Kona Kamps (Triathlon and Endurance)

Caitlin Alexander is this year's age group champion (30-34) at Ironman Des Moines 2022. Caitlin's Race Data: https://bit.ly/3oDHW0A SUBSCRIBE: iTunes: apple.co/2MLBzb2 Podcast Index: bit.ly/3gSMbRB

Justin Riele is the world champion for the 25-29 age group at the 2021 Ironman World Championships in St George (run May 2022). Justin's Race Data: https://bit.ly/3yvtsUO SUBSCRIBE: iTunes: apple.co/2MLBzb2 Podcast Index: bit.ly/3gSMbRB

Maggie Rusch is the 2022 overall champion at Ironman Tulsa. Maggie's Race Data: https://bit.ly/3QLaTnV SUBSCRIBE: iTunes: apple.co/2MLBzb2 Podcast Index: bit.ly/3gSMbRB

Jessica Jones Lasley is this year's age group champion (40-44) at Ironman Tulsa 2022. Jessica's Race Data: https://bit.ly/3OGgOZt SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Our friend from LA Tri Club days Lynne Fiedler tells us all about the surprise and thrill of victory at this year's World Championships in St George, Utah. She is the world champion for the 60-64 age group. This one was a nail-biter! Lynne's Race Data: https://bit.ly/3MV8hk4 SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Simon Butterworth is this year's World Champion in the 75-79 age group at the Ironman World Championships 2021 (race May 2022). Simon tell us all about getting through the challenging course, what it's like to still be racing and winning, and the thrill of the world championship! Simon Race Data: https://bit.ly/3xNEwO6 SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Julie Dunkle is this year's World Champion in the 55-59 age group at the Ironman World Championships 2021 (raced May 2022). We are so excited for Julie, one of the hardest working athletes in Ironman triathlon. Julie's Race Data: https://bit.ly/3xwNzmc Julie's Amazing Coaching Company: https://bit.ly/3QcDaTY SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Eric Engel is this year's World Champion in the 35-39 age group at the Ironman World Championships 2021 (raced May, 2022). Eric tells us all about this exciting race, experience on the Zwift Triathlon team, and what it feels like to be a world champion. Eric Race Data: https://bit.ly/3aPi4v3 SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Ian Minster is 2021's 35-39 age group champion at Ironman Tulsa. We got lost in the shuffle and failed to publish this great interview. Oops. So sorry! Ian's race data: https://bit.ly/3zAQHzd SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Alfredo Ramirez Pinho is this year's 30-34 agre group champion at Ironman Tulsa. Yeah, this one got lost in the shuffle, but it's worth it! Congratulations Alfredo! Alfredo's rate data: https://bit.ly/38S74fw SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Karen Monuszko is this year's 25-29 age group champion at Ironman Tulsa. She gets up at 3am to do workouts because she is also a very busy medical student hoping to become an oncologist. Coached by the great and powerful Duane Franks, this is Karen's first Ironman distance race and she put on a master class. Congratulations! Karen's race data: https://bit.ly/3lzudaw Support the show: bit.ly/3qsNQS3 SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Miranda Tomenson is this year's Ironman Tulsa North American Champion for the 35-39 age group. We talk with Miranda about her years as a pro, and her return to racing as an age grouper. Congratulations! Miranda's race data: bit.ly/3j10LY9 Support the show: bit.ly/3qsNQS3 SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

From world-class rower (those are the skinny boats with the fellow balanced on the end with a shouting funnel) to champion Ironman athlete, Brianna Stubbs talks with Lilias and David about her journey in to endurance sports (on land) and triathlon and her victory at Ironman Tulsa in the 30-34 age group. She had to fight for this one! Brianna's race data: https://bit.ly/3hM4to4 Support the show: bit.ly/3qsNQS3 SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Jana Richtrova is the 2021 (defending) Age Group Overall North American Ironman Champion at Ironman Tulsa. She dominated a stack age group field with a monster bike ride and a tough, hard fought run. Lilias and David talk to her about getting back to racing, leaving it all on the line, why never turned pro? and many more interesting topics with this most interesting of Iron-athletes. Jana's race data: https://bit.ly/3ABKQYc Support the show: bit.ly/3qsNQS3 Free Speed Lab: https://bit.ly/3dOKF25 SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Alexandra "Alex" Dronkers is the 2021 Ironman Tulsa North American champion for the female 70-74 age group. She is a delivery nurse with eight Ironmans under her belt since her first Ironman at age 64. Alex's race data: https://bit.ly/3dsFkgw Support the show: bit.ly/3qsNQS3 SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Tom Lehr is the 2021 Ironman Tulsa, North America mens' 55-59, champion! You can read his famous race report on Facebook here: https://bit.ly/3gPt5wO. We had a great time getting to know Tom, learning how he prepares, how he races, how Tom cultivates friends! Tom's race data: https://bit.ly/3qwgDW4 Support the show: https://bit.ly/3qsNQS3 SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: bit.ly/3gSMbRB

