the brownies were in super league and I contacted Chris McCormick. We were talking he was talking about this kid as well because C saw this video and that's when the idea of Super League to Malta evolved and that was a great idea because then the brownies they can come to Malta and me Jake So eventually last October Jake meant met Alastair and Jonathan Crowley for the first time life, so, A fantastic story. That's just amazing. Yes. Yes. Yes Jake was over the moon Vincent Louis the winner of the winner of the super league and mulcahey also gave him the the gold medal and and and one of his pink rice yields. So Jake was over the moon. That's awesome. That's awesome. I've seen some videos of him on the bike, you know on a strainer and writing it's just awesome to see that. Yes, he is. He is actually Jake Trains trains for survival a the his condition. He just keeps on putting on weight and you know his has to sleep with a mask on but you know Jake Jake is a is a big guy. He's got his positive. He just trains like mad and he's the most important thing is that he is positive and I actually believe that Jake will will overcome this this condition. Well our prayers and thoughts are with him for sure. Yes, yes. Yes, definitely. All right phobia. So to sort of wrap things up here and take us to the end of the show. We have a final few questions. So just yeah, so your next goal is basically set on the triple. I mean the DECA Iron Man, is that what your next goal is? My next goal is the quintuple 5 IM and in an August quintuple that will be that will be a stepping stone for the deck. I am and which I will do in 2020 got it. Got it. You cool. So where can people follow your journey online? Yes. I have. I have a I have a Facebook publicity. But I also have a Facebook page as an athlete page for blue spiteri road to Decca. And what's the message you want people listening to take away from your story apart from inspiring kids because his kids they get inspired. I often go and do talks to school. I am more. Increase the to inspire 40 year olds in Malta because in my opinion forty-year-old. It's a wake-up call. You know, I often see overweight 40 year olds unfit. They are still drinking. They are still smoking. Some of them are still taking drugs. You know, I think when you report it's a wake-up call people should quit their old life absolute art start involving more and to physical activity or right. Not telling them to start with raw, but at least they can you know, they can start doing some half an hour an hour a day. That's when there's their life will change and obviously over 40 will be the next step to for their Fitness. That's my message. Love it. Love it. Okay, and are there any brands of people that you like to give a shout-out to? Yeah, definitely to Jake. He's my he's my hero and I'm sure he will he will Listen to this for this podcast and the a to all my friends were my teammates in think Fabio. So that's it. Basically. All right. And our last question is why do you try? Yeah, my answer will be why not? You know, you know, I lost my parents at a very young age. They both died of cancer. So that's that. That was also why I should never take my life for granted, you know. No, we are strong. We are independent. We can swim we can bike we can run you can do anything we want so don't waste your time or why should you spend four hours on a sofa watching telly when you can be out there running with your friends or cycling in the sun, you know, so why not. Try it on is a fantastic sport. You have a bigger circle of friends. If you are injured you can still try because you have a pain in your hamstring you can still swim if you have a cough. You can still cycle, you know, so so it's all good. And even after a training session there is that good feeling there's our there's that endorphins that will make you happy. It's the definitely Triathlon adds color to your life. Nice. Awesome. All right Fabio this it was amazing having you on the show. Thank you so much for coming on. Thank you. Thank you so much. Thank you. Thank you very much and keep keep keep this. Good job for humans of triathlon - it's an inspired. It's an inspiration for other people to pick up this beautiful sport of ours, right? All right. All right, welcome to another fantastic Triple C C cubed Community comments with Charles where we actually take a look at your comments and see what you guys think about the podcast and I'm going to go now to the United States of America and I'm going to read the following. I love love love this podcast most podcast are filled with professional trained athletes, which isn't a bad thing. But what if you work a 40 plus hours a week and still want to try it's amazing here in these people stories and how they continue to fit in try training around their life everyday people doing extraordinary things. I love listening on my long runs or bikes or my community work. Keep up the great work and this comes from Stone dot fit. Thank you very much for your kind. Comments and guys remember that you can find us everywhere. You can find us on Facebook on Instagram on Strava. We have our own website, by the way. Yes. We do humans of triathlon.com and on various podcasts platforms, including Apple podcast and iTunes as well. Thank you very much. Send your review and next week. It might be you, bye-bye. Thanks for listening everyone. Thanks for being a part of this humans of triathlon Community. Hope you're enjoying the show and the other content make sure to join us again next week here on the hot podcast where we'll bring you another amazing guest and story from this Audrey, but extra Audrey world of triathlon until then everyone keep trying.
Fabio Spiteri is a 44-year old ultra-endurance triathlete from the small country of Malta. Fabio's love for sport started at the age of 22, after he became a young dad wanting to leave his unhealthy past behind him. He started off as an 800m track runner then transitioning into Triathlons. In his years as a triathlete, he has completed 19 70.3s (PB of 4:24) 9 Ironmans (PB of 9:35), a Double-Ironman (in 26+hours), a Triple Ironman (in 45+hours), and is now eyeing his first Quintuple (5x) and Deca (10x) Ironman events. Tune in to this conversation to hear what pushes and motivates Fabio to keep going for these ultra distances, how he prepares for such demanding events (with Ironmans being just another training day/workout! ), the Triathlon scene in Malta, and more! - SUBSCRIBE, RATE & REVIEW: if you've enjoyed the show, it would mean a lot to us if you could leave the show a positive review on Apple Podcasts/iTunes. It would help the show out a ton! - FEEDBACK: to help us improve the show going forward, please take 5 minutes to share your anonymous and honest feedback here - http://bit.ly/hotpodcastsurvey  - SHOW NOTES / WEBSITE: https://www.humansoftriathlon.com/hotpodcast-fabio  - HOSTS: Swapneel Chouhan, Sheila Treleaven, & Carlos (Charles) Galan  - INTRO/OUTRO MUSIC: produced by Vasil Zguri at SoundPulse 