Tri Wolfpack

Coach BK and super friend and fellow triathlete chatter about "failing" at Ironman races, the gifts that are giving from that and the resilience and fortitude required to hold your own lines.   BONUS : a real good story about an Ironman swim that tried to take out some triathletes. www.bonniekissinger.com

Show notes: (0:40) Bobby's Story: Epic transformation from alcoholism (3:12) Personal Growth of the Ironman Journey (5:30) The "Got Your Back" mentality within the Triathlon Community (8:37) That Texas Ironman Belt Buckle (10:17) Start off that Swim Well; layout, run prior to swimming, Visualize the start, the swim! Utilize a mantra during practice swimming and racing. "I am stronger." (15:30) The Canal, not bad at all (17:00) Successfully managing the battles within the swim, work to NOT flip on your back to "recover" in swimming (21:00) Swim to Bike transition, prep for transitions the day before and weeks before in training (25:30) Bike, PAY ATTENTION, electrolytes Bike to Run Transition, look at it the day before, memorize landmarks, it's long, careful with hot pavement (35:30) RUN, lots of people not doing their electrolytes correctly and getting sick, 3 Loops, when are you going to visit special needs (43:45) Run fueling and hydration / electrolyte conversation, know how to management the deviations, duck and weave, how to stay cooler with hand helds and arm coolers. (46:30) Have you visualized your race finish. That first ironman finish is so special. (47:20) What is your mantra. For Bobby's son, "I got this".

Coach BK and fellow ironman triathlon Alissa Swartz chats about the benefits of strength training for the ironman triathlon, especially the woman athletes.   If you'd like to get a snapshot of where you are at, hook up with us to do a free athlete health/performance assessment. Complete this form and we will schedule a phone chat. www.bonniekissinger.com/aha

Coach BK and fellow athlete Susan Lyons, Wolfpack Tri Club athlete, chat about Waco 70.3, 2019.     If you are interested in a free athlete health/performance assessment, complete this form!  www.bonniekissinger.com/aha

Coach BK and fellow Ironman triathlon Michele, Wolfpack Tri Club athlete, chat about great things to do to help with reflection on the life/race season.   Check out this article on wrapping up and planning for the next race season! http://www.bonniekissinger.com/how-to-start-your-off-season-well/   If you are interested in a free athlete health/performance assessment, complete this form!  www.bonniekissinger.com/aha

Coach BK and Wolfpack Tri Club athlete Carissa Dukes chat about the Ironman Louisville 2019 experience. Her perspective comes from a mom with two young kids and her take on the swim being cancelled.  Honest words from the heart. www.WolfpackTriClub.com Free athlete health/performance assessment. www.bonniekissinger.com/aha

Coach BK and athlete Angie K chat about the fine points of Ohio 70.3   www.TrainwithCoachBK.com Free athlete health/performance assessment. www.bonniekissinger.com/aha

Coach BK and Coach Gina share a funny or two about peeing in shoes and not adulitng those shoes very well.   www.bravingkarma.com

Coach BK and Wolfpack Athlete Shelona chat about their experiences at Muncie 70.3.  This is a fun and wonderful race for experienced and new triathletes.   Free athlete health/performance assessment: www.bonniekissinger.com/aha

Coach BK and Derek Redenius, boyfriend, chat about his experience of volunteering at Ironman Texas in 2018.  He gives a wonderful perspective from a non triathlete point of view, as well as from the the view of being a significant other supporting an ironman in training.

Coach BK and Michael Folan chat about how Infinite Nutrition is an excellent method of fueling for training and racing for endurance races/adventures. Check out more information at www.bonniekissinger.com/trainingnutrition Free Athlete Health Assessement at: www.bonniekissinger.com/aha Save $$ with discount code: "BKCoaching" Check out Infinite Nutrition at : https://www.infinitnutrition.us/  

Coach BK and athlete Sarah Brown chat about the "Heart of Endurance".   We come to it in search of ... We find ... Part 2:  How The Heart of Endurance helps us to heal Part 3:  How the Littles are Watching

SWIM:  AG wave start, off the beach, standing waist deep start, buoys on your right, sunny on one side   BIKE:  Not flat, maybe not fast, a bit of a challenge     RUN:  Unpleasant.  Mostly dirt roads and can be incredibly hot.  Well supported.  