Beni Gras Thompson returns to the podcast as the 50-54 female North American champion Ironman Tulsa 2021. Tulsa was off-the-hook. A new venue, athletes chomping at the bit to race, some rain, some rough road, and some incredible performances. Beni is among the exceptional champions from Tulsa 2021. Coming back from achilles injuries, she brings her unique positive perspective to racing. "Don't limit your dreams!" Beni's race data: https://bit.ly/3zQR1rg Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Podcast Index: https://bit.ly/3gSMbRB

Dougin Walker is the 55-59 champion for Ironman Florida 2020. You'll see Dougin and his girlfriend out on many courses because they LOVE to race. That made 2020 a tough year (for Dougin and all of us)! Congratulations Dougin and welcome to racing... Dougin's race data: https://bit.ly/3xuArey Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Steve Jackson is the 30-34 champion of Ironman Florida, 2020. He broke 9 hours and he has a full-time job running complicated systems for power plants in Florida. What's my excuse? Nothing. His wife Mindy is his secret weapon on the sidelines. Steve's race data: http://bit.ly/3lvMMKU Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS STEVE LOVES: Everyman Jack(son): http://bit.ly/2pcGaI6

Time to test! Let's put some progress up on the board! Lilias and Coach Marco talk about doing a run test and benchmark, why we do these painful (but satisfying, right?) sessions, and how and where to get it done. Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Marco Nicoli: bit.ly/2PhtXeh

Who wins her age group when her first triathlon is an Ironman? Katerine Yenko, does, the 2020 champion of the 18-24 at Ironman Florida! Congratulations! Her day by the numbers: http://bit.ly/3btWJ82 Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Using some paddles to get stronger on the swim. Lilias and Coach Marco talk all about it. Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Marco Nicoli: bit.ly/2PhtXeh

Megan Moa came late to Ironman triathlon, but she made up for "lost" time with her grit, determination, and winning attitude. This has been a tough year for triathletes (among others) but Megan found a way to still reach the top step! Congratulations! Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS MEGAN LOVES: Infinit: http://bit.ly/2OyndLZ

We like all the champions on Kona Kamps. But we can't wait to hang out with Tom Russell in Kona this year! This guy won the 50-54 men's division at Florida. You can hear his laser focused heat cooking workouts in training and the competition on the course. But don't you also hear the wry smile? Congratulations Tom! Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Learn to love and master the zone two run. The run that builds the endurance engine! Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Marco Nicoli: bit.ly/2PhtXeh

Clarice Lorenzini is the 2020 champion for the 25-29 age group at Ironman Florida. When her husband deployed in early 2020, Clarice made Floridaid out of lemons! She tells us about some important struggles she's had to endure to find balance in her sporting life, coaching herself to the top spot, and her exciting plans for the future. Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS CLARICE LOVES: Speed Sherpa: http://bit.ly/2YE8i7Z

This week (in the torture chamber of Dr Marco Nicoli) we have that rare bird called the "Swim Bike Brick". Don't just do that 80 mile ride on Saturday. Start with a 4000 yard swim. Boo-yeah! Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Marco Nicoli: bit.ly/2PhtXeh

Mick Lewandowski is the 2020 Ironman Cairns Asia Pacific Championship champion for the 30-34 age group. With a swim of 47 minutes, this was his first Ironman and his first ever marathon. What a fun interview! We're expecting great things for Mick in the future. Follow Mick: https://www.micklewandowski.com Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS MICK LOVES: Cupcake Cartel: http://bit.ly/2PfiMTv Roka: http://bit.ly/rokastuff Shimano: http://bit.ly/2OkW13G

Hate intervals? Don't like getting faster and stronger? In this episode, Coach Marco Nicoli describes the what, how and value of the dreaded intervals and pumps us up to embrace the improvement. Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Marco Nicoli: bit.ly/2PhtXeh

