IRACELIKEAGIRL: Recent Episodes
I RACE LIKE A GIRL
Welcome to the I Race Like a Girl Podcast, where a professional triathlete, Angela Naeth, and an age grouper, Amy Woods, talk about all things sport and life. We are here to educate and enlighten, but most importantly, to keep it real.
This episode focuses on what happens outside of the comfort zone when you CHOOSE to do the hard thing. Whether that’s a workout, a race, or a new experience, Amy and Angela talk about why you should deliberately seek out challenges that humble you, that excite you, and that take you back to being a beginner. To remember the feeling of what it’s like to be NEW, to be curious, and to just show up with NO expectations… no time goal, no podium goal. To show up to learn and to have fun. Because sometimes the most challenging experiences are the ones that leave you the most proud.
In this week’s episode, we focus on finding the balance between wanting to perform and do our best AND trying not to sweat the small stuff. Sometimes the key to getting through a tough workout, race day nerves, or comparing yourself to others is simply zooming out. So how do we find the balance between being competitive and staying grateful for what our body can do?
Because yes, it’s okay to want more—but it’s also okay to pause and say, “This is enough today.”
Whether you’re chasing a PR or just trying to get through a tough training block, this episode is your reminder: not every detail deserves your energy. Big picture, big gains.
We sat down with coach, athlete, and teammate Sarah Didier, fresh off a massive ride at the UNBOUND 350XL, where she battled the Flint Hills, sleep deprivation, and 350+ miles of brutal gravel to finish 5th overall 🥇🔥female! From pre-race mindset to the darkest moments on course, Sarah shares what it really takes to survive — and thrive — in one of the toughest gravel races on the planet. She also shares her training leading up to Unbound, what gear and nutrition she brought (and chose not to bring); and why she cried when crossing the finish.
Training during race season often means longer workouts, more volume, and sometimes more speedwork, as athletes try to find peak fitness for their "A" races. But intensity and volume can increase the risk of injury, so in this episode, we talk to athlete and physical therapist Christine Saleeba. Christine gives us her biggest tips to try to avoid injury, from a PT perspective. Also, toward the end, we do a rapid fire "hot takes" on all things PT, which gets a little controversial. :) Have a listen!
A DNF (did not finish)— three letters that can feel like a gut punch to any athlete. Whether you're a seasoned triathlete or toeing the start line for your first ultra, not finishing a race can feel like failure. But it isn't. In this episode, we talk about Angela's experience at Ironman Lanzarote and get real about her DNF. She was fit and ready to race at the start, but as we know, race day contains highs and lows and that is the beauty of sport. We also talk about DNFs- what they mean, how to cope with the emotional aftermath, and why they might be one of the most powerful teachers in your athletic journey. Have a listen!
Cancelled swim, high wind warnings, rain, and a tornado warning that shut down the race completely for those who had't finished (which was a lot of people). The 2025 Gulf Coast 70.3 was a doozy! In this episode, Amy and her three teammates and friends recap the training and the race. Two athletes raced solo and two relayed the race, which gives an interesting perspective to the recap! Have a listen!
This is the episode you were waiting for! The third part in our "Learn to Love Series" with Guest host Lindsay Long. The swim portion of of tri training and racing can be tough. Unlike biking and running, where more volume, speed, or strength work can translate to faster times, swimming often doesn't work that way. Add in how much time swim training can take and the fear of open water...and well...we won't go on. Because this episode is about learning to love the swim! Some topics covered:
- Overcoming fear in swimming
- The importance of structured training
- Setting goals and staying committed
- Being patient
- Realistic goals
- Tips and tricks
- Incorporating swim toys
- Letting go of judgment
Have a listen!
JOIN OUR SUMMER KICK OFF CHALLENGE: https://www.iracelikeagirl.com/products/june
What is the first thing you think of when you are asked- "Are You Race Ready?" For Angela, it's all about organization and equipment. For Amy, it's about mental preparation. Perhaps for some athletes, it's about feeling fit or getting in enough swim yards. In this episode, we talk about how to know if you are race ready and what being ready to line up at a start line actually means. Lots of great insights in this one. Have a listen!
"Right on Hereford, left on Boylston." To those who have run Boston, or are hoping to run Boston one day, that phrase can give you goosebumps AND the push you need to finish one of the most historic races in the world. Special guests Veronique (V) Ranger and Seamus Woods are back for a second time to recap their amazing Boston performances. They both had different builds this year than last year and V had a new coach, as well. From race build to finish line, we talk all things Boston in this episode. Have a listen!
Athletes often use the terms PR and PB interchangeably- personal record versus personal best. But do they really mean the same thing? In this episode we talk about what your personal best means- how to find it, how your PB changes as you age, and how you can keep seeking personal bests, despite what a time clock shows. Have a listen!
Special Guest Laura Moretti Reece, RD is back and this time, she is setting the record straight on athlete nutrition. What is myth, what is fact and what is..."well it depends." And some of her answers will surprise you! Laura is a registered dietician who works with athletes (male and female) at Boston Children's and has her own nutrition practice. Some topics we cover:
- Fasted Workouts?
- Do all workouts need to be fueled ?
- Do we all need electolytes?
- Can you eat dinner late or eat before bed?
- Creatine- yay or nay?
- How much protein can we absorb?
- Should you change your eating according to your cycle?
You can find Laura and her team at lauramorettird.com .
Next up in our "Learn to Love" series- the run. Are you someone who spends your triathlon looking forward to the run, or resigned to it? Have you been in a running funk lately, or just find running hard? This episode is for you! Some topics covered:
- Overcoming physical challenges while running
- Improving run form
- Embracing off-road running
- Love the walk break!
- Let go of pace
- Mindset matters
Have a listen!
Which of the three triathlon disciplines is your favorite to train and race? What about your least favorite? In this three part series, we will address how to love the discipline you perhaps like the least. Or maybe you are in a rut with the swim, the bike or the run and can't find the motivation you used to when training. Today we tackle the bike. Topics covered:
- Overcoming fear
- Knowing your way around a bike
- The joy of riding
- Off road
- Safety on the road
- Metrics and Mindset
- Reality vs expecations
- Bike fit and comfort
Have a listen!
Have you ever felt like you have trouble buidling friendships with other women? Or perhaps you feel like some women don't connect with you or understand you? In this episode, we take an honest look at why women might be hardest on each other and why sport can often shine a bigger light on this issue. We dive into not only why that might be happening and but also what you can do about it. Topics covered:
- Women’s perceptions of other women
- Understanding biases in women’s relationships
- Queen Bee syndrome
- Imposter syndrome and its impact
- Overcoming social fears
- Understanding ego
- Embracing forgiveness and vulnerability
Have a listen!
It's that time of year! Training is ramping up, with some athletes deep into a race build for early season races. You buy new gear, dream of PRs, and consistently check off workouts in you training plan. However, none of those things matter unless you are nailing the basics. And if you are not getting enough sleep, or not fueling, or mistaking quantity for quality-- then you really have to be honest with yourself and realize that it doesn't matter how many intervals you do, it's possible that you are impeding your progress. We are here to help you realize what you need to focus on to make your build season successful. Have a listen!
We all know that growth happens outside the comfort zone or that the "magic" happens outside the comfort zone. And we athletes might feel like we have succeeded in pushing ourselves past the comfort zone in our workouts and our races. But we are here to challenge that notion. How do you know when you are in the comfort zone? What are the signs? Even if we push ourselves in training, does that really mean we are out of our comfort zone? And how do fear and vulnerability play a role? We challenge you in this episode to really think about if you are stepping outside your circle of comfort. Have a listen!
It's easy to be grateful when life is going your way, but is it possible to be grateful in the moment for life's challenges? In this podcast, we discuss how you can transform your mindset by searching for gratitude in sport and life. Some topics covered:
- Transforming negative experience
- Finding growth in adversity
- Embracing the present moment
- Quiet confidence
- The power of goals and transformation
- Embracing the journey over the outcome
We are back with Part 2 of our body image podcast. We start with the pressure of appearance in professional sports and then move into understanding the relationship of weight and performance, and how to build healthy eating habits (no matter if your goal is weight loss, performance, feeling good, or all three). We discuss focusing on health over aesthetics but also acknowledge the importance of feeling good in your body. We went down lots of paths in this episode so have a listen!
In this episode, we have an open and honest conversation on body image and sport. This episode was so long (and we could have kept going), that we are putting it out in two parts. In Part 1, we talk about body image and its impact on athletes and the pressure of performance. We delve into how childhood affects the way we see our bodies, as well as societal influences on body image. We even talk about Ozempic and debate about whether or not the era of "body positivity" is over. A must listen for all athletes male and female, and we encourage you to be part of this conversation by emailing your thoughts to us at iracelikeagirl@gmail.com. Have a listen!
In this episode, we explore the idea of being a lone wolf- whether that means training alone, or if you are single, or if you feel like you are alone even while in a relationship. We dive into how to communicate with supportive and unsupportive partners; how solo racing and training can instill confidence; how to balance time and relationships; and how to embrace independence and self-love. Have a listen!
Season 4 of the IRLAG podcast is starting out with a bang (pun intended)! How does being an athlete affect sex and libido? Does it differ by gender or training season? We talk about all of this, plus the topics below. Trust us, you don't want to miss this one!
- Sex as a performance booster
- The role of sleep and stress in sexual arousal
- Understanding emotional connection
- Role of communication
- Supplements
- Saddle sores and other physical issues
- Tips for enhancing your sex life as an athlete
In our last episode of 2024, we ask the not-so-simple question of "Did You Get Where You Needed to Go?" Perhaps it wasn't where you wanted to end up, but is it where you NEEDED to end up. We also talk about the two different interpretations of the word "need," and how that impacts how we view want vs. need. And on another note, THANK YOU for listening to us for another year! Please hit that follow button, share the podcast, and we will be back for season 4 in 2025!
What happens when pain and injury become chronic? When the structural issues have healed and when doctors and PTs can't find anything else wrong, yet there is still pain? In this episode, we dive into the pain/brain connection as it relates to athletes with special guest, Daniella Deutsch. Daniella is the Co-Executive Director of WellBody Psychotherapy and the Co-Founder of the Pain Reprocessing Therapy Center. Topics covered:
- Understanding Pain Reprocessing Therapy
- Structural vs Neuroplastic Pain
- Personality Traits and Pain Perception
- The Role of Fear in Pain Management
- Creating Evidence Lists for Pain
- Scientific Evidence of PRT
- Myths and Misconceptions of Neuroplastic Pain
Have a listen!
December is a strange month in the athlete universe. Most athletes have come off a rest block or are about to take one; the days are almost at their shortest of the year; winter training groups might be on holiday break; and there may or not be any rhyme or rhythm to training. We are here to help you through this month. Topics covered include how to come off a rest block, planning 2025, coaching, how to handle training in December, and if Angela and Amy can punch each other in a boxing class ;). Lots of info and fun in this one, as usual! Have a listen.
Angela and Lindsay Long (coach and athlete of Angela's) join Amy for a race recap of Ironman Cozumel. And although there is talk of the gorgeous swim, the 3 loop bike, and the hot run, the conversation detours into adjacent topics- how to do 3 Ironman races in 4 months, colliding with a truck (!!), and debates on carb consumption and hydration and fueling. So much is covered in this podcast and a massive congrats to both Lindsay and Angela on their strong performances to wrap up their 2025 season. Have a listen!
