IRACELIKEAGIRL

This episode focuses on what happens outside of the comfort zone when you CHOOSE to do the hard thing.  Whether that's a workout, a race, or a new experience, Amy and Angela talk about why you should deliberately seek out challenges that humble you, that excite you, and that take you back to being a beginner.  To remember the feeling of what it's like to be NEW, to be curious, and to just show up with NO expectations… no time goal, no podium goal.  To show up to learn and to have fun.  Because sometimes the most challenging  experiences are the ones that leave you the most proud. 

In this week's episode, we focus on finding the balance between wanting to perform and do our best AND trying not to sweat the small stuff.  Sometimes the key to getting through a tough workout, race day nerves, or comparing yourself to others is simply zooming out. So how do we find the balance between being competitive and staying grateful for what our body can do? Because yes, it's okay to want more—but it's also okay to pause and say, “This is enough today.” Whether you're chasing a PR or just trying to get through a tough training block, this episode is your reminder: not every detail deserves your energy. Big picture, big gains.  

We sat down with coach, athlete, and teammate Sarah Didier, fresh off a massive ride at the UNBOUND 350XL, where she battled the Flint Hills, sleep deprivation, and 350+ miles of brutal gravel to finish 5th overall

Training during race season often means longer workouts, more volume, and sometimes more speedwork, as athletes try to find peak fitness for their "A" races.  But intensity and volume can increase the risk of injury, so in this episode, we talk to athlete and physical therapist Christine Saleeba.  Christine gives us her biggest tips to try to avoid injury, from a PT perspective.  Also, toward the end, we do a rapid fire "hot takes" on all things PT, which gets a little controversial. :) Have a listen! 

A DNF (did not finish)— three letters that can feel like a gut punch to any athlete. Whether you're a seasoned triathlete or toeing the start line for your first ultra, not finishing a race can feel like failure. But it isn't. In this episode, we talk about Angela's experience at Ironman Lanzarote and get real about her DNF.  She was fit and ready to race at the start, but as we know, race day contains highs and lows and that is the beauty of sport. We also talk about DNFs- what they mean, how to cope with the emotional aftermath, and why they might be one of the most powerful teachers in your athletic journey. Have a listen! 

Cancelled swim, high wind warnings, rain, and a tornado warning that shut down the race completely for those who had't finished (which was a lot of people).  The 2025 Gulf Coast 70.3 was a doozy!  In this episode, Amy and her three teammates and friends recap the training and the race. Two athletes raced solo and two relayed the race, which gives an interesting perspective to the recap!  Have a listen! 

This is the episode you were waiting for! The third part in our "Learn to Love Series" with Guest host Lindsay Long.  The swim portion of of tri training and racing can be tough. Unlike biking and running, where more volume, speed, or strength work can translate to faster times, swimming often doesn't work that way.  Add in how much time swim training can take and the fear of open water...and well...we won't go on.  Because this episode is about learning to love the swim!  Some topics covered: Overcoming fear in swimming The importance of structured training  Setting goals and staying committed  Being patient  Realistic goals Tips and tricks Incorporating swim toys  Letting go of judgment  Have a listen! JOIN OUR SUMMER KICK OFF CHALLENGE:  https://www.iracelikeagirl.com/products/june  

What is the first thing you think of when you are asked- "Are You Race Ready?" For Angela, it's all about organization and equipment.  For Amy, it's about mental preparation.  Perhaps for some athletes, it's about feeling fit or getting in enough swim yards. In this episode, we talk about how to know if you are race ready and what being ready to line up at a start line actually means. Lots of great insights in this one.  Have a listen! 

"Right on Hereford, left on Boylston." To those who have run Boston, or are hoping to run Boston one day, that phrase can give you goosebumps AND the push you need to finish one of the most historic races in the world.  Special guests Veronique (V) Ranger and Seamus Woods are back for a second time to recap their amazing Boston performances.  They both had different builds this year than last year and V had a new coach, as well. From race build to finish line, we talk all things Boston in this episode.  Have a listen! 

Athletes often use the terms PR and PB interchangeably- personal record versus personal best.  But do they really mean the same thing?  In this episode we talk about what your personal best means- how to find it, how your PB changes as you age, and how you can keep seeking personal bests, despite what a time clock shows. Have a listen! 