Sarah Thomas is the 2020 35-39 age group champion and the top female age group champion for Ironman Cairns the Asia Pacific Championships. Sarah is nothing if not consistent. This is her fourth-straight championship at Cairns. Coached by Brett Sutton, she tells us all about her journey to the top spot and how it is working with Trisutto. Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS SARAH LOVES: Wyn Republic: http://bit.ly/2TYetBf

Kent Cross is the 2020 25-29 age group champion for the Ironman Cairns Asia Pacific Championship. After an exciting start as a race car driver, he began to look for a sport more reliant on his hard work and effort than the money in his and sponsors pockets. Vroom, vroom! Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS KENT LOVES: Koa Sports Coaching: https://bit.ly/3iKVXUM BMC Bicycles: https://bit.ly/3dhLxL9

Laura Jalasto was a cross country skier, then she road horses competitively. When her daughter was getting older leaving less time for horses, she decided to take on Ironman, and won the whole race on her first try. Wut? Listen to find out. What a cheerful, energetic, encouraging interview! Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Coach Marco Nicoli, the Endurance Quant, talks with age group athletes to help them use their bike or run power to improve. First is the diagnosis, then the prescription. This week we put Scott Ehrlich under the powerscope. Are you using power on the bike and/or the run and would like to make sense of the data to improve? Send us a note to info@konakamps.com and we'll get you set up for a free session for broadcast with Coach Marco! Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Marco Nicoli: bit.ly/2PhtXeh

It's one of those episodes. Jon Breivold's first triathlon and he wins the whole piruka! He's the overall champion for this year's Ironman Tallinn. Coming from a (pro) cycling background, Jon is no slouch. He's got a ways to go on his swim, his run is very solid, and he's looking to turn pro (triathlon) in the coming months. We expect big results from him in 2021 and beyond. Coaches, this guy is uncoached. Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS JON LOVES: Sponsors! Jon is unsponsored...

Another very delayed interview due to Cov19! We're sorry! Let us introduce you to the amazing Lesley West, a Scottish lass living in Melbourne, Australia and dominating the 35-39 age group at the 2019 Ironman Western Australia. You're going to be seeing big results from Lesley in the years ahead! Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS LESLEY LOVES: Fluid Movements: https://bit.ly/3i6owvB First Wave Fitness: https://bit.ly/33Z0Gg4 Giant South Yarra: https://bit.ly/3i6j1Nk

Kaspar Loog is this year's M40-44 Ironman Tallinn champion (and the fastest Estonian)! Kaspar had a smoking hot 2:47 marathon and he learned to run that fast because he believed in his coach. As you can see from the photo, he has no sponsors. Hey sponsor! Kaspar will be the best spokesman for your brand! Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Another great interview lost in the Covid 19 shuffle. Jake Flynn was the 2019 Ironman Western Australia champion for the 25-29 age group. As we begin to get back to racing, get inspired by the journey Jake takes to the top step of the podium at an Ironman event! Congrats Jake! We'll see you in Kona someday! Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS JAKE LOVES: Santini: https://bit.ly/3hVwF5M Kask: https://bit.ly/3kwaEMy Fat Duck Cycles: https://www.instagram.com/fatduckcycles/ Science in Sport: http://bit.ly/2H2NON2

How steady is your power output on the bike and run? In this episode, Coach Marco Nicoli describes how to use your data to help measure out your effort more efficiently to get the race or workout you want. Are you using your power? Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Marco Nicoli: bit.ly/2PhtXeh

This one is a long time coming. It's our interview with Khloe Healy who is the winner of the 25-29 age group at Ironman Western Australia! You'll love this interview and Khloe's story and she works to get to the top step of the podium. We were about to release this interview then Covid19 happened, and happened, and happend, and...you get the idea. :( Congrats Khloe! We promise to be speedy on your next interview (soon!) Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Sonja Wieck is this week's special guest to talk about her life in triathlon (she's been on the podium at Kona) and her latest adventure leading a team on the new World's Toughest Race (Amazon Original). Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs World's Toughest Race: https://amzn.to/2PPZPrt Sonja Wieck: https://bit.ly/3g2ZNr3

In a new on-going series, Coach Marco Nicoli, the Endurance Quant, talks with age group athletes to help them use their bike or run power meters in order to actually improve. First is the diagnosis, then the prescription. The first show features our own Lilias Young as she looks for more power to increase her bike speed. Are you using power on the bike and/or the run and would like to make sense of it to improve? Send us a note to info@konakamps.com and we'll get you set up with Coach Marco! Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Marco Nicoli: bit.ly/2PhtXeh