In this inspiring episode, we sit down with Suzanne Dyer Wise an 80-year-old triathlete whose journey redefines age, endurance, and the human spirit. We talk about how she got started in sport and triathlon; her training routine and how she keeps herself healthy and strong; her involvement in helping those in recovery on Cape Cod; and her last race at USAT Nationals where she placed 3rd in the nation and is now going to Worlds in Australia in 2025. Suzanne shows us what it means to push the boundaries of physical and mental strength at any age and embrace a mindset that says, “It’s never too late to chase your dreams.”
www.recoverycafecapecod.org
Suzanne Dyer Wise
153 Corporation Road
Dennis, MA 02638
The end of the season is a good time to think about what worked and did not work, in terms of training, racing, and then budgeting for all of that training and racing. In this episode, we talk about how to save money and time in these aspects. We give concrete examples for how to structure a week, the bare minimum equipment you need to succeed, and other tips and tricks for time crunched and budget conscious! Have a listen!
The tag line of the Norseman Triathlon is “This Race is Not For You.” The Norseman is a full distance triathlon in Norway comprised of a freezing cold 2.4 mile swim, over 10,000 feet of climbing in 112 miles, and a marathon with a hill called “Zombie Hill.” Over 5000 people apply each year for only 250 slots. So what motivated Frankie Forzoni, as a newbie triathlete, to enter the lottery and claim her spot? Her story is incredible. She was hit by a car in 2020 and had serious injuries, began swimming in her rehab, and decided to jump into triathlon. The Norseman was her FIRST long course triathlon and not only that, she trained for this race in hot and flat Singapore. But once you hear Frankie talk in this podcast, you will realize why and how she succeeded in one the hardest triathlons in the world. This is a great race recap, from her build to equipment, to race day. Have a listen!
This past weekend, it was the men's turn to have their World Championship at Kona, and Angela was there for the race week build and for race day! She tells us what the vibe was like, the pre race details, and what she saw on the ground on race day. We also discuss the merits of a split World Championship. Lots of great performances on race day on a tough course. Have a listen!
The off season can be a tricky time for an athlete. In fact, we don't even love the phrase "off season", so we came up with a NEW name halfway through this episode! While some athletes may look forward to a break from training or more unstructured workouts, other athletes may want to keep a schedule of swim, bike, run and are still motivated to train through the end of the year. So what's the right approach? We are here in this episode to tell you that there isn't one right approach to the off season. There are no hard and fast "rules" because every athlete is different. And while we do agree that most athletes need a small break to let their mind and body recover, there are many ways to have a successful off season! Have a listen!
What happens when an injury becomes chronic and the way out is not what you envisioned? This is not just an episode about recovering from an injury (or in Amy's case, perhaps two injuries). It's about the journey into Amy's chronic injury, how it progressed and became constant, and the frustrating mental toll over 18 months that included multiple doctors, treatments, false starts, fear, doubt, and finally hope and a change in perspective. The first half of this podcast focuses on the physical- the progression of low back and hip labrum pain- symptoms, treatments, and more. And the second half delves into what happened when Amy basically hit rock bottom and spiraled into a place she needed help getting out of. The way out was found not only externally (with PT and strength and progression), but also was found within, by taking a deep dive into her brain and the subject of neuroplastic pain in order to get out of chronic pain and also find a new path forward, mentally and physically. Have a listen!
It was a great day for Angela Naeth at Ironman Chattanooga with a 6th place finish at her first Ironman after recovering from a broken hip and surgery in March. And what a comeback! She averaged over 25 mph on the bike and ran a 3:12 marathon. In this episode, we talk about the wild week before race day, how she approached a time trial start with no swim, her execution of nutrition and metrics, and her big takeaways from this first race back and the new bike course. Lots of good insights in here and a warning about sending a video of overalls... Have a listen!
Fresh off the race course in Nice, France, we have an awesome interview with teammate Silver Bohn, who just completed Ironman World Champs! This was Silver's 16th Ironman (!!) and one of the most challenging courses she has ever raced. We talk about her build as she worked through back and knee issues, the vibe in Nice, and the race itself. We also spend some time talking about how someone who lives in flat Florida trains for one of the craziest bike courses on the Ironman circuit! Have a listen!
We have some fantastic listener questions for the month of September! Topics covered in this episode:
- Adding extra races at end of the season that you were not planning on doing?
- Mental attitude when training in the heat
- Will heat training make you more sensitive to the cold?
- How do you have enough energy and time to get everything done?
- How do you take the leap into gravel if you don’t have lots of gravel near you?
- Colostrum supplements ?
- Cramping on inner thigh while hill climibng on bike?
- Tips for traveling abroad for a race- from how early to get there, to keeping your bike in one piece, to food choices?
- Angela’s big troublehooting tips for overseas travel issues!
- Why is it important to keep your coach during the off-season and why is the off-season important?
iracelikeagirl.com
Two-time Ironman Chattanooga winner (2014 & 2019) Angela Naeth talks all things Chatty in this course preview. We talk about why this race is so special to her and then go through everything from the layout of transition to the hilly run course. And yes, we talk about the NEW bike course, which is now only 112 miles and is mainly on a highway. Whether you are about to race Chattanooga or are thinking of racing it, this preview is for you! Have a listen!
Do you ever find yourself bogged down by the "what ifs," or being held back because of a lack of confidence or uncertainty? We all have moments of anxiety and fear, but often those worries hold us back from moving forward and being free- in sport and in life. This episode takes a deep dive into the role of fear and how powerful a hold that emotion can have on us. Topics covered:
- Fear and the role of purpose
- Overcoming fear and self-sabotage
- Letting go of control
- Living without regrets
- Overcoming preoccupation
- Finding peace and freedom
- Finding joy and fulfillment
Have a listen!
Whether you have a coach, are a coach, or are thinking of hiring a coach, a successful coach-athlete relationship relies on many factors. Yet even the obvious parts of coaching, like putting in a week of training, is more nuanced and multi-faceted than just putting in workouts. In this episode, we cover everything from the behind-the-scenes decision making, to the best ways to communicate, to what data we look at, to what we really want for our athletes when they race. Have a listen!
The dog days of summer are here, and with them come the "dog days of training"- when the novelty of those blissful warm summer days wears off; and instead, we find it harder and harder to stay motivated to keep the training going through heat, summer activities, and a month where there isn't too much racing happening. In this episode, we cover ways to combat summer fatigue. Topics covered:
- Navigating the August Slump and Motivation
- Managing the Heat and Adapting Your Training
- Taking Vacations / August Breaks
- Avoiding the Trap of Comparison
- Why are you doing this
- 80/20 for goals and 3-2-1 rule
- Prioritizing Sleep and Nutrition
In February of this year, as she was training for Ironman Texas, pro triathlete Angela Naeth suffered what could have been a career-ending injury: a femoral neck stress fracture. In March, she had to have surgery in order for it to heal properly. Just last week, she raced Challenge Cap Quebec, a half-distance triathlon, which proved to be a successful rehearsal for bigger goals ahead. But how did she get from needing to use a mop to stand up to crossing the finish line of a 70.3 almost 6 months later? In this episode, Angela tells her story. Her success lies not only in her positive mindset, but also in her willingness to let go. And at the end, she talks about her biggest takeaways from dealing with such a severe and scary injury.
Everyone has a story, and Sara Davis’s story is pretty remarkable. At 17 years old, Sara watched her sister battle a severe eating disorder, and then take her own life. When Sara went to college, she used alcohol and drugs to avoid feelings and grief. In 2006, months after her father passed away from a heart attack, Sara decided to get sober and found meaning in helping others. This is also when she found triathlon. Sara shares her story in the first half of the podcast and then in the second half, we talk about mindset, negative and positive self talk, how to break out of the anxious “what ifs,” and finding the balance between the emotional brain and logical brain.
The book mentioned: Burnout: The Secret to Unlocking the Stress Cycle by Amelia and Emily Nagoski
Sara's charity: https://www.myedin.org
https://www.psychologytoday.com/us/therapists/sara-davis-alpharetta-ga/262701
The phrase "try hard" is ingrained in sport. We "try hard" to hit our numbers. We "try hard" on race day. We "try hard" to stick to a nutrition plan...to make it to a track workout...to finish that interval. You get the idea. So what if we tried "less?" What if we let go of the combination of the word "try" and "hard" and just....let go? In today's podcast, we talk about just that. Some topics covered:
- The tendency to overdo it in training and racing
- The role breathing and flow state play
- The power of trying less
- Relaxation and proper breathing for performance
- The importance of recovery and time off
- Flexibility and training in nutrition
- Finding joy in training and racing
Have a listen!
The Tour de France is considered the most prestigious cycling race of the year. For three weeks in July, 20-22 professional cycling teams, each comprised of 8 riders, complete 21 stages of riding, covering about 2200 miles in the Alps and the Pyrenees. And while we may not be able to sprint like Biniam Girmay, or climb like Tadej Pogacar, or time trial like Jonas Vingegaard, or win 35 stages (let alone one) like Mark Cavendish, there are many lessons to be learned from these riders and their teams. In fact, you might have more in common with them than you think. In this episode, we talk about what you can take away from these atheltes and use in your own training and racing and life. And if that doesn't pique your interest, then listen in for a vocabulary lesson from Angela and you, too, can make it your "word of the day."
You have done the training. You have followed the plan. You think you are ready for your race. But are you truly setting yourself up for success or are you possibly getting in your own way before the race even starts. In this episode, we talk about some common issues that (conciously or subconciously) might be sabotaging your race day before it even starts. From mindset to maintenance, it's all in here. Have a listen!
[REPOST] We are so excited to bring you our conversation with Dr. Kate Ackerman. Dr. Ackerman is the medical director of the Female Athlete Program in the Sports Medicine Division at Boston Children's Hospital and is now on the forefront of research involving female athletes and perimenopause and menopause. There are very few reliable studies involving older female athletes and Dr. Ackerman and her colleagues are working to change that with the Female Athlete Program , an innovation hub for the Wu Tsai Human Performance Alliance. Their center brings together national and international sports medicine clinicians and researchers with the aim of answering fundamental physiological and sports performance questions related to female athletes. We cover a lot, including what supplements she recommends, why hormone replacement (HRT) can work, if you are a candidate for HRT, and what we women can do to help us feel strong and perform well from our 20s and 30s to our 60s and 70s. Have a listen!
Sports Dietician Laura Moretti Reece is back to debunk and demystify some of the biggest topics in sports nutrition. Topics covered:
- What are macros and what should my macro goals be per day?
- Does cortisol make you gain weight?
- Can you do morning workouts fasted?
- What does underfueling look like?
- Is it possible to have too much sugar while training?
- What should you eat before bed if you are hungry?
- How to sift through the BS on social media
- Does an anti- inflammatory diet work?
- What does clean eating mean?
- Laura's top tips for athletes this summer
https://www.lauramorettird.com
We are back with Part 2 of listener questions! Lots to dive into in this one!
- What workouts can you do if you can’t bike or run, but can walk
- How to stop early plantar fasciitis
- When do you need a recovery drink after a workout? And when do you not need one?
- Which is bettter: riding and running by power or heart rate?
- Are power and cadence outdoors important to have? What if you only have them when on your trainer?
- Why does ironman have splits at the most random spots?
