Age Grouper For Life Podcast: Recent Episodes
Age Grouper For Life Triathlon Podcast
This is a triathlon podcast for age group triathletes hosted by triathlon coaches Colin Cook and Elliot Kawaoka. The podcast focuses on providing helpful information to the everyday triathlete that is trying to optimize their time and get faster.
Ironman Texas· Ironman Texas: A Top Guns athlete is targeting a sub-2:25 marathon.· Pro Run Standards: The pro field is redefining run performance, with sub-2:20 marathons and sub-1:07 half marathons becoming more common.o Example: Christian Blumenfeld recently dropped 4:55/mi splits at mile 9 of a half marathon.
New Approach: Adopted a disciplined lifestyle, including consistent training, dialed-in nutrition, and full alcohol abstinence.Happy Valley 70.3:Adversity: Broke two toes ~10 days before the race.Strategy: Wore a walking boot pre-race, then hammered the bike to compensate for a compromised run.Result: Won her age group by over 20 minutes, securing a 70.3 Worlds slot.Lake Placid Ironman:Adversity: Raced on broken toes, causing pain on downhills and a gluteal tendinopathy injury.Result: Won her age group by 26 minutes, finishing 50 minutes faster than her 2018 time.Kona World ChampionshipsMindset: Approached the race with a focus on experience and enjoyment, not just results.Bike Strategy: Focused solely on hitting the coach-set 6-hour bike split goal, ignoring all other metrics.Result: Finished in 6:01.Run Strategy: Removed socks mid-race to manage burning feet, running the rest of the marathon barefoot in her shoes.Result: Finished 5th in her age group, achieving a podium finish.Next StepsLiz Hickox:Race Happy Valley 70.3 and Lake Placid Ironman in 2026.Compete in Unbound gravel race.Attend the upcoming Tucson training camp.
Data InsightsSauna Use: Danny's Whoop recovery scores improved from yellow/red to green after adding 20-minute sauna sessions.HRM Battery: Data accuracy can decline below 50% charge; keep rechargeable straps fully charged.Data vs. RPE: During a race, Danny's HRM read 158–160 bpm, but his perceived effort (RPE) felt like 148 bpm. He trusted his RPE, which proved correct.
Danny:Resume consistent podcast recordings in 2026.Dedicate the next episode to Colin's health and triathlon return.
Flaws:Men's 55–59 Age Group: Heavily favored, especially on flat courses.IM Maryland: Top 3–4 age-graded finishers were M55–59.IM California: M55–59 took 9 of 40 slots (23%).Women's Qualification: Severely limited.Outcome: Women must win their age group to have a realistic chance of qualifying.Projected Kona Field: ~15% women, with most being age-group winners.Race Dynamics: Removes on-course racing relevance, as an athlete's adjusted time is unknown.Proposed Solutions:Gender-Specific Algorithms: Use separate benchmarks for men and women.Proportional Allocation: Distribute slots based on the gender ratio at each race.System Adjustment: Ironman should adjust the algorithm mid-season to fix the imbalance.
Colin and Danny discuss Danny's experience and lessons learned from his DNF at Ironman Chattanooga 2025.Key Takeaways-Danny's DNF stemmed from electrolyte imbalance (likely hypocalcemia) rather than fitness issues-Mental approach of racing with expectations vs. focusing on process negatively impacted performance-Support from team/community after DNF was more meaningful than typical race success accolades-Danny plans to do Florida 70.3 in December and focus on sub-3 hour Houston Marathon in JanuaryPre-Race Preparation and Mindset-Training leading up to race was consistently strong, especially run improvements-Felt more nervous than usual, likely due to self-imposed expectations and pressure-Underestimated difficulty of new bike course, didn't do sufficient due diligenceRace Day Experience-Swim went well (43 minutes), felt good coming out of water-Bike split was on target (4:49, ~245W avg), but course was harder than anticipated-Run fell apart quickly due to electrolyte issues, leading to severe symptoms by mile 15-Attempted to push through but ultimately collapsed and required medical assistancePost-Race Analysis-Likely suffered from hypocalcemia, leading to numbness, breathing issues, and eventual collapse-Nutrition/hydration plan may need adjusting, particularly calcium intake-Mental approach of racing with expectations vs. process focus contributed to issuesMoving Forward-Taking time to recover mentally and physically before next race-Considering Florida 70.3 in December as a fitness test-Primary focus on sub-3 hour Houston Marathon in January 2026-Signed up for Ironman Ottawa and considering Jacksonville, FL Ironman for 2026 seasonLessons Learned-Importance of racing for oneself vs. external expectations-Value of community support during setbacks vs. successes-Need to balance pushing limits with intelligent decision-making during racesNext Steps-Get blood work done to check electrolyte levels and overall health-Work with coach to determine if Florida 70.3 fits with Houston Marathon training plan-Continue mental work on racing for process vs. expectations-Apply lessons learned to future race preparation and execution
Colin and Danny interview Mark Castrovinci co-founder of TopGunz Tri Team and recent finisher of the Leadville 100 mountain bike race experience.TakeawaysMark transitioned from rowing to triathlon, qualifying for Kona in 2021 after years of dedicated trainingHe recently completed the grueling Leadville 100 mountain bike race, overcoming severe GI issues to finish just before the cutoffMark balances training with family life and a career in the running shoe industry at AltraHis positive attitude and ability to suffer through challenges are key traits that have led to his successMark's Athletic BackgroundStarted rowing after college, competed in club races in BostonTransitioned to triathlon in 2011-2012 after moving to North CarolinaQualified for Kona in 2021 at Ironman Lake Placid with a 13th place AG finishHas completed challenging events like a 210-mile gravel ride with 20,000 ft of climbingCareer PathWorked in finance at Fidelity, then chemical sales with his father's companyMade a major career change to pursue passion in running industryNow works as a tech rep for Altra Running, covering the New England territoryEnjoys the active lifestyle and flexibility the job provides for trainingLeadville 100 Mountain Bike Race ExperienceEntered via lottery, trained intensively for 3 months with coach Tim SnowBattled severe GI issues throughout the race, repeatedly vomiting and having diarrheaConsidered quitting at mile 65 but pushed through with encouragement from volunteersFinished just before the 12-hour cutoff in an intense sprint to the lineDescribes it as one of the hardest physical and mental challenges he's ever facedTraining and Racing PhilosophyEmphasizes the importance of staying consistent during non-racing periodsUses creative ways to fit in training around work and family commitmentsValues the camaraderie and shared suffering of endurance eventsMaintains a positive, fun-loving attitude even during intense challengesWhat's NextMark plans to do some local half-ironman races in 2024Will support his wife's marathon training for Boston and ChicagoConsidering another full Ironman in late 2024 (possibly Cozumel)May attempt Leadville 100 again in the future after more mountain bike experience
Colin and Danny Interview Top Gunz Tri Team Member, Mike Consolini. Mike discusses his experiences with Ironman races, noting his struggles with bike volume and the importance of feeling fresh. He shares a challenging six-hour training ride and the benefits of having a local training partner. He also talks about his background as a paramedic firefighter, detailing a humorous incident at a daycare fire. He reflects on his journey into triathlons, starting with a marathon in 2016 and his first Ironman in 2018. He opens up about her addiction struggles, starting with substance use in his late teens, and how his faith and family support have been crucial in his recovery and athletic pursuits.Ironman Training and ChallengesMike discusses his experience with Ironman races, expressing a desire to perform better but feeling he hasn't yet nailed it.Mike mentions watching an interview with Jan Frodeno and Gordon Ramsay, where Frodeno admits he only feels proud of a few of his races.Mike shares his struggle with the bike volume in his training, noting it as his strength but also a source of fatigue.Mike talks about a six-hour ride he had to do, which he found daunting due to his lack of mileage.Mike mentions having a local training partner who rode half of the six-hour ride with him, which was a significant advantage.Mike's Background and CareerMike introduces himself, mentioning her upbringing in Western Massachusetts and her involvement in various sports in high school.Mike explains his career path, starting as an EMT at 19 and later becoming a paramedic firefighter.Danny Royce inquires about Mike's dual role as both an EMT and a firefighter, and he explains the rotation system in his department.Mike shares a humorous anecdote about getting lost during a fire call, which led to him being jokingly called "Back Door."Mike describes the stress and unpredictability of his job, comparing it to the challenges of endurance triathlons.Transition to TriathlonsMike recounts his journey into triathlons, starting with his first marathon in 2016 and his first Ironman in 2018.Mike shares his initial confidence and the humbling experience of crashing his bike at mile two of his first Ironman.Mike discusses the lessons he learned from his first Ironman, including the importance of being prepared for unexpected challenges.Danny Royce and Colin Cook express their admiration for Mike's resilience and progress in his triathlon career.Mike talks about the support and encouragement he receives from his family, particularly his wife, who is also an avid triathlete.Addiction and RecoveryMike opens up about his struggle with addiction, starting with experimenting with substances in his late teens.Mike explains how his addiction began as a secretive habit, influenced by a family member who provided easy access to substances.Danny Royce and Mike discuss the concept of addiction as a disease, emphasizing the importance of treatment and self-responsibility.Mike shares his journey towards recovery, including the role of his faith and the support of his family and friends.Mike reflects on the parallels between his addiction and the challenges of endurance sports, highlighting the importance of mental strength and resilience.
The long awaited return of AGFL Pod. Catch up on recent events and discuss personal growth in triathlon and life with podcast hosts Colin and Danny. A smorgasbord of updates!Key TakeawaysColin is dealing with a sacral stress fracture, not a hip issue as initially thoughtDanny has had a solid B-level season so far, with mixed results across racesBoth hosts emphasize the importance of mental resilience and adapting to adversity in racingThe Top Guns triathlon team is performing well and fostering a supportive communityTopicsColin's Health UpdateInitially thought to need hip replacement, now diagnosed with sacral stress fractureUsing forced break for personal growth through meditation and self-reflectionFinding balance and new perspectives on triathlon and lifeEnjoying mountain biking with kids as alternative activityDanny's Race Season ReviewCompeted in Chattanooga 70.3, Eagleman, and Maine 70.3Consistent 1:35-1:36 half marathon times, aiming to break 1:30Equipment issues at Maine (lost hydration system) but adapted and finished strongUsing teammates' performances as motivation to push through challengesTop Guns Team PerformanceKyle Jones impressive mental toughness at Ironman Lake Placid (3 flats, still attempted sub-3 marathon)Strong showings from teammates at various races (Sam, Amanda, Mike, Alden)Growing recognition and respect for the team in the triathlon communityParenting and Youth SportsDanny's approach to daughter's swim team commitment and balancing push vs. supportColin's connection with kids through mountain bikingImportance of leading by example in work ethic and passionMental Aspects of Training and RacingValue of meditation and being present in the momentDealing with adversity and maintaining perspective during racesBalancing triathlon obsession with other life priorities
Colin and Danny Discuss the trials and tribulations of TopGunz Camp and all the fun that was had!
Episode 140 featuring Dan Royce, father of co-host Danny, discussing his experiences as a triathlon "Sherpa" and cancer survivor.Key Takeaways-Dan Royce provides unique insight as an elite "Sherpa" supporting his son Danny's triathlon career-The triathlon community is characterized by humility, mutual support, and high-quality individuals-Dan's cancer journey and recovery showcases the power of a positive attitude and athletic mindset-Being a triathlon supporter requires engagement, creativity, and finding ways to stay involved during long race daysDan Royce's Background-70 years old, cycling enthusiast with 10+ years experience-Rode 4,675 miles and climbed 80,000 feet in the past year-42-year career in sales, currently working for a company partially owned by MichelinEvolution as a Triathlon Supporter-Started by kayaking alongside Danny during swim training-Progressed to cycling, now rides almost as much as Danny-Brings his bike to every race, riding portions of the course during eventsCancer Journey and Recovery-Diagnosed with stage 3B colon cancer in 2009 after a friend's encouragement to get a colonoscopy-Underwent surgery and six months of chemotherapy-Used athlete's mindset to push through treatment: "I equated it to a four-day football camp"-Emphasized the importance of maintaining a positive attitude during recoveryTriathlon Community Insights-Noted the humility and supportiveness of triathletes, even at elite levels-Highlighted the rarity of overly competitive or conceited athletes in the sport-Expressed joy in being part of a community where "everybody just wants everybody to do good"Sherpa Strategies and Experiences-Utilizes race tracking apps, reads books, and engages with other spectators to pass time-Sometimes sneaks in workouts between race checkpoints-Experiences different levels of anxiety during swim (low), bike (moderate), and run (high) portions of racesPerspective on Danny's Racing-Proud of Danny's accomplishments and enjoys watching him compete-Compares the experience to watching his children swim competitively, noting it's more enjoyable and engaging-Emphasizes the importance of the journey over results as he's aged and gained perspective
Tim Surface from Final Surge met with Colin and Danny to discuss Final Surge - a platform for coaches and athletes to track their training. Tim shared his background, and how he came to create Final Surge, and the three of them compared Final Surge to its main competitor, Training Peaks.
