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AGFL Ep 151: Back on the horse, back from the dead?
Apr 20, 2026
1h 12m 05s
Liz Hickox Edited
Mar 7, 2026
Unknown duration
Ep. 149-Colin Injury Update, Happy New Year!
Jan 18, 2026
Unknown duration
Episode 148: AGFL Christmas and New Year Extravaganza
Jan 1, 2026
Unknown duration
Ep. 147- Colin and Danny Worlds Recap and Worlds Qual System Analysis
Nov 9, 2025
Unknown duration
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 4/20/26 | ![]() AGFL Ep 151: Back on the horse, back from the dead?✨ | hip injurytime management+3 | — | Top GunsIronman Texas+3 | — | osteoarthritisstem cell treatment+3 | — | 1h 12m 05s | |
| 3/7/26 | ![]() Liz Hickox Edited | Liz Hickox's triathlon journey and mindset transformation. Key Takeaways Mindset Shift Unlocked Performance: Liz's breakthrough came from replacing a self-limiting belief ("I don't win races") with a performance-focused one ("Success is the only motherfucking option"). New Coaching Partnership was the Catalyst: A new coach (Colin Cook) provided the structure and accountability needed to break old habits, including inconsistent training and alcohol consumption. Adversity Forged Resilience: Winning two major races (Happy Valley, Lake Placid) with broken toes proved the power of her new mindset and physical dedication. Kona Podium Validated the Transformation: A top-5 finish at Kona, guided by a single bike-split goal, validated the new approach and solidified her identity as a top-tier athlete. Topics Early Life & Athletic Background Upbringing: Athletic parents; a strict, driving father and a supportive mother. Pivotal Event: A severe car accident at 19 caused a year-long school delay. Wall Street Career: Started on the American Stock Exchange floor, then moved to a NASDAQ trading desk. Running as Therapy: Began running after her father's death, using it as a mental escape from a high-pressure job. Sailing Career: Won a One Design World Championship, leveraging a lighter weight for crew selection. Triathlon Introduction & Early Struggles First Triathlon (c. 2000): The Mighty Hamptons Tri, completed on a mountain bike with aero bars. Result: Walked the run due to lack of training. Return to Triathlon (c. 2017): Used training as a grounding force during a difficult marriage. First Half-Ironman: Timberman, finished just outside the top 10. First Full Ironman: Lake Placid (2017, 2018), consistently finished just outside the top 10. Self-Limiting Belief: Realized she was subconsciously holding back to avoid outperforming her spouse, creating a "marginally well" identity. The Breakthrough Season (2025) Coaching Change: Switched to Colin Cook after her previous coach dismissed her Kona goal for Lake Placid, saying the race was "too competitive." 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 Championships Mindset: 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 Steps Liz Hickox: Race Happy Valley 70.3 and Lake Placid Ironman in 2026. Compete in Unbound gravel race. Attend the upcoming Tucson training camp. | — | ||||||
| 1/18/26 | ![]() Ep. 149-Colin Injury Update, Happy New Year! | 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. | — | ||||||
| 1/1/26 | ![]() Episode 148: AGFL Christmas and New Year Extravaganza | Key Takeaways Florida 70.3 Success: Danny's 3rd place AG finish (2:16 bike, 1:34 run) validated a marathon-focused training block, proving high run volume can maintain bike fitness. Houston Marathon Goal: The primary goal is a sub-3:00 marathon in Houston to secure a Boston qualifier (BQ) for the 45-49 age group (target: 3:07:30 to beat the ~7.5 min cutoff). Injury Management: A knee injury from high run volume was resolved with a fluid drain and cortisone shot. The Lever system was discussed as a key tool for injury prevention. Top Guns Update: The team has grown to ~60 athletes and partnered with Mauna for new kits. Ironman Marketing is producing a feature on the club. Florida 70.3 Race Report Context: The race served as a final 70.3 of the year, integrated into a marathon-focused training block with low triathlon specificity. Training Block: Run: 4 weeks at 50+ miles/week, followed by 4 weeks at 60+ miles/week. Bike: 5x/week, mostly easy Zone 1/2 rides (~190 watts). Swim: 1x/week (~3-4k yards) to maintain "feel for the water." Race Execution & Results: Swim: 28:00 (faster than expected on a slow, M-shaped course). Bike: 2:16:00 (avg. 270 watts) on a fast but not flat course. Strategy: Rode 5 bpm below normal 70.3 heart rate (145 bpm vs. 150 bpm) to conserve energy. Run: 1:34:00. Strategy: Ran at goal marathon heart rate (~150 bpm) instead of pace due to heavy