Age Grouper For Life Podcast

A candid update on Colin's injury recovery and lessons learned from a challenging year. Key Takeaways Colin's 2025 was derailed by a sacral stress fracture, which worsened a pre-existing labral tear and advanced hip arthritis, making surgery the likely long-term solution. A recent indoor ride caused severe pain, but Colin has since run 5-6 times comfortably, suggesting bike position is the primary issue. Colin is exploring non-surgical options (PRP/stem cells, bike fit adjustments) to avoid a hip replacement, which would likely end his elite-level running career due to reduced hip flexion. A major lesson from Endurance Exchange is the 50/50 rule for coach-athlete communication: data is half the picture; subjective feedback on feelings and pain is the other half. Topics Colin's Injury & Recovery Background: A chronic left hip issue (labral tear, arthritis) from hockey was managed successfully in 2024 with consistent stretching. 2025 Injuries: Sacral Stress Fracture: Caused by ramping up run volume too quickly post-hernia surgery. Ribs & Lung: Four broken ribs and a partially collapsed lung from a mountain biking crash. Current Status: Running: Surprisingly strong; 5-6 runs completed comfortably at 7:15–7:30/mile pace. Cycling: Indoor aero riding causes severe, nagging pain, but outdoor aero riding is possible. Activation Exercises: Reduced, as some movements (e.g., deep squats) were causing irritation. Treatment Options: Non-Surgical: Regenerative medicine (PRP/stem cells) and bike fit adjustments with Todd Canyon. Surgical: Hip replacement is the likely long-term solution. Trade-off: Would likely end elite-level running due to reduced hip flexion. Alternative: Hip resurfacing was mentioned as a potential intermediate step. Mental & Life Balance Perspective: The injury forced a physical and mental break, revealing burnout and prompting a re-evaluation of life balance. Mindset: The goal is a "6 out of 10" average day—a sustainable, net-positive approach—rather than an unrealistic "10 out of 10." Vulnerability: Sharing struggles builds more community connection than only posting successes. Balancing Act: High-level training is a "Tetris" game of managing family, work, and sport. Coach-Athlete Communication Dan Lorang's 50/50 Rule: Effective coaching requires 50% data analysis and 50% subjective feedback from the athlete. Danny's Example: Withheld knee injury info from his coach to avoid training modifications. Coach's Role: Provide guidance and consequences, but respect the athlete's final decision. Training & Data Insights Sauna 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 and Colin discuss the 2025 World Championships (Men's and Women's) and give their hot takes on the new Kona qualification system. Key Takeaways Norwegian Dominance: The Norwegian team's success (winning both men's and women's titles) is attributed to a high-volume training model (25–30+ hrs/wk) that prioritizes threshold work and year-round altitude training, contrasting with the lower-volume, high-intensity USAT approach. Women's Race Drama: The women's race was an epic battle of tactics. Lucy Charles-Barclay's aggressive, race-dependent strategy led to a late-race DNF, while Taylor Knibb's controlled, course-dependent strategy collapsed ~3k from the finish due to heat exhaustion. Kat Matthews set a new run course record (2:49:00) to finish a close second. New Kona Qual System Flawed: The age-graded qualification system is failing. It heavily favors the Men's 55–59 age group on flat courses (e.g., 9 of 40 slots at IM California) while making it nearly impossible for women to qualify without an age-group win. This creates an unbalanced championship field. Topics World Championship Race Recaps Men's Race (Nice): Winner: Casper Stornes (Norway), who executed a smart, patient marathon. Norwegian Team Strategy: Training: High volume (25–30+ hrs/wk) with a focus on threshold work, not VO2 max. Support: Year-round altitude training and a strong team dynamic. Youth Development: Encourages high volume from a young age, a direct contrast to USAT's approach. Race Highlights: Sam Laidlow: Overcame a poor swim to finish top five. Matthew Marquardt: Finished top 11 despite cramping issues. Amateur Course Issue: Roads were not fully closed to traffic, causing safety and performance issues on descents. Women's Race (Kona): Winner: Solveig Løvseth (Norway), who ran a consistent 2:55:00 marathon. Key Performances: Lucy Charles-Barclay: Aggressive race strategy led to a late-race DNF from heat exhaustion. Taylor Knibb: Controlled race strategy (using a real-time CORE body temp sensor) collapsed ~3k from the finish. Kat Matthews: Set a new run course record (2:49:00) to finish second, 35 seconds behind Løvseth. CORE Body Temp Sensor: Function: Provides real-time core temp data to a watch. Application: Used by Taylor Knibb to manage heat; Christian Blumenfeld reportedly stayed in Zone 2 during his record-setting IM Texas marathon. Recommendation: Prioritize core temp data over heart rate in hot races. New Kona Qualification System Mechanism: An age-graded algorithm ranks all athletes against a Men's 30–34 benchmark. Younger athletes → time added. Older athletes → time subtracted. Impacts & 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 interview Mark Castrovinci co-founder of TopGunz Tri Team and recent finisher of the Leadville 100 mountain bike race experience. Takeaways Mark transitioned from rowing to triathlon, qualifying for Kona in 2021 after years of dedicated training He recently completed the grueling Leadville 100 mountain bike race, overcoming severe GI issues to finish just before the cutoff Mark balances training with family life and a career in the running shoe industry at Altra His positive attitude and ability to suffer through challenges are key traits that have led to his success Mark's Athletic Background Started rowing after college, competed in club races in Boston Transitioned to triathlon in 2011-2012 after moving to North Carolina Qualified for Kona in 2021 at Ironman Lake Placid with a 13th place AG finish Has completed challenging events like a 210-mile gravel ride with 20,000 ft of climbing Career Path Worked in finance at Fidelity, then chemical sales with his father's company Made a major career change to pursue passion in running industry Now works as a tech rep for Altra Running, covering the New England territory Enjoys the active lifestyle and flexibility the job provides for training Leadville 100 Mountain Bike Race Experience Entered via lottery, trained intensively for 3 months with coach Tim Snow Battled severe GI issues throughout the race, repeatedly vomiting and having diarrhea Considered quitting at mile 65 but pushed through with encouragement from volunteers Finished just before the 12-hour cutoff in an intense sprint to the line Describes it as one of the hardest physical and mental challenges he's ever faced Training and Racing Philosophy Emphasizes the importance of staying consistent during non-racing periods Uses creative ways to fit in training around work and family commitments Values the camaraderie and shared suffering of endurance events Maintains a positive, fun-loving attitude even during intense challenges What's Next Mark plans to do some local half-ironman races in 2024 Will support his wife's marathon training for Boston and Chicago Considering another full Ironman in late 2024 (possibly Cozumel) May attempt Leadville 100 again in the future after more mountain bike experience