Episode Overview:Discuss Colin's recent hernia surgery recovery and explore mental aspects of injury/recovery for triathletes.Key Takeaways:-Colin had dual-sided hernia surgery 8 weeks ago, still with lifting restrictions-Recovery taking longer than initially expected; doctors gave conflicting timelines-Mental challenges of injury include self-doubt, identity issues, and managing expectations-Gratitude and perspective shifts help cope with setbacks and appreciate the sportTopics:-Colin's Hernia Surgery and Recovery-Dual-sided sports hernia surgery on Dec 23rd, ~8 weeks ago-Still has lifting restrictions, some pain when overdoing activities-Initially told 6 weeks to normal activity, later revised to 3 months for running-Full recovery could take up to a year according to doctors-Dealing with frustration of conflicting recovery timelinesCauses and Diagnosis:-Likely overuse injury from high training volume-breathing patterns (more belly breathing) may have contributed-Took ~2 months and multiple doctors to properly diagnose-Pain started subtly, worsened over time, especially when runningMental Aspects of Injury/Recovery:-Self-doubt about ability to return to competitive level-Identity challenges when unable to train normally-Managing expectations vs. reality of recovery timeline-Importance of focusing on what you can do vs. limitations-Gratitude practice helps maintain perspectiveImpact on Family/Support System:-Significant sacrifices made by family to support triathlon pursuits-Balancing family time with training/racing commitments-Appreciation for those who enable pursuit of the sportReflections on the Sport:-High costs (time, money) make it inaccessible for many-Valuable lessons in perseverance and self-knowledge-Reframing "have to" to "get to" for training/racing-Importance of vulnerability and sharing strugglesNext Steps:-Colin to continue gradual return to activity, respecting recovery timeline-Both hosts to maintain gratitude practice and positive framing of training-Consider ways to discuss mental/emotional aspects of sport more openlyPlease like, share, subscribe, and rate the podcast
Please enjoy our long form interview with Nate Thomas, newly minted member of Top Gunz Tri team. Nate is a Triathlon coach, small business owner, and teacher. In this episode, Nate discusses his training methods, his triathlon related business (Uniq Endurance), and what motivates him in the triathlon space. Thanks for listening and please enjoy.Don't forget to like, follow, and subscribe!Key TakeawaysNate qualified for Kona in 2019 after multiple attempts, highlighting perseverance in triathlonCycling is Nate's strongest discipline, with impressive power numbers (384W 20-min test, 240-245W Ironman)Nate founded Uniq Endurance, an endurance sports apparel and gift companyNate's training emphasizes high-volume cycling with strategic intensity, minimal swimming off-seasonTopicsNate's BackgroundTeacher for nearly 20 yearsStarted triathlon in 2010 after doing P90XCompleted 7 Ironman races, qualified for Kona in 2019Became a triathlon coach with 4 athletesFamily: Wife and two children (8 and 11 years old)Based in Bedford, MassachusettsNew member of Top Guns Tri teamTriathlon JourneyFirst full Ironman: Beach to Battleship 2011 (sub-10 hours)Multiple close attempts to qualify for Kona (missed by 7 seconds in 2013)Focused on 70.3 distances in 2016-2017 to build speedQualified for Kona at Ironman Norway 2019 (9:05 finish, 4th in age group)Completed Kona 2019 with a challenging experience (4+ hour run)Training ApproachCycling: Rides almost daily, 3 quality sessions per weekEmphasizes VO2 max intervals (30/30s) and threshold/sweet spot workLong rides often 5-10% above race power to make race day feel easierMinimal swimming in off-season, focuses on 2-3 months pre-raceRuns off the bike, typically 20-30 minutes after long ridesAvoids complete rest days, preferring active recoveryUniq Endurance BusinessApparel brand (t-shirts, sweatshirts, hoodies)Personalized canvas wall art for endurance eventsRecently added mugs with popular designsUses Shopify platform and meta ads for marketingOffered 20% discount code for listeners: AGF4LKona ExperienceDescribed the unique atmosphere and energy of the eventFound the bike course challenging with headwindsStruggled on the run, finishing in over 4 hoursAppreciated seeing pro athletes and the overall race experienceNext StepsNate to focus on injury recovery and prepare for Ironman Lake Placid 2025Goal to break 9:30 at Lake Placid (targeting ~4:50 bike split, high 3:20s run)Continue developing Unique Endurance businessRepresent Top Guns Tri team in upcoming seasonListeners encouraged to follow Uniq Endurance on social media and use discount code
This week, we were joined by Mike Beeman, an experienced runner who has completed 110 marathons, including 47 consecutive Boston Marathons. The group discussed Mike’s extensive running career, touching upon topics of how training, race shoes, and marathon culture has changed over the years. With a lifetime best of 2:35:42 in 1982, Mike’s achievements speak for themselves. Above all, Mike brings an extremely refreshing mindset to running - cherishing every race, training run, and friends he’s made throughout his journey. Mike’s positivity attracted attention on TikTok with inspirational content, gaining over 14,000 followers. He emphasizes the importance of staying humble, encouraging others, and maintaining a positive attitude in running and life.The group discusses:Training and Nutrition in the Past- High mileage training(100+ miles per week) during peak years- Arthur Lydiard's training philosophy: An approach that emphasizes running by feel and fostering a strong foundation through long, slow miles (LSD)-Nutrition was less structured; ate "whatever I want"-No gels or specialized nutrition during races; primarily water and occasional sports drinks-Limited technology: no GPS, heart rate monitors, or sophisticated timing methodsCurrent Approach to Running and Training-Adopts a sustainable, modified Jeff Galloway run-walk method-Focuses on longevity and injury prevention-Incorporates cross-training, including cycling and strength training-Works with a physical therapist for strength and mobility exercises-Uses a Garmin watch but doesn't rely heavily on dataSocial Media Success-Gained popularity on TikTok with running-related content-Over 14,000 followers, primarily women who appreciate his wholesome, relatable content-Creates inspirational and humorous videos about running and aging-Has been approached by brands like Brooks for sponsorship opportunitiesPhilosophy on Running and Aging-Emphasizes the importance of staying active and adapting to changes in ability-Encourages runners to set age-appropriate goals and celebrate achievements at any level-Believes in the power of cross-training and diverse physical activities-Stresses the importance of humility and supporting other runners, regardless of speed or ability
We are stoked to welcome Anthony McCauley on this week’s pod! Before he became a successful Health and Wellness Coach, Anthony transitioned from a professional culinary career to triathlon, completing 4 Ironman races in 5 years. Recently, Anthony has incorporated peptides (BPC-157 and TB-500) into his training, primarily for recovery, reporting improved performance and faster healing. The group then delves into a rich and topical discussion about the pro and cons of injectable peptides, concerns about fairness in competition and the need for more drug testing in age-group racing.The Group Discusses:Anthony's Background and Transition to Triathlon- After a long and successful culinary career, Anthony transitioned out to elevate his wellness and seek a better work-life balance. Since then, he has completed 4 Ironman races, with a swimming background from high school- How his ‘unplugged’ approach to training rekindled the joy of endurance racing Training and Racing-The magic of chicken broth- Hours per week during off-season training- Balancing training with work travel (50% travel schedule)- Using the YMCA national membership for training while traveling- Outdoor vs indoor training during warmer monthsPeptide Use for Recovery and Racing- BPC-157 and TB-500 injectable peptides- Reports faster recovery between workouts, less soreness, and improved sleep quality- Achieved a 16-minute PR in a 70.3 race and ran two sub-25 5Ks two weeks after Ironman Arizona- As a wellness coach himself, Anthony emphasizes the importance of due diligence and working with a wellness practitionerDoping Concerns in Age-Group Racing- Peptides are on the WADA banned substance list- Discussion about lack of drug testing in Ironman races for age-groupers- Colin and Danny express interest in more drug testing for age-group podium finishers and Kona qualifiers
This week, Colin and Danny are joined by Jeremy Woodward, heart failure survivor and creator of “Run Empowered”. Jeremy Woodward introduces himself as a heart failure survivor who has undergone two major open heart surgeries. He was born with a bicuspid aortic heart valve and developed endocarditis at age 22, requiring his first surgery. He later went into heart failure at age 29, requiring a second emergency surgery where he was nearly put on a heart transplant list.The night before his second surgery, Jeremy made a goal to complete an Ironman triathlon, despite initial doubts from his doctors. He started with sprint triathlons and worked his way up, finding inspiration and purpose in the sport. Jeremy emphasizes that his goal is not to be the fastest, but to inspire others and raise awareness for heart disease through his athletic pursuits.The power of a positive mindset- Throughout the discussion, Jeremy highlights the importance of a positive, resilient mindset in overcoming adversity. He shares how he maintained hope and determination during his medical crises, and how he approaches challenges with the mindset of taking "one step forward" at a time.Run Empowered Safety Program- Jeremy introduces his 'Run Empowered' program, designed to educate runners about safety awareness and self-defense. He discusses statistics about runner safety and the program's development.Martial Arts and Training Philosophy- Jeremy discusses his martial arts background, including being a 6th degree black belt in Taekwondo. He explains how he balances martial arts training with triathlon preparation.Recap and looking ahead- The group discusses some personal stories related to runner safety, and Jeremy shares details on the upcoming digital launch of his "Run Empowered" program, with the goal of reaching 100,000 runners in the next 5 years to spread his message of awareness and empowerment.Release date:
In this week’s episode, Colin interview Endure IQ Coach, Aaron Geiser. They discuss Aaron’s athletic background and journey into triathlon coaching. They also chat about the differences between age group and professional training. Aaron coached Colin throughout his highly successful 2024 season and they reflect back on his year. They both express gratitude for their productive working relationship and look forward to working with each other in the future. Thanks for joining the podcast, Aaron!---Show Notes:Aaron Geiser's athletic background @ 0:00Aaron discusses his childhood growing up in Louisville, Kentucky and the influence of his older brother who played baseball at the University of Louisville. This exposure to college athletics at a young age shaped Aaron's understanding of balancing academics, athletics, and life. After playing baseball through college, Aaron transitioned into sports medicine and athletic training, gaining valuable experience working with college sports teams.Aaron's journey to triathlon coaching @ 6:40After a stint in Florida, Aaron returned to Louisville and worked in banking, quickly rising through the ranks. However, he ultimately decided the banking career was not fulfilling and transitioned into health coaching. This led Aaron to discover triathlon, which quickly became a passion. He began coaching triathletes and in 2016 joined the EndureIQ team, where he has thrived as a coach.Overcoming a persistent injury @ 18:23Aaron describes a frustrating injury he dealt with for several months, which prevented him from racing as planned. After trying various treatments without success, he finally found the right solution through working with a chiropractor who specialized in myofascial release. This allowed Aaron to recover and shift his focus to supporting his athletes rather than racing himself.Differences between age group and pro training @ 45:01Aaron discusses the key differences between how professional and age group triathletes approach training. He emphasizes the importance of accounting for an age grouper's work, family, and other life commitments when designing their training plan, rather than simply trying to emulate a pro's high-volume approach.Reflections on coaching Colin @ 58:16Aaron reflects positively on his experience coaching Colin, highlighting Colin's excellent communication and willingness to provide feedback. He notes Colin's exceptional running speed as a strength, and expresses optimism about Colin's future potential. Overall, Aaron describes the coaching relationship as highly productive and enjoyable.Recap and future outlook @ 1:09:21The discussion concludes with both Aaron and Colin expressing gratitude for their productive working relationship and excitement about continuing to work together in the future.
In this Age Grouper for Life episode, Colin interviews the great, Raymond Botelho. Raymond recounts how he got into triathlon in 1994 after a friend dared him to do a race near his hometown of Newport, Rhode Island. He had no prior experience but was eager to try it, and was mentored by an experienced triathlete named Jim Merchant who helped him train for his first Ironman race in 1996. Since, he started racing professionally in 1999. They discuss the importance of swimming, coaching philosophies and experiences, and reflections on a storied career. Thanks for joining the podcast, Raymond! You can visit Raymond’s coaching website at https://www.raybotelhofitness.com/.--- Show Notes: Becoming a Professional Triathlete @ 3:00Raymond started racing professionally in 1999, working multiple jobs to support his training. He had some early successes but also struggled with fueling and pacing, leading to a few DNFs. He eventually broke the 9-hour Ironman barrier in 2014 and continued to improve his times over the next several years. The Importance of Swimming @ 7:40Raymond emphasizes the importance of swimming, especially open water swimming, for triathletes. He discusses how he became a strong swimmer through lifeguarding and self-teaching, and how he incorporates long, steady swim sessions into his training. He encourages athletes to focus on improving their swimming rather than neglecting it. Coaching Philosophy and Experiences @ 11:20Raymond shares his coaching philosophy, which focuses on helping athletes of all levels and backgrounds achieve their goals. He recounts a story of coaching a novice triathlete to an Ironman finish, highlighting the importance of building trust and providing the right guidance. He believes the training is often harder than the race itself. Reflections on a Storied Career @ 19:30Raymond reflects on his triathlon career, including the highs of breaking 9 hours in Ironman and the lows of DNFs that he now sees as learning experiences. He emphasizes the importance of pushing one's limits and not being afraid to fail, as it is part of the journey to becoming a better athlete.
In this Age Grouper for Life podcast, Colin introduces Norman Kim, a long-time triathlete and coach who has been in the sport for over 35 years. Norman shares details about his family, work as a toxicologist, and early athletic background in running and rowing in college. He also discusses his success in both long- and short-course racing, the mental and physical benefits of triathlon, involvement with Northeast Multisport and the Top Gunz teams, and future aspirations in the sport. Thanks for joining the podcast, Norman!--- Show Notes: Norman's triathlon origin story @ 10:00Norman describes how he got into triathlon in the 1980s, starting with his first race in Newport, Rhode Island which had a very different format and equipment compared to today's triathlons. He discusses the evolution of the sport and how he gradually transitioned to longer distances over time. Norman's success in short course and long course racing @ 21:52Norman talks about his extensive experience representing Team USA in long course world championships, where he has achieved several top finishes. He shares the challenges and rewards of competing at that high level as he has aged. The mental and physical benefits of triathlon @ 39:00Norman explains how triathlon has positively impacted his life and career, helping him develop mental toughness and the ability to overcome challenges. He discusses the importance of maintaining a healthy work-life balance. The triathlon community and team experiences @ 40:52Norman reflects on the value of the triathlon community, including his involvement with the Northeast Multisport and Top Gunz teams. He emphasizes the importance of active participation and supporting others at all levels of the sport. Advice and closing thoughts @ 1:03:05Norman shares his hopes for the continued growth and evolution of triathlon, and encourages others to embrace the sport as a lifelong pursuit that can provide valuable lessons beyond just racing and results.
In this Age Grouper for Life episode, Colin interview Leslie Battle. Leslie shares how she got into triathlon in 2009 after being inspired by a friend's Ironman race. She started with a sprint triathlon and was hooked, going on to complete over 350 triathlons, including winning numerous national championships as an Athena athlete. Leslie discusses how triathlon helped her lose 100 pounds and find a sense of community and belonging that was missing in her life. She also discusses her training approach and mindset, favorite races and experiences, and future goals and aspirations. Thanks for joining the podcast, Leslie!---Show Notes:Advocating for Athena/Clydesdale Representation @ 8:07Leslie has been a vocal advocate for greater recognition and equal treatment of Athena and Clydesdale athletes within the sport of triathlon. She has worked tirelessly to ensure these categories have a place at national championships and other major events, fighting for parity in terms of awards, athlete of the year honors, and qualification for Team USA. Leslie's efforts have helped open more doors for Athena and Clydesdale athletes to compete at the highest levels.Training Approach and Mindset @ 31:34Leslie discusses her training approach, noting that she prefers shorter, more frequent swim sessions rather than long, infrequent swims. She emphasizes the importance of balancing triathlon with other aspects of life and not letting it become an unhealthy obsession. Leslie also shares her perspective on the mental side of the sport, encouraging athletes to celebrate their accomplishments rather than focusing on shortcomings.Favorite Races and Experiences @ 52:47When asked about her favorite race, Leslie fondly recalls the Musselman Triathlon, which had a strong community feel with local bands, wine prizes, and a pre-race lecture in the concert hall. She also discusses her experiences racing internationally, including the World Championships in Australia, and how the logistics of traveling with a bike have become more challenging in recent years.Looking Ahead @ 55:25As Leslie has gotten older, her drive to compete in certain high-profile events like Kona has waned, though she remains passionate about the sport. She is exploring new challenges, such as gravel races, and focusing on enjoying the journey rather than chasing specific time goals or accolades. Leslie emphasizes the importance of staying active and engaged in the sport, even as priorities and interests evolve over time.
In this episode, Colin recaps his incredible 2025 season. He first discusses his recent sports hernia surgery which he has been dealing with for several months. Colin reflects on his training approach this season, which consisted of a lot more run and bike volume compared to previous seasons. Some of his race highlights of the year include the overall win at the White Mountains Half Ironman, setting a course record at the Boston Triathlon, going sub nine hours at Ironman Lake Placid. Colin also chats about his 2025 plans and goals. Another phenomenal, inspiring season, Colin! ---Show Notes: Injury and Surgery @ 0:00Colin discusses his recent sports hernia surgery, which he had to undergo after dealing with the injury for several months leading up to the Kona Ironman. He describes the challenges of training and racing through the injury, and the decision to finally get it surgically repaired. Training Volume and Strengths @ 6:00Colin reflects on his training volume and approach in 2024, noting that he increased his run and bike training significantly compared to previous years. However, he acknowledges that this high volume may have contributed to his injury. He highlights his success in areas like stretching and self-care, as well as his improved bike power and speed. Race Recaps @ 15:00Colin provides detailed recaps of his key races in 2024, including winning the White Mountains Half, setting a course record at the Boston Triathlon, and his strong performance at Ironman Lake Placid where he went under 9 hours. He also discusses his challenges at the Kona Ironman, where the hernia injury impacted his run. 2025 Goals and Plans @ 39:00Looking ahead to 2025, Colin outlines his goals and race plans, including a focus on improving his swimming through more strength training and video analysis. He plans to race the Boston Marathon, Eagleman 70.3, White Mountains Half, and Ironman Lake Placid with the goal of qualifying for the Ironman World Championships in Nice, France. Recap and Reflections @ 1:02:00In closing, Colin reflects on his overall 2024 season, noting both the successes and challenges. He is proud of his accomplishments but acknowledges areas for improvement, and expresses excitement for the opportunities in 2025 as he continues to push his limits in the sport
In this Age Grouper for Life Podcast, Colin interviews Clay Emge from the Every Man Jack triathlon team. Clay is a 40-year old triathlete from Tyler, Texas who works as a financial advisor and has four young kids. He and Colin discuss their similar backgrounds in swimming and running, as well as their experience with triathlon over the past 16+ years. It’s been quite the journey for Clay and looking forward to following his future endeavors, including a trip to Nice for the Ironman World Championship in 2025. Thanks for joining the podcast, Clay!---Show Notes-Clay's professional triathlon career @ 3:31Clay shares that he raced as a professional triathlete for a few years, including qualifying for and competing in Kona. However, after an injury and with the uncertainty of becoming a father, he transitioned back to age-group racing in 2015. He found more success as an age-grouper, including a 2nd place finish at Kona in 2018, before returning to pro racing for a couple more years.Motivations and the inclusive nature of triathlon @ 14:06Clay discusses what keeps him motivated in the sport, highlighting the relationships and community he's built through triathlon. He shares a story about how watching the midnight finishers at Ironman Texas inspired his wife to take up the sport. Clay emphasizes the inclusive and inspiring nature of triathlon.Training and balancing family life @ 16:40Clay explains how he structures his training around his busy family life, prioritizing early morning workouts before his kids wake up. He discusses the importance of discipline and making sacrifices to maintain a high level of fitness. Clay also shares insights on the mental challenges of taking time off due to injury.Cycling training and Zwift @ 35:00Clay details his approach to cycling training, including a focus on power-based workouts on Zwift, as well as group rides on his TT bike. He discusses the benefits of Zwift for structured workouts and mental engagement.Reflections and advice @ 47:18Clay provides advice and reflections for fellow age-group triathletes, emphasizing the importance of keeping the sport fun, building a supportive community, and not getting too caught up in strict goals and metrics. He encourages athletes to appreciate the ups and downs of the journey.Upcoming races and the World Championship in Nice @ 58:31Clay shares his race plans, including Galveston 70.3 and the Ironman World Championship in Nice, France. He discusses his excitement and strategy for the hilly Nice course, as well as the strong European competition he expects to face.