legs. Outcome: The high run volume provided significant durability, preventing the usual second-half fade. Overall: 3rd place AG, ~30th overall. Marathon Training & Injury Management Houston Marathon Goal: Sub-3:00 to secure a Boston qualifier. BQ Target: 3:15:00. Effective Target: ~3:07:30 to beat the typical ~7.5 min cutoff. Pacing: Recent 4x3k workout at goal HR (~150 bpm) yielded ~6:40/mile pace. Knee Injury: Cause: Fluid buildup from high run volume. Resolution: 30 cc fluid drain + cortisone shot. Recovery: Resumed training 5 days post-procedure with no issues. Lever System: Recommendation: Use as an injury prevention tool to add unweighted run volume. Comparison to Alter-G: A cost-effective alternative that also helps with hip stability. Top Guns Team Update Growth: Roster now at ~60 athletes. Partnership: New apparel deal with Mauna. Media: Ironman Marketing is producing a feature on the club. Florida 70.3 Performance: World Slots: Matt Schuster and Tony Park qualified for the 70.3 World Championship in France. Slot Decision: Danny passed on his slot, citing the high cost (~$1,200) and low likelihood of attending. Coming Up! Danny: Execute the Houston Marathon on January 19, targeting a sub-3:00 finish. Consider purchasing a Lever system for injury prevention. Colin & Danny: Resume consistent podcast recordings in 2026. Dedicate the next episode to Colin's health and triathlon return. | — | ||||||
| 11/9/25 | ![]() Ep. 147- Colin and Danny Worlds Recap and Worlds Qual System Analysis | 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. | — | ||||||
| 10/18/25 | ![]() AGFL Ep. 146- The Trials, Tribulations, and failure of Danny Royce at Ironman Chattanooga | 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 January Pre-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 diligence Race 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 assistance Post-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 issues Moving 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 season Lessons 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 races Next 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 | — | ||||||
| 10/12/25 | ![]() AGFL Episode 145: Mark Castrovinci a/k/a "Whiskers" | 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 | — | ||||||
| 9/14/25 | ![]() AGFL Episode 144, Mike Consolini aka Backdraft | 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 Challenges Mike 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 Career Mike 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 Triathlons Mike 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 Recovery Mike 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. | — | ||||||
| 8/3/25 | ![]() The Long Awaited Return of AGFL | 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 | — | ||||||
| 5/7/25 | ![]() Episode 141: Top Gunz Tri Team Camp De-Brief | Colin and Danny Discuss the trials and tribulations of TopGunz Camp and all the fun that was had! | — | ||||||
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| 4/13/25 | ![]() Age Grouper For Life Ep. 140: Super Sherpa and Cancer Survivor Dan Royce discusses triathlon life from the other side of the barrier. | 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 | — | ||||||
| 4/7/25 | ![]() Age Grouper For Life, Episode 139, Tim Surface- Founder of Final Surge | 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. | — | ||||||
| 3/17/25 | ![]() Ep. 138: Danny and Colin discuss dealing with injuries, surgery, and explore the mental impact of injury on sport. | 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 | — | ||||||
| 3/11/25 | ![]() AGFL Ep 137: Nate Thomas, Uniq Endurance | 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 Takeaways Nate qualified for Kona in 2019 after multiple attempts, highlighting perseverance in triathlon Cycling 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 company Nate's training emphasizes high-volume cycling with strategic intensity, minimal swimming off-season Topics Nate's Background Teacher for nearly 20 years Started triathlon in 2010 after doing P90X Completed 7 Ironman races, qualified for Kona in 2019 Became a triathlon coach with 4 athletes Family: Wife and two children (8 and 11 years old) Based in Bedford, Massachusetts New member of Top Guns Tri team Triathlon Journey First 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 speed Qualified for Kona at Ironman Norway 2019 (9:05 finish, 4th in age group) Completed Kona 2019 with a challenging experience (4+ hour run) Training Approach Cycling: Rides almost daily, 3 quality sessions per week Emphasizes VO2 max intervals (30/30s) and threshold/sweet spot work Long rides often 5-10% above race power to make race day feel easier Minimal swimming in off-season, focuses on 2-3 months pre-race Runs off the bike, typically 20-30 minutes after long rides Avoids complete rest days, preferring active recovery Uniq Endurance Business Apparel brand (t-shirts, sweatshirts, hoodies) Personalized canvas wall art for endurance events Recently added mugs with popular designs Uses Shopify platform and meta ads for marketing Offered 20% discount code for listeners: AGF4L Kona Experience Described the unique atmosphere and energy of the event Found the bike course challenging with headwinds Struggled on the run, finishing in over 4 hours Appreciated seeing pro athletes and the overall race experience Next Steps Nate to focus on injury recovery and prepare for Ironman Lake Placid 2025 Goal to break 9:30 at Lake Placid (targeting ~4:50 bike split, high 3:20s run) Continue developing Unique Endurance business Represent Top Guns Tri team in upcoming season Listeners encouraged to follow Uniq Endurance on social media and use discount code | — | ||||||
| 2/23/25 | ![]() AGFL Triathlon Episode 136: Mike Beeman, finisher of 110 marathons and 47 consecutive Boston Marathons | 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 | — | ||||||
| 2/16/25 | ![]() AGFL Triathlon Ep. 135: How Wellness Coach, Anthony McCauley, Utilizes Peptides in Training | 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 months Peptide 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 practitioner Doping 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 | — | ||||||
| 2/11/25 | ![]() AGFL Triathlon Ep. 134 Jeremy Woodward, 2x Heart Failure Survivor and Creator of "Run Empowered" | 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: | — | ||||||
| 1/30/25 | ![]() AGFL Triathlon Episode 133: Aaron Geiser, Endure IQ Coach | 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 @ 0:00 Aaron 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 @ 6:40 After 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 @ 18:23 Aaron 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 @ 45:01 Aaron 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 @ 58:16 Aaron 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 @ 1:09:21 The discussion concludes with both Aaron and Colin expressing gratitude for their productive working relationship and excitement about continuing to work together in the future. | — | ||||||
| 1/18/25 | ![]() AGFL Triathlon Episode 132: Raymond Botelho, Coach and Former Pro Triathlete | 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. | — | ||||||
| 1/13/25 | ![]() AGFL Triathlon Episode 131: Triathlon Vet and Top Gunz Tri Team Member, Norman Kim | 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 @ 10:00 Norman 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 @ 21:52 Norman 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 @ 39:00 Norman 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 @ 40:52 Norman 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 @ 1:03:05 Norman 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. | — | ||||||
| 1/7/25 | ![]() AGFL Triathlon Episode 130: Athena National Champion, Leslie Battle | 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. | — | ||||||
| 12/31/24 | ![]() AGFL Triathlon Episode 129: Colin's 2024 Season Recap | 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 @ 0:00 Colin 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 @ 6:00 Colin 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 @ 15:00 Colin 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 @ 39:00 Looking 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 @ 1:02:00 In 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 | — | ||||||
| 12/23/24 | ![]() AGFL Triathlon Episode 128: Clay Emge | 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. | — | ||||||
| 12/3/24 | ![]() AGFL Triathlon Episode 127: Scott Tindal, Fuelin Updates, and Nutrition Talk | 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 triathletes Topics Fuelin 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 planned Off-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 rehabilitation Common 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 cycles Personal 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 plans Next 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) | — | ||||||
| 11/26/24 | ![]() AGFL Triathlon Episode 126: Elite Amateur Triathlete, Donald Brooks | 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 | — | ||||||
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