- How often should you FTP and CSS test? (Functional threshold power and critical swim speed)
- Critical power discussion
- Does panic training work? What if you really are not ready for an upcoming race with 3 weeks left ?
Happy June everyone! It's time for another round of listener questions, and we had so many that we split it up into two parts. Part 1 answers the questions below:
- Balancing open water vs pool sessions
- How do you get over being pummeled in a swim ?
- How to find the joy in swimming and not overthink everything?
- Is a TT bike boring?
- Is a TT bike harder to ride than a road bike?
- How do you clip in and not die?
- How do you strength train so you don’t have dead legs on the bike?
- How do you improve mobility in your hips, shoulders, and ankles?
- How often do should you clean your bike and can you use degreaser?
Race season is here! We know that a lot of listeners are short course athletes, so in this episode, we talk about 10 ways to nail your sprint and olympic distance triathlon. Whether you are new to short course or a season veteran, there is always something to learn or re-learn. From how to structure training to transition tips to pacing to nutrition, there are lots of good tips in here!
Sodium and Hydration calculator:https://angelanaethcoaching.com/pages/fuel-and-hydration-quick-planner
“If you saying everything is fine, you are already lying to yourself. You have to sit down with yourself and deal with everything going on in your head.” This podcast is all about getting control of mental game- in training, racing, and life. While we are often good at faking it til we make it, it’s often better to confront the fears, distractions, or worries that hold us back and work through them. The mind-body connection in training and racing is REAL, and in this podcast we talk about some ways to get your S#%& together so you can train and race with freedom and gratitude. Have a listen!
If you are curious about ultrarunning and not sure how to transition from triathlon into ultras, this episode is for you. Holly Goodman is a top age group Ironman triathlete who was looking to branch out from triathlon and reconnect with her passion for sport. After completing Kona in 2022, she shifted into ultraunning (well, she also still did an Ironman last year!). Most recently, Holly came in 3rd overall in her 50 mile race. This podcast was going to be a recap of that race (Rock the Ridge 50 Miler), but we end up diving deep into the world of ultra running- from training to nutrition to equipment to pacing. Lots of great info in here! Have a listen!
Everything is bigger in Texas, they say, and this year's Ironman Texas confirmed that adage. Big winds and hot temps made the race challenging, but I Race Like A Girl teammate Lindsay Dibona showed why she is a top age grouper, as she swam, biked, and ran her way to an impressive 1st place age group and 5th overall AG female with a 9:59:04. In this episode, we talk about the build up to Texas, and then dive into the race. Lindsay also shares how she stays motivated with 4AM wake ups and balancing motherhood and work. Also, a reminder that you can still sign up for our 250 Mile Challenge to support the podcast and get some swag! Use the link below!
https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c
You might have heard of Rim to Rim, a hike that traverses the Grand Canyon, which is a bucket list hike for sure. But did you know that you can add another Rim on there, and head back to the start? Three IRLAG teammates- Nicole Rambsey, Lindsay Long, and Cheryl Kreinbring- planned and trained for months to attempt this epic R2R2R in one single day. The Rim to Rim to Rim is a 40-48 mile hike that has about 11,000 feet of elevation gain and 11,000 feet elevation loss. It is a self-supported adventure that many people do as a multi-day hike. But Cheryl, Lindsay, and Nicole decided to attempt this epic hike in one single day. In this episode we cover it all, from whose idea it was, to preparation, to equipment and nutrition, to the actual 24+ hours of hiking while completing the R2R2R challenge. Have a listen!
250 Mile Challenge: https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c
No athlete goes it alone, but who do you actually need on your team in order to find success as an athlete? In this episode, we talk about the four different support systems, or buckets, that need to be filled in order to thrive in sport (and in life). The four buckets:
- Mental/motivational
- Educational/Consulting
- Responsibilities
- Coaching
And at the end, Angela suggests an acitivity to do to see where you might need more support and where you can help to give others support. Have a listen!
Also sign up for our 250 mile challenge this May and support the podcast!
https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c
The 128th Boston Marathon is done and dusted! It was a gorgeous day on the course for spectators, which means the heat posed a bit of a challenge for the runners out there. In this episode, we talk to Veronique Ranger, Seamus Woods, Pedro Gomes about their builds to Boston and their experience on race day. Three different athletes, three different builds, and three different race approaches. And one banana. Have a listen!
250 mile Challenge:
https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c
We are big fans of "controlling the controllables" when racing, and this episode is dedicated to one of the biggest things we athletes cannot control on race day: the weather. Although we like to think we can control the forecast by checking it often in the week leading up to the race (surely it has changed from 20 minutes ago?), the truth is that we must accept and adapt to whatever conditions we get on race day. In this episode, we talk about how to prepare pre-race for certain weather conditions and then how to race strong and smart when Mother Nature does not give us "perfect" race conditions. Bonus material in this episode is that Angela shares some of her best hacks and MacGyver tips. :)
It’s time for a reality check. For most of us, our base season might be coming to a close and many of us are building to our first race of the season. You've got to put in the work and put in the time. And if you want to reach the goals you have set, you need to remember that it's not going to come to you. Topics covered:
- How to find the time and motivation
- Change the plan/ change the goal
- So you want to make a smoothie
- Juggling responsibilities
- Getting underneath the missing workouts
- Why you are demotivated
- The fueling and sleep connection
- Commit to the whole goal
- Solutions! How to give yourself a kick in the butt
- It’s not all or nothing
- Revisting the smoothie
Injuries happen to most athletes. And when injured, it's not just the physical recovery that can be challenging, but also the mental load of navigating that injury can be just as difficult. Authors Cindy Kuzma and Carrie Jackson have created one of the best resources for helping athletes bounce back from injury with their book "Rebound," and their online group and podcast entitled, "The Injured Atheltes Club." In this episode, we talk about their own experiences with injuries, how they came up with their famous tagline "Recovery is Now Your Sport," as well as review mental skills and tools to help guide you from injury to a comeback. Have a listen!
https://injuredathletesclub.com
It's not always the fittest person who gets to the finish line first. All the fitness in the world doesn't matter if you don't know how to use it in a race. So in this episode, we talk about how and when to race with your head, and how and when to race with your heart. Spoiler alert: the best performances come when you can successfully tap into both sides of your athlete persona. However, there are situations when you need to race more with your analytical brain and when you need to race more with your intuition and gut. Have a listen and get ready to have your best races this season!
How much data is too much data? When does technology help you perform better, and when does it hold you back? In this episode, we dive into training metrics. From CTL to TSS, from heart rate to power, from Strava to Training Peaks, we try to help you differentiate between the positives and negatives of big data. Have a listen!
Most people know Dave McGillivray as the Boston Marathon Race Director (since the late 1908s), but did you know he raced the Ironman World Championships 9 times, or that he completed the World Marathon Challenge at age 63 a few years ago, running 7 marathons in 7 days on 7 continents? He also is inducted into 7 Hall of Fames, created the Dave McGillivray Finish Strong Foundation, and yes... he famously runs the Boston Marathon every year once the marathon is over on Marathon Monday. His accomplishments and charity work are so impressive. In this episode, we talk all things Boston, but we also talk about his triathlon days as an athlete and a race director. And there are a couple of SURPRISE announcements in here that involve Kona and the Boston Marathon, so have a listen!
https://www.davemcgillivrayfoundation.org
Our very knowledgeable friend and teammate, Christine Saleeba, is back to answer more questions about injury, recovery, and everything in between! Topics covered in this episode:
- Bone vs soft tissue injuries- how do you know?
- Upstream/downstream pain
- Mobility- Do I stretch? Do I strengthen?
- What to do when PT isn’t working?
- What kind of discomfort can I train through?
- 5 things that someone could do at home to test for good functional strength and mobility
- When do you need surgery?
- Massage / relaxation techniques and effectiveness
- Rapid fire round!
We go a bit "lighter" in today's episode with some "mythbusting" about pro triathletes. How much money do pros really make from sponsorships and prize money? What's happening at their pro race briefings before races? How many hours a week do they train, for real? Do they like sharing the course with age groupers? Real talk, real answers... fact or fiction: pro triathlete edition! Have a listen!
Ever wonder how and why training plans are structured the way they are? What exactly happens during the base and build and peak weeks of training? In this episode we try to demystify the different phases of a race build. We talk specific workouts, how long each phases lasts, and make distinctions between short and long course plans. We also talk a little bit about the taper and why it's so varied for each athlete. Have a listen!
Adam Grant's new book "Hidden Potential" is filled with information about how to improve and succeed, so we decided to invite you, our listeners, to read the book and send us your insights and takeaways. Whether you connected with this book as an athlete, a coach, a supervisor, a parent, or anyone that helps others perform, we appreciated your input. And if you have not read the book, we try to summarize Adam Grant's main points and relate it to sport and life. We think you will find this discussion honest and enlightening. Have a listen!
Last week, we wrapped up another successful I Race Like A Girl training camp in Clermont, Florida. We asked athletes at camp to write down questions for us to answer. Their questions were great. We really loved the last one! Here are a few questions that we address in this podcast!
- Paddles- do we really need to use them?
- Should I sign up for an xterra or gravel tri if I don't have access to run train on trails?
- How do I incorporate strength training into tri training?
- Mobility and pre-hab work is so boring- how do I motivate to do it?
- How do I improve my biking in a short amount of time?
- How do you balance all the data and gadgets with just "doing it" ?
- How long do you give new nutrition brands a chance before you ditch them?
- What brings you the most joy as an athlete and as a coach?
Sports Dietician Laura Moretti Reece is back to continue our discussion on fueling for athletic performance. Topics covered in this episode:
- First signs of Red-S and underfueling
- Bone stress injuries
- Unintentionally underfueling
- Orthorexia and “clean eating”
- Social media influencers and food
- Dietary trends and shifts
- Low carbohydrate availability and fat adapted
- Race weight
- What happens to your body on a “diet”
- How do you know you are at your “set point”
- Nutrition myths
- Fueling suggestions to take into 2024
You can find Laura at https://www.lauramorettird.com at Boston Children's Female Athlete Initiative and at @lauramorettti.rd on instagram .
Eat the Salami!? We are back with Part 2 of new things to try to become a better athlete. Which of these do you already do or which ones can you improve on? And guess who put the last one on the list?
- Nap
- Stay mobile
- Get a coach
- Know when to pivot
- Eat the salami!
Have a Listen!
There's something to be said for mastering the basics when training and racing- prioritize sleep, eat well, keep your easy days easy so your hard days can be hard... we could go on and on. We LOVE the basics! But we also love to think outside the box and find new ways to challenge ourselves. In this 2 part episode, we present 10 things to try to make you stronger, faster, fitter, and rethink the way you approach training and racing. The first five:
- Shorten or lengthen your races
- Nutrient timing
- Embrace the suck. Prepare for the suck.
- Seek out your weakness
- Stability, balance, and plyo
Have a listen!
Happy New Year and welcome to Season 3, Episode 100 of the podcast! What a spectcular way to kick off the year! We share listeners' favorite episodes, our favortie episodes, and then we use those themes to look forward to help get you ready for 2024. Thank you so much for listening, sharing, commenting, and emailing us over the past 2 years of this podcast. We are grateful for your support and we cannot wait to keep talking about sport, and life, but most importantly, to keep it real!