Special Guest Laura Moretti Reece, RD is back and this time, she is setting the record straight on athlete nutrition. What is myth, what is fact and what is..."well it depends." And some of her answers will surprise you!  Laura is a registered dietician who works with athletes (male and female) at Boston Children's and has her own nutrition practice.  Some topics we cover: Fasted Workouts?  Do all workouts need to be fueled ? Do we all need electolytes?   Can you eat dinner late or eat before bed? Creatine- yay or nay? How much protein can we absorb? Should you change your eating according to your cycle? You can find Laura and her team at lauramorettird.com .  

Next up in our "Learn to Love" series- the run.  Are you someone who spends your triathlon looking forward to the run, or resigned to it? Have you been in a running funk lately, or just find running hard?  This episode is for you!  Some topics covered: Overcoming physical challenges while running Improving run form Embracing off-road running Love the walk break! Let go of pace Mindset matters Have a listen! 

Which of the three triathlon disciplines is your favorite to train and race?  What about your least favorite?  In this three part series, we will address how to love the discipline you perhaps like the least.  Or maybe you are in a rut with the swim, the bike or the run and can't find the motivation you used to when training.  Today we tackle the bike.  Topics covered: Overcoming fear  Knowing your way around a bike The joy of riding  Off road  Safety on the road  Metrics and Mindset Reality vs expecations  Bike fit and comfort  Have a listen! 

Have you ever felt like you have trouble buidling friendships with other women?  Or perhaps you feel like some women don't connect with you or understand you? In this episode, we take an honest look at why women might be hardest on each other and why sport can often shine a bigger light on this issue. We  dive into not only why that might be happening and but also what you can do about it. Topics covered: Women's perceptions of other women  Understanding biases in women's relationships Queen Bee syndrome  Imposter syndrome and its impact Overcoming social fears  Understanding ego  Embracing forgiveness and vulnerability  Have a listen!   

It's that time of year!  Training is ramping up, with some athletes deep into a race build for early season races.  You buy new gear, dream of PRs, and consistently check off workouts in you training plan. However, none of those things matter unless you are nailing the basics.  And if you are not getting enough sleep, or not fueling, or mistaking quantity for quality-- then you really have to be honest with yourself and realize that it doesn't matter how many intervals you do, it's possible that you are impeding your progress.  We are here to help you realize what you need to focus on to make your build season successful.  Have a listen! 

We all know that growth happens outside the comfort zone or that the "magic" happens outside the comfort zone. And we athletes might feel like we have succeeded in pushing ourselves past the comfort zone in our workouts and our races.  But we are here to challenge that notion.  How do you know when you are in the comfort zone?  What are the signs?  Even if we push ourselves in training, does that really mean we are out of our comfort  zone? And how do fear and vulnerability play a role? We challenge you in this episode to really think about if you are stepping outside your circle of comfort.  Have a listen! 

It's easy to be grateful when life is going your way, but is it possible to be grateful in the moment for life's challenges?  In this podcast, we discuss how you can transform your mindset by searching for gratitude in sport and life.  Some topics covered: Transforming negative experience  Finding growth in adversity  Embracing the present moment Quiet confidence  The power of goals and transformation  Embracing the journey over the outcome 

We are back with Part 2 of our body image podcast. We start with the pressure of appearance in professional sports and then move into understanding the relationship of weight and performance, and how to build healthy eating habits (no matter if your goal is weight loss, performance, feeling good, or all three). We discuss focusing  on health over aesthetics but also acknowledge the importance of feeling good in your body.  We went down lots of paths in this episode so have a listen! 

In this episode, we have an open and honest conversation on body image and sport. This episode was so long (and we could have kept going), that we are putting it out in two parts. In Part 1, we talk about body image and its impact on athletes and the pressure of performance. We delve into how childhood affects the way we see our bodies, as well as societal influences on body image. We even talk about Ozempic and debate about whether or not the era of "body positivity" is over.  A must listen for all athletes male and female, and we encourage you to be part of this conversation by emailing your thoughts to us at iracelikeagirl@gmail.com. Have a listen! 