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 Takeaways Colin is dealing with a sacral stress fracture, not a hip issue as initially thought Danny has had a solid B-level season so far, with mixed results across races Both hosts emphasize the importance of mental resilience and adapting to adversity in racing The Top Guns triathlon team is performing well and fostering a supportive community Topics Colin's Health Update Initially thought to need hip replacement, now diagnosed with sacral stress fracture Using forced break for personal growth through meditation and self-reflection Finding balance and new perspectives on triathlon and life Enjoying mountain biking with kids as alternative activity Danny's Race Season Review Competed in Chattanooga 70.3, Eagleman, and Maine 70.3 Consistent 1:35-1:36 half marathon times, aiming to break 1:30 Equipment issues at Maine (lost hydration system) but adapted and finished strong Using teammates' performances as motivation to push through challenges Top Guns Team Performance Kyle 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 community Parenting and Youth Sports Danny's approach to daughter's swim team commitment and balancing push vs. support Colin's connection with kids through mountain biking Importance of leading by example in work ethic and passion Mental Aspects of Training and Racing Value of meditation and being present in the moment Dealing with adversity and maintaining perspective during races Balancing triathlon obsession with other life priorities

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 days Dan 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 Michelin Evolution 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 events Cancer 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 recovery Triathlon 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 races Perspective 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

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 sport Topics: -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 timelines Causes 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 running Mental 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 perspective Impact 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 sport Reflections 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 struggles Next 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 openly Please like, share, subscribe, and rate the podcast

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 methods Current 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 data Social 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 opportunities Philosophy 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

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 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 @ 3:00 Raymond 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 @ 7:40 Raymond 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 @ 11:20 Raymond 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 @ 19:30 Raymond 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 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 @ 8:07 Leslie 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 @ 31:34 Leslie 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 @ 52:47 When 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 @ 55:25 As 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 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 @ 3:31 Clay 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 @ 14:06 Clay 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 @ 16:40 Clay 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 @ 35:00 Clay 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 @ 47:18 Clay 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 @ 58:31 Clay 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 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 swimming Underwater hockey provided strong cardiovascular base and hypoxic training benefits Transitioned to triathlon, quickly entering an Ironman-distance race (too soon, in retrospect) Recent Race Successes • Won 4 world championships in 4 weeks in 2023: o 70.3 Worlds in Finland (age group win) o Ironman Worlds in Nice (age group win by 17 seconds) o World Triathlon Championships in Spain (super sprint and standard distance wins) o Kona 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 execution Training Approach • Swim: 4x/week (3 morning sessions, 1 evening speed work) o Heavy use of paddles to build upper body strength • Bike: 6 days/week, mix of outdoor rides and indoor trainer o Tuesday night "chain gang" group ride for high intensity o Long rides on TT bike closer to race • Run: 3x/week, mostly steady-state (5:00/km pace) o Parkrun on Saturdays for speed work • Minimal strength training, some single-leg squats for stability Race Nutrition Strategy • Focused on increasing carb intake: 94g/hour at Kona vs. 43g/hour at Nice o Proper hydration crucial for absorbing nutrition during the race • Heat Acclimation o Used heat chamber at local university for 10 days before Nice o Improved sweat rate and ability to maintain effort in heat Balancing Training and Life • Works as director of an electrical company • Married with two children (ages 12 and 9) • Adapts training schedule around family commitments Next 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