What does it take to shave 43 minutes off a half-Ironman time in just one year? For triathlete Eliza, the answer involved a grueling "Work Week" in Utah, a powerhouse performance on the bike, and a high-carb nutrition strategy fueled by Lecka.
Eliza recently tackled the Ironman 70.3 Da Nang in Vietnam—a course known for its stunning coastal views and punishing tropical heat. We sat down to look at her data, her mindset, and exactly how she fueled her way to a 6:01 finish.
The Ultimate "Warm-Up": 7 Marathons, 7 Days
Most people taper before a 70.3. Eliza? She spent the six months leading up to Da Nang completing a "Work Week" challenge: seven marathons in seven different disciplines over seven consecutive days in Utah.
While she arrived in Vietnam slightly concerned about her swim volume, that massive endurance base gave her the "diesel engine" needed to keep pushing when the humidity hit.
"That challenge provided an enormous endurance base and gave me huge confidence in my ability to keep going for long periods of time." — Eliza
The Strategy: Aggressive Fueling on the Bike
The bike leg is where races are often won or lost—not just through pedaling, but through eating. Eliza executed what we call an aggressive fueling strategy, aiming for high carbohydrate intake to protect her legs for the run.
| Segment | Carb Intake (Approx.) | Rate per Hour |
| Bike (90km) | 362g | ~117g / hour |
| Run (21.1km) | 108g | ~50g / hour |
Taking in over 100g of carbs per hour on the bike is pro-level fueling. By utilizing the bike leg to "front-load" her energy, she compensated for the difficulty of eating during the scorching Da Nang run.
Beating the Heat with Passionfruit
By the time Eliza transitioned to the run, the Vietnam sun was in full force. In high-humidity races, flavor fatigue and "gut shut-down" are real risks. This is where her choice of fuel became a mental game-changer.
Eliza leaned on our Passionfruit Lecka Gels to get through the final 21km.
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The Taste Factor: When your core temp is rising, you need a flavor that is refreshing, not cloying. The zingy, natural passionfruit profile helped Eliza stay composed.
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Heat Management: She paired her gels with water and ice at every aid station, maintaining a steady 50g of carbs per hour despite the intense conditions.
The Result: A 43-Minute Personal Best
Eliza crossed the finish line in 6 hours and 1 minute. While she missed the sub-6-hour "barrier" by a mere 60 seconds, the real story is the progress:
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Total Time Improvement: 43 minutes faster than last year.
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Swim Split: 2 minutes faster (despite less swim-specific training!).
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The Takeaway: A massive endurance base + dialed-in nutrition = massive results.
How to Fuel Like Eliza
Want to replicate Eliza’s success at your next race? Here are the three key pillars she used:
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Don't Fear the Carbs: Aiming for 80-100g+ of carbs per hour on the bike can keep your glycogen stores topped up for the run.
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Test Your Flavor: Find a gel you actually look forward to eating. For Eliza, the tropical notes of passionfruit kept the "flavor fatigue" at bay in the heat.
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Build a Base: Whether it’s 7 marathons or consistent long rides, confidence comes from knowing your body can endure.
Ready to crush your own PB? Shop the Lecka Passionfruit Gels Eliza used to power through the Da Nang humidity.
Follow Eliza’s journey as she prepares for Ironman Western Australia later this year!
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