In this Age Grouper for Life episode, Scott Tindal at Fuelin joins us again to discuss updates to the Fuelin nutrition app, explore off-season nutrition strategies for triathletes, and other beneficial nutrition advice. Enjoy the latest podcast and thanks for joining again, Scott!---Show Notes:•Fuelin launching revamped app with improved UI, food logging, and expanded features•Off-season nutrition should balance recovery, injury rehab, and gradual body composition changes•Consistent nutrition habits (protein, fiber, hydration) remain crucial even during reduced training•Avoiding extremes and tailoring nutrition to individual needs/goals is key for triathletesTopicsFuelin App Updates•New version launching in a few weeks with soft launch•Completely revamped backend for improved stability•New home page allowing users to customize their experience•Improved food logging with AI assistant "Scooter" for easier tracking•Enhanced sweat and carb testing features•Android version expected Jan/Feb 2025•Expansion into German market plannedOff-Season Nutrition Strategies•Balance between recovery and maintaining habits•Focus on protein intake for injury recovery and lean mass maintenance•Gradual, controlled weight fluctuations (2-3kg) can be beneficial for periodization•Maintain fiber intake (fruits/veggies) for overall health•Adjust calorie intake based on reduced training load, but don't drastically cut back•Nutrition remains crucial for injury recovery and rehabilitationCommon Triathlete Nutrition Mistakes•Pigeonholing into extreme "camps" (e.g., very low-carb vs. high-carb)•Neglecting nutrition during injury recovery periods•Misunderstanding that weight loss is primarily about calorie deficit, not specific diets•Lack of consistency in nutrition habits across training cyclesPersonal Insights from Scott•Completed multiple marathons (Sydney, New York) and working towards 70.3 races•Emphasizes learning from personal nutrition mistakes (e.g., hydration issues in NY Marathon)•Advocates for balance between structure and flexibility in nutrition plansNext Steps•Watch for Fuelin app update launch in coming weeks•Consider how to implement off-season nutrition strategies (protein, fiber, adjusted calories)•Evaluate personal nutrition "camps" and aim for more balanced approach•Maintain nutrition focus even during injury recovery or reduced training periods•Look for announcements about potential Kona 2025 changes (hinted at, unconfirmed)
In this episode, Colin interviews the amazing Donald Brooks. Donald won his age group at the World Championship in Kona by over 20 minutes, with an impressive time of 8:58:51. His training emphasizes consistency, balancing family life, and adapting workouts around commitments. Enjoy the latest podcast as they discuss Donald’s athletic background, keys to his successes, training approach, nutrition strategies, and upcoming races. Thanks for joining the Age Grouper for Life Podcast, Donald!---Show notes:Donald's Athletic Background•Started triathlon in 2014 after background in underwater hockey and masters swimmingUnderwater hockey provided strong cardiovascular base and hypoxic training benefitsTransitioned to triathlon, quickly entering an Ironman-distance race (too soon, in retrospect)Recent Race Successes•Won 4 world championships in 4 weeks in 2023:o70.3 Worlds in Finland (age group win)oIronman Worlds in Nice (age group win by 17 seconds)oWorld Triathlon Championships in Spain (super sprint and standard distance wins)oKona 2023: Age group win with 8:58:51 (52min swim, 4:36 bike, 3:00 run)•Key to success: proper fueling (94g carbs/hour at Kona), heat acclimatization, and strategic race executionTraining Approach•Swim: 4x/week (3 morning sessions, 1 evening speed work)oHeavy use of paddles to build upper body strength•Bike: 6 days/week, mix of outdoor rides and indoor traineroTuesday night "chain gang" group ride for high intensityoLong rides on TT bike closer to race•Run: 3x/week, mostly steady-state (5:00/km pace)oParkrun on Saturdays for speed work•Minimal strength training, some single-leg squats for stabilityRace Nutrition Strategy•Focused on increasing carb intake: 94g/hour at Kona vs. 43g/hour at NiceoProper hydration crucial for absorbing nutrition during the race•Heat AcclimationoUsed heat chamber at local university for 10 days before NiceoImproved sweat rate and ability to maintain effort in heatBalancing Training and Life•Works as director of an electrical company•Married with two children (ages 12 and 9)•Adapts training schedule around family commitmentsNext Steps•Focus on 2024 race season:•70.3 World Championships in Taupō, New Zealand (declined)•Ironman World Championship in Nice, France•70.3 World Championship in Marbella, Spain
In this episode, Colin interviews Marcel van Duinen the founder Tri-Excellence, which focuses on developing technology and sensors to help endurance athletes optimize their health and performance. He discusses his background in healthcare and how that led him to start Tri-Excellence about a year ago. Colin had the privilege of experiencing their core cooling product in Kona this year. Enjoy the latest podcast as they discuss this product in depth, offer many insights, and talk about future plans of the company. Thanks for joining the Age Grouper for Life podcast, Marcel!---Show Notes:Tri-Excellence Core Cooling Product @ 5:36Marcel explains the motivation behind Tri-Excellence core cooling product, which aims to help endurance athletes better manage their core body temperature during training and competition. He discusses the limitations of existing cooling solutions and the research that went into designing an effective, comfortable, and practical cooling system.Colin's Experience Using the Core Cooling Product at Kona @ 18:47Colin shares his experience using the Tri-Excellence core cooling product during the Kona Ironman World Championship. He describes the benefits he experienced, including improved ability to maintain pace and finish the marathon strongly, as well as the ease of use and integration with the race environment.Insights on Core Temperature Management and Recovery @ 38:13Marcel and Colin discuss the importance of core temperature management not just during exercise, but also for post-exercise recovery and long-term health. They highlight research showing the negative impacts of prolonged elevated core temperatures and how the Tri-Excellence product can help mitigate these effects.Future Plans for Tri-Excellence Continuous Lactate Monitoring @ 59:30Marcel briefly introduces Tri-Excellence continuous lactate monitoring product, which aims to provide a more practical and less invasive way for athletes to track their lactate levels during training and competition. They agree to discuss this product in more detail in a future conversation.Recap and Next Steps @ 1:03:10Colin and Marcel wrap up the discussion, with Colin expressing his enthusiasm for the Tri-Excellence core cooling product and interest in continuing to use and provide feedback on it. They agree to reconnect soon to discuss the lactate monitoring product in more depth.Website: https://tri-excellence.com/
In this episode, Colin interviews guest Matthew Schuster, an age group triathlete and co-founder of a sports nutrition startup called Addra Labs. Matthew shares his background, including transitioning from a corporate career to becoming an endurance athlete and entrepreneur. Enjoy the listen as we dive into Matthew’s triathlon journey. Thanks for joining the Age Grouper for Life podcast, Matthew!---Show Notes:Matthew's journey into triathlon @ 4:11Matthew describes how he got into triathlon after a period of being out of shape and unhealthy. He hired a coach early on which helped him get started and fall in love with the sport. Matthew discusses his progression from shorter races to Ironman, including overcoming a major crash injury before qualifying for Kona.The mental and physical benefits of training @ 11:14Colin and Matthew discuss the strong connection between physical fitness and mental health, and how maintaining a high level of fitness can positively impact one's overall well-being, even during periods of reduced training.Nutrition strategies and approaches @ 13:27The conversation turns to nutrition, with Matthew and Colin sharing their perspectives on topics like calorie tracking, macronutrient balance, and the challenges of fueling properly as an endurance athlete. They also touch on the role of protein intake and the potential benefits of supplements like creatine.Matthew's first Kona experience @ 46:32Matthew reflects on his first Kona World Championship race, describing how he intentionally went into the event with low expectations, which ultimately impacted his performance and satisfaction with the outcome. He shares the lessons he learned about the importance of having specific goals and the "killer instinct" to push through discomfort.Addra Labs and the focus on endurance protein @ 1:03:23Matthew provides an in-depth overview of the motivation and science behind Addra Lab's protein bars, which are formulated specifically for endurance athletes. He discusses the company's approach to product development, the unique nutritional profile, and the feedback they've received from athletes.Wrap-up and partnership announcement @ 1:18:11Colin and Matthew conclude the discussion by announcing a partnership between Addra Labs and Top Gunz, including a discount code for listeners. They express excitement about the collaboration and encourage listeners to try the Addra Lab protein bars.
In this episode, Colin recaps trip #7 to the Ironman World Championship in Kona, Hawaii! He has had a phenomenal year of racing and Kona was no exception, setting a personal best time by over 17 minutes and just missed breaking three hours. Also discussed are the events and experiences pre- and post-race. It was a very busy, but fun week on the Big Island to say the least. Congrats Colin on a great season of racing and an amazing performance on Ironman triathlon’s biggest stage.
In this episode Colin recaps his recent win at Jones Beach 70.3! He overcame challenging wind conditions and a 6-minute deficit on the run. Colin also discusses his Kona prep and a core/abdominal issue he’s been dealing with leading up to the big day – less than 10 days away! Good luck and have a great race in Hawaii, Colin!---Show Notes:- Colin won the Jones Beach 70.3 with a time of 4:00:39, overcoming challenging wind conditions- Currently dealing with a core/lower abdominal issue 10 days out from Kona, causing concern but still aiming for age group podiumImplementing aggressive recovery strategies (acupuncture, PT, massage) to address injury before Kona- Excited about testing new cooling gear prototype at Kona race Topics Jones Beach 70.3 Race Recap- Won overall with 4:00:39 finish time (39 seconds over 4-hour goal)- Overcame 6-minute deficit to leader during run- Challenging wind conditions: 5:55-6:02/mile pace with tailwind, 6:28-6:30/mile into headwind- Run split: 1:19:42 (sub-1:20 goal achieved)- Caught leader around mile 9, maintained lead despite concerns about chaser- Wahoo watch issue: 44-46 second discrepancy due to unnoticed pause Post-Race Recovery and Training- Attempted to resume training quickly: easy Sunday, full training Monday- Completed 6-hour, 137-mile ride + 6-mile tempo run on Friday post-race- Saturday long run attempt (22-23 miles planned) cut short at 12 miles due to core discomfort Current Injury Concerns (10 days pre-Kona)- Core/lower abdominal pain developed, potentially related to previous SOAS issue- Reduced training load: shortened rides, modified runs on Lever system- Concern about possible hernia, testing supportive beltImplementing aggressive recovery: 3x acupuncture, massage, PT, float tank, cryo, PBM- Prioritizing sleep: 8pm-4:30/5am schedule Kona Preparation and Outlook- Leaving for Kona on October 21st, staying with Kyle Burr and pro athletes- 7th time racing Kona, aiming for age group podium finish- Testing new cooling gear prototype during race- Balancing high expectations with injury management- Committed to finishing despite challenges Podcast Updates- Considering shift to guest interviews for future episodes- Clarified no issues with previous co-hosts Elliot and Becca Next Steps- Continue aggressive recovery treatments leading up to Kona departure- Test and finalize cooling gear prototype for race day- Travel to Kona on October 21st- Participate in pre-race events (Ku Cycle ride, Varlo events, Top Gunz meetup)- Race Ironman World Championship in Kona- Plan post-race podcast episode, potentially with guest interviews
In this episode, we have the pleasure of interviewing Luke Creger! Luke grew up playing baseball in Southern California but eventually burned out and transitioned to running and cycling as a way to lose weight. This led him to try his first triathlon in 2021, which sparked his passion for the port. Luke discusses joining Team Every Man Jack, a triathlon team, and how that has helped him connect with a supportive community of athletes. Colin and Elliot first met at a team camp in 2023, where Luke impressed them with his running ability. Since, some of his race highlights include an overall win at North Carolina 70.3, breaking four hours at Ohio 70.3, and a 2:35 Boston Marathon. He is currently training for his first full Ironman (IM California) in October.It was a pleasure having you on the podcast, Luke, and your future looks incredibly bright. We continue to look forward following along your athletic journey! You can follow Luke on Instagram - @lukecreger---Show Notes:Luke's running and racing background @ 8:10Luke shares his impressive running accomplishments, including a 2:35 marathon PR at the Boston Marathon. The group discusses how Luke's running background and natural talent have translated to success in triathlon, despite his self-proclaimed struggles with swimming.Balancing triathlon and marathon training @ 42:38As Luke sets his sights on qualifying for the Olympic Marathon Trials, the group explores how he plans to balance his triathlon and running goals. They discuss the trade-offs and challenges of specializing in one sport versus the benefits of cross-training.Maintaining passion and joy in the sport @ 1:06:25The conversation concludes with a thoughtful discussion about the importance of maintaining passion and joy in the sport, even as the training and competition become more demanding. The group shares their perspectives on what keeps them motivated and engaged in triathlon long-term.