Our last episode of the year comes with a timely topic for December and for the upcoming season. There is no success without patience. The commitment to persistence, the belief that you will succeed with time, the acceptance to give yourself over to the process, and the dedication to keep going in a methodical, unhurried way- all of these things add up to success. This conversation helps shed light on why we try to exercise patience, and what can happen when we forget that results don't happen overnight. Have a listen!
You ask, we attempt to answer! Your December listener questions were fantastic. Topics covered:
- Swim snorkel and other toys - useful or not?
- Recovery tips for people who have trouble sleeping and those on night shift?
- Working out on crappy sleep
- Tips to keep heart rate low when running
- Breathing while running
- When should you take ibuprofen for soreness?
- Can you do a 5k training block if you have an early season 70.3?
- How Angela jumps between types of races and - gravel. MTB, ironman and manages her training
And don't forget two things: 1) Submit your favorite episode or moment from our past 98 podcasts so we can share it on our 100th episode! Message us or email iracelikeagirl@gmail.com and 2) We are going to be discussing Adam Grant's new book "Hidden Potential" in January, and we would love it if you read along and sent in your ideas. Grab the book now and stay tuned!
With so much information at our fingertips, it's often hard to resist the temptation to try the "next big thing." From monitoring HRV to intermittent fasting to lactate testing- you name it, there is someone out there on social media- a brand, a magazine, an influencer, a friend- touting its benefits. We can be left second guessing our own training, fueling, or recovery methods. Today's episode focuses on trying not to fit a square peg in a round hole, aka, what's good for the goose might not be good for the gander...and all of the other sayings that mean, "What works for one person, might not work for you." Have a listen!
The race recap from Ironman Cozumel is here! From a broken chain ring two days before the race to a cancelled swim, Angela faced some challenges in this race. However, she ended up 4th on the day, with the fastest female bike split. We review the hectic lead up to the race, how the day went, Angela’s unique sewing skills, and Angela's top tips for racing Cozumel. Have a listen!
In this week's podcast, we focus on the top 5 topics that coaches often revisit over and over again with their athletes. And for good reason! These themes are the backbone of good training: reducing injury risk, aerobic zone training, fueling, hydration, and short term goals vs long term goals. We dive into each one of them and revisit the basics of training and the way we approach training. Also, we hope everyone has a wonderful Thanksgiving holiday! We are so grateful for your support of this podcast!
Karlyn Pipes is one of the most decorated swimmers of all time. She was also inducted into the Swimming Hall of Fame in 2015 and now helps others swim faster. However, from the ages of 15 to her mid 30s, she was consumed by an addiction to alcohol, which she tried to juggle while also being a swimming prodigy and Olympic hopeful. In this episode we talk about her story, but we also talk all things swimming. Some topics covered:
- Karlyn’s story
- The Kona swim- strategy and Lucy Charles Barclay
- Translating Lucy’s technique to age groupers
- Karlyn's 3 principles of swimming
- How to up your cadence in swimming
- Why your elbow drops
- Catch up/gallop stroke
- Why you scissor kick
- Training in an Endless Pool vs lap pool
- Transfer pool swimming to open water
- How to breathe
- 3 constrast drills
@karlynpipes
Karlynpipes.com
Off-season is a tricky time in an athlete’s calendar year. Intellectually, we know we need the break from high volume training for mental and physical reasons. Emotionally, we worry about doing too little or too much; and sometimes the lack of structure can make us feel a little off-kilter. So what should your off season look like? The answer is… it depends! In this episode, we give you parameters for what your off season might look like, depending on when you finished you season, how your body and mind feel, and what your goals are. What works for one athlete mgiht not work for another, so have a listen, and then figure out what will work for you!
We are super excited to bring you this episode with pro triathlete Alice Alberts. If you have not heard of Alice Alberts until this year (after her wins at Ironman Lake Placid and Ironman Maryland), you might not be alone. And that's because she took her pro card just last year in 2022, AND did her first Ironman in 2021 (and won it!). So within the span of 2.5 years, she went from training for her first Ironman (and only second triathlon ever) to winning two Ironman races in 2023. We talking training, racing, nutrition, living in Boston, and how Alice got so good at swimming so fast! Have a listen!
7 off-road cycling events, spanning from April to October. 70 of the top cyclists in the world. $250,000 dollar prize purse. The Life Time Grand Prix Series just finished up its second season, and Angela was a part of this iconic event for the second year in a row. She finished 17th place out of 30 elite women, and was the only active pro triathlete in the field. In this episode, we recap the highs and lows, talk a bit about each course, and Angela shares her tips, tactics, and mishaps from another season of off-road racing. Have a listen!
What an amazing, epic, challenging, and rewarding race day! From race week island vibes to pineapple rompers to the actual race day, we cover it all in this one. This was Amy's first Kona experience as an athlete racing, and Angela's first Kona as race support, so we have two fun perspectives on the whole week. This race is everything that they say it is. On paper, the course looks challenging but not daunting. Yet add in ocean swells and currents, wind and heat on both the bike and run, and being exposed all day to the sun with no shade in sight, well... you get probably the most brutal course on the Ironman circuit. However, 2039 of the 2097 athletes who started the race finished, the highest single day finish rate in all of Ironman World Championship history. Go women! We are proud to have witnessed this race in person, so have a listen to our Kona race recap!
This episode features Laura Moretti Reece, a Board Certified Sports Dietitian specializing in sports performance based nutrition as well as treating low energy availability, disordered eating, and eating disorders in athletes. She works in the Division of Sports Medicine and the Female Athlete Program at Boston Children’s Hospital. Topics covered:
- Disordered eating vs eating disorder
- How many calories you should eat in a day
- How do you know if you are underfueling and what does underfueling do to your body?
- Iron levels
- How do we lose weight safely while training and not lose performance
- Why underfueling makes you gain weight
- Timing and structure of when and how you eat
- Why you might gain weight when training
- Protein and carb needs/ keto diet
- Alcohol and metabolic health
- On-the -go snacks and meals for busy people
https://www.lauramorettird.com/
@thefemaleathleteprogram
We are back with part 2 of our listener questions! We touch on topics such as managing training with a busy life, and what happens when you have to miss a workout and how to manage that. We delve into food journaling, macros, and diet trends; and we finish by talking about self-sabotage and how to overcome a negative mindset. Have a listen!
Today we have part 1 of our listener questions! This week, we answer questions about what we did right in our best race builds; how to bounce back after a crappy race or a DNF; the benefits and drawbacks of indoor bike training; and why you may not have to take an end of season training break. Have a listen!
Whether you are pro or age grouper, race mishaps happen. Some of them are funny, some are embarassing, and some leave us wondering, "What was I thinking?" In this episode, Angela and Amy share their crazy race stories. But through the laughs, we hope you learn a few things- namely how to pick yourself back up when something happens, how to deal with adversiity, how to think on the fly, and how to laugh at yourself. Because most often, being resilient is the difference between having a great race or wishing you never showed up (which we hope is never the case!).
Although technically it’s still summer for a couple of more weeks, we all know that Labor Day weekend signifies the symbolic end of summer. As race season winds down, athletes sometimes struggle with figuring out what to do from September to Decemeber? Do we take a training break? Find a fall race? Swim more? Swim less? In this episode, we to give some direction for the fall and beyond. We also do a bit of a case study with two of our athletes and talk about the arc of their seasons and what they will be doing in the fall. Have a listen!
When this episode airs, we will be six weeks from the women’s World Championship in Kona. This race preview covers everything, from heat training to packing to best food spots in Kona, and then of course, we go into the race! Amy and Angela will both be in Kona this year to race and as race support, and to celebrate women in sport. Lots of great info in here, and a few surprises, as usual. Send us a message if you will be in Kona- racing, spectating, or working the event! We would love to hear from you!
This episode revolves around the Champion’s Mindset- what it is, how to find it, and more importantly, how to live it. As coaches and athletes, we know that there are some common traits and actions that make some athletes stand apart from the rest- it’s more than just “working hard." So what separates the good from the great? From grit to goal setting to flow state to risk taking, we tease out what makes people perform at their best in sport and in life. Have a listen!
Today we talk about the team aspect of sport. As we move into fall, triathlon and cycling teams will open up to application, including our own teams, I Race Like A Girl and Girls Get Gritty. So we thought it would be great to talk a bit about our teams and why Angela started these two teams. We also talk about why you might want to join a team and what you should look for when joining. Mark your calendars for September 1, so you can be a part of our teams. Slots are limited!
This episode will help you find ways to get faster in races without actually needing to train more in swim, bike, or run, or as we are calling it- FREE SPEED. And yes, even though we say “FREE,” some of the things we talk about do cost money, but we mean FREE in terms of “you don’t have to train for for the gain.” So we are not going to be talking about heart rate or power or intervals. Instead we are going to be talking about things like drafting in the swim, waxing your bike chain, aero helmets, super shoes, transition tips, and more. You would be surprised at how many ways you find seconds or minutes without training! Have a listen!
We are so excited to bring you our conversation with Dr. Kate Ackerman. Dr. Ackerman is the medical director of the Female Athlete Program in the Sports Medicine Division at Boston Children's Hospital and is now on the forefront of research involving female athletes and perimenopause and menopause. There are very few reliable studies involving older female athletes and Dr. Ackerman and her colleagues are working to change that with the Female Athlete Program , an innovation hub for the Wu Tsai Human Performance Alliance. Their center brings together national and international sports medicine clinicians and researchers with the aim of answering fundamental physiological and sports performance questions related to female athletes. We cover a lot, including what supplements she recommends, why hormone replacement (HRT) can work, if you are a candidate for HRT, and what we women can do to help us feel strong and perform well from our 20s and 30s to our 60s and 70s. Have a listen!
What a day! This episode recaps Ironman Lake Placid, one of the most iconic Ironman races on the circuit. Angela was 4th female pro with a time of 9:32:23 and Amy was 10th in her age group with a 12:14:50 and got a Kona slot! We start with race week, and then head into the race. Angela shares her race strategy, her goals, and some funny moments, including Angela’s T1 mishaps, getting peed on during the bike portion (!!), and Amy's biofreeze moment on River Road. The best part about this recap is that even though there may often be differences in the way an age grouper and a pro approach and execute an Ironman, we are all still on the same course, on the same day, experiencing the highs and lows, the challenges and setbacks, and that is the beauty of triathlon. Have a listen!
This episode is your mid-season check-in. It’s a good idea to take moment to stop and reflect on what your training and season has looked like so far, how you are doing now, and where you are headed. Topics covered:
- Amy and Angela's check-in
- Mid summer burnout - why it happens and how to deal with it
- Raced out?
- Skip a late season race?
- Mixing up types of racing
- Vacation and training
- Dealing with mid season injuries or annoyances
- Stop trying to turn everything green on training peaks
- Communicate!
- Refelct on your training plan and goals
- What excites you?
- Take a break!
- Training and recovering between races that are close together
Have a listen!
It's time for another listener Q and A! Topics covered:
- Race swim anxiety
- heart rate variability
- strength training
- handling the heat
- liquid vs solid nutrition
- the best training advice we’ve gotten!
This episode previews the Lake Placid Ironman venue and course. Lake Placid is one of the most iconic Ironman venues, and is the longest running North American Ironman, besides Kona. People sign up year after year to do this special race and this year, both Amy and Angela will be lining up to race. Angela has done this race a few times and has trained up in Placid many more times, so she is well versed on the course. So, as a newbie to Ironman Lake Placid, Amy takes this opportunity to interview Angela about the course, including the climbs on the bike course and that infamous Keene descent. Have a listen!
