Continued...

To motivate all the athletes participating in the 2015 event, we dug up some of the training and nutrition tips originally shared with Business Insider from the top finisher's of the 2014 event.  

Jennifer Lidel, TradeLink Securities (1st place)

Lidel (center), Stephanie Setyadi (right)

Lidel’s Workout: “My normal workout routine is an alternating schedule of cardio only days and weight training with cardio days. I use various types of cardio including running, swimming, bike riding, elliptical machines, and stair climbing, and there is always an interval component to the cardio workout. Each weight training day I focus on a different muscle group (for example legs, back and biceps, and chest and triceps) and then I always end with abs and a session of stretching. As we get closer to the decathlon I start doing event specific training and when the weather allows I attempt to log as many track workouts as possible.

“I, like nearly everyone else in this event, have a very stressful job. My exercise routine is how I deal with that stress. It is as important of a part of my day as brushing my teeth. I make time to exercise and the people I work with know and respect that. Our firm invests internationally and we basically have risk 24 hours/day, so I hit the gym in the short period of time between the US market close and Asia open.”

Nutrition: Nutrition is important all year long but a lot of people find it especially hard over the holidays. I am a very clean eater and the trouble I have is with quantity this time of year. It’s difficult for example, when your family is constantly setting out the high calorie nuts to snack on all day. If you must have your “naughty food” just make room for it in your diet. Don’t be afraid to splurge on a Christmas cookie, or your favourite carb trio of rolls, mashed potatoes, and stuffing, but be sure to do it in moderation. Let the naughty happen at a couple of special meals and not the entire 4 days you might take for the holiday. You can’t outrun your fork.

Stephanie Setyadi

Setyadi’s Workout: “The Decathlon is tough, mostly because you need to do well in every single event. It’s important to have an honest idea of where you’re starting from, so test yourself for a baseline. Then set ambitious (but achievable!) goals. Most importantly, prepare a training schedule over the next 5 months, keeping in mind that this should be a flexible schedule that you should modify continuously based on your progress. Again, you need to prepare equally for all 10 events, so a well-planned schedule is essential. However, be careful not to over train; minimising or avoiding injuries is equally as important.”

Nutrition: “Minimize processed foods, and incorporate as much fresh protein, produce, whole grains, etc. into your diet. Women especially should increase their protein intake… don’t worry about “bulking up” because it won’t happen! Instead you’ll build lean muscle, which may add a couple pounds but overall will greatly help your performance. However, over the holidays, enjoy yourself (without going overboard). There is plenty of time between now and the Decathlon to get some less healthy holiday treats out of your system, so relax and enjoy this time of year.”

Got your own training and nutrition tips to share? Comment and let us know -- or send your answers to erin@thedecathlon.org.