In this episode, we discuss our approaches to coaching triathletes across different experience levels and demographics. All triathletes can benefit greatly from having coach in a variety of ways. These include learning proper techniques, keeping yourself accountable, ensuring the correct equipment is purchased, and to avoid overtraining. Consistency, coachability, and the athlete’s desire to improve are hallmarks of successful triathletes seeking constant growth. Enjoy the latest episode as we go into depth on our we program training for our athletes. As always, thanks for listening!---Show Notes:Key Takeaways•Beginners benefit greatly from having a coach to learn proper techniques, equipment needs, and avoid overtraining•Consistency, coachability, and desire to improve are hallmarks of successful elite/advanced athletes•Customizing training plans to the individual's abilities, goals, and life circumstances is crucial•Open communication between coach and athlete is vital for making appropriate adjustments•Special populations like injured, overweight, and senior athletes require tailored approachesTopicsCoaching Beginner Triathletes•Benefit immensely from having a coach to learn the sport properly•Coaches teach basics like breathing, technique, pacing, equipment needs•Focus on consistency over volume to avoid overtraining•Perform baseline testing tailored to beginner level to set appropriate intensities•Communication is key as beginners have many questionsCoaching Intermediate/Advanced Athletes•Consistency in executing prescribed workouts is critical•Willingness to receive feedback and be coachable allows for improvement•Desire to keep getting better after achieving goals•Customized training based on test results highlighting strengths/weaknesses•Open communication about adjusting plan if not seeing resultsConsiderations for Special Populations•Injured athletes: Utilize other disciplines to maintain fitness, rehab exercises•Overweight athletes: Different fueling strategies, manage expectations on weight loss•Senior athletes: Lower impact, aerobic training with some intensity, social benefitsNext Steps•Continually adapt training plans based on athlete feedback and results•Promote open communication to understand each athlete's needs •For special populations, collaborate with relevant experts (doctors, nutritionists, etc.)•Encourage coachable mindset focused on gradual improvement over quick fixes
In this episode, Colin, Becca, and Elliot Tom Gordon, a 27-year-old age group triathlete from Boulder, Colorado. Tom shares his background as a former college swimmer who transitioned to triathlon a few years after graduating. He discusses his training volume, strengths in swimming and cycling, and the supportive triathlon community in Boulder. We also recap both of their stellar Ironman Lake Placid races. Colin took the overall age group podium while Tom finished just behind crossing the line as the second place amateur. Enjoy!---Show Notes:Ironman Lake Placid race recap @ 4:30Tom and Colin recount their experiences at the recent Ironman Lake Placid race. Tom had a strong 48-minute swim and solid bike, but encountered some mechanical issues with his bike. Colin also had a good swim and bike, and the two ended up running the majority of the marathon together, pushing each other to sub-9 hour finishes as the top two amateur finishers.Reflections on the race @ 24:00The two athletes reflect on the camaraderie and competitiveness of their race, with neither wanting to make a decisive move to drop the other. They discuss the highlights of the final miles, including the moment when Colin's fiancée informed him he was 11 seconds behind Tom. Both express pride in their sub-9 hour performances and being among the few amateurs to achieve that feat on the challenging Lake Placid course.Tom's future plans @ 1:23:30With his strong Ironman Lake Placid result, Tom now has the opportunity to race as a professional. He discusses his plans to race as an amateur one more time at Ironman 70.3 Michigan before potentially making the transition to the pro ranks, while also balancing his upcoming wedding and training.
In this episode, we recap Colin’s recent overall win at the White Mountain half Ironman. We also discuss the importance of communication between athletes and coaches, and provide insights on the comments we leave for our own coaches during our everyday training. Enjoy the listen and congrats again on your win Colin! Ironman Lake Placid is coming up quickly and he looks primed and ready for a great day.---Show Notes:Key Takeaways-•Importance of leaving insightful comments on workouts to provide context for the coach•Using lap splits and recording metrics like heart rate can give coaches better data to analyze•Coaches value honest feedback, even if a workout didn't go well•Leaving no comments implies the workout went as plannedTopics•Colin's Half Ironman Race Recap•Swim: Not ideal, leaders passed early. Struggled to draft. Will do more open water swims.•T1: Embarrassingly bad, couldn't get wetsuit unzipped. Had to get help.•Bike: Solid 302W normalized power. Caught leaders around mile 50 after solo riding. Lost visor early due to rain.•Run: Passed fading leader on 3rd lap. Walked hills first 3 laps, ran entire 4th lap. Took caffeine gels.Leaving Workout Comments•Becca: Leaves detailed comments on key sessions. Includes workout details, effort levels, fueling.•Elliot: Leaves comments if anything noteworthy. Focuses on perceived effort.•Colin: Expects no comment means workout went as planned. Values context in comments.Other Discussion Points•Using perceived exertion ratings - athletes can underrate effort•Building outdoor workouts into training plans - safety considerations•Using lap button and recording dataNext Steps•Continue leaving insightful comments to give coaches full context•Utilize data recording (laps, heart rate, etc.) to provide more analytics•Have open discussions if athletes are underrating perceived effort
In this episode, we have the pleasure of interviewing Sloan Tilley. Sloane is a member of the Top Gunz Triathlon team and the founder of DIA, a biotech company developing a real-time, non-invasive cortisol sensor. She got into triathlon through an intro class in college and has been competing for 8 years. Sloane suffered a major bike accident early in her triathlon career, resulting in multiple injuries and surgeries that took four years to fully recover from.Her company DIA aims to provide cortisol data as an additional stream to integrate with training platforms for personalized training optimization. Sloane enjoys the journey of consistent training, recently qualified for Boston Marathon, and is currently focusing on 70.3 distance races. Thanks for joining us Sloane and congrats on your recent 70.3 finish in Mont Tremblant!---Show Notes:Topics-Sloane's Background and Introduction to Triathlon•Originally from North Carolina, got into triathlon towards end of undergrad at UNC•Took an intro to triathlon training class, signed up for first sprint race, then joined UNC tri team•Not particularly athletic growing up, but found triathlon appealing as it just requires going in one directionBike Accident and 4-Year Recovery Journey•Got hit by a car about 1 year into triathlon, suffering 3 broken vertebrae and a broken leg•Took 2 months of bed rest, followed by long recovery with multiple knee surgeries over 4 years•Grateful to get back to consistent training and see incremental gains after the long journeyDIA - Sloane's Biotech Company•Developing first real-time, non-invasive cortisol sensor to measure stress levels•Initial users will be elite/pro athletes, NCAA teams, and Department of Defense for soldier readiness•Goal is to provide cortisol data stream to integrate with existing training platforms for personalized optimization•Could expand to other hormone biomarkers and applications like weight loss, mental health, etc.Balancing Training and Business•Tries to get in morning workout before work, focuses on quality over quantity when traveling•Enjoys riding bikes when traveling for work, like during pilot test with pro cycling team in Spain•Recently qualified for Boston Marathon, currently targeting 70.3 distance races Next Steps•Continue developing and testing DIA's cortisol sensor technology•Explore partnerships with researchers and clinicians for various applications•Maintain consistent training while managing business travel demands•Prepare for upcoming 70.3 race at Mont-Tremblant
In this episode, Colin, Becca, and Elliot discuss race day expectations, managing pre-race nerves, and knowing when to push or back off training intensities. As always, thanks for listening and please let us know if you have any topic requests for future episodes. Hope everyone’s season is off to a great start!---Show Notes:Key Takeaways•Don't obsess over weather forecasts too far in advance - focus on being prepared for any conditions•Have a race day nutrition/fueling strategy, but test it in training first - nothing new on race day•Some pre-race nerves are normal, but don't let anxiety get out of control - use techniques like visualization•Listen to your body during training - know when to push through vs. when to back off to avoid injury•Communicate with your coach about any workout changes rather than randomly moving things aroundTopics•Pre-Race Nerves and Expectations•Normal to have some pre-race nerves, but don't let anxiety get out of control•Use visualization techniques to stay focused on your own race plan•Don't obsess over long-range weather forecasts that are likely to change•Have a race nutrition/fueling strategy, but test it in training first - nothing new on race day•Knowing When to Push or Back Off•Listen to your body - know when to push through fatigue vs. when to back off to avoid injuryoSituational - depends on the workout, distance, your fatigue levels, etc.oDon't just quit workouts easily, but adapt if truly needed•Communicate with your coach about any changes rather than randomly moving workoutsImportance of Recovery•Absorbing training through proper recovery is key•Sometimes backing off is the smart move, especially if feeling overly fatigued•Don't just train to check green boxes - having some misses is normal and healthyNext Steps•Give the podcast a rating to help grow the audience•Consider doing a future episode reviewing a week of training with comments to coaches•Becca and Elliot to execute their next race (Pacific Crest Beastman) after this recording
In this episode, Elliot recaps his 70.3 in St. George last month. He placed 5th in his age group to kick off his triathlon season! Colin and Elliot also discuss the importance of riding outdoors, aero bottle benefits, pre-race preparation, and other tips. Enjoy and thanks for listening!--- Show Notes: Recap of Elliot's 70.3 St. George race and discussion of triathlon training tips Key TakeawaysElliot finished 5th in his age group at 70.3 St. George despite bike mechanical issues and lack of bike fitnessImportance of riding outdoors to prepare for race conditions and improve bike handling skillsBenefits of using an aero bottle for easier hydration and fueling on the bikePreparing gear and equipment well in advance to avoid last-minute issues before races TopicsElliot's 70.3 St. George Race Recap18-hour drive to St. George, arrived 4 days before the raceIdeal weather conditions - not too hot or windyStruggled hanging onto feet in the swim after lining up aggressivelyLacked bike fitness coming off the Boston Marathon 3 weeks priorHeld decent power on the bike (218W NP, 1.04 IF) despite mechanical issues with rear derailleurHad to reset derailleur multiple times, ordered replacement part that arrived after raceLegs felt dead on the run, struggled on any inclines due to lack of run fitness off the bike Importance of Outdoor RidingProvides terrain variation and handling practice that can't be replicated indoorsAllows you to ride in different conditions (wind, heat, cold) to prepare for race dayRecommends using tools like Strava heatmaps to plan safe routesSuggests getting comfortable changing flats by practicing outdoors Aero Bottle BenefitsEasier to hydrate and fuel without breaking aero positionCan mix concentrated nutrition for entire bike in one bottle and refill with waterImproves aerodynamics by allowing locked-in aero positionRecommends dedicated aero bottle models like Profile Design over standard bottles Pre-Race PreparationCheck equipment (derailleurs, wheels, helmets) well before race and replace if neededPractice repairs like changing flats or fixing dropped chainsHave a plan for nutrition and hydration needs during the race Next StepsImplement more outdoor riding to build fitness and handling skillsConsider using an aero bottle for easier fueling on the bikePrepare gear, nutrition, and repair items well ahead of next race
In this latest episode, we have the privilege of interviewing TopGunz athlete, Danny Royce… Call Sign: Daddy Donuts! Danny and his wonderful wife Brittany have two daughters, Sloane and Chandler plus a Cavalier King Charles Spaniel named Bear. He got into triathlon because it filled a void left by the end of his college swimming career. Turns out he loved the suffering, couldn't get enough, and now enjoys the challenge of squeezing all of his training in without compromising his roles as the best husband and father possible, as well as fulfilling his demanding job as a lawyer. Danny has competed in over 17 Ironmans and has qualified for Hawaii two times. We discuss his training regiment, career highlights, and his journey in triathlon which started in 2008! As always, thanks for listening and thanks for joining us Danny! Congrats on a great performance in Chattanooga over the weekend!You can follow Danny via his Instagram handle: ironroycer81---Show Notes:Introductions and background @ 0:00The hosts, Colin Cook and Elliot Kawaoka, introduce their guest Daniel Royce, an experienced age-group triathlete who has completed over 18 Ironman races. Daniel shares his background, including growing up in Virginia and New York, swimming competitively from a young age, and finding triathlon after college as a way to fill the competitive void.Reflections on high-volume swim training @ 1:30Daniel describes the intense swim training regimens he experienced as a youth swimmer, including "Hell Week" where he would swim 20,000 yards per day for 5 days straight. He reflects on how that type of high-volume, high-intensity training, while formative, was likely excessive for young athletes and didn't always translate well to the demands of triathlon.Current swim training approach @ 11:36Daniel explains how he has adapted his swim training for triathlon, now only swimming 3-4 times per week for 10-12,000 yards total. He focuses on maintaining feel for the water and race-pace swimming, rather than high-intensity intervals, as this allows him to be fresh for the bike and run.Bike training and racing strategy @ 29:14Daniel discusses his approach to bike training and racing. He started out as a weak cyclist but has built up his cycling fitness over the years, now riding 6-7 days per week, mostly indoors on a TT bike. He emphasizes the importance of consistency and building an aerobic base over high-intensity intervals.Reliance on heart rate vs. power @ 37:15Daniel shares how he has shifted his focus to training and racing primarily by heart rate, rather than power, as this allows him to better manage his effort and pacing, especially in variable conditions. He provides examples of how heart rate has helped him avoid blowing up on the run.Overcoming mental challenges in the sport @ 49:55Daniel opens up about the mental health struggles he has faced in triathlon, including a low point where he walked off the course during a race. He credits working with a sports psychologist and adopting a daily gratitude practice as key to rediscovering the joy in the sport and finding a healthier, more sustainable approach.Recap and looking ahead @ 58:37The hosts and Daniel wrap up the discussion, with Daniel expressing excitement for his upcoming race at Chattanooga. The group emphasizes the value of transparency and sharing both the highs and lows of one's athletic journey.
In this episode, we interview Richard McAinsh, co-founder, technical director, and designer of Ku Cycle. His mission was to design bikes and performance solutions to change cycle sport forever -- rethinking bike design from the ground up while offering the perfect fit for the rider. The Ku Cycle is a super aero bike with a custom fit for riders of all shapes and sizes. We discuss Richard’s background, designing of the TF1 Ku Cycle, bike fitting and customization, comparisons to other top-end bikes, and much more. Enjoy and thanks for joining us, Richard! For more information please visit the Ku Cycle website: https://www.ku-cycle.com/---Show Notes: Richard's Background @ 0:03Richard shares his background as a design engineer, starting in aircraft design and then transitioning into the motorsports industry, working for teams like Jaguar, Benetton, and Ferrari for over a decade. He then started his own design consultancy, which led him to work with bicycle brands like 3T. Designing the TF1 Bike @ 4:09Richard explains his approach to designing the TF1 triathlon bike, focusing first on optimizing the rider's aerodynamic position before designing the bike around it. This involved extensive testing and analysis to determine the ideal frame geometry and component placement. Bike Fit and Customization @ 32:06Richard discusses the bike fit process, where they collect key measurements from the rider to custom-build each TF1 frame. This allows them to accommodate a wide range of rider sizes and body types while maintaining an optimal aerodynamic position. Comparison to Other Top Bikes @ 57:09Richard acknowledges that the TF1 competes with some of the top triathlon bikes on the market, like the Cervelo P5 and Giant Trinity, and shares his perspective on how the TF1 stacks up against these industry leaders. Athlete-Centric Approach @ 58:59Richard emphasizes the team's focus on athlete performance and experience, rather than just selling bikes. He discusses the importance of the personal interactions and support they provide to TF1 owners, going beyond just the product. Next Generation Program @ 1:03:07The team has a "Next Gen" program to support up-and-coming age group athletes, providing them with TF1 bikes and support, with the goal of helping them achieve podium finishes and showcase the bike's capabilities. Future Developments @ 1:07:59When asked about potential future upgrades to the TF1, Richard hints that there may be something else in the works, suggesting more innovation to come from the brand.
In this episode, we have the privilege of interviewing Top Gunz Tri Team athlete, Matt Nussbaum. Matt is a mechanical engineer who began triathlon in 2015, currently in the M30-34 age group. Enjoy the latest podcast as we discuss how he became a standout triathlon swimmer (with no competitive swim background), upcoming races, key training philosophies, and much more! Thanks for joining us Matt and have a great season of racing!---Show Notes: Matt's swimming background and technique @ 0:00Matt developed an innate comfort in water from childhood play rather than formal lessons, allowing him to rapidly improve technique and surpass peers. Though lacking swim team experience, his natural abilities and dedication to drills enabled setting age group records in his first Ironman. Matt's racing goals and schedule for 2022 @ 18:02Matt aims to podium at Patriot Half, better his time at Lake Placid Ironman, and compete at Ironman 70.3 New York. He targets internal goals over age group wins but retains competitive spirit from engineering background. Comparing Matt and Colin's race performances @ 19:28Matt and Colin often compete together, with Matt using his swim strength to gain early leads lost to Colin on the run due to running weaknesses. Matt finished his first Ironman in a blazing 9:32 but sees room for marathon improvement with experience. Matt and Colin's coaching relationship and communication @ 24:02Open communication of limitations and needs facilitates individualized programming. Matt's consistent feedback seeking and application of marginal gains helped overcome challenges to achieve All-American status under Colin's guidance planning. Injury prevention strategies in Matt's training @ 30:40Injury proneness led to lever use, mobility work, and strength training incorporation on Colin's advice. Dynamic drills, stretching, and workload reductions successfully maintained training continuity while preventing overuse issues hampering previous seasons. Matt's training approach and workouts @ 40:40Matt thrives on prolonged efforts near threshold in all disciplines, able to steadily produce for extended durations. He favors challenging high-volume swim intervals and uses entertainment to tolerate long indoor bike/run sessions. Testing guides progressive overload through monitoring consistent 107 100m pace. Matt's strengths in long duration threshold efforts @ 45:11Physiology favors sustained high workloads, shown in half-full Ironman parity. Two-hour treadmill runs and 6+ hour trainer rides evidence stamina. 200m tests underestimate potential as sprints don't leverage strengths in prolonged efforts where experience advantages emerge in races.
