Age Grouper For Life Podcast

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 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

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 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

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

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

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

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 @ 0:00 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.

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 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.

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 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

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 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)

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

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 @ 5:36 Marcel 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 @ 18:47 Colin 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 @ 38:13 Marcel 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 @ 59:30 Marcel 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 @ 1:03:10 Colin 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 @ 4:11 Matthew 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 @ 11:14 Colin 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 @ 13:27 The 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 @ 46:32 Matthew 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 @ 1:03:23 Matthew 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 @ 1:18:11 Colin 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 podium Implementing 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 belt Implementing 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 @ 8:10 Luke 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 @ 42:38 As 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 @ 1:06:25 The 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 approaches Topics Coaching 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 questions Coaching 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 results Considerations 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 benefits Next 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 @ 4:30 Tom 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 @ 24:00 The 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 @ 1:23:30 With 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 planned Topics • 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 data Next 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 direction Bike 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 journey DIA - 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 around Topics • 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 injury o Situational - depends on the workout, distance, your fatigue levels, etc. o Don't just quit workouts easily, but adapt if truly needed • Communicate with your coach about any changes rather than randomly moving workouts Importance 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 healthy Next 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 Takeaways Elliot finished 5th in his age group at 70.3 St. George despite bike mechanical issues and lack of bike fitness Importance of riding outdoors to prepare for race conditions and improve bike handling skills Benefits of using an aero bottle for easier hydration and fueling on the bike Preparing gear and equipment well in advance to avoid last-minute issues before races Topics Elliot's 70.3 St. George Race Recap 18-hour drive to St. George, arrived 4 days before the race Ideal weather conditions - not too hot or windy Struggled hanging onto feet in the swim after lining up aggressively Lacked bike fitness coming off the Boston Marathon 3 weeks prior Held decent power on the bike (218W NP, 1.04 IF) despite mechanical issues with rear derailleur Had to reset derailleur multiple times, ordered replacement part that arrived after race Legs felt dead on the run, struggled on any inclines due to lack of run fitness off the bike Importance of Outdoor Riding Provides terrain variation and handling practice that can't be replicated indoors Allows you to ride in different conditions (wind, heat, cold) to prepare for race day Recommends using tools like Strava heatmaps to plan safe routes Suggests getting comfortable changing flats by practicing outdoors Aero Bottle Benefits Easier to hydrate and fuel without breaking aero position Can mix concentrated nutrition for entire bike in one bottle and refill with water Improves aerodynamics by allowing locked-in aero position Recommends dedicated aero bottle models like Profile Design over standard bottles Pre-Race Preparation Check equipment (derailleurs, wheels, helmets) well before race and replace if needed Practice repairs like changing flats or fixing dropped chains Have a plan for nutrition and hydration needs during the race Next Steps Implement more outdoor riding to build fitness and handling skills Consider using an aero bottle for easier fueling on the bike Prepare 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 @ 0:00 The 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 @ 1:30 Daniel 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 @ 11:36 Daniel 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 @ 29:14 Daniel 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 @ 37:15 Daniel 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 @ 49:55 Daniel 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 @ 58:37 The 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 @ 0:03 Richard 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 @ 4:09 Richard 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 @ 32:06 Richard 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 @ 57:09 Richard 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 @ 58:59 Richard 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 @ 1:03:07 The 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 @ 1:07:59 When 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 @ 0:00 Matt 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 @ 18:02 Matt 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 @ 19:28 Matt 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 @ 24:02 Open 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 @ 30:40 Injury 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 @ 40:40 Matt 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 @ 45:11 Physiology 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 @ 0:00 Colin 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 @ 0:56 Elliot 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 @ 5:50 Colin 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 @ 19:15 Quads 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 @ 24:10 Colin 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 @ 33:50 They 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 @ 0:00 Brad 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 @ 1:43 Brad 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 @ 19:39 Brad 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 @ 25:17 Brad 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 @ 41:35 Education 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 @ 47:00 Brad 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 @ 50:32 LEVER 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 @ 0:50 Brian 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 @ 4:40 Brian 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 @ 6:43 Brian 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 @ 40:50 Top 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 @ 43:00 While 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 Takeaways NEVERSECOND 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 Approach Formed 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 Overview Started 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 Sponsorships Sponsor 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 Plans Grown 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 listeners Consider 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 @ 1:00 Amanda 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 @ 2:49 Amanda 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 @ 13:21 Amanda 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 @ 20:09 As 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 @ 37:09 The 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 @ 43:00 Amanda 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 approach Key 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 inspiring Topics: 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 sport Training 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 years Passion 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 racing Next 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 racing Topics: 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 2005 Training 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 schedule Racing • 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 marathon Balancing 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 flexibility Every 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 group Next 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!