Julie talks with Leslie Myers from Food Sense Now about getting healthy after a "few" weeks of indulgence during quarantine. They also answer questions. Shows are recorded every Tuesday and published Wednesdays. To get your question in the mix, send email to julie@konakamps.com. Next week we discuss "SLEEP"! Support the show: bit.ly/2RFZWaZ Coach Julie Dunkle: bit.ly/2RaPSXE Food Sense Now: http://bit.ly/2LRSvXX 4X4X48 Challenge: https://bit.ly/3hcSEpD SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Conversation about the upcoming Ironman VR Championship series. This is an opportunity for age groupers to earn entry to the Ironman 70.3 World Championships while doing a series of virtual races. Is this fair? Will it work? How do we participate? What are the rules? It's all covered. Rules for participation: https://app.ironmanvirtualclub.com/en/blog/ironman-vr-championship-series Shows are recorded live every Tuesday at 4PM pacific time. To participate, simply call +1-415-570-8009 or send questions to julie@konakamps.com. Next week we discuss the "Quarantine 15". Support the show: bit.ly/2RFZWaZ Coach Julie Dunkle: http://bit.ly/2RaPSXE SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

We will race again, but how will that race look? Julie takes your calls and questions to discuss everything racing in the Covid-19 era and beyond. Shows are recorded live every Tuesday at 4PM pacific time. To participate, simply call +1-415-570-8009 or send questions to julie@konakamps.com. Next week we discuss the "Quarantine 15". Support the show: bit.ly/2RFZWaZ Coach Julie Dunkle: http://bit.ly/2RaPSXE SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Welcome to the Julie Dunkle podcast! This week Julie and the call-in audience discuss plans to "Everest" (aka "Everesting") on their bikes this coming 30 May, 2020. Why? We are all struggling to figure our "why" during this quarantine and shelter-in-place time. Why not!? Google Doc: https://bit.ly/3cPTrKG Support the show: bit.ly/2RFZWaZ Coach Julie Dunkle: http://bit.ly/2RaPSXE SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

This week Coach Marco Nicoli, the Endurance Quant, talks about what is meant by "normalized power" and how this can be the secret to improving our bike. Are you using your power? Support the show: bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Marco Nicoli: bit.ly/2PhtXeh

Lilias and David kick off a series of conversations with Lisa Spencer about fueling for a healthy life and healthy training. It's tough! As endurance athletes we tend to fall in to the "extreme devotee" mode or "off the rails forever" mode. How can we get it together? Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Lisa Spencer Nutrition: http://bit.ly/2SnwE19

Olaf Kasten is the 2019 winner of the 45-49 age group at Ironman Western Australia. Olaf got fired from his banking job and it changed his life. He bought and read the book “Ironwar", hired a coach and qualified for Kona a few short months later. He used our sport to find his confidence again and Ironman took Olaf beyond his expectations in sport, work and life. Congrats Olaf! We’ll see you in Kona. Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs THINGS OLAF LOVES: Ceepo: http://bit.ly/2Y585cY High5 Nutrition: http://bit.ly/31LZSZY Nike Vaporfly 4%: https://swoo.sh/2UQThgn

Coach Marco Nicoli, the Endurance Quant, walks us through the advantages and differences of both heart rate and power when measuring performance and training stress. Your data is telling on you! Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Marco Nicoli: http://bit.ly/2PhtXeh

We're three months (more of less!) from Ironman Texas and it is time for a check-in and check-up! David and Lilias talk with Nick Wolda, President of Visit The Woodlands all about all The Woodlands, Texas and environs offers racers and families. The is a great place to visit and race! We check-in with Coach Julie Dunkle of D3 Multisport to review the challenge ahead and do a run-down of our preparation so far. This is going to be a fun, challenging course! Are the pre-race jitters starting? Coach Julie Dunkle: http://bit.ly/2RaPSXE SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs

Lilias has an FTP bike test on the schedule and she finds out all the "why" and "how" from Coach Marco Nicoli. Support the show: http://bit.ly/2RFZWaZ SUBSCRIBE: iTunes: apple.co/2MLBzb2 Google: bit.ly/2xzuWhs Marco Nicoli: http://bit.ly/2PhtXeh