In this latest episode, Colin and Elliot discuss another epic duel between each other at the 2024 Boston Marathon. They review their marathon training prep, lead up to the race, race weekend festivities, and the iconic race itself. They both cracked 2:39 with Elliot finishing just before Colin in a super close and memorable duel, making Elliot a repeat champion! :) Enjoy as they recap their epic day. As always, thanks for listening!---Show Notes: Pre-race preparation @ 0:00Colin and Elliot discussed their training leading up to Boston, with Elliot nervous about Colin's higher mileage and long runs. They relaxed at Colin's house before the race. Race strategy and early splits @ 0:56Elliot used tactics to get ahead of Colin early, taking the lead at 5K. Colin chatted with a friend distracted, allowing Elliot to widen his lead to 35 seconds by 10K. Chasing each other through halfway @ 5:50Colin closed the gap at halfway, but Elliot's surge put him 17 seconds ahead at 25K. They remained close as the heat took its toll on runners. Hills take their toll in the second half @ 19:15Quads fatiguing, they matched splits at 30K, but hills slowed Colin as Elliot took the lead. Cramping began as Elliot pushed ahead in the final kilometers. Final push to the finish line @ 24:10Colin fought through cramps to PR with 2:38:56, but Elliot prevailed in 2:38:09. Both outpaced many as heat impacted the race. Results, analysis, and future plans @ 33:50They discussed lessons learned and close competition. Both earned PRs but heat impacted pacing. Colin remains undecided on redemption for next year, while Elliot eyes upcoming races.
In this episode, Colin and Elliot have the privilege of interviewing Brad Miles at LEVER Movement. Brad is the co-founder of LEVER system which delivers the benefits of bodyweight supported running in a convenient, portable package. This opens the door to many uses including running and healing through injury, increasing weekly running mileage, minimizing chances for injury, increasing speed (over-speed work), and improving recovery. LEVER was founded in 2019 after Brad recognized the overwhelming need for a mobile, athlete-friendly bodyweight support system to compete with the AlterG. The primary goal with LEVER was to take technology that was once reserved for the elites and make it available to everyone. Enjoy the latest podcast as we also get to know Brad a bit and his impressive athletic resume. Thanks for joining us Brad and good luck at your upcoming ultras!Follow the LEVER Movement Instagram page or visit their website to learn more!---Show Notes: Brad introduces himself @ 0:00Brad shares his background as a collegiate and professional runner who co-founded LEVER to create an accessible bodyweight support system after seeing friends struggle with injuries. Brad's athletic background and injury @ 1:43Brad details his success in high school and collegiate running before pursuing triathlon professionally, but his career was hampered by an injury requiring long recovery. LEVER product introduction and development @ 19:39Brad explains how the idea for Lever came during a run, as they saw a need for an affordable bodyweight support option; their early prototypes led to patents, and the company launched after verifying no competitors. Performance and injury prevention benefits of LEVER @ 25:17Brad outlines LEVER’s benefits - from injury recovery to increased speed and turnover from reduced impact. Regular usage could translate gains to non-supported runs through improved mechanics. Future directions for LEVER @ 41:35Education and individualized training plans are priorities to help athletes optimize LEVER usage. Additional products may expand bodyweight support applications beyond running. Brad's current training and racing @ 47:00Brad details his 80-mile training weeks with double threshold sessions and LEVER use for recovery, targeting a 100k; lower mileage suits his build compared to ultrarunner norms. Using LEVER in different training phases @ 50:32LEVER frequency varies with goals but commonly aids double days and long run preparation. Individualization is key - athletes journey in tailoring Lever to each training cycle.
In this latest episode, Colin, Becca, and Elliot discuss their upcoming race schedules, new Ironman rule changes, the Top Gunz training camp in Florida, swim training, and Boston Marathon prep! As always, thanks for listening!Colin was also recently featured on the Greg Bennett Show podcast! You can listen to their episode below:https://podcasts.apple.com/za/podcast/colin-cook-elite-triathlete-peak-triathlon-coaching/id1492933135?i=1000650373126
In this episode we have the pleasure of interviewing Brian Maiorano, the coach liaison at CORE Body Temperature. The CORE sensor is the first and only wearable that provide continuous, accurate core body temperature monitoring. The sensor allows you to easily see how much your core temperature rises with effort, so you can train your body to adapt to internal and external heat. You can also design personalized cooling protocols crucial to helping you sustain your power and pace on race day. With CORE, you’ll be ready to perform at your absolute best in any conditions.Enjoy the listen and thanks for joining us Brian. CORE has kindly offered a 10% discount to any of our listeners via the following discount code: AGFL10 (valid through Friday, March 22).---Show Notes:We introduce Brian, a triathlon coach and Core Body liaison based in Switzerland. Brian discussed his background coaching in San Diego and now balancing training with fatherhood. Heat Training Strategies @ 0:50Brian detailed strategies for heat adaptation training, recommending 2-3 intense sessions weekly to elevate core temperature and induce physiological changes like increased blood plasma and sweat rate. Precision with a core sensor prevents overheating. Heat Adaptation and Performance @ 4:40Brian explained how core temperature impacts performance through cardiac drift. As heat rises, blood redirects from muscles to skin, slowing pace and power. Careful heat training builds tolerance while sensors provide awareness to race effectively in warm conditions. Core Product Overview @ 6:43Brian outlined Core's temperature-sensing technology, validated to track internal heat through skin. Data enables targeted heat training, guiding athletes to physiological benefits without exhaustion. Racing feedback alerts to impending performance declines. Elite Heat Training Methods @ 40:50Top pros leverage extensive data to optimize efficiency gains through precise thermal regulation. Kristian Blummenfelt's Kona performance showed extreme yet dangerous adaptation levels attainable with disciplined heat training. Heat Training for Cold Climates @ 43:00While primarily focused on heat, strategies like over-layering transfers to cold tolerance. Core temperature rises are trainable, and sensors provide awareness of skin temperature impacts on performance in freezing conditions. Strategic exposure maintains heat without risk of frostbite.
In an exciting new episode, Colin and Becca discuss the science of effective fueling with NEVERSECOND CEO Bill Armstrong. Despite being a newer product on the market, NEVERSECOND has quickly risen to the top as one of the best fueling products in the industry, sought after by grand tour teams such as Bahrain Victorious as well as elite triathletes - namely Lisa Norden and Rudy Von Berg. Enjoy learning about the benefits of a company that values authenticity and personal connections to bring you amazing products. Use code Peak20 for 20% off your order! Thanks for joining us Bill!---Show Notes: Interview with Bill Armstrong, CEO of NEVERSECOND nutrition company, to discuss the company's products, athlete sponsorships, and approach to the endurance nutrition market. Key TakeawaysNEVERSECOND aims to provide a complete nutrition system for endurance athletes rather than just selling products. Their products are designed to work together seamlessly.They sponsor a select group of elite athletes who truly believe in their products rather than just using athletes as "billboards." These partnerships allow them to improve their products and tell authentic stories.Neversecond focuses on creating necessary, practical products backed by scientific evidence rather than pseudoscience or hype. They aim to help athletes fuel better through education and personalized guidance.The company prides itself on being transparent and maintaining close relationships with sponsored athletes. The CEO makes an effort to attend many events and races to connect face-to-face. Topics: Company Background and ApproachFormed in 2020 by Bill Armstrong and his wife, who have expertise in product development. They partnered with scientist Oscar Aikendriq, considered a pioneer in endurance nutrition.Aim to provide an innovative nutrition system for endurance athletes rather than just selling products. Focused on marginal gains through proper fueling.Use ingredients with strong scientific backing rather than hype or pseudoscience. Test every product batch extensively. Product Line OverviewStarted with 2 gel flavors and 1 drink mix, expanded cautiously to more flavors and products like bars and recovery drink based on demand.Gels have 30g carbs for easy tracking. Drink mix offers 30g and 90g carb options. Products designed to work seamlessly together.Provide personalized fueling guidance via QR codes on packaging and online quizzes. Plan to expand guidance tools significantly. Athlete SponsorshipsSponsor a focused group of around 12 elite athletes plus a larger ambassador group. Look for good communicators who truly value the products.Work closely with coaches and nutritionists as well. Provide an ambassador discount program to improve accessibility.Attend many events to connect personally with athletes. Focus on authentic partnerships, not just using athletes as marketing vehicles. Company Growth and Future PlansGrown steadily in 2 years with world tour cycling teams and elite triathletes using the products. Plan to expand further into trail running market.Will only create new products when truly necessary and backed by solid science. Some ideas in the pipeline like a sodium additive.Attending wide variety of endurance events in 2022 including Ironman, UTMB, gravel races, etc. to connect with community. Next Steps:20% discount code PEAKTRI20 with podcast listenersConsider creating ice gels for future Kona Ironman World Championships
In this episode, we interview Top Gunz athlete, Amanda Quinlan. She began triathlon in 2015 signing up for sprint races for fun; by 2022, she took is a lot more seriously training for her first Ironman. In her first Ironman attempt she placed 4th in her age group at Lake Placid qualifying her for the Ironman World Championship in Kona!Enjoy the listen as we discuss her busy work life as a litigator, and how she manages her time for training. Amanda is also a team member of the newly formed Top Gunz Triathlon Team! Congrats and we wish you the best of luck at your races this year!---Show Notes:Amanda provides a brief bio, outlining her background growing up in New Hampshire and athletic career in high school and college running and softball.Amanda's background and athletic history @ 1:00Amanda details her athletic journey from playing various sports in high school to focusing on running in college, where injuries sidelined her from soccer and led her to join the cross-country team instead.Transitioning to triathlon and early races @ 2:49Amanda began dipping her toes in triathlon in 2015 with sprint races for fun. By 2022 she was taking it more seriously, training for her first Half Ironman and enjoying the camaraderie of the local triathlon community.Notable triathlon performances and qualifying for Kona @ 13:21Amanda placed first in her age group at her first Half Ironman and fourth at Lake Placid, qualifying her for the Ironman World Championship in Kona where she gained more experience at the highest level.Training approach and balancing work as a lawyer @ 20:09As a litigator working long hours at a demanding job, Amanda shares her morning-focused training routine and use of scheduling tricks and supportive colleagues to carve out time for training while meeting work obligations.Topics in running performance and injury prevention @ 37:09The discussion centers around whether triathlon training improves running performance and may help prevent injuries, using Amanda's own running PRs and injury-free career as an example compared to standalone runners.Differences in recovery from standalone vs. Ironman marathons @ 43:00Amanda finds recovery much quicker after Ironman marathons compared to standalone marathons like Boston, attributing the difference to triathlon training's cross-training benefits and lower speeds in Ironman runs.
Join triathlon legend, Joanne Furu, who currently dominates the 70-74 age group! Joanne is a Midwestern gal from small town Michigan, living on her family farm while training for Ironman. She’s made several World Championship appearances over her tenure, and shares her perspective on how the sport has grown and changed (sometimes for better, sometimes worse) We love Joann’s passion for sport, and know it shines in this episode. Enjoy!---Show Notes:Podcast interview with Joanne Furu to discuss her triathlon career and training approachKey Takeaways•Joanne has been competing in triathlons for over 40 years, starting when the sport first began•She grew up on a farm and feels that helped develop her into a strong triathlete•She didn't have access to many sports growing up due to lack of opportunities for girls, but played recreational basketball, softball and racquetball•She started by just training very hard without much structure or data behind the training•She has seen huge improvements in technology and data tracking over the years, going from just a stopwatch to all the metrics we have today•Nutrition has also evolved and she credits having proper on-course nutrition as key•She has overcome some recent challenges with confidence and results, but is getting back on track•Her passion for the sport after so many years is inspiringTopics:Joanne's Triathlon Career•Started competing 40+ years ago when triathlon first began•Grew up on a farm which she feels helped develop her into a strong triathlete•Competed in her first Ironman World Championship in 1999•Has been on the podium at the Ironman World Championships•Known for being a very strong runner within the sportTraining Approach and Evolution•Didn't have much structure or use data much in early days of competing•Focused more on high volume and "just working hard"•Now trains much more intentionally, following Colin's guidance on specific workouts and metrics like watts•Has seen huge improvements in use of technology and data over the yearsPassion for the Sport•Both Colin and Becca noted how inspiring Joanne's passion for triathlon is after competing for so many decades•She continues to love training and racing•Looking to overcome some recent challenges and get back on track with her racingNext Steps:•Joanne to compete at Ironman Wisconsin in September 2022•Joanne to work on providing more consistent data to Colin to allow better remote coaching•Colin and Joanne to continue working together, with Colin hoping to coach her for as long as possible
This week Colin, Elliot and Becca deep dive the world of injury prevention with Dynamic Triathlete extraordinaire, Sarah! Sarah is a triathlete turned ultra marathoner & long distance off road cyclist who, like many, struggled with chronic injuries. She teamed up with fellow endurance junkies in BC Canada and formed the popular injury platform, Dynamic Cyclist, Dynamic Runner, and Dynamic Triathlete. Sarah discusses the benefits of using the app, and success stories from long term members. Elliot and Colin are advocates and members, too! Thanks for joining us Sarah and hope to see you at Ironman Canada in Penticton later this year!The app is available to all with various membership options - use code PEAK15 for 15% off! Visit dynamictriathlete.com for more details.--Show Notes:Podcast interview with Sarah from Dynamic Triathletes to discuss injury prevention and mobility training for triathletes. Key Takeaways-Mobility and strength training are critical for injury prevention and performance gains in triathlon.-Consistency with mobility and strength training is key - doing it daily provides the most benefit.-Dynamic Triathlete provides customized, easy-to-follow 15-20 minute mobility and strength routines for runners, cyclists and triathletes.Topics: Introducing Dynamic Triathlete-Sarah provides background on Dynamic Triathlete - it's an app that offers strength training, mobility work, and injury prevention specific for triathletes.-Goal is to make it easy to fit in daily mobility and strength work.-Started with Dynamic Cyclist, then Runner, then Triathlete as a natural progression. Benefits of Mobility and Strength Training-Critical for injury prevention by addressing muscle imbalances caused by repetitive triathlon training.-Improves performance by activating and strengthening stabilizer muscles.-Makes training more enjoyable by reducing pain and chance of injury. Dynamic Triathlete Program Overview-Daily stretching routines that combine mobility, flexibility and stability work.-Additional strength routines 2-3x per week.-Injury prevention programs that target common issues like knees, hips, etc.-Focused on quick, easy to follow 15-20 minute routines. Integrating with Training-Recommended daily mobility, 2-3x weekly strength.-Best to separate strength from longer workouts by 6-8 hours.-Can use strength routine as warmup before shorter sessions. Future Plans-Adding training plans for sprint and half iron distances.-Expanding to target non-athletes who need mobility work. Next Steps:-Sarah has provided all Peak Triathlon and Age Grouper for Life Listeners a 15% off promo code (Enter PEAK15 at checkout) for Dynamic Triathlete.-Encourage listeners to prioritize daily mobility work.