What will get in the way of a successful (successfully executed) What is a Successful Ironman Season Healthier and happier in the other side Not divorced, family not disgruntled Evolved into the next version of yourself Meet goals Managed yourself well in training AND racing Habits that Really Get in the Way of a Successful Ironman, and may result in a DNF Not doing it for yourself or the healthier whys.  You are not “a real triathlete” until you do an ironman.  Peer pressure. Doing it for Status.  Unhealthy drive to do the really hard things to prove that you are good enough. Dreamboard or vision board.  YOU HAVE TO REALLY WANT IT.  For yourself for it to be enjoyable and “successful”. And not a shit show. Losing track of your why Dreamboard Not resting and recovering enough. Utilizing too aggressive of a plan, some plans cycle 3 weeks on and one recovery.  Some (ours) do two weeks on, one easier. Acknowledge that recovery is mandatory and do it.  (don’t complain about it) Have a plan that works for your lifestyle, life demands, etc Listen to your body, have a sounding board and alternative activities that are more “rest like” that are productive but won’t tear you down.  Wear you down.  Drag you down.   Not be consistent and disciplined.  Not get up in the am.  Staying up too late.  Have that 3rd glass of wine. Not learning the ever important nutrition discipline.  You need to be very consistent with what you try and make small changes.  Learn to ask your body specific questions in order to know how to fix the things that BEGIN to go sideways (before your yacking in the john) Not understanding the principles of hydration/electrolytes fueling Injury. How to communicate to coach (or …) and how to fix early before it becomes a big darn deal.  THIS IS A BIG ONE. Lack of strength training and self care.  Not fucking doing your yoga or stretching.  Ironman is a lot of motion in one dimension → injury. Strength training keeps all joints CENTERED.  Running, biking (in general) tend to not unless your form is PERFECT. Not honoring limitations Not preparing for course specifics such as bike elevation gain or hot runs, choppy water, wind. Not learning some technical aspects, mostly concerning the bike.  Bike stations, tire changing, dropped chain and generally not having a lot of bike handling skills. Not training smart, like heart rate training. Driving too hard, working too hard. Not having a coaching.  (Coral’s example of her first ironman. Sounding board, etc).  Or expecting/thinking that you can travel the EXPONENTIAL LEARNING CURVE by yourself.  The books and groups are awesome, however … if you are not perfect or slightly cra cra or identify with being a hot fucking mess … you might want to get a coach. Namaste.  There are some great structure programs with support groups that provide great plans.  However, they do not have tailored help and instruction for those that have specific needs.  Do you have issues like swim anxiety or hip issues …. Because in ironman, little issues become big fat issues fairly quick.  And might end a season or make a race a complete crap show.

  Coach BK and Yuri Elkaim chat about how important nutrition and  health eating is, especially when considering endurance athletes and female health. Yuri Elkaim is a health and fitness expert, "energy nutritionist", and author of The All-Day Energy Diet. He wrote this book for himself - he battled for 20 years with crippling health issues, which included extreme fatigue - as well as millions of everyday people for whom low energy is robbing their lives. Now, serving over 250,000 people on a daily basis via email and with over 15 million Youtube videos watched, Yuri is most famous for helping people enjoy all-day energy and amazing health in a very short period of time without radical diets or gimmicks. He holds a bachelor’s degree in Physical Education and Health from the University of Toronto and is a Registered Holistic Nutritionist. Yuri is also a former pro soccer player and served as the strength & conditioning and nutrition coach at the University of Toronto for 7 years. He's on a mission to transform the lives of more than 10 million people by 2018. For more visit: http://www.yurielkaim.com