In this episode, we explore the idea of being a lone wolf- whether that means training alone, or if you are single, or if you feel like you are alone even while in a relationship.  We dive into how to communicate with supportive and unsupportive partners; how solo racing and training can instill confidence; how to balance time and relationships; and how to embrace independence and self-love. Have a listen! 

Season 4 of the IRLAG podcast is starting out with a bang (pun intended)!  How does being an athlete affect sex and libido? Does it differ by gender or training season?  We talk about all of this, plus the topics below.  Trust us, you don't want to miss this one! Sex as a performance booster  The role of sleep and stress in sexual arousal  Understanding emotional connection Role of communication Supplements  Saddle sores and other physical issues  Tips for enhancing your sex life as an athlete  

In our last episode of 2024, we ask the not-so-simple question of "Did You Get Where You Needed to Go?" Perhaps it wasn't where you wanted to end up, but is it where you NEEDED to end up. We also talk about the two different interpretations of the word "need," and how that impacts how we view want vs. need.  And on another note, THANK YOU for listening to us for another year!  Please hit that follow button, share the podcast, and we will be back for season 4 in 2025!  

What happens when pain and injury become chronic? When the structural issues have healed and when doctors and PTs can't find anything else wrong, yet there is still pain? In this episode, we dive into the pain/brain connection as it relates to athletes with special guest, Daniella Deutsch. Daniella is the Co-Executive Director of WellBody Psychotherapy and the Co-Founder of the Pain Reprocessing Therapy Center. Topics covered: Understanding Pain Reprocessing Therapy  Structural vs Neuroplastic Pain  Personality Traits and Pain Perception The Role of Fear in Pain Management Creating Evidence Lists for Pain  Scientific Evidence of PRT Myths and Misconceptions of Neuroplastic Pain Have a listen!   

December is a strange month in the athlete universe.  Most athletes have come off a rest block or are about to take one; the days are almost at their shortest of the year; winter training groups might be on holiday break; and there may or not be any rhyme or rhythm to training.  We are here to help you through this month. Topics covered include how to come off a rest block, planning 2025, coaching, how to handle training in December, and if Angela and Amy can punch each other in a boxing class ;). Lots of info and fun in this one, as usual! Have a listen. 

Angela and Lindsay Long (coach and athlete of Angela's) join Amy for a race recap of Ironman Cozumel.  And although there is talk of the gorgeous swim, the 3 loop bike, and the hot run, the conversation detours into adjacent topics- how to do 3 Ironman races in 4 months, colliding with a truck (!!), and debates on carb consumption and hydration and fueling. So much is covered in this podcast and a massive congrats to both Lindsay and Angela on their strong performances to wrap up their 2025 season. Have a listen! 

In this inspiring episode, we sit down with Suzanne Dyer Wise an 80-year-old triathlete whose journey redefines age, endurance, and the human spirit. We talk about how she got started in sport and triathlon; her training routine and how she keeps herself healthy and strong; her involvement in helping those in recovery on Cape Cod; and her last race at USAT Nationals where she placed 3rd in the nation and is now going to Worlds in Australia in 2025. Suzanne shows us what it means to push the boundaries of physical and mental strength at any age and embrace a mindset that says, “It's never too late to chase your dreams.”  www.recoverycafecapecod.org Suzanne Dyer Wise 153 Corporation Road Dennis, MA 02638  

The end of the season is a good time to think about what worked and did not work, in terms of training, racing, and then budgeting for all of that training and racing.  In this episode, we talk about how to save money and time in these aspects.  We give concrete examples for how to structure a week, the bare minimum equipment you need to succeed, and other tips and tricks for time crunched and budget conscious!  Have a listen! 

The tag line of the Norseman Triathlon is “This Race is Not For You.” The Norseman is a full distance triathlon in Norway comprised of a freezing cold 2.4 mile swim, over 10,000 feet of climbing in 112 miles, and a marathon with a hill called “Zombie Hill.” Over 5000 people apply each year for only 250 slots. So what motivated Frankie Forzoni, as a newbie triathlete,  to enter the lottery and claim her spot? Her story is incredible. She was hit by a car in 2020 and had serious injuries, began swimming in her rehab, and decided to jump into triathlon. The Norseman was her FIRST long course triathlon and not only that, she trained for this race in hot and flat Singapore. But once you hear Frankie talk in this podcast, you will realize why and how she succeeded in one the hardest triathlons in the world. This is a great race recap, from her build to equipment, to race day.  Have a listen!