In this episode, we have the pleasure of interviewing David Morris! David is an Every Man Jack triathlon member in the 40-44 age group. We take a deep dive into his self-coached training style that has landed him atop many overall amateur podiums while balancing a career in healthcare/data. He’s also a father of two and married to a former D1 swimmer! Enjoy David’s calm and consistent approach to “the puzzle of Ironman.” Elliot will definitely has his popcorn ready when David and Colin duke it out in the 40-44 age group at Ironman Lake Placid later in the year!Thanks for joining us David and see you at EMJ camp soon!---Show Notes:Interview David Morris to gain insights into their training, racing, and balancing triathlon with family life. Key Takeaways:• Consistency in training is key - David prioritizes doing the same volume week after week rather than increasing/decreasing dramatically• Long rides should incorporate some intensity (zone 3) when fatigued to prepare for race pace• Running focus is on hill repeats and strides for intensity to reduce injury risk• Self-coached but reads books and learns from experience over many years• Supportive spouse and involving kids helps balance family and triathlon• Morning workouts allow them to train consistently and have family time• Enjoys puzzles of Ironman training and racingTopics:Getting into Triathlon• Began with running in college to cross-train for squash• Cycled for cross-training and with family growing up• Brother's Ironman participation motivated them to do first Ironman Lake Placid in 2005Training Approach• Very consistent week to week around 40 mile weeks for run, 2-3 swims around 2500m, rides include long ride• Swim workouts: threshold, shorter intervals, endurance/distance• Running: hills and strides provide intensity, avoid track intervals• Cycling: long rides include some zone 3 intensity late when fatigued• Minimal strength training - some plyometrics and higher cadence intervals• Lower volume around 12-14 hours but very consistent from week to week• Self-coached mostly but had a coach for a year recently• Test sets but mostly trusts preparation from consistent scheduleRacing• Prefers Ironman distance, motivated for Lake Placid 25th anniversary• Uses power, HR, feel for pacing, perceived exertion key• Kona splits were 63 min swim, 4:38 bike, 3:26 marathonBalancing Family and Triathlon• Supportive spouse understands training/racing• Involving kids helps them understand triathlon lifestyle• Morning workouts allow consistency in training• Doesn't increase volume much from pre-kid training• Works from home provides flexibilityEvery Man Jack• Inspiring to see teammates balance intense jobs, families, and triathlon• Enjoys connecting with great people at camps/races• Privilege to be part of an amazing groupNext Steps:• Prepare for EMJ camp in California in a couple weeks• Continue training for Lake Placid Ironman
In this episode, Bryan Dunn, Colin, Elliot and Becca discuss the changes triathlon has seen in the last 15 years, as well as the mental fortitude and consistency triathlon requires for long term success. Bryan shares his insights to training year over year, adapting to family dynamics, race adversity, how his role with ZOOT motivates him, and how varying his competition goals and target race distances continue to motivate him after many years in the sport. Enjoy the latest podcast as we share many laughs and insights throughout the hour. Thanks for joining us Bryan!
In this episode, Colin and Elliot have the pleasure of interviewing Johnny Surprise again. Johnny was recently interviewed by his local news channel discussing obstacles he's had to face with mental health. The holiday season, often regarded as the most joyous time of year, can be quite challenging for many people, particularly those living with mental illness. According to the National Alliance on Mental Health, 64% of people with mental health conditions report that the holidays exacerbate their symptoms. From the rigors of training and racing, to meeting some of those most supportive people in the endurance community, triathlon has been an integral part in Johnny's coping process when battling mental health. Enjoy the latest podcast and thanks for joining us again Johnny!
It's been an incredible journey! Colin, Elliot, and Becca recap their triathlon careers as they started from feeble beginners to very successful, competitive triathletes. It's been a wild ride, full of ups and downs, but this sport has also taught us very important life lessons as well. Triathlon is a way of life and a unique lifestyle that they all embrace and will hopefully continue on for years to come!Thank you all for your support and enjoy episode #100!
In this episode, Colin, Becca, and Elliot discuss their roles as triathlon coaches, being a coachable athlete, and ways to maximize the value of a coach. With over a decade of coaching experience, as well as being coached athletes themselves, they discuss the importance and vital role a coach has on an athlete's endurance journey. Enjoy the latest podcast and please reach out to us with any topic requests or recommendations. Thanks for listening!
In this episode, Becca Kawaoka joins Colin and Elliot as they discuss frequently asked questions by clients, common obstacles athletes face during this time of the year, strength training, swimming, training during sickness and/or injury, and nutrition. We hope the motivational levels are still high as the race season winds down. This time of the year (the "committed season") is a great period to work on weaknesses and other aspects that are often times hard to accomplish during race season. Enjoy and please let know if you have any topic suggestions for future episodes!
In this episode, Colin and Elliot discuss the latest triathlon news including the exciting women's World Championship in Hawaii, Professional Triathlon Organization updates, upcoming races, and more! Enjoy and please let us know what topics you'd like discussed in future episodes. Happy training!
In this episode, Colin and Elliot discuss the committed season. While there are still some big races on the horizon, many athletes seasons are coming to an end. We discuss why this time of the year is so important, both from a coaching and athlete standpoint. While many athletes decide to take complete time off during the outseason, we find this time of the year a perfect opportunity to work on weaknesses, seek fun challenges, and still challenge yourself to become the best triathlete you can be. Enjoy the latest podcast and good luck to all the women racing in Kona this weekend!
In this episode, Colin and Elliot are privileged to interview the one and only Joshua Monda. You may think Joshua received his "Money Monda" nickname from his recent stellar race performances, but he actually earned this name from working in the Accounts Receivable Management department for over two decades! It has been a breakthrough year for this Vancouver-based, 41-year old triathlete; he took the overall wins at Oceanside 70.3, Oregon 70.3, and Ironman Coeur d'Alene. Most recently and notably, he took 2nd overall in his age group at the 70.3 World Championship in Finland! Joshua began the sport in 2006 and he has decided to take his pro license for the upcoming season.Thanks for joining us Money Monda. You've given us a lot of motivation and inspiration as you keep upping your game and proving age is just a number! We're rooting for you in your professional journey.
In this episode, Coach Elliot and Becca recap their magical days at Ironman Wisconsin. Becca took the overall female win in commanding fashion and Elliot won his age group and took third overall! Enjoy the listen as they recap their epic road Midwest road trip, race day, and more. At awards, they were called up to the stage and were announced "the sport's fastest amateur couple!" Enjoy the latest podcast as they recap their epic and memorable trip.
In this episode, Colin and Elliot have the pleasure of interviewing Alex Fuller. Alex is the captain of the All3Sports team, works in marketing at UPS, and is a proud father of three. His journey in the sport has been incredible and he just earned his professional racing license for next season! Alex is also a Purple Patch Squad athlete where he first entered the sport 70 pounds heavier; knowing he needed a lifestyle change, he decided to give multisport a try. He attributes his success to long-term focus built around consistency, smart training, and good habits. Enjoy the listen as we take a deeper dive into Alex's life, triathlon career, training philosophies, and much more! Thanks for joining us Alex!
In this episode, Colin and Elliot interview Michael Harlow, founder of Endorphin Fitness, USA Triathlon Level II and Youth & Junior Certified Coach. He has coached hundred of athletes from age 5 to 75 across all levels. Michael started one of the first youth programs in the nation in 2005 and is now regarded as one of the premier triathlon coaches in the country. In 2012 he was awarded the 2012 Youth Developmental Coach of the Year, He leads presentations and webinars nationally for USA Triathlon on topics such as youth and junior physiology, draft legal racing and training, and swim, bike, and run skills and development.Aside from coaching, Michael is a phenomenal athlete himself. He has been competing in triathlon since 1993 and has consistently ranked in the top five percent in the nation and top one percent in Virginia. Colin and Michael had the pleasure of racing each other at Age Group Nationals this past year in Milwaukee. Today, Michael continues to race and enjoys balancing his love for the sport with being a father to seven children and husband to his wife.Enjoy the listen and thanks for joining us Michael!
In this episode, Colin and Elliot discuss race week preparation tips and advice. They discuss strategies they employ to be their very best on race day. These topics include nutrition, tapering, visualization techniques, recovery, and much more! Enjoy the listen and hopefully you're able to utilize this advice to prepare even better for your next race!
In this episode, Colin and Elliot have the pleasure of interviewing Peter Defty, president of VESPA power products, and one of the pioneers in fat-adapted performance. This work, first on himself beginning in the early 2000s, and subsequently with athletes he coached, eventually led to some stunning athletic performances all based upon optimizing fat metabolism.
Peter pioneered the concept of fat adapted performance in 2000 first personally, then using running friends as guinea pigs, then professionally when he joined VESPA. These products ‘jump start’ fat metabolism for steady, sustainable energy flow, blood sugar stability thus eliminating the dreaded bonk. Using VESPA, GI issues are virtually eliminated because the body no longer has to rely on consuming a lot of calories, which are a primary trigger for GI issues. With VESPA recovery also quickens because it prevents the cellular damage of oxidative stress and lactate load which you have to recover from.
Peter has offered a one-time use 20% discount code for our listeners. Please enter 'agegrouperforlife20' at checkout to apply this discount!
Enjoy the listen and thanks for joining us Peter!
In this episode, Colin recaps his stellar performances at both Ironman Maine 70.3 and Age Group Nationals in Milwaukee this past weekend. Colin broke the tape at Maine 70.3 finishing seconds over the four hour barrier! He had a strong all around performance with our Every Man Jack teammate, Luke Creger, finishing second overall just over a minute behind him.
This past weekend at Age Group Nationals, Colin took 2nd in his age group at the Olympic distance. On Sunday, he won his age group in the sprint and became an Age Group National champion! Huge congrats to Colin as he continues to elevate his performances and has become a well-rounded athlete in all distances!
Enjoy and thanks for listening!
In this episode, Colin recaps his recent trip to the Netherlands where he picked up and his new Ku Cycle bike and also raced Ironman Westfriesland 70.3. He had a great race finishing 5th overall and first in his age group, with a new personal best bike time of 2:11!
Enjoy the latest podcast as we discuss everything about his amazing trip!
In this episode, Colin and Elliot have the pleasure of interviewing Ryan Sippel. Ryan is a former Marine, current city fireman, husband, new father, and a highly motivated endurance athlete. We had the pleasure of meeting Ryan at this year's Boston Marathon where we had a nice three-man pace group up until mile 25! Don't let his big muscles fool you, Ryan has some serious run speed as he finished just behind us in 2:40:21!
Ryan's triathlon season is well under way as he recently podiumed at Western Mass 70.3 and Happy Valley 70.3. HIs main race of the year will be the Ironman World Championship in Nice! Thanks for taking the time out of your busy life and joining us on our podcast Ryan and we'll be rooting for you in September!
Follow Ryan on Instagram: sippely_beastmode
The triathlon season is in full swing and Elliot and Colin recap their first triathlon races of the year. Elliot had an outstanding race at Victoria 70.3 last month, finishing 3rd in his age group and 10th overall. His wife, Becca, took another overall female win! Unfortunately, Colin has dealt with some nagging hip issues and had to withdraw midway through the run at Western Mass 70.3. He remains in good spirits and is optimistic about his hip pain as he quickly has to rebound and prep for his next race (and also a new bike!) in the Netherlands tomorrow (IRONMAN 70.3 Westfriesland). Have a great race Colin!
Thanks for listening all!
In this episode, Colin and Elliot interview age grouper Carley Gross. Currently residing in Spokane, Washington, Carley is a passionate age group triathlete and dedicated pilot. Her lifelong dedication and hard work led her to qualify for the Ironman 70.3 2022 World Championship in St. George. Coming from a running background, Carley enjoys the diversity of triathlon training and lifestyle. Enjoy the listen as we discuss how Carley balances training with her demanding job, future goals, upcoming races, and what makes her keep coming back for more! Thanks for joining us Carley!
In this episode, Colin and Elliot recap their epic weekend and duel at the iconic Boston Marathon! They both had outstanding performances while one outdid the other, by FIVE seconds! Enjoy the listen as they discuss their training, preparations, the race itself. Let the trash talk begin! :)
In this episode, Colin and Elliot's wife, Becca, are joined by occupational therapist and pelvic floor specialist, Jessica Ekberg, for a dynamic deep dive of the pelvic floor. Learnings: Understanding what a pelvic floor is, why men and women both benefit from awareness of it, how it can impact training and performance along with tips tricks and resources for the everyday age grouper!For more information, you can visit Jessica's website at https://www.thepelvicconnectionnh.com/Thanks for joining us Jessica and enjoy the latest podcast!
In this episode, we have the honor of interviewing Scott Dickens, director of business development for FORM Goggles, and a two-time Canadian Olympic team member. After facing a setback in his Olympic career, Scott had the choice to retreat or find new motivation to succeed. Listen in as he shares the unexpected source of inspiration for his Olympic comeback -- and more about his latest venture, FORM Smart Swim Goggles.FORM Goggles are a revolutionary swimming goggles providing real-time metrics, both in the pool and open water. It has been a game changer in our training and we have do doubt it will make your swim sessions more engaging and motivating. Thanks for joining us Scott!You can get a discount on your next pair with promo code AGFL20 to save 20% off your purchase! Enjoy the show!We are also offering a giveaway on a FREE pair of FORM Goggles. To be eligible, please follow Age Grouper for Life on Instagram or Facebook (double entries for both). The winner will be chosen on April 14!
As the Boston Marathon approaches, Colin and Elliot give their insights on running techniques, gear, shoes, drills, and strategies used during racing. We get into the nitty and gritty aspects of running data including vertical oscillation, stride length, cadence, power, and ground contact time. Some of the running gadgets Colin mentioned in the podcast are the Slack Block and MR1NF1N1TY.Enjoy the listen and please let us know if you have any questions!
In this episode, Colin and Elliot discuss the benefits of group training. It is great way to find motivation and inspiration as well as keeps you accountable. It can give you a sense of community as many of us train primarily alone. By being part of a group or club, you can find support and guidance from athletes who are on the same journey as you. Group training is also fun and can make workouts fly by!We discuss our recent Every Man Jack training camp in Las Vegas to give you a little insight of what a typical training camp format is like. Enjoy!
In this episode, Colin and Elliot discuss the latest triathlon news, including Ironman's new World Championship formats. They also discuss their upcoming 2023 racing season. To kick off their season, they'll both be dueling it out at the Boston Marathon. Colin will also be racing Western Mass 70.3, White Mountains 70.3, Maine 70.3, and USAT AG Nats. Elliot's season includes a handful of local races, Ironman Canada, and the Odyssey Long Course Swim/Run race.Enjoy and please let us know what future topics you'd like on the show!
In this episode, Colin and Elliot recap there epic 2022 seasons. Colin finished the season ranked top M40-44 triathlete in the United States! His major races included the St. George Ironman World Championship and Kona World Championships; he also took the overall win at 70.3 Timberman! Elliot raced frequently and often including four 70.3s, three Ironmans, a marathon, and a number of local short-course events. He finished the season ranked 22nd in the M35-39 in 2022. Entering their 14th season of racing, they are both motivated as ever racing as elite age group triathletes while living very busy lives. Thanks for listening everyone!
In this episode, Colin and Elliot interview Monica Kincaid Price, a hypnotherapist and behavior change specialist. She is also a personal trainer and sports conditioning coach. Residing in Kona, Hawaii, Monica loves to talk about possibilities and consciousness, human behavior, how to make real change, and hypnosis. She is also a triathlete and has competed in the Kona Ironman!You can read more about Monica and her services on her website: https://eclypseperformance.com/.She also has a YouTube page which can be viewed here: https://www.youtube.com/channel/UChL2fQaE5Q3CHzTIe8PH3ZwEnjoy the listen and please out if you have any follow up questions. Thanks for joining us Monica!