This episode focuses on the mental side of race week and how to decrease nerves and anxiety leading up to a race. As coaches, athletes, and friends who have raced together, Angela and Amy give a 360 degree view of how to get to the start line confident and calm, while also acknowledging that everyone approaches race week differently. Topics covered:
- Outcome vs process goals
- What does trust your training mean?
- Highlight reel
- Going in undertrained
- Find your why
- Create goals for yourself that reflect who you are
- No expectations
- Need a freak out time
- Your race week is not other people’s race week
- Control the controllables
- Visualizing your race
- Self-Talk
- Shift to the mentality that the past is the past
- Get rid of negative constructs
- Stop fearing “failure” and why that word shouldn’t be a negative
- How do deal with a DNF
- Why Angela gets quiet during race week
We hope that after you listen to this episode, you go into your next race week relaxed and ready to roll. Have a listen!
Today’s episode focuses on Angela’s two big gravel races- Unbound and Finland Gravel. Unbound is part of the Lifetime Grand Prix series, and is a 200 mile gravel race in Emporia, Kansas and it’s known for its crazy weather and mud, both of which Angela experienced this year. After Unbound, she got on a plane to Finland for the inaugural Finland gravel race, which was 177 km. She had strong showings in both races. Instead of just doing a regular race recap, we review Angela's biggest takeaways from three weeks of racing and travel. We talk about the women’s pro field, the mistakes she made in fueling in Unbound, how and why she ran over 20 miles in the 24 hours after Unbound and Finland, her speeding and parking tickets in Finland (!!), and more!
BONUS EPISODE TIME! Fresh off the finish line, Angela and Amy recap their race at the Patriot Half Triathlon in Lakeville, MA. It was a fun local race, with lots of friends, some rain and some speedy race times. Lots of takeaways in here for racing, pacing, and fueling a 70.3 distance! Have a listen!
This episode recaps the Unbound 350 XL gravel race with Scott Myers and John Skarupa, who finished 6th and 7th. For those who don’t know, the 350 XL starts at 3 PM the day before the rest of the distances start, and the racers ride through the night, stopping at gas stations to refuel. It’s a long difficult race, not just because it’s 24 hours (if you are fast) but because the flint hills of Kansas and the weather will challenge your grit and your spirit. We talk about their build to this race, their strategy, their bike set up, fueling, pacing, and more. 75% of the 350XL field did not finish the race this year, which makes John and Scott's success even more impressive. Have a listen!
Physical Therapist Christine Saleeba is back and answering all of your physical therapy questions so you can be your healthiest, strongest, and most durable self in training and racing. Christine is also a runner and triathlete, which helps her understand the unique needs of endurance athletes. Topics covered:
- How often should you do PT at home?
- 5 things a PT wished people did/did not do
- When to train through an injury or pain, and when not to
- Plantar fasciitis
- How much do we really need to stretch?
- Hip flexors: mobility or strength or both?
- 3-5 things to do after biking
- Rotation- mobility and strength
- SI joint controversy
- The neck- soreness and stiffness in riding and swimming
- Thoracic spine mobility
- Wrist pain on the bike
- Shoulder issues- separated shoulder/ shoulder stability
- Top 3-5 exercises for runners
It's open water season- our favorite! This podcast covers open water swimming and how to make your summer of swimming and racing successful. List of topics:
- Water temp
- Wetsuits
- How do workouts change in open water?
- How do you make it more interesting in open water?
- Dolphin diving
- Sighting
- Watches and GPS
- Get rid of pace
- Amy's summer goal
- Tools to feel comfortable in open water - in racing and training
- Avoiding panic in open water
- Swimskin
- Choppy water stroke change
- Kicking
This episode focuses on training fatigue- the good, the bad, and the ugly...or zombie fatigue as Angela likes to call it. Fatigue does build fitness, but how do you know when it’s too much and what can you do about it? Topics covered:
- Sleep
- Fueling
- Good vs bad overload
- Knowing when to say when
- Looking at the big picture
- Signs of overtraining
- When the load you can normally handle shifts
- Be honest with yourself
- How to change a workout when fatigued
- The good parts of training with fatigue
- Stress is stress
- Hormonal cycle
250 Mile Challenge: https://runsignup.com/Race/MA/Brewster/250miles
In this episode, we recap our Xterra New Jersey race! An Xterra is a swim, a mountain bike, and a trail run. Angela did the Olympic distance and Amy did the sprint. And, in the spirit of clebrating accomplishements, they both won first female in their races! This race was deifnitely outside of our comfort zones, but that's where growth happens. Plus, it's fun to mix it up from regular tri training every once in a while. If you are thinking of doing an Xterra, this is a must listen!
250 Miles in May Challenge: https://runsignup.com/Race/MA/Brewster/250miles
We are back with part 3 of our "back to basics" series and we are talking about the run! We talk about how to build up run miles safely, how to get faster on the run, all about run cadence, nutrition tips and more. Also, we are now one week into our 250 Miles in May bike challenge to support this podcast, and yes, you can still join and just enter all the miles you have ridden so far. You get stickers and a custom water bottle and a chance to show some love to this podcast! We don’t run ads, we don’t have a donate button, so this fundraiser is a great way to keep the episodes coming, from guest interviews, race recaps, training tips, and general thoughts on life and sport. Check the show notes for the link or our instagram bios- @amywoodsfitness and @angelanaeth.
250 Mile challenge: https://runsignup.com/Race/MA/Brewster/250miles
It's time for part 2 of Boston Marathon, where we talk about Amy's experience at Boston and her unconventional build (a bit of an understatement there). We talk all things training and tapering, cross training, the mental aspect of racing, and the mystery of the stolen race belt! As the title of this podcast implies, sometimes you just have to show up and see what the day brings, knowing it might not be the day you dreamt about, but any day you can get to a start line is a good day. Don't forget to sign up for our 250 Mile Challenge to help support this podcast! Ride 250 miles in the month of May, record your miles, get swag, and help us keep the podcast going strong for many more episodes. Sign up here: https://runsignup.com/Race/MA/Brewster/250miles
250 mile Challenge: https://runsignup.com/Race/MA/Brewster/250miles
The Boston Marathon is the world’s oldest marathon. Created in 1897, inspired by the success of the first marathon competition in the 1896 Summer Olympics, it has become a bucket list race for runners across the world. Today’s podcast features two our of athletes, Jen Segerson and Patti Shea, who both ran their first Bostons and both BQ’ed, meaning they ran a time that is under the qualifying time for next year. We talk about how they got into Boston, how their training went, and then we go through race day. Next week, we dive into Amy's experience at Boston this year, as she went in coming off an injury with not many run miles under her belt, but ending up having a pretty awesome day. Part 2 will talk about mental toughness, cross training, and how to conquer Heartbreak Hill. Part 2 will also focus on setting your own goals to run Boston- and if you want to attempt to BQ or if you should run for a charity- or both! We know you will enjoy this recap with Patti and Jen, who had amazing days on the course!
Today is Part 2 of our "Back to Basics"Q and A series for the bike. We all want to be stronger and faster on the bike, and we dive a bit into how you can make that happen. Some topics covered:
- Components of the bike and what Angela uses on her bike and why it’s set up that way
- All about tires, wheels, aerobars, seats, chainrings, and cranks
- Cadence and pedal stroke
- Is the bike intimidating?
- How to get more comfortable with biking
- Motivation and dopamine
- Get rid of all the external stuff
- Top three places to ride
We are getting back to basics for this podcast and we have a great swim Q and A! Topics covered:
- Is it really possible to get faster if you only started swimming as an adult?
- How do you you pick the right drills for you?
- The body position drill that worked for Amy
- How Angela is working on her rotation
- It's all about balance
- Head position
- Catch, pull, and finsh drills
- Are you braking yourself with your hand?
- Angela asks Amy about flip turns
- Pool pace vs. open water pace
- Pool etiquette
Today’s guest is Australian Pro Triathlete Renee Kiley. Up until 10 years ago, Renee was living a completely different life. In January 2014, Renee was 230lbs, smoking a pack of cigarettes a day, and the owner of multiple successful small businesses. But she was not happy, and definitely not healthy. After watching a triathlon, she decided to give it a go. In March 2014, she competed in her first triathlon, walking the whole 5k and basically coming in last in her age group. She did another tri in April 2014 and was able to run the whole 5k. She raced a few more that year and started to see progress. One year later, she placed 8th in her age group in 70.3 Geelong and then 18 months after she started the sport, she won her age group at Ironman Japan. Since turning pro in June 2017, she has had many strong races, including racing in both Ironman world championships at St George and Kona in 2022. Renee’s motto is “Be Better than Ordinary”, the title of this podcast. We were truly inspired talking to her and we hope you will feel the same. Have a listen!
This podcast features Jodie Swallow, a now retired pro triathlete, coach, and mom of three young kids. Jodie has had an amazing career. She is an Ironman 70.3 World Champion, twice ITU Long Distance Triathlon World Champion, a three-time Ironman Champion, A 15-times Ironman 70.3 Champion and a British Olympian in Athens 2004. She then retired in 2017, had her first child with her pro triathlete husband James Cunnama, and began a career in coaching. In this episode, we talk about Jodie’s rise in the sport, her struggle with an eating disorder when she was younger, and what made her decide to retire. Then we move into her coaching career and her coaching philosophies, as well as her struggle to balance her career with being a mom. Follow her @swallowtriathlon and at https://www.cunnamacoaching.co.uk/
This episode features I Race Like A Girl teammate and triathlete Jensine Fraser. One of the questions we hear a lot is: how do I get faster? Over the past two seasons, Jensine has had some pretty big breakthroughs in her performances, cultminating in her first Ironman last fall. Angela has been coaching Jensine for about five years, so we wanted to dive into Jensine's training and racing from both the coach and the athlete perspective, and also hear what helped Jensine go from a 6:30 finish time in her first 70.3 to a Personal Best of 5:20 last year. We talk about how Jensine gets it all done, training tips, embracing a day off, the post-Ironman blues and the unicorn B*&$# slap that shifted her perspective on racing.
We are back with marriage counselor John Weiman, where we continue our conversation on what makes a successful marriage or relationship and how athletes in particular can navigate their relationships while also prusring their dreams of training and racing. If you have not listened to part 1, go back about 3 episodes and listen to that and then come back to this one. In this episode ,we start by talking about love maps, because we didn’t get to that in the first episode. John also talks about the Four Horseman- criticism, defensiveness, contempt, and stonewalling. One of the more interesting discussions we get into is at the end of the podcast where we pose the question to John: Are all marriages hard work? Have a listen and reach out to us at iracelikeagirl@gmail.com with your thoughts!
John's website: https://lifebridgecoaching.com/
Today we are talking about ambition, more specifically, relentless ambition- the need to do more, train more, race more, buy more…to BE more. Now, let’s be clear- ambition is fantastic. Ambition turns your dreams into realities and gives you purpose and a drive to do big things. We wouldn’t be able to train or complete our races without ambition. But what happens when you lose sight of what’s right in front of you, and instead are always thinking about the next step, the next mountain to climb. How much is too much and how big is too big? We delve into these questions in sport and in life in this episode. As usual, please feel free to leave a review in your favorite podcast app because it helps us bring this podcast to more people. Have a listen!
