Ties Halsema.
"M0VE made me stop guessing. I track what I eat, hold my weight through heavy training blocks and recover better for the next session."
About Ties.
Based in Arnhem and Groningen, racing with Girona Racing Academy. Came to triathlon from field hockey when his brother challenged him to an Olympic distance race in 2024, for fun and to see who was fittest. Half distance is the main focus now, with a few short course races each season because they're fun to race. In his first year studying sports science and working one day a week. Coached by Joan Gomilla and Pau Carol.
Why M0VE.
Before M0VE, Ties ate a lot but not the right things. He lost quite a lot of weight and didn't recover properly from training. Now he tracks what he eats, holds his weight, makes better choices and recovers better for the next session.
Palmarès.
4:59 at the World Championship.
Never the goal to race a World Championship at his age, so just being there was the win. A one minute PB in a non-wetsuit swim at 28:36, a solid bike, and a half marathon PB of 1:27 on a very tough, hot run.
4:28 and a Worlds slot.
Lined up to see how much progress he'd made and left with a World Championship qualification. His best race yet.
4:32 on debut. 2nd AG.
After four months training in Girona with the academy, he made the step to half distance and smashed his season goal of sub 4:45 at the first attempt.
2:29 over Olympic distance.
The first time he realised that if you put effort into the process, you get rewarded. Hungry for more.
2:44 at his first triathlon.
Took on his brother's challenge and fell in love with the sport.
Ties on fuelling.
Match intake to training, not to a feeling.
It shows up later as weight loss, flat sessions and slow recovery. Track your intake and compare it to your training load. Most athletes find a gap they didn't know they had.
Eat the right things straight after.
Within 15 to 30 minutes, carbs to refill glycogen with 20 to 40 g of protein to start muscle repair, and drink to replace what you sweated. The shorter the gap before your next session, the more it matters.
Train your gut. Know your sweat rate.
Build up carbs per hour step by step with the exact products you'll race on. Weigh yourself before and after a session to find your sweat rate, set fluid and sodium around it for the heat, and carry some of your own fluids for crowded aid stations.
Looking back at Nice.
"It was never the goal to be competing in the World Championships at this age, so I was very happy just to be there. Solid bike and a very tough run dealing with overheating, but again a new PB on the half marathon."
Fuel like Ties. Download M0VE.