In this episode, Colin and Elliot have the pleasure of interviewing Steve Lovelace, one of the first paratriathletes in the sport. Steve nearly died while chopping firewood with a friend in a remote field in Oklahoma at the age of 20. In what can only be described as a freak accident, Lovelace became trapped when part of the tree split in half, catching him and pinning him between the trunk and the ground. With the weight of the massive tree slab crushing his body, it took two hours for his friend and a local farmer to free him with a chainsaw. When he arrived at the hospital, the doctors weren’t sure he would survive.He did survive, but his injuries were extensive: A shattered wrist. A broken back. Both of his upper and lower jaws were crushed, the roof of his mouth split open. The swelling in his back so severe it caused temporary paralysis. The facial damage was so horrific, his appearance so altered, that surgeons used his high school senior portrait as a template as they worked to piece the bones back together.From one minute to the next, Lovelace’s life shifted from that of a carefree, athletic, college kid to one marred by pain and physical challenges due to his debilitating injuries. For three months, he lay bound to a hospital bed, paralyzed from the waist down; his face swollen beyond recognition, shattered bones carefully pinned back into place. His once strapping, 150-pound frame shrunk to 90 pounds. When his doctors spoke solemnly of a life bound to a wheelchair; Lovelace told them he’d walk out of the hospital. Which, he did, but only a few steps, with crutches. The effort exhausted him.It took time and plenty of physical therapy, but he re-learned to walk after regaining most of the function in his legs. His positive, can-do attitude led him to train for a triathlon, which was still in its early years at the time, when he watched the 1985 Ironman World Championships on television. Steve made history when he completed a triathlon in 1986; he shared a YouTube compilation of his journey here:https://www.youtube.com/watch?v=6Q2_NQ1_uYw&tEnjoy the listen and thanks for joining us Steve!
In this episode, Colin and Elliot interview Matthew Marquardt, one of the top amateur triathletes in the country. In 2022, he took the overall wins at Ironman Texas, Eagleman 70.3, Ironman Lake Placid, and Ironman World Championship (and third at the 70.3 World Championship in St. George!). Matthew began competing in triathlons after completing his run as a collegiate swimmer during his undergraduate studies at Princeton University; he is currently pursuing his career as a surgeon and studying at the Ohio State University.With encouragement from his coach and some reflection, Matthew realized that triathlon was an opportunity too good to pass up. They decided that he would train hard over the winter (~17-25 hours per week), see how the 2022 season went and if things went well, he would turn professional for the 2023 season. His 2022 racing campaign has been truly amazing and we’re so excited to see Matthew compete in the professional ranks next season.Enjoy the listen as we discuss Matthew’s racing season, student-athlete life, training, and pick his brain a bit! Thank you for joining us Matthew and best of luck to you in all of your future endeavors.
In this episode, Colin and Elliot have the pleasure of interviewing Justin Spencer. Justin is the leader of the internationally famous band called Recycled Percussion. Through perseverance and athleticism, he was coined the “World’s Fastest Drummer” and took Recycled Percussion to the America’s Got Talent stage. After being on AGT in 2009, they landed a headline show on the Las Vegas Strip where we performed for 10 years.
In 2016, Justin developed CHAOS & KINDNESS which launched as a global television show dedicated to showing the chaos of a rock band integrated with spreading kindness across the world. He is dedicated to demonstrating that you can accomplish anything you focus on, and can overcome your fears while working through your own mental health setbacks while living a more positive lifestyle. He outlines this philosophy in his book, ONE LIFE ONE LEGACY.
Away from creating or executing, he’s either training in the gym or on the road. To burn energy and steam and to keep creativity flowing, he remains a competitive CrossFit athlete and an Ironman competitor. It’s important to him to push himself to the limit, especially when he can positively impact others by doing so. Justin is father of two beautiful daughters and am dedicated to teaching them that giving back and exhibiting kindness creates a better world. Through the IRONMAN Foundation, Justin raised over $50,000.
Justin signed up for his first triathlon at Timberman 70.3 and shared his experience through his YouTube channel. He also recently completed the Ironman World Championship in Kona which we discuss in detail! Enjoy the listen!
In this episode Colin and Elliot have the pleasure of interviewing Scott Tindal, a performance nutrition coach with 20+ years of experience working with pro and amateur athletes. Scott has a Masters degree in sports medicine and a post-graduate diploma in performance nutrition. He has utilized his knowledge and co-founded the app-based personalized nutrition program called Fuelin.
Scott has worked with athletes from all around the world from all aspects of life, from weekend warriors to seasoned professional. He's worked with professional sports teams in Hockey (Toronto Maple Leafs), Sailing (Team Oracle USA), Rugby (Leicester Tigers), Cricket (Eng Lions), Rowing (Great Britain), and Ironman Triathlon.
Enjoy the listen and thanks for joining us Scott! Also, be sure to subscribe to the Fuelin newsletter as they will be offering a holiday deal soon!
In this episode, Colin and Elliot recap their epic days on the Big Island. This was Colin's sixth time racing at the World Championship and Elliot's 4th trip. In total, they had 14 Peak Triathlon clients racing in Kona, their most ever! Big kudos to all finishing this grueling but epic day. Enjoy the listen, Aloha, and Mahalo!
In this episode, Colin and Elliot discuss their race season thus far and their upcoming schedule. It's a busy part of the season for coach Elliot as he has Boulder 70.3, a marathon, and Ironman Canada all in the month August! Colin's next race will be Timberman 70.3 in September, although he's antsy to toe to start line again soon! Also discussed is the recently announced Kona 2023 race where it'll to a two-day event; this means more slots at races and more opportunities to qualify for the big show!
Enjoy and thanks for listening everyone!
In this episode, we have the honor of interviewing Elliot's wife, Becca Kawaoka. Becca is off to a stellar racing season, winning every triathlon she has entered including Ironman Victoria 70.3 and Coeur d'Alene 70.3. Aside from racing, Becca is an accomplished personal trainer and triathlon coach. Enjoy the listen as we discuss her latest accomplishments, season goals, and how Elliot and Becca train together to make each other better (which often times isn't all rainbows and butterflies!). Thanks for joining us Becca and good luck with the rest of your season!
In this episode, Colin and Elliot have the honor of interviewing Jarrod Shoemaker! Jarrod is the only American in history with a WTS win. He also competed in the 2008 Olympics. Growing up, he played many sports including baseball, running, and swimming. After a successful running career in college, he dove head first into triathlon. In 2005 he won the U-23 World Championships. Jarrod made the 2008 Olympic team and in 2009 won Duathlon Worlds and Hamburg WTS.
Enjoy the listen as we pick Jarrod's brain and recap his inspiring triathlon career. Lately, Jarrod has been enjoying ultra-endurance events and adventure racing. He now spends much of time as a financial advisor. Jarrod continues to be a highly influencing asset to the sport and it was a pleasure having him on our podcast. Thanks Jarrod!
In this episode, Colin and Elliot recap their recent race, the "2021" Ironman World Championship in St George, Utah! It was a challenging seasoning opening to say the least, but both had memorable days and noteworthy performances. Elliot decided to give Colin a smile and high-five on the run course so he has redeemed himself. :) Listen in and enjoy our recap of this epic day!
In this episode, Colin and Elliot interview 46 year-old triathlete, Sarah Fuller. Sarah is an emergency and security planner, and has been competing in triathlon for eight seasons. She tackled her first full Ironman at Lake Placid in 2018. Sarah is a member of the Tri 44/69 Squad and their mascot is an alien! Triathlon is part of Sarah’s everyday lifestyle and she’s always keeping it fun! Her biggest racing challenge this year will be competing in three 70.3s in seven weeks!
Sarah is also one of the main influencers on the new venue for Maine 70.3. The 70.3 will now be in Augusta after several years in Old Orchard Beach. The new race agreement is a multi-year contract, so the capital region will get to showcase itself for the next few years and draw growth opportunities to Augusta and its surrounding communities. If you’re searching for a new 70.3 venue to tackle, the new Maine 70.3 course should be at the top of your list!
Enjoy the listen!
In this episode, Colin and Elliot talk about the importance and benefits of training camps and training in group settings. Colin just got back from his Every Man Jack training camp in Vegas and walked away with a huge bump in fitness and motivation. Coach Elliot has also participated in training camps in the past and is a huge proponent of them.
When you’re training for a triathlon at a camp, you don’t have the same commitments than at home, so it feels less busy. At home, you have people to see and routines to maintain, whereas at a camp, you’re shaking up your routines a bit and you have everything at your doorstep. You can literally walk 2 minutes to the gym and 30 meters to the pool and skip all the commuting and spend that time training.
Training at a camp simplifies everything: all you have to think about is training for triathlon. Being surrounded by so many athletes, you feel like you’re living like a professional and committing to a time away with less social interruptions.
Enjoy the latest podcast!
In this episode Colin and Elliot interview Greg Glynn, founder and CEO of Pliable, a marketing, PR, and broadcasting company. Pliable specializes in athlete branding for high school, college, and professional athletes. Greg was also Colin’s hockey commentator back in his college days!
Greg has worked with athletes and teams from a wide range of sports, and is very interested in working with the triathlon community. We discuss the importance of athlete branding, social media, media coverage, and creative ways to stay on the cutting edge of this ever-changing communications industry. Greg also hosts his own podcast called The Athlete Brand Advisor Podcast. If you would like assistance in creating an athlete brand for yourself, or have any questions, you can schedule a consultation with Greg below:
Pliable: https://pliablemarketing.com/ Free Consultation: https://pliablemarketing.as.me/consultation
In this episode, Colin and Elliot have the pleasure of interviewing Dr. Marco Altini, founder of HRV4Training. Marco started HRV4Training in 2012 and is a tool used by more than 150,000 users, including Olympians and professional teams. It is a mobile platform which uses advanced signal processing and data analytics to measure physiology and quality stress; this helps athletes of all levels better balance training and lifestyle stressors to improve performance. Marco has also developed other useful HRV apps and is also a data science advisor at Oura.
Both Colin and Elliot have been using this tool in supplementation of their training for several years and have found it extremely beneficial. Enjoy the listen as we discuss tips on how to use HRV4Training and more details on heart rate variability. Thanks for joining us Marco!
In this episode, Colin and Elliot discuss all things swimming! These topics include what to focus on at this point of the season, having a purpose for every workout, setting goals, useful swim "toys" to supplement your swim training, and useful techniques they've utilized to get the most out of their triathlon training. Enjoy and please let us know if you have any questions!
In this episode, Colin and Elliot have the pleasure of interview Jan Stepinski. Jan most recently won Ironman Arizona in convincing fashion in a time of 8:23! Among his other overall victories in 2021, one of his most notable races was his overall amateur win at the 70.3 World Championship in St. George. Enjoy the listen as we get to know Jan, pick his brain for training advice, and congratulate him on an amazing year of racing. Thanks for the interview Jan!
In this episode, Colin and Elliot interview Rich Uliana. Rich recently completed his first Ironman at IM Arizona last month! He started triathlon in 2017 coming from a cycling background. He's competed at age-group worlds in 2018 and 2019 and also had a top 10 finish at his first crack at the 70.3 distance at Lake Placid. Enjoy the listen as we recap Rich's Ironman experience. Congrats Rich!!
In this episode, Elliot recaps his first Ironman DNF (in 15 finishes). He unfortunately got a bad illness a few days leading up to the race. Although he wasn't feeling 100% on race day he still gave it a try, set a personal best swim time, survived the bike, and had to pull the plug a couple miles into the run.
While this race was extremely frustrating, Elliot has dealt with setbacks in the past and will come back strong in 2022. It was a very successful year for him and looks forward to racing Colin at the St. George and Hawaii World Championship next season.
In this episode, Colin and Elliot have the pleasure of interviewing EMJ team member Matt Schafer. Matt has been tearing it up in 2021, taking overall wins at Virginia and Musselman 70.3. Most notably, he took the age group win at the highly competitive 70.3 World Championship in St. George in September! Enjoy the listen as we discuss Matt's race history, training, and race recap of his epic St. George performance. Congratulations Matt and we wish you the best racing professionally in 2022!
is episode, Colin and Elliot interview Every Man Jack team member, James Harrington. James proved age is just a number at his most recent Ironman race, winning Ironman Wisconsin overall in a time of 9:20:20 and the young age of 45! We discuss his training regiment, family life, and racing history. James has competed at the Ironman World Championship multiple times and enjoys all aspects of the triathlon lifestyle. Enjoy the listen and it was a pleasure having you on our podcast, James!
In this episode, Colin and Elliot interview technologist and triathlete, Paul Zychowicz. We discuss how Paul motivates himself through adversity and challenge which helps both in sport and personal life. Also discussed is his athletic career, triathlon accomplishments, and upcoming races. This Saturday, September 18 he will be competing at the Ironman 70.3 World Championship in St. George, Utah. Race fast and good luck Paul!
You can follow Paul on Instagram at https://www.instagram.com/zekezee/
In this episode, Colin and Elliot discuss their busy race schedules, new racing experiences, and upcoming races leading into 70.3 and Ironman Worlds! The race recaps discussed include Oregon 70.3 where Elliot's wife finished 2nd overall amateur; Musselman 70.3 where Colin finished 3rd overall; Colin's Sea to Summit race; and lastly the Casco Bay Odyssey Swim Run! Enjoy the listen and hope everyone is having a fun, action-packed race season!
In this episode, Colin and Elliot interview Kate Ouelette. Kate just finished the Trans American Bike Race (TABR) a few weeks ago. Not only did she want to complete it, but she had the goal of beating the current women’s fastest time – 18 days and 10 minutes. That’s over 4,200 miles and reaching 150,000 ft in total elevation gain.
Due to the current COVID conditions and with all the uncertainties from state to state, Kate did this challenge on a virtual platform called RGT. RGT allows cyclist’s to upload actual road files in GPX format so she could ride the actual roads across America. To meet her goal, she roughly road 15 hours a day on the bike and an average of 280 miles a day. Unbelievable!
Kate finished with a time of 17 days, 14 hours, and 23 minutes. She attributes a lot of her success to her amazing friends and endurance community to motivate her along the way. Way to go Kate and we can’t wait to hear about your next crazy challenge!
On a final note, Kate helped raise money for Myositis UK throughout her challenge. Her goal is to raise $1.00 for each mile. You can help her reach her goal here:
https://www.justgiving.com/fundraising/Kate-Ouellette-Cretsinger?fbclid=IwAR3S1B6GxLasqAVwYJWmNGhRgVhkFIZ7n8YcZ4GieZY8FNyKrwVlL8JSyg0
Thanks for listening and congrats again Kate on an unbelievable achievement!
In this episode, Elliot recaps his day at Ironman Coeur d’Alene. Despite the 100 degree temperature, he fought hard throughout the day, gave Lionel bunny fingers, stayed tough, and finished in a blazing 9:40! He will be joining Colin at the Ironman World Championship in October! You can read Elliot’s full race report on his blog (elliotkawaoka.com). Also discussed is Colin’s day at White Mountains half ironman and upcoming races for the remainder of the year. Racing is back baby!
Enjoy the listen!
In this episode, Colin and Elliot had the pleasure of interviewing Noel Mulkey. Only six years after becoming sober from drug addiction, Noel recently finished his second Ironman at Ironman Tulsa. His 9 hours and 25 minutes finish time earned him a qualification slot at the Ironman World Championship in Hawaii! Noel hopes to show people there is a way out of drug addiction — and life on the other side is well worth the effort. He has gained a huge social media following for his training regiment, fun and outgoing personality, and extremely positive outlook on life. He was definitely the fan fave on the Ironman Live broadcast at Tulsa!
It was a pleasure interviewing you Noel and congrats on all your achievements!
Enjoy the listen!
In this episode, Elliot recaps his race experience at St. George Utah at the beginning of May. Although he hasn’t raced since 2019, the trip was full of highlights, success, and a ton of fun. Most importantly, it was good to be back out there suffering and battling it out with thousands of other athletes racing! Special shout out to Elliot’s wife, Becca, for placing 3rd overall amateur and earning a potential pro card! Elliot and Becca will both be back in September to race the 70.3 World Championships!
Welcome back racing! We’ve missed you.
In this episode, Colin and Elliot interview Every Man Jack team member and triathlete superstar, Aaron Church. Aaron was inspired to do his first triathlon after his two oldest kids started swimming in 2011. The logical thing for him to do was to immediately sign up for the 2011 Ironman Louisville race! Since, he has qualified for Hawaii four times. Coming from a tennis and running background (qualified for the 2004 USA Olympic Marathon trials) he has progressed to be very competitive and highly motivated triathlete. His daughter is also working her way up the ranks and recently received her elite triathlon license. Also discussed is Zwift racing, which Aaron regularly participates. Lastly, Aaron has a training room which supposedly outdo’s Colin’s training basement (that’s saying a lot!).