This episode was recorded in Girona, Spain, edited over the Atlantic Ocean, and shared with you from Cape Cod, MA. It's a very well-traveled episode! This one is dedicated to myth busting. We are going to attempt to set the record straight on these statements, given to us by our teammates on I Race Like a Girl and Girls Get Gritty.
- Only water is needed for a workout under 90 minutes
- No music on training runs because you can’t use it in a race
- You should not show up on TT bike to a local bike shop ride
- Train your weakness more than your strength
- Put your base layer under your sports bra
- You should take caffeine in a race
- You ghouls breather to only one side in a race
- The highest average power (w/kg) wins the bike or gravel race
- Drafting tactics in the swim
- You should wear a tri kit during a triathlon
Today we are talking about motherhood, more specifically, how to balance training, racing, and being moms to our amazing children. We do recognize that each phase of parenthood: newborn, toddler, grade school, teenage years, college, and beyond all have different challenges We actually recorded this episode waaaay back in October after Chelsea Sodaro won Kona, only 18 months after having her first child. And moms everywhere gave her an imaginary fist bump, because we knew how hard it was for her to balance training and momming. But the reason this episode took so long to put together is because we wanted to hear from moms on our team and how they manage to sneak in workouts and make time for work and family. So mixed in you will hear different voices of our teammates giving their perspective on what it means to be a parent and an athlete. This episode is dedicated to all of the parents out there who are trying to give 100 percent to family, work, training, and life in general, knowing you can’t be 100% in all areas, but darn it, we are going to try. Have a listen!
Today we are going back to basics and we are talking about heart rate zones- what they are, how to your find your zones, why each zone matters, and what training looks like and feels like in each zone. Whether you are a seasoned athlete, or just coming into structured training, this podcast will help you learn, or re-learn, about heart rate training.
Heart rate zones let you know how hard your heart is working and what energy source you’re using — carbohydrates or fat. And if you have a working chest strap monitor and a watch to display that data, heart rate doesn’t lie. It does and should fluctuate, which is why we train a lot by heart rate. Your body is different every day and by training where you are at, and not where you think you should be, you will make the most fitness gains and increase performance. Also, listen closely for Angela’s interesting way to describe the RPE scale for a zero and a ten. She might be on to something. Have a listen!
We all use race mantras, or mottos, to help us out when we need extra motivation or when dealing with something challenging, like "be strong," or "control the controllables," or "attitude of graditude."
But we often forget that it’s the language we use every day that shapes how we see our present selves and what we expect and hope out of our future selves. In this episode, we talk about the power of one word, or in this case 6 short words that we use all the time. Try; No; Yes; But; Yet; and Later. We dive into the way we use these words in our daily lives, and how they can move us forward... or hold us back. Have a listen!
Email us at iracelikagirl@gmail.com !
In this episode, we bring marriage counselor John Wieman on the podcast to talk about what makes a successful partnership. As you know, we believe that in order to find success in your sport and in life, it helps to have supportive people in your corner, and for many of us, that is a partner. John and Angela have worked together in the past and he is highly regarded in his field. We talk about the “sound relationship house” which has 7 pillars- creating shared meaning, making life dreams come true, managing conflict, the positive perspective, turning towards instead of away, sharing fondness and admiration, and building love maps. Other highlights are John's belief in "yogurt time" and why he doesn't like the word "compromise." We also ask John, “How do you know if it’s time to walk away?” Whether you are in the early stages of a relationship or have been together for over twenty years, we think you will get a lot out of this conversation. Have a listen!
John's website: https://lifebridgecoaching.com/
One of our biggest limiters in sport and life is the fear of what others think of us. We skip out on races, events, or group rides, runs, or swims, because we worry that we will be slow, or we won't fit in. We often let other people's perceptions of us get in the way of our own goals and what WE want to do. Yet, once we DO take the leap and move out of our comfort zone OR once we decide to NOT worry about what others think (because really, that is all in our head anyway), we end up in the place where we wanted to be all along. Which leads us to our podcast today, we are talking about the "F*#% It" attitude. What it is, how to find it, and why we should all strive to go through this year worrying less about what other people think of us and just being our authentic selves and not letting fear hold us back. This is the year of "F IT." Also, Angela shares her favorite hype song, and honestly, we did NOT expect it to be this one. This podcast episode is definitely explicit, but we were fired up! Have a listen!
We sit down with our teammates at our training camp in Clermont, Florida for a live Ask the Coach Q and A. We talk about whether you should set time goals, fueling, hydration, peeing on the bike (!!), race anxiety, and then Angela answers a couple of questions about being pro. Have a listen!
Welcome to Season 2 of the podcast! Thank you to everyone out there for continuing to listen, for hitting that follow button, for leaving a review, and for emailing us your thoughts and ideas. Keep them coming! Today we wanted to kick off the year by talking about what it takes to be a successful athlete, with insights from a coaching perspective and from our own athletic experiences. Success looks different for everyone- we all have different goals and dreams and measures for what makes us feel accomplished and confident. So let's take a deep dive into the 5 C's we think are necessary to acheive your goals, whether on the race course or in life: Commitment, Communication, Context, Courage, and Consistency. Plus- we are doing a giveaway for our 50th episode! Have a listen!
We have a BONUS episode for you before we begin season 2. We couldn’t sit on this one! Honestly, we have been waiting for a year to do this podcast. Way back in January of 2022, Amy got into a minor car accident that turned into a major injury that derailed almost her entire 2022 season. And we kept saying, "This journey would make a good podcast once Amy is better." Almost one year later, we were able to do just that. Our hope in sharing this, as is the goal in any bit of storytelling (no matter what the subject) is that this conversation gives you a either a "window" into what it’s like to overcome an injury (or illness); or this conversation will act as a "mirror" in which you connect and see parts of your own journey reflected back at you, perhaps when you have had to come back after your own setback. We didn't sugarcoat anything in this one (we never do!), but as is the case in most good stories, there is a happy ending.
Our guest is Kirsten Miller, a Board Certified Holistic Nutritionist who is also a triathlete and part of IRLAG. In this episode, we talk about what to do when what you HAVE been doing isn’t working anymore. Maybe you are gaining weight even though nothing has changed in your diet or exercise routine. Maybe you are having gut issues that you have not had before. Maybe you just don’t feel right. Kirsten works with male and female athletes who need help with hormonal and metabolic issues by using data from lab testing along with working one-on-one with her clients. Kirsten takes us though her protocols and we talk about all things nutrition, gut health, and more. Have a listen!
https://n2finc.com/
The holiday season is often a joyous one- family, friends, parties, presents, food, and drink. Yet all of this merriment packed in over 4 weeks can leave us athletes feeling a bit overwhelmed when we try to figure out how to fit our training into all of this good stuff. This episode will help you navigate these next few weeks, in sport and in life. The first half of this podcast focuses on finding the right balance between structured training and letting things go. Then we have an honest and open discussion about how to handle food over the holidays, which can be a source of stress for some of us, even though at the same time, we know it shouldn’t be. Have a listen!
What does it take to train for and complete a sucessful Ironman? Age Group athlete and I Race Like A Girl teammate Lindsay Long recaps her Ironman Arizona race as a first timer, and also shares her experience in building to this challenging event. A race is the celebration of months and months of hard work dedication and planning, so whether you are thinking about doing your first Ironman, or just interested in how someone builds to an Ironman, this episode is full of useful information. Have a listen!
Not sure what to ask for or to give this holiday season? This week, Angela and Amy have some fun talking about their favorite swim, bike, and run items and give gift ideas, from big (new bike?) to small (lock laces?). Remember to shop local when you can, and also remember that a lot of online retailers are small business with just a few employees, so support small business in general! Have a listen to this special holiday gift guide!
Today we take a deep dive into how to become a stronger and faster runner by laying out six areas you need to pay attention to in order to see gains in your running. Spoiler alert- there is no quick fix. It takes time, effort, and an enjoyment of the process of improvement. Week by week, month by month, and year by year. Six topics (from more "simple" to more involved):
- Sneaker Choices
- Nutrition (in and out of training and racing)
- Run form and run economoy
- Strength training
- Different types of running workouts
- Training plans and racing plans
This episode is all about strength training. We answer listener questions and give some specific ways you can get stronger in the off season and also talk about the new research that shows that you should still be strength training in the on season, as opposed to just maintaining, especially if you are an over-40 female. Topics covered:
- Why strength train
- Benefits to cycling and running
- You need a plan
- You need to stimulate adaptation
- Lifting heavy explained
- FOCUS
- Not too many exercises
- Do you split up upper and lower?
- Favorite com pound exercises
- Favorite exercises at the gym
- It does not have to be complicated to be effective
- Favorite exercises at home
- How often do I work my core
- Activation vs strength
- Favorite core exercises
- Off vs On season strength
- Shameless plug
- Accountability
- How to fit it in a program or a week
- Lifting on a rest /easy day?
In this episode, we take a deep dive into the sneaker industry with Russell Stevens, from Topo Athletic. Russell is the product manager for Topo (a local company based in Massachusetts), so we first ask him what a product manager does, and how he got into the industry. We then talk all things sneakers- how to choose the right pair; how sneakers are designed and tested; what is the deal with “drop” measurements; how carbon plates and foam make a shoe faster. There’s a lot more in the episode, and we learned a lot about sneakers, so have a listen!
It’s been a while since we have done a coach Q and A, so we loved answering our team’s questions in this podcast. We answer questions for all types of athletes, from duathletes to gravel racers to runners to triathletes (of course!). We cover topics like post workout and race fueling, advice for buying a TT bike, and how to move up to a longer distance. And as usual, sometimes Angela and Amy have different perspectives when answering these questions, because like we always say, one size does not fit all when it comes to training, racing, and life. Topics covered:
- Tips for jumping up to a marathon or full Ironman
- Timing of protein shake and fueling before or after workouts
- Special swim trainers
- Recovery from a big race
- How much time and what to do at end of season
- How to move into duathlon from cycling
- Best way to balance training with multiple disciplines… gravel, long course tri, short course tri
- When is it time to get a TT bike, from a road bike and advice
- Is fueling for 140.6 the same as 70.3? Advice?
- Bike shorts or tri shorts for the ironman bike
- Racing in a swim suit?
We all know that Angela Naeth does not shy away from a challenge or a new experience, and so when the opportunity arose to go bike packing, she was in. And even after she found out that they would be riding almost 150 miles a day, she still packed her stuff (first in grocery bags, as you will hear) and headed off to Pennsylvania for what turned out to be a wild adventure. From riding with no lights, to knocking on a random cabin in the woods, to eating Doritos and old soup at a lonely inn, this is one story you don’t want to miss!
Hot, and we mean, HOT off the race course in Kona, we have a recap of the women’s race from two amazing athletes, Veronique Ranger, a Zoot athlete and Leah Roberts, a teammate on IRLAG with us, and also a good friend. We recorded this the day after their race and the day before the men’s race, while sitting overlooking the Pacific Ocean. This year was the first year that Kona was two days: the women and a few groups of men on Thursday and the pro men and the rest of the men on Saturday. For Leah, this was her fourth Kona and for Veronique, this was her first, so it was interesting to see the similarities and differences in their experiences leading up to this race and at the race. Racing in Kona truly is like nothing else- from the challenging conditions to the crowds to the unbelievable talent on the race course. We know you will enjoy this recap..it’s been a long three years since we have had a World Championship in Hawaii! Have a listen!