This past weekend, it was the men's turn to have their World Championship at Kona, and Angela was there for the race week build and for race day! She tells us what the vibe was like, the pre race details, and what she saw on the ground on race day. We also discuss the merits of a split World Championship.  Lots of great performances on race day on a tough course.  Have a listen! 

The off season can be a tricky time for an athlete. In fact, we don't even love the phrase "off season", so we came up with a NEW name halfway through this episode! While some athletes may look forward to a break from training or more unstructured workouts, other athletes may want to keep a schedule of swim, bike, run and are still motivated to train through the end of the year.  So what's the right approach?  We are here in this episode to tell you that there isn't one right approach to the off season.  There are no hard and fast "rules" because every athlete is different. And while we do agree that most athletes need a small break to let their mind and body recover, there are many ways to have a successful off season!  Have a listen! 

What happens when an injury becomes chronic and the way out is not what you envisioned? This is not just an episode about recovering from an injury (or in Amy's case, perhaps two injuries). It's about the journey into Amy's chronic injury, how it progressed and became constant, and the frustrating mental toll over 18 months that included multiple doctors, treatments, false starts, fear, doubt, and finally hope and a change in perspective.  The first half of this podcast focuses on the physical- the progression of low back and hip labrum pain- symptoms, treatments, and more.  And the second half delves into what happened when Amy basically hit rock bottom and spiraled into a place she needed help getting out of.  The way out was found not only externally (with PT and strength and progression), but also was found within, by taking a deep dive into her brain and the subject of neuroplastic pain in order to get out of chronic pain and also find a new path forward, mentally and physically.  Have a listen! 

It was a great day for Angela Naeth at Ironman Chattanooga with a 6th place finish at her first Ironman after recovering from a broken hip and surgery in March.  And what a comeback!  She averaged over 25 mph on the bike and ran a 3:12 marathon. In this episode, we talk about the wild week before race day, how she approached a time trial start with no swim, her execution of nutrition and metrics, and her big takeaways from this first race back and the new bike course. Lots of good insights in here and a warning about sending a video of overalls... Have a listen! 

Fresh off the race course in Nice, France, we have an awesome interview with teammate Silver Bohn, who just completed Ironman World Champs!  This was Silver's 16th Ironman (!!) and one of the most challenging courses she has ever raced.  We talk about her build as she worked through back and knee issues, the vibe in Nice, and the race itself.  We also spend some time talking about how someone who lives in flat Florida trains for one of the craziest bike courses on the Ironman circuit!  Have a listen! 

We have some fantastic listener questions for the month of September!  Topics covered in this episode: Adding extra races at end of the season that you were not planning on doing? Mental attitude when training in the heat  Will heat training make you more sensitive to the cold?  How do you have enough energy and time to get everything done?  How do you take the leap into gravel if you don't have lots of gravel near you? Colostrum supplements ? Cramping on inner thigh while hill climibng on bike? Tips for traveling abroad for a race- from how early to get there, to keeping your bike in one piece, to food choices? Angela's big troublehooting tips for overseas travel issues! Why is it important to keep your coach during the off-season and why is the off-season important? iracelikeagirl.com  

Two-time Ironman Chattanooga winner (2014 & 2019) Angela Naeth talks all things Chatty in this course preview.  We talk about why this race is so special to her and then go through everything from the layout of transition to the hilly run course. And yes, we talk about the NEW bike course, which is now only 112 miles and is mainly on a highway.  Whether you are about to race Chattanooga or are thinking of racing it, this preview is for you! Have a listen!

Do you ever find yourself bogged down by the "what ifs," or being held back because of a lack of confidence or uncertainty?  We all have moments of anxiety and fear, but often those worries hold us back from moving forward and being free- in sport and in life.  This episode takes a deep dive into the role of fear and how powerful a hold that emotion can have on us. Topics covered: Fear and the role of purpose Overcoming fear and self-sabotage Letting go of control  Living without regrets Overcoming preoccupation Finding peace and freedom  Finding joy and fulfillment  Have a listen! 