Enjoy the listen and please reach out with any comments!
In this episode, Colin and Elliot discuss tips and strategies on preparing to race after a long break. Like many others, Elliot is prepping for his first triathlon since 2019 due to the majority of races in 2020 getting postponed or cancelled. Although it's completely normal to have a little extra nerves, it's vital to keep a positive mindset, trust your training, have fun, and SMILE. Enjoy the latest podcast and please let us know if you have any questions or comments!
In this episode, Colin and Elliot share their knowledge about how they get the best use of their training time, training efficiency tips, the importance of training consistency, and way to keep your motivation up during the winter months.
Some of the discussion points include Zwift rides/”Meet Ups”, the use of checklists and the Way of Life tracking app, training with groups, and goal setting. Also discussed is the Success Hotline with Dr. Rob Gilbert which provides daily three-minute motivation messages. This can be found on Spotify or by also calling 973-743-4690.
Enjoy and please reach out if you have any questions!
In this episode, Colin and Elliot interview NH native, Jay Weber. Currently residing in Boulder, CO, Jay is responsible for managing sponsorship relationships with more than 400 teams, organizations and athletes. He has worked for many triathlon and endurance companies including Rudy Project, Base Performance, and XTERRA wetsuits.
Besides industry experience, he is a USA Triathlon Certified Coach and the head official for Latin American IRONMAN races. He is also a past race director for the Triathlon Club of San Diego and has been competing in triathlons since 2009. Jay does it all!
In this episode, Colin and Elliot interview Eric Anderson. He is the founder of The Ocean Lab, a premier float center and infrared sauna wellness center in Austin, Texas. An expert in the science and application of float therapy, he designed The Lab to be the antidote to the stress and anxiety of the corporate life he left behind. Eric is obsessed with helping people unlock their full potential, combining floating, infrared sauna, and ice baths for maximum impact.
Outside of his float business, Eric enjoys all different kinds of endurance and fitness related activities. He just completed a 100K race on a track. In this podcast, we also discuss Eric’s take on his high fat diet and strength training regiment. Enjoy!
In this episode, Colin and Elliot interview endurance athlete, Johnny Surprise. Johnny has battled addiction in his past and now serves as the NW Outreach Director and Coach in Minnesota. His extensive work in the behavioral health industry combined wit h his athletic pursuits of completing numerous Ironman triathlon and marathons make hi a perfect candidate to create the endurance needed to combat the ongoing addiction epidemic.
Some of Johnny’s most successful projects have included multiple mobile tour campaigns for ABC Television and the Country Music Awards, as well as logistics coordination and sponsorship fulfillment for several Super Bowls, NCAA Final Four, Ironman Triathlon World Championships and Jim Rome World Tours.
Johnny’s girlfriend, Meleah, is also discussed on the podcast and her website can be found here (www.meleahmurphypt.com). She is a physical therapist with over 10 years of experience in helping people feel and move better. Coach Colin just took one of her presentations and received several new posture and movement-based exercises. Her philosphy is to blend manual therapy techniques with a postural and momvent-based approach to help clients gain awareness of their bodies and move with less pain.
Enjoy the latest podcast and please reach out if you have any questions!
In this episode, Colin and Elliot interview Laurent Painchaud, director of a consulting agency representing Own Way Apparel. Own Way is the clothing of choice for our Peak Triathlon Coaching athletes and this company is on the cutting edge of new apparel innovations and designs. We also discuss Laurent’s battle with addiction and how he overcame this in large part to the sport of triathlon.
Laurent had a solid year in 2019 posting a 4:34 at Chatanooga 70.3 and qualifying for 70.3 Worlds as well as qualifying for the Boston Marathon at the Charlotte Marathon. Enjoy the listen!
Most people are lucky if they succeed at one discipline. For Jason Fowler, he’s defied the odds—twice.
At the young age of 10, Jason was already a nationally ranked amateur motocross racer. Born with a natural competitive drive, he pushed himself to develop his skills and become the best in his field.
Jason was well on his way to going pro. That is, until one fateful day when he was preparing for an upcoming race. While riding his motorcycle, he hit a rock, which caused him to land directly on his head, leaving him paralyzed from the chest down. He was 17 years old.
Despite a new world of challenges waiting for him, Jason refused to give up. After shifting his talents from motocross racing to handcycling, he set out to take on marathons, triathlons, and even the IRONMAN World Championship. He wanted to push himself to conquer the greatest challenge he could find.
With over 150 road races, 36 marathons, 37 triathlons, and five IRONMAN World Championships (two of which he won) under his belt, Jason is nowhere near slowing down. When he’s not busy training for the next big race, he dedicates his time to coaching people on how to achieve their own dreams.
Enjoy the listen!
In this episode, Colin and Elliot interview Brian Cain. Brian is a #1 International best-selling author and one of the world's foremost authorities on mental performance. His strategies have been used by thousands of elite performers and top athletes worldwide, including industry-leading companies like Burton Snowboards and Fuddruckers, UFC World Champions, multiple NCAA National Champions, and hundreds of athletes in the UFC, NBA, PGA, NFL, NHL, and MLB. Brian is also an avid triathlete. Unfortunately his last race (Ironman Arizona) was deferred to next year but that did not stop him from maintaining a positive attitude and mindset.
For more information about Brian, you can check out his website and take his Mental Performance Mastery (MPM) coaching certification and/or 30 -Day Athletes Program.
https://briancain.com/
Enjoy!
In this episode, Colin discusses his epic day on November 7, 2020 as he went sub 9 hours at Ironman Florida and was the first overall amateur across the line. Enjoy and congrats Colin on a phenomenal performance!
In this episode, Colin recaps his second race of 2020 where he was the 1st amateur finisher (and 4th overall!) at the Capital Well Sunapee Triathlon. Shout to to Millennium Running and race director John Mortimer for successfully holding this event with nearly 400 participants! He and his team did a sensational job thinking about every detail to ensure this race went off safely.
Colin's racing season is not over yet. He is preparing for Ironman Florida which is scheduled for the beginning of November! Colin discusses his upcoming training and preparation as this race is fast approaching. Listen and enjoy!
In this episode, Colin and Elliot recap his first triathlon of 2020, the Live Free and Tri half Ironman on August 29th in Freedom, NH! Colin placed 2nd overall! As racing slowly comes back, we urge everyone to support local racing by signing up for events and participating in their local triathlon and endurance communities. Not only do they provide a good "tune up" for their priority "A" races, they are also fun, low-key, and competitive!
Enjoy the latest podcast and congrats to Colin on another stellar race!
In this episode, Colin and Elliot interview Britni Bakk. She has finished over 40 Ironman races and has raced at the Ironman World Championships 13 times! Britni has been training, racing, and coaching in endurance sport for most of her life. They discuss her race history, background, training tips, and evolution of the sport over the years. Enjoy the latest podcast and hear them talk about all things triathlon! As always, thank you for listening!
In this episode, Colin and Elliot discuss ways they have stayed motivated during these unprecedented times. Even though races have been postponed or cancelled, they have both found ways to stay engaged, motivated, and keep training fun.
Elliot recently tackled the Everesting challenge on Zwift, climbing 29,029 feet in a single ride.
Colin celebrated the summer solstice with a LONG day in the saddle. He completed the "6 Gaps" ride in Vermont, which included just over 130 miles of heat and hills! One of the gaps included the steepest one-mile paved gradient in North America!
Listen, enjoy, and stay motivated!
In this episode, Colin and Elliot discuss ways they stay motivated, engaged, and positive-minded during the pandemic and lockdown life. We've all had to make changes to our training and our outlook on our season of racing, and we chat about the best ways to adapt. Enjoy!
In this episode, Colin and Elliot interview Team Every Man Jack member, Sean Hale. They discuss is multisport upbringing, training life, Zwift racing, Slowtwitch group rides, race experiences, and more! Enjoy!
In this episode, Colin and Elliot interview age grouper, Hans Larsson. Hans discusses his background and family and his endurance sports' journey. Colin and Elliot had the pleasure of racing with him at last year's Hawaii Ironman World Championship. Enjoy and listen them discuss everything from his Northeast Multisport MVP Award, Kona experience, and even a scientific Nike shoe test!
In this episode, Colin and Elliot discuss ways to stay motivated and inspired during this time of uncertainty. While many races and events have already been postponed or cancelled due to the coronavirus, they discuss ways to stay engaged with training and keep a positive outlook. While many are hunkered down at home currently, we believe physical activity is more important than ever! Take a listen and let us know if you have any questions!
Hello all! In this episode Colin and Elliot discuss all things out-season, ways to stay motivated, valuable indoor training tools (including Wahoo Fitness products), and training recommendations to keep your mojo up! A triathlete's offseason is a time to rest, refresh, plan, and prepare for the next season. Enjoy this latest podcast and hopefully this provides a few tips on how to use your out-season the most effectively!
Please let us know if you have any questions regarding this podcast! Thanks as always for listening!
In this episode, Colin and Elliot discuss all things Kona - from all the memorable events leading up to the big day, as well as the race itself. This year there were seven Peak Triathlon Coaching racers competing at the Ironman World Championship. Congrats to all!
In this episode, Colin and Elliot have the privilege of interviewing Bryon Callen. Ironman Mont Tremblant was Bryon's first Ironman. He had to fight many battles throughout the year including knee surgery and a cancer scare, but managed to get to the start line in great form, spirits, and ready to take on this memorable day. Bryon's hard work paid off as he successfully completed his first Ironman with tons of smiles and overall had an amazing experience. We couldn't be more proud of you Bryon! You are an Ironman!
In Episode #30, Colin recaps his phenomenal race at IM Tremblant where he set personal bests in both his swim and run! Listen and enjoy his recap of the highs, lows, ripped jersey, and improv tape job throughout his incredible day. Congrats champ!
In this episode, Colin interviews Elliot on his 2nd AG, 8th place overall finish at IM Canada at the end of July. He had the 2nd fastest marathon run split and a personal best swim.
You can read the full recap and race report on his blog @ elliotkawaoka.com
Elliot will join Colin on the Big Island in October where he may or may not give him a high-five out on the lava fields. We shall see. Stay tuned and enjoy the latest AGFL episode!
In this episode, Colin interviews Elliot on his latest 70.3 race in Victoria, BC. Elliot finished 4th in his age category with a personal best swim and run. Afterward they discuss the mental game of triathlon including strategies, preparation, and getting your mind right to perform at your best on race day.
Thanks for listening!
In this episode, Elliot interviews Colin as they recap his phenomenal performance at Ironman Santa Rosa. Colin discusses the high, lows, ups, downs, and highlights of his day. He finished 10th overall, 3rd in his age group with a 59:37 swim split, 5:04 bike, and a blistering 3:03 run! Great job Colin!
In this episode, Elliot interviews Colin about his epic Ironman Louisville performance, and more specifically his 3-hour marathon run! Take a listen as Elliot picks Colin's brain regarding mental strategies, training, nutrition, pacing, and other aspects of accomplishing this amazing feat. Enjoy!
In this very special episode, Colin visited Elliot's home in Washington; we all sat down to interview Elliot's wife, Becca! Becca is an up-and-coming age grouper, personal trainer, and a triathlon coach. We discuss a very underrated, often times neglected component of endurance athlete training.
Becca discusses the importance of incorporating a strength regiment to training throughout the entire year, and why it's just as crucial as swim, bike, and run workouts. As they discuss, strength routines can be designed to be very efficient for the time-crunched athlete! Enjoy!
In this episode, Colin and Elliot have the honor and privilege of interviewing Ruth Purbrook, the W25-29 age group Kona Ironman champ! She shares a bit about her race, her history in the sport, and future aspirations. Thank you for the interview Ruth and best of luck to you in the future! Enjoy!
In this episode Colin and Elliot discuss their phenomenal race performances at Ironman Louisville last month. Both Kona qualified, but each experienced many obstacles on race day to get there. Enjoy their race and course recaps. Congrats Colin and Steve!
As always, thanks for listening,
Colin and Elliot
Hello everyone! In this episode, Colin and Elliot provide a recap of this year's Ironman World Championship. It was a fun, excited to race to watch and if you haven't seen the coverage yet, check it out! Colin and Elliot discuss new records set, podium finishers, top age groupers, and overall thoughts on this prestigious race. Enjoy!
In this episode, Colin and Elliot discuss dealing with adversity in training, racing, and everyday life. Elliot recaps his Ironman Canada race and explains how he turned an unfortunate situation into a very memorable experience. Listen and enjoy!
In this episode, Colin and Elliot discuss everything related to race week preparation. These topics include nutrition, traveling, taper workouts, and many other topics relating to week leading up to your big race. Enjoy and please let us know if you have any comments or questions!
Colin & Elliot
In this episode, Colin and Elliot interview Kim and Wes Hargrove. Kim and Wes just had excellent performances at Ironman Texas while juggling busy life schedules. See how they got it done!
In this episode, Colin and Elliot discuss race season planning, periodization, and goal setting. These are important facets prior to every season to keep you on track and reach your goals. Enjoy!
In this episode, Colin and Elliot interview Nate Last at Mental Grit Consulting. Nate Last is a mental performance coach that can you help you take your training and performance to the next level. You can book your FREE session now through his online scheduler on his website. Check it out!
https://www.mentalgritconsulting.com/
In this episode, Colin and Elliot interview Josh Matthew from Power Meter City and discuss all things power!!! Thinking about purchasing a power meter? Take a listen! Please use promo code "agegrouperforlife" at checkout for your a special discount. Website - www.powermetercity.com
In this episode, Colin and Elliot chat with Peak Triathlon pro and coach, Lucas Pozzetta. Last season, he was 5th overall at his inaugural Ironman pro race. He was drug tested immediately after crossing the finish line and thought nothing of it. Several months later, he received startling news that has drastically altered his career in triathlon. Listen to hear the story!
In this Episode, Colin and Elliot offer pre-race, race day, and post-race tips for the Ironman World Championship in Kona, Hawaii. Enjoy!
In this episode, Colina and Elliot discuss key aspects to focus on during the outseason. They also talk about fun ways to keep you fit, healthy, and motivated during this time of the year. Enjoy!
In this episode, Colin discusses his overall podium finish at Maine 70.3; Elliot and Colin also talk about cadence while swimming, biking, and running and how it has helped them with their success.
AGFL Episode #11 - Swimming, Biking, and Running Cadence by Age Grouper For Life Triathlon Podcast
In this episode, Colin and Elliot discuss their top triathlon traveling tips. Talking points include bike travel cases, airlines, accommodations, and other "do's and don't's". Enjoy!
In this month's episode, Colin and Elliot interview bilateral amputee triathlete, Hector Picard. He has raced hundreds of endurance events around the world. Most recently, Hector, just completed the Ironman World Championship in Kona.
Read more about him at www.dontstopliving.org
In this month's website we interview Mikael Nelker, a Swedish triathlete, who recently finished Kona. Colin and Mikael met on the race course on the Big Island! Take a listen for the full race recap from both of them!
*Special Guest - Paul Hekimian - President of LA Triathlon Club, one the biggest triathlon clubs in the world!
*Special Guest - Bryan Dunn (Elite age grouper and multiple Kona qualifier/finisher, a 70.3 Worlds podium, and Boston Marathon participant). - Talking points include family/work/tri life balance, future goals, training with heart rate / power, Zoot, and much, much more. Take a listen, it's a great interview!
Race recaps of Kona qualifier, Colin Cook, and Glukos founder, Mark Jensen Mark Jensen Interview *25% off code for all Glukos products!
In this month's episode, Elliot interviews Colin and they discuss some recommendations on how to best manage your time and become as efficient as possible for multisport as well as life.
This is the first episode of the Age Grouper For Life Podcast. In this episode, Colin and Elliot talk about their backgrounds and discuss what this podcast is all about to give an understanding of what listeners should expect in future episodes.