Coach BK of BK Coaching and Ironman Triathlete Nelson Rodriguez chat about Ironman Arizona. This is an excellent race as a first time ironman race and to the newer to triathlon athletes. KEY POINTS Swim: Self seeding rolling start in Temp Town Lake which looks like a canal. Athletes enter the water off a metal type dock The water temp is usually cooler with sleeveless wetsuits being just fine Bike: 3 loop course with 2577 ft of gain Wind can pick up later in the day and turn into a head wind Roads are great and the support is excellent Run: 2 loop course that is flat Just about the entire course is on pavement, which is very unforgiving The run has zero shake so make sure to understand how to protect yourself from the sun and heat  

What to do with all of the bags you receive at your Ironman race What the #?$% do I do with all these bags?! You just checked in at your Ironman race as are headed back to your hotel/condo wondering why did they give me all of these bags – Do I need them? What goes in them?   Where do I need to bring them and when*?  This can seem a bit overwhelming at first thought, so let’s demystify the process. There will be 5 bags, each with a specific purpose to be utilized in a particular time and place: Pre-swim/dry clothes Swim to bike (T1) Bike special needs Bike to run (T2), and Run special needs. The bags will either come pre-numbered or you will receive a sticker sheet with your race number to place on the bags.  It is best to think about what you want to put into these bags well ahead of time.  Make a checklist for each bag so that you will not forget a single item.  Lists are a way to keep a sense of control at a time when tensions can be high.  Having this control and order will go a long way to staying calm during your final race preparation.  Let’s take a look at each bag. Morning Clothes Bag – This bag is for your “street” clothes you wear to transition on race morning and/or your dry clothes for after the race.  Don’t underestimate how great it will feel to get on some dry clothes after being in clothes that can be wet and rather gross for so many different reasons.  ;)  One item that is always a post-race favorite are flip-flops (aka “slippers”, if you’re in Kona). Bike Gear Bag – This bag will be placed in T1 during the gear check-in and will have everything that you need for the bike leg. Helmet Sunglasses Socks Cycling shoes Chamois cream Sunscreen (this is often available in T1) Arm warmers/coolers (and any other special clothing) Race belt with number (if required to wear it during the bike leg) Nutrition (calories, hydration, caffeine, and electrolyte tabs – if not stowed on the bike) Cycling race kit (if not worn during the swim leg) Run Gear Bag – This bag will be placed in T2 during the gear check-in and will have everything that you need for the run leg. Visor/Hat Running shoes Sunglasses (if not worn on the bike) Race belt with number (if not worn during the bike leg) Nutrition for the run (calories, hydration, caffeine, and electrolyte tabs – if you plan to carry some) Body Glide Bike Special Needs – This bag will be available to you, usually right around the halfway point of the bike.  This bag will be dropped off race morning*.  Some items for this bag include nutritional items and some basic “oh crap” bike repair items.  Know that these repair items are purely back-ups and you should carry them and more on the bike with you. Nutrition – bottles of your special sauce, gels, bars, caffeine, and electrolyte tabs, etc. Something yummy – if things aren’t going well, it can be nice to have a special treat that you know will sound good.  I always put a king size Snickers Bar in my special needs bag, just in case. Spare tubes/tubular tire CO2 Inspirational note or picture.  This is always nice to have…  You can even write a note to yourself with some words of encouragement. Run Special Needs – This bag will be available to you, usually right around the halfway point of the run.  This bag will be dropped off race morning. Some items for this bag include nutritional items and comfort items. Nutrition – bottles of your special sauce, gels, bars, caffeine, and electrolyte tabs, etc. Something yummy – if things aren’t going well, it can be nice to have a special treat that you know will sound good.  I always put a king size Snickers Bar in my special needs bag, just in case.  Yep, I put one in each of my special needs bags.  J Comfort items – extra pair of socks, long sleeve t-shirt, etc. Vaseline/Body Glide What you put in your particular bags is a very individual decision.  You have control over what you want out there on race day.  Know that Murphy’s Law is always in effect during those precious 17 hours.  I like to have a system of redundancies.  Think of a squirrel stowing nuts away for the winter.  Before I had laser corrective surgery, I had contact lenses stashed in every bag…  It is better to pack it and not need it, then to leave something out because you “probably won’t need it”.