Our guest for this episode is Dede Griesbauer, a professional triathlete and ultra distance athlete and now, an Ironman commentator. One of the reasons we wanted to interview Dede is because she is still achieving high levels of athletic success at 52 years old. She just was 4th in Augusta 70.3 this year, last year was 5th at Lake Placid. And in 2020, she set the world record for the Ultraman distance...BY OVER AN HOUR! We start the podcast talking about how Dede has managed to stay fit and fast and healthy into her 50s. We also spend a lot of time talking about what it’s like to be an Ironman commentator and get some behind the scenes info! We end by talking about Kona this year, where Dede will be commentating. This was SUCH a fun interview and we can’t wait for you to hear it. Have a listen.
In this episode, we take all of those topics that are posed on social media and give you the skinny on what is true and what is not true. And because one size doesn’t fit all, there is often gray area with many of these topics, but we try to stick to fact or fiction. Let's see if you agree with us! And after you listen, send us a fact or fiction topic YOU want to see use talk about at iracelikeagirl@gmail.com. Topics covered today:
- You need a power meter to succeed on the bike
- Sleeved wetsuits are faster
- A swim skin is faster
- You should train all three disciplines equally for Swim/bike/run
- You need to do a 22 miler before a marathon or Ironman
- You need a coach.
- Hilly ironman courses are harder.
- Times on a course dictate how good of an athlete you are.
- You should only lift heavy in the off season.
In this episode, we are joined by pro triathletes Lenny Ramsey and Amanda Wendorff, who both raced Ironman Wisconsin last week. If you have not heard, IMWI was a brutal day. It rained pretty much nonstop, with over 3.6 inches of rain, along with a flood warning and temps in the 50s. 1700 athletes were registered, 1400 started, and only 1000 finished the race. Lenny and Amanda (who placed 5th and 7th in the women's pro field) talk about their experiences and how they handled the day, with some tips on how to stay safe and warm if you do end up with terrible weather for your race. We end up talking about the swim portion last in the podcast, where Lenny and Amanda both reveal some interesting tidbits about what they are struggling with and how they are tackling those challenges. Have a listen!
"Bicycle crashes are not bike accidents." This quote is front and center on Bike Law's website and we take a deep dive into bike law, bike advocacy, and the rules of the road in this podcast. Rachael Maney is the Director of the Bike Law Network and of the non-profit Bike Law Foundation. The goal of the bike law network is to be bicycle advocates as well as legal advocates, and to pursue cycling justice. Their non profit arm helps fund community initiatives to make cycling safer and more accessible for all.
In this episode, we spend the first part talking about what to do if you are in an incident on a bike, how the law works, and how you can ride more safely. Then we move into their foundation, and we talk about what you can do in your community and the positive impact that Rachael has seen since Bike Law began 25 years ago.
bikelaw.com
rachael@bikelaw.com
It is September, and although the weather might still feel like summer, there is definitely a shift in the air. Race companies are opening up races for next year, teams are accepting new members, and we athletes are already thinking about what we want to do next season. So in this podcast, Angela and Amy decided that it was a good time to hit pause, take a breath, and give a little advice on how to look back, look forward and plan for a successful 2023. Some topics covered:
- Team openings
- What should athletes racing in the fall focus on?
- What if your season is over?
- Late season running races
- Find something our of your comfort zone - new kinds of events
- Get off the TT bike
- Reflect on the summer season
- How to plan next season
- Sprinkling in shorter races
- New Ironman Policy
- Gravel lottery openings
- Family obligations
- Strength program
- When to take your two week break
- Can you handle the break?
- Coaching changes/ new coach
- Angela’s fall plans
- Camps
iracelikeagirl.com
iracelikeagirl@gmail.com
In this podcast, we talk to Marley Blonksy. Marley is one of the founders of All Bodies on Bikes, and one of their tag lines is “All Bodies Are Good Bodies. All Bikes Are Good Bikes.” In this episode, we talk about both subjects- bodies and bikes. We touch on bikepacking, feeling comfortable in our bodies, social media, gravel racing, role models in the cycling community, and how Marley left a high powered corporate job to follow her passion of cycling and inspiring others. We hope you take a lot away from this conversation, because, like the title of our podcast states, cycling (and life) should be about showing up as we are.
Therapist (and triathlete) Sara Davis is back to talk about anxiety in sport. From training to racing to injury, many athletes struggle with fear and anxiety. We share stories and Sara gives concrete advice to help anyone (triathlete or not) “train your brain” to perform at your best, in life and sport. Some topics covered:
- What is anxiety
- Are certain people prone to anxiety
- How anxiety spills into sport
- Fear of the DNF
- Train your brain to race
- Keep your ego in check
- Manage expectations
- Nobody cares
- Other people’s perceptions
- How to overcome imposter syndrome
- Anxiety over training/ workouts
- Rituals
- Anxiety with injury
- Radical acceptance
- Strategies for getting back on the bike after a crash
- Top 3 things people should know about anxiety
Books:
-10 Minutes to Mental Toughness by Jason Selk
- The Dialectical Behavior Therapy Skills Workbook for Anxiety by Alexander L. Chapman PhD RPsych (Author), Kim L. Gratz PhD
Podcast: The Injured Athletes Podcast with Carrie Jackson and Cindy Kuzma
Fresh off the mountains in Colorado, we bring you the Leadville 100 MTB race recap, the fourth race in the Lifetime Grand Prix series for Angela. We also have a special guest, Amy's husband Seamus, who raced Leadville as well. Leadville is one of the toughest races on the mountain bike circuit and it’s a bucket list race. Athletes race at elevation (up to 13,000 feet); the race is 104 miles long; and the climbing and descending is HARD, as you will hear in this podcast. What is great about this conversation is that Angela comes into this race with not much of a mountain bike background, while Seamus is a very experienced mountain biker, so it's fun to hear two different perspectives on the race. Belt buckles were attained, dark moments were had, and the wheels were not always kept rubber side down. As Angela says, “It was a DAY.” Have a listen!
We are so excited to share our talk with Brenton Ford of Effortless Swimming. We’ve been fans of Brenton’s for a while - we follow his Instagram and his YouTube channel, and we think that Brenton produces the best swim instruction content out there. It's clear, focused, and easy to understand.
In this podcast, we cover a lot of ground. From the top three things triathletes need to fix in the water to how to train for open water in a lap pool to what gear he recommends, and everything in between. At the very end, Brenton gives his top three drills for triathletes and those videos are linked below.
As usual, if you have comments or questions, email us at iracelikeagirl@gmail.com We love getting mail!
SPONSOR: TheFeed.com and use code RACEGIRL for 25% off.
@effortlessswimming
effortlessswimming.com
6-1-6 drill:
https://fast.wistia.com/embed/medias/5sv2y74vub
Long dog:
https://fast.wistia.com/embed/medias/sr9dngg8zd
Slow doggy scoop:
https://fast.wistia.com/embed/medias/zq7bun62w1
In this episode, Angela and Amy talk all things travel. Even though they have mentioned a few travel tips in past episodes, they put it all together here, from when to travel to a race, to hotel vs airbnb, to how to get your bike there. They also talk about traveling solo. Through this conversation Amy and Angela find out that they disagree over a few things, which goes to show that there isn’t one right way to do something, just what’s right for you. At the end they talk about their favorite travel experiences and give some final tips and tricks that they didn’t mention during the rest of the podcast. Have a listen!
Sponsor Alert! Head to TheFeed.com and use code RACEGIRL to get 25%!
We are so excited to bring back Christine Saleeba for another edition of Ask the PT. Topics:
- Most common triathlete injuries
- How much PT do you need? Can you manage it on your own?
- Tip and tricks for doing your exercises and sticking to it
- Top PT exercises for runners/triathletes
- Most efficient dynamic warm up before a run to prevent injury
- How long does it take to get muscle tone back after injury (nerve or muscle injury)
- Strengthening feet for achilles and plantar fascia issues
- Bursitis / hip pain and ways to treat it
- Hip flexor issues - strengthening and stretching
- Muscle cramping/ charley horse- it might not be because of electrolytes
These questions are from our IRLAG and GGG teammates and we didn’t even get to answer all of them, so if you have more questions send them to iracelikeagirl@gmail.com .
Also, Christine is now doing consults, so if you want to bridge the gap between injury and performance email Christine at Christinesaleebadpt@gmail.com.
Sponsor Alert! Head to TheFeed.com to get 25% off most everything!
This week, we recap Angela's Crusher in the Tushar Gravel Race, part of the Lifetime Grandprix series, and Amy's local gravel grinder race in Plymouth. We compare courses and talk about the difference between a large hugely publicized event like Crusher in the Tushar, and a little local race. We also talk more about gravel in general - you never know what you’re going to get when you sign up for a gravel race. And that’s the best part!
We have a great Ask the Coach Q and A this week! We collected questions from our I Race Like A Girl and Girls Get Gritty teammates! Lots of great info in here!
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- Strength Training In Season - What to do when nutrition plan fails - Clean bike = more watts?? - Acclimating to heat/humidity - Running with power- worth it? - How much open water vs pool time in summer? - Recovery after a big race - Favorite thing to eat after a long training session - Supplements
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And don't forget about our DISCOUNT CODE from our sponsor TheFeed.com. Use the code RACEGIRL to get 25% off your order!
We are excited to share our conversation with Pro Athlete Rebecca Rusch. Rebecca is a 7X World Champion, Mountain Bike & Gravel Cycling Hall of Famer, an Author, Emmy Award Winner for her documentary Blood Road, and founder of the Be Good Foundation . Her nickname is the Queen of Pain, because she has the ability to push though mental and physical barriers and come out stronger on the other side. Rebecca is more than an athlete however. She is an explorer and an adventurer. But what we most admire about Rebecca is her support of female athletes all over the world and her determination to change the cycling community to be more inclusive and more accessible, one bike ride at a time. We talk about overcoming fear, finding your why, being curious, and Rebecca's navigational handrails. #begood
Sponsor alert! 25% off at TheFeed.com with the code RACEGIRL
www.rebeccarusch.com
www.rebeccasprivateidaho.com
www.thebegoodfoundation.org
We are very excited to have Andy Blow on the podcast this week to talk all things hydration and fueling. Andy talks about how managing your sodium and fluid intake while you train and race can lead to better performances and better recovery. We dive deep into the science of sweat tests and talk about real race scenarios. We talk about carb consumption and why their gels and blocks do not have sodium in them. Andy and his team at Precision Hydration are on the cutting edge of athlete performance and have worked teams all over the world, from the NFL and NBA to the English Premier League and Formula 1 racing. And of course, they work with triathletes too. We got a lot out of this podcast and we think you will too! Have a listen!
And guess what everyone? TheFeed.com carries precision hydration products, so you can head over there and get 25% off of their products for a limited time with the code RACEGIRL.
Today’s podcast is inspired by an email (yay for listener emails!) that talked about the struggles we face trying to juggle training and racing with all of what life throws at us- whether that be challenges at work, at home, or mental or physical struggles. And how sometimes it seems like professional athletes live outside the realm of these obstacles, which of course isn’t true. She asks Amy and Angela to talk about overcoming the unforeseen. Because one thing the pros DO know, especially Angela, is that even if the struggle is real, and it’s never going to be easy, obstacles CAN be overcome with the right mindset, a strong support system, some outside of the box thinking, and a whole lot of HOPE. We hope you find some encouragement and solidarity while listening to this episode.