Whether you have a coach, are a coach, or are thinking of hiring a coach, a successful coach-athlete relationship relies on many factors.  Yet even the obvious parts of coaching, like putting in a week of training, is more nuanced and multi-faceted than just putting in workouts.  In this episode, we cover everything from the behind-the-scenes decision making, to the best ways to communicate, to what data we look at, to what we really want for our athletes when they race.  Have a listen! 

The dog days of summer are here, and with them come the "dog days of training"- when the novelty of those blissful warm summer days wears off; and instead, we find it harder and harder to stay motivated to keep the training going through heat, summer activities, and a month where there isn't too much racing happening.  In this episode, we cover ways to combat summer fatigue. Topics covered: Navigating the August Slump and Motivation Managing the Heat and Adapting Your Training  Taking Vacations / August Breaks Avoiding the Trap of Comparison  Why are you doing this 80/20 for goals and 3-2-1 rule Prioritizing Sleep and Nutrition

In February of this year, as she was training for Ironman Texas, pro triathlete Angela Naeth suffered what could have been a career-ending injury: a femoral neck stress fracture.  In March, she had to have surgery in order for it to heal properly. Just last week, she raced Challenge Cap Quebec, a half-distance triathlon, which proved to be a successful rehearsal for bigger goals ahead.  But how did she get from needing to use a mop to stand up to crossing the finish line of a 70.3 almost 6 months later? In this episode, Angela tells her story. Her success lies not only in her positive mindset, but also in her willingness to let go. And at the end, she talks about her biggest takeaways from dealing with such a severe and scary injury.  

Everyone has a story, and Sara Davis's story is pretty remarkable.  At 17 years old, Sara watched her sister battle a severe eating disorder, and then take her own life. When Sara went to college, she used alcohol and drugs to avoid feelings and grief. In 2006, months after her father passed away from a heart attack, Sara decided to get sober and found meaning in helping others. This is also when she found triathlon. Sara shares her story in the first half of the podcast and then in the second half, we talk about mindset, negative and positive self talk, how to break out of the anxious “what ifs,” and finding the balance between the emotional brain and logical brain.  The book mentioned: Burnout: The Secret to Unlocking the Stress Cycle by Amelia and Emily Nagoski Sara's charity: https://www.myedin.org https://www.psychologytoday.com/us/therapists/sara-davis-alpharetta-ga/262701  

The phrase "try hard" is ingrained in sport.  We "try hard" to hit our numbers. We "try hard" on race day. We "try hard" to stick to a nutrition plan...to make it to a track workout...to finish that interval.  You get the idea.  So what if we tried "less?" What if we let go of the combination of the word "try" and "hard" and just....let go? In today's podcast, we talk about just that.  Some topics covered: The tendency to overdo it in training and racing The role breathing and flow state play The power of trying less Relaxation and proper breathing for performance  The importance of recovery and time off  Flexibility and training in nutrition  Finding joy in training and racing Have a listen! 

The Tour de France is considered the most prestigious cycling race of the year. For three weeks in July, 20-22 professional cycling teams, each comprised of 8 riders, complete 21 stages of riding, covering about 2200 miles in the Alps and the Pyrenees.  And while we may not be able to sprint like Biniam Girmay, or climb like Tadej Pogacar, or time trial like Jonas Vingegaard, or win 35 stages (let alone one) like Mark Cavendish, there are many lessons to be learned from these riders and their teams. In fact, you might have more in common with them than you think. In this episode, we talk about what you can take away from these atheltes and use in your own training and racing and life. And if that doesn't pique your interest, then listen in for a vocabulary lesson from Angela and you, too, can make it your "word of the day."      

You have done the training.  You have followed the plan. You think you are ready for your race.  But are you truly setting yourself up for success or are you possibly getting in your own way before the race even starts.  In this episode, we talk about some common issues that (conciously or subconciously) might be sabotaging your race day before it even starts.  From mindset to maintenance, it's all in here. Have a listen! 

