This week’s Fit Friend Friday is Elite athlete and coach Johnny Tieu. Johnny’s a member of the Spartan Pro Team, running coach, fitness consultant and personal trainer. With a long history of athletics and a host of podiums across multiple events and distances Johnny is a force to be reckoned with on the course while remaining a friendly and welcoming presence off the course. Johnny is an extremely talented runner who should be recognised as one of the best in the sport in coming years.
Name: Johnny Tieu
Age: 31
IG Handle: @quacktieu
What is your day job?
Fitness Consultant, Personal Trainer, Nike Trainer and Running/OCR Coach
What is your fitness background?
Growing up, I always enjoyed running around and sweating up a storm, i never thought much of it since I didn't have any exposure to Track and Field or Cross country teams in my school. Was part of the varsity Tennis and Bowling team in high school. Had a fondness for the training and running drills we had to do. Eventually in college i just did a lot of different fitness classes and knew i enjoyed a mix of strength and cardio work. It wasn't until my friend dragged me to a local 5 miler race, after college, where I crossed the line hurting and hating it, but knew I could do better. From there, it sparked my fitness rise to training harder for running, but always keeping up with cross training for foundational development and strength based adaptations. Eventually somehow got picked up by Nike and Black Roses NYC to further develop my running. Since then it’s been 9 marathons, trail races, adventure races, ultra distances, tons of OCR, and much more on this fitness journey.
First OCR Race:
MetroDash 2011 - This was a competition that is similar to Dekafit. 1 mile course 20 strength and skill based obstacles/carries. Tons of fun and left you in a world of hurt.
How did you first get in to OCR?
I knew I was a bit bigger than most of the runners on my team and really enjoyed doing strength based and explosive workouts. When MetroDash, WarriorDash, Spartan Race, and Tough Mudder all came out at around the same time, I wanted to give it a shot to see how I fair against others. Was surprised and in a world of hurt after my first OCR but i somehow i won and was hooked to push myself further. Spartan was next and that was on my local ski resort. That race destroyed me, but that sense of knowing i can do better gave me that motivation and drive to continue to explore how much further i can push myself.
What keeps you coming back?
Similar to the feeling after my first OCR, it's the sense of self improvement, evaluation, and exploring your mental/physical boundaries. Even though these things still stay true after a bunch of years under my belt, i can say the friendships, the organization, the travel, and the experience is all part of the package of what keeps bringing me back.
What's your favourite cheat day snack?
In my mind everyday is a cheat day! Haha not exactly - I enjoy eating wholesome and healthy and don't really restrict myself on treats or things I crave. I have my cakes, doughnuts, cookies, ice cream, pies, and etc if it something i want, but with reason. But if i had to choose one, most definitely ICE CREAM! My post race go to.
What change have you made during COVID that you're going to keep?
Lots and lots of elevation work on the treadmill. Being indoors for the past 4+ months of training has limited what I can do. Definitely making the most of it with the treadmill and tackling those hills. It's something i've been telling myself to work on more and even though elevation isn't easy to come by where i live now, i will be keeping this routine in my training to build for future races.
Have you set yourself any personal goals or challenges to replace racing currently?
Main goals has been building up my mountain legs with weekly progression and continuing my training by hitting speed and strength targets I have set along the way. They're not hard numbers, but more about how i am adapting to the workload each and every week. It doesn't replace racing, but i am enjoying the building process.
How are you staying focused on training with all current events postponed?
Racing for me has always been fun and keeps me pushing hard, but I have been long over due for some quality down/training time. I have actually really enjoyed this time away from racing to work on areas that i have been neglecting in my training and having fun with new and different activities along the way. Focusing on my weekly trainings/workouts has never been the hard part. Once i set out a schedule for myself, im all in for it and mentally am engaged and intrigued to see how my mind/body can tackle each and everyday.
What is your top tip for sticking to a schedule?
Be flexible! Things will come up, life will happen, injuries can arise, you will be tired, work can consume your time, or you are restricted to certain criteria (especially with Covid). Don't let these challenges or hiccups ruin your program/schedule. Be honest with yourself and don't let your world spiral if you miss a workout. Listen to your body and rest when you should, move things around, or do what you can in your specific situation. Best thing to do to keep to your schedule is being reasonably strict but also flexible to the overall grand scheme of things. Rest before injuries occur so you can keep to your schedule. If you need help with that or don't know how to keep yourself accountable with progressive programming, find yourself a coach that can help you achieve these goals!
Favourite item of kit and why?
Shoes - i've been a sneaker head growing up and throughout my fitness journey, i have always dug deep and get super technical with race shoes. Nerding out on every aspect on how it can help you achieve that extra benefit depending on the course, terrain, conditions, and etc. There are so many other factors that can make or break your races but for me, I try to make footwear as not one of them.
Favourite nutrition product and why?
Tailwind Nutrition - Was told by my local running store to us this fuel for the first ultra beast in Asia and you wont need to carry anything else. I was a bit skeptical, but through my experience, it has done what it said and most definitely a factor to helping me win the race. Have shared it with many friends and fellow spartan athletes and haven't heard a negative thing about it. Has been my go to fuelling and recovery.
Favourite fitness book / app and why?
At the moment, with all the elevation work i've been doing, had to sink my teeth into the "Uphill Athlete". Recommended by Ian, Lou, and many other, and i have to say i had a lot of personal takeaways and additions to my workout because of it.
Do you have any words / advice for people struggling to stay motivated?
Think about what brought you to this sport or what you have been trying to achieve before this all happened. Those things still apply. Just because there is no races doesn't mean everything else goes out the door. Think of this as the perfect opportunity to build yourself up to where you see yourself. How can you build a better version of you? This is the perfect time to bulletproof your body, build up your foundations, and do things you have been putting off. Races will come back and when they do, i'm sure you want to be better than before and come back blazing!
Any sponsors, brands or people you'd like to shout out to?
@gonerunning_hk is my go to running store in Hong Kong for all my nutritional needs and running gear. They have been an awesome support through racing journeys with super knowledgeable staff.
@tailwindnutritonasia for keeping me properly fueled for my races.
@VJsportaus for some of my all time best trail and OCR race shoes.
I also co-host a podcast with fellow Spartan Pro team member Ian Deeth called "Unlocking Athletic Potential" where we talk performance and speak to athletes, coaches and other experts in the know to give positive and practical advice to help everyone out there unlock their true athletic potential. Give it a listen and let us know what you think.
Lastly, If you're looking for a coach to take your training to the next level, learn about proper training progression and programming, become a better OCR athlete/runner, or need that extra motivation/accountability to help you achieve your goals - Shoot me a message on IG:@quacktieu. I do 1:1 and group online coaching - let's elevate you and your training.
