At 52, triathlete Paul Capuzzo didn’t just keep up—he sped up. In one remarkable season he set a personal best at IRONMAN 70.3 and punched his ticket to the 70.3 World Championship, checking off a dream years in the making. His story isn’t about shortcuts; it’s about; showing up, recovering smart, and stacking small wins until they look like a breakthrough.
“I’m 52, and just I had the best 70.3 of my life, by A LOT!”
The backstory: miles before medals
Paul’s tri journey started the way most do—curiosity, a borrowed plan, and a stubborn streak. Over time the routine stuck: early swims, steady bikes, disciplined runs. The difference-maker wasn’t a magic workout; it was the cadence of consistent work plus a recovery process that let the work “stick.”
“Once you do the right training the right way, then you will see major, major gains.”
He didn’t overhaul everything at once. Nutrition came first, then smarter training, then the patience to let it compound. A crash in 2020 reset him; a new coach helped him train the right way and monitor intensity so he could do more work without cooking himself.
The breakthrough race
On race day, Paul didn’t chase fireworks—he executed. Controlled swim. Honest bike. Calculated run. And the clock confirmed what his training already knew: new PR.
Why it clicked: measured intensity, fueling the plan (carbs during, hydration aligned to conditions), and recovery that made the work “stick” across the week, protein timing, leucine, and consistency.
A lifelong dream: the "Worlds" slot
For years, "qualifying for 70.3 worlds" lived on Paul’s someday list. This year, “someday” turned into a handshake at roll-down—and the moment he’d been chasing.
“Nailing my protein goals helped me get to Spain and that’s what's going to help me do well in Spain for sure.”
The engine behind the breakthrough: recovery you can repeat
Endurance progress = stress + adaptation. We talk a lot about the stress; Paul doubled-down on the adaptation.
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Protein timing you’ll actually do: Within 30 minutes post-session, aim for ~20–30 g protein with ~3 g leucine to flip on muscle protein synthesis.
- Spacing feedings: Instead of one giant meal, 4–5 protein hits/day (~every 3 hours) keeps the signal on.
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Consistency > perfection: Travel days, family days—keep a floor under recovery so training can accumulate.
Where ADDRA fits Paul’s system
Paul’s approach matches why we built ADDRA for endurance athletes: 20 g protein + 3 g leucine—the “trigger” dose that supports muscle repair without heavy calories. It’s the “don’t-miss-the-window” option for the car, the transition bag, or the office drawer.
“It’s been a game changer for me and it really has because it’s the perfect post-recovery snack. ADDRA bars fill that gap perfectly because it fills me up, it keeps my blood sugar from going crazy and it gives me an out so that I don’t go running for the Oreos when I get home.”
Simple rules for complex goals
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Win the day you’re in. Pace to finish strong.
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Fuel the work you ask your body to do. Carbs during; protein + leucine after.
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Make recovery automatic. If it’s easy, you’ll do it.
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Respect the long game. Progress at 52 isn’t an accident—it’s a habit.
“Upping the protein intake was a huge game changer for me because it got my body to a place where it needed to be to compete at the highest level.”
Quick stats
- Age: 52
- Breakthrough: 70.3 PR + qualified for 70.3 World Championship
- Secret sauce: Consistency + recovery timing
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Go-to post-workout: ADDRA bar (20 g protein, 3 g leucine) within 30 minutes
Fuel your recovery like Paul → ADDRA Protein Bars (20 g protein + 3 g leucine)