[REPOST] We are so excited to bring you our conversation with Dr. Kate Ackerman. Dr. Ackerman is the medical director of the Female Athlete Program in the Sports Medicine Division at Boston Children's Hospital and is now on the forefront of research involving female athletes and perimenopause and menopause. There are very few reliable studies involving older female athletes and Dr. Ackerman and her colleagues are working to change that with the  Female Athlete Program , an innovation hub for the Wu Tsai Human Performance Alliance. Their center brings together national and international sports medicine clinicians and researchers with the aim of answering fundamental physiological and sports performance questions related to female athletes. We cover a lot, including what supplements she recommends, why hormone replacement (HRT) can work, if you are a candidate for HRT, and what we women can do to help us feel strong and perform well from our 20s and 30s to our 60s and 70s.  Have a listen!

Sports Dietician Laura Moretti Reece is back to debunk and demystify some of the biggest topics in sports nutrition.  Topics covered: What are macros and what should my macro goals be per day? Does cortisol make you gain weight? Can you do morning workouts fasted? What does underfueling look like? Is it possible to have too much sugar while training? What should you eat before bed if you are hungry? How to sift through the BS on social media Does an anti- inflammatory diet work? What does clean eating mean? Laura's top tips for athletes this summer https://www.lauramorettird.com

We are back with Part 2 of listener questions!  Lots to dive into in this one! What workouts can you do if you can't bike or run, but can walk  How to stop early plantar fasciitis When do you need a recovery drink after a workout?  And when do you not need one? Which is bettter: riding and running by power or heart rate?  Are power and cadence outdoors important to have?  What if you only have them when on your trainer? Why does ironman have splits at the most random spots? How often should you FTP and CSS test? (Functional threshold power and critical swim speed) Critical power discussion Does panic training work?  What if you really are not ready for an upcoming race with 3 weeks left ?

Happy June everyone!  It's time for another round of listener questions, and we had so many that we split it up into two parts.  Part 1 answers the questions below: Balancing open water vs pool sessions How do you get over being pummeled in a swim ? How to find the joy in swimming and not overthink everything?  Is a TT bike boring? Is a TT bike harder to ride than a road bike?  How do you clip in and not die? How do you strength train so you don't have dead legs on the bike? How do you improve mobility in your hips, shoulders, and ankles? How often do should you clean your bike and can you use degreaser? 

Race season is here! We know that a lot of listeners are short course athletes, so in this episode, we talk about 10 ways to nail your sprint and olympic distance triathlon.  Whether you are new to short course or a season veteran, there is always something to learn or re-learn. From how to structure training to transition tips to pacing to nutrition, there are lots of good tips in here!   Sodium and Hydration calculator:https://angelanaethcoaching.com/pages/fuel-and-hydration-quick-planner

“If you saying everything is fine, you are already lying to yourself. You have to sit down with yourself and deal with everything going on in your head.”   This podcast is all about getting control of mental game- in training, racing, and life.  While we are often good at faking it til we make it, it's often better to confront the fears, distractions, or worries that hold us back and work through them.  The mind-body connection in training and racing is REAL, and in this podcast we talk about some ways to get your S#%& together so you can train and race with freedom and gratitude. Have a listen! 

If you are curious about ultrarunning and not sure how to transition from triathlon into ultras, this episode is for you.  Holly Goodman is a top age group Ironman triathlete who was looking to branch out from triathlon and reconnect with her passion for sport.  After completing Kona in 2022, she shifted into ultraunning (well, she also still did an Ironman last year!). Most recently, Holly came in 3rd overall in her 50 mile race. This podcast was going to be a recap of that race (Rock the Ridge 50 Miler), but we end up diving deep into the world of ultra running- from training to nutrition to equipment to pacing.  Lots of great info in here!  Have a listen! 

Everything is bigger in Texas, they say, and this year's Ironman Texas confirmed that adage.  Big winds and hot temps made the race challenging, but I Race Like A Girl teammate Lindsay Dibona showed why she is a top age grouper, as she swam, biked, and ran her way to an impressive 1st place age group and 5th overall AG female with a 9:59:04. In this episode, we talk about the build up to Texas, and then dive into the race.  Lindsay also shares how she stays motivated with 4AM wake ups and balancing motherhood and work. Also, a reminder that you can still sign up for our 250 Mile Challenge to support the podcast and get some swag! Use the link below! https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c