TheFeed.com- use code RACEGIRL to get 25% off most prodcuts.
Bob Babbitt- a name synonymous with triathlon. Bob was one of the original Ironman athletes, before it moved to Kona, before timing chips. When you stopped at gas stations while you were riding to find food. He is in the Ironman and USAT Hall of Fame. He started Competitor Magazine and of course, you might know him from his famous "Breakfast with Bob" series. He also founded the Challenge Athletes Foundation and we talk a lot about that and the amazing work the Foundation does. Bob is a storyteller and he seems to know everyone and help everyone. This episode is one story after another and it was so fun to talk to Bob Babbit. Have a listen!
Challenged Athletes Foundation: https://www.challengedathletes.org
Movie trailer on Landis Sims: https://vimeo.com/493454475/2627b5e2f1
Straight from Emporia, Kansas, Angela and Amy recap their race experiences at the Unbound Gravel Race, the second race in the Lifetime Grand Prix series. It was an awesome weekend of gravel adventures. There was some rain, a lot of mud, and a few cows. Have a listen!
We talk all things "race week" in this podcast, and whether you are doing your first race or your 10th race, there is something in here for everyone. Need to calm race week jitters? Unsure of when to get to a race or what to pack? We've got you covered. And after you listen to us talk about race week, we would love to hear your tips and tricks for race week, so send us an email at iracelikeagirl@gmail.com and we will share it on our next podcast. Have a listen!
In this episode, Christine Saleeba, fellow triathlete, I Race Like A Girl teammate, and physical therapist answers all of our most pressing PT questions. It's like having a PT in your living room, and we cover it all! Some topics:
- lower back pain while riding
- best exercises to prevent running injuries
- Achilles pain
- How much pain is okay when recovering from an injury
- Bone pain vs muscle pain
- IT Band
- Plantar Fascia
- Theragun and foam rolling- how much is too much
- hip mobility and core strength at a desk job
- Heat vs. ice
- Shoulder pain while swimming
And if you want guidance with strength training for injury prevention and for performance, head to amywoodsfitness.com and use the code BESTRONG to get your first month of on-demand training videos for only $10. Strength training created for athletes, by athletes.
Looking for ways to get stronger and faster on the bike? This episode is for you. We cover everything from training to equipment. Some highlights:
- Consistency/Build your base
- Interval work
- Lower cadence work
- Strength training, but with a caveat
- How aero do you go?
- Equipment: disc wheel/ front wheel
- Bike fit - how you should feel on your bike
- How to find a bike fitter
- Using Power/HR/RPE
- Pacing
- Difference in distances and how you train
- Riding inside vs outside
- Hill work
- Looking good= feeling good
Head to amywoodsfitness.com and use the code BESTRONG to get your first month of on-demand strength, stretch, and cycling for only $10!
Hot off the race course, Angela and Amy bring you a recap of the Ironman World Championships, where amy spectated and Angela raced! If you didn’t follow the coverage on Saturday, it was a brutal day. Hot, hilly, and windy, this was an epic day on an epic course. Congrats to all of the athletes who attempted to conquer #UtahKona. The grit and determination we saw out there was unparalleled! Have a listen!
We talk all things swim this week on the podcast! We answer listener questions about everything from drills to swim sets and pool toys to wetsuits. And we learn why Angela doesn't wear a watch in the pool (!!!). Have a listen!
Amy and Angela talk goal setting in this podcast, but we hear you- no more SMART goals! So in this podcast, they look at new ways to set goals, from short term goals to medium sized goals to long term goals. They touch on the difference between objectives vs. targets vs. outcomes. Goals don’t have to be performance based; they can be about focus, or nutrition, or mindset. But most importantly, you have to be excited about any goal you set and as you will hear Angela say in the podcast “Challenge yourself to the possibility of WHAT IF.” Lots of good tips and stories in this one!
This week, the podcast is split into two parts- First a quick recap of the first race in the lifetime Grand Prix series, an 80K mountain bike race at the Sea Otter Classic, a massive bike event in California. Angela raced hard and crashed hard, but made it though! Then we move in to the second part of the podcast, an in-depth interview with Jonathan Scheimann of Nella Probiotics, which is a probiotic specifically tailored for athletes. Amy and Angela take a deep dive into gut health, how it affects your performance, and why all probiotics are not created equal.
For more information about the probiotic mentioned in this podcast visit : https://nella.fitbiomics.com
In this episode, Angela and Amy interview professional triathlete Pedro Gomes, who has been on the podium multiple times in his career. In this conversation, they begin by recapping Oceanside 70.3, and then get into the realities of being a professional triathlete and the sacrifices you have to make to be at the tippy top of the field. Pedro then shares memories from his childhood in Portugal and how he went from playing videos games to training at the Olympic Training Center. He also talks about his training squad in Phoenix and why donuts are always involved.
In our first conversation with Scott Tindal, sports nutritionist and founder of the Fuelin program, we take a deep dive into race nutrition and fueling, covering everything from carb amounts for racing and training to sweat testing and sodium intake. Toward the end, we start to get into body image and the female athlete, which is where we intend to begin the next time we talk to Scott. Some highlights: * Scott's background * Fuelin’s approach to nutrition and athletes * Carbs and athletes * Planning nutrition for training sessions * Using carbs in training and racing and training your gut * Fueling on the bike vs. the run * Possible issues with carbs in the bottle * Sweat rate and hydration * Salt intake and importance of monitoring how little/how much * What the Fuelin program can do for athletes * Female athletes and weight gain issues
Everyone has a story, and Sara Davis’s story is pretty remarkable. At 17 years old, Sara watched her sister battle a severe eating disorder, and then take her own life. When Sara went to college, she used alcohol and drugs to avoid feelings and grief. In 2006, months after her father passed away from a heart attack, Sara decided to get sober and found meaning in helping others. This is also when she found triathlon. Sara shares her story in the first half of the podcast and then in the second half, we talk about mindset, negative and positive self talk, how to break out of the anxious “what ifs,” and finding the balance between the emotional brain and logical brain. The book mentioned: Burnout: The Secret to Unlocking the Stress Cycle by Amelia and Emily Nagoski
Sara's charity: https://www.myedin.org
In this episode, Angela recaps her first race of the season, Mid South, a 100 mile gravel race in Oklahoma. Angela talks about why she loves gravel so much and why it’s good for triathletes to get off their TT bike sometimes. Then the conversation shifts to March training- things to focus on right now and how to be patient with training so you don't burn all of your matches by July.
In this episode, Angela and Amy take a deep dive into the science of ketones. Chrissy Ensley from Ketone-IQ, a company that produces an exogenous ketone product that you can drink, comes on the show to explain how ketones work. The latest research has shown that ketones can improve athletic performance and also enhance muscle recovery, as well as bring you better mental clarity and focus. There has been a lot of buzz about new products on the market that allow athletes to enter a state of ketosis, while still fueling normally, in and out of training. Really fascinating stuff!
Links for more info:
https://hvmn.com/pages/ketone-iq
https://www.sciencedirect.com/science/article/pii/S2468867319300586
This episode tackles the fine art of coaching, from both sides of the training plan- as coaches and as athletes. Amy and Angela cover a lot- from the merits of having a coach, why and how to switch coaches, how to trust the process, the importance of communication, and how a good coach can save us from ourselves sometimes. Highlights:
- When to get a coach
- Training plan vs coach vs customized plan
- How Angela coaches
- Why Amy switched coaches and the type of coach she needed
- Process vs response
- Why coaches give you a day off
- Objective view and balance
- Trust the process
- Leaving comments after workouts
- Pet peeves
- Does a coach have to be a successful athlete ?
- Long distance vs local coaches
- Overtraining and comparison
- 3 things you should look for in a coach
- 3 reasons you get a coach
In this episode, Amy and Angela explore mental toughness. What it means, how you find it, and what happens when you lose it. Lots of good stories in this one, as well as a couple of books on grit and resilience that Angela and Amy use and love. Show notes:
- where Angela finds grit as a pro
- task vs outcome
- managing ego
- letting go/ don’t think
- Angela’s best and worst race mentally
- Amy’s worst race mentally
- Make a plan of action
- Triathlon makes you tough
- Mental toughness before a race
- When you lose your collective shit
- Find your why
- It’s supposed to be fun
Today, Angela and Amy focus on fueling during racing and training. They answer some listener questions and share their own fueling strategies. Full disclosure: I Race Like a Girl is sponsored by Powerbar and both Angela and Amy use Powerbar in training and racing so you will hear them mention those products. However, you will also hear us talk about other brands, as well. Here's what's covered:
- How many carbs/calories do you need per hour and in what form
- How Angela fuels in training and racing (bike and run)
- Keep it simple
- Importance of sodium
- Amy’s fueling strategy
- Why electrolytes are important and how much to take
- Don’t be afraid of salt
- Sweat test!
- Caffeine as performance enhancer- strategies, pills vs gels
- Different types of carb sources and why that’s important for digestion
- Why you might have gut issues on the run
- Preloading your calories before big training days
- Carb are king
- Ketones not keto
- Post workout fueling
It doesn't matter if you are a pro or an age grouper, your first Ironman (or any Ironman) is an experience like no other. Angela and Amy share stories from their first ironman experiences, while also giving tips and tricks to help you prepare for race day. Angela's first Ironman was as a pro in 2013, while Amy's was just last year in 2021, in Arizona. From flat tires to fueling issues to being naked under a wetsuit, the theme of this podcast is: be prepared for anything and everything to happen over the course of 140.6 miles.
This podcast centers around dealing with injuries. Amy talks about her current struggle to heal from an ankle injury, as her Boston Marathon gets closer and closer; while Angela (who is unfortunately no stranger to injuries) shares words of wisdom to help with the mental and physical issues that arise when you are injured and can’t do what you love to do. Toward the end, we also touch on recovery and being honest with yourself to avoid injuries. Lots of great tips in this one for anyone who is dealing with, or has dealt with, an injury.
In this episode, we answer training questions from our I Race Like A Girl athletes. Angela shares her deep well of knowledge from a coach and pro standpoint. Topics covered:
- Running in cold weather
- Using power as a running metric
- Strength training in the pool and on the bike
- The importance of the aerobic zone
- Planning your race season
If you have any questions you want answered send us an email at iracelikeagirl@gmail.com!
Ever wonder what goes on at a training camp? Or even what makes a good training camp? Angela and Amy recorded this podcast the day they got back from their I Race Like A Girl training camp in Clermont, Florida. They talk about the structure of training camp; what makes a good camp; how to recover when you get home; and how to find a camp that’s right for you…or even make your own training camp. The two perspectives (an age grouper and a pro/coach) make this one really interesting!
Angela interviews Amy, your other co-host. Amy shares her story of how she went from avoiding the mile in high school gym class to qualifying for the Boston marathon. Angela and Amy also talk how Amy got into triathlon (which started with a dog beating her in a swim), the balancing act of motherhood, and how Amy keeps such a positive mindset in her teaching and racing.
For our first podcast, Amy interviews Angela, who is not only a professional triathlete, but is also a coach, gravel rider, and founder of I Race Like a Girl and Girls Get Gritty. Angela talks about her childhood in a small Canadian town and her journey to become a professional athelte. She also talks about the struggles female atheltes face with body image and nurtition and her experiences with these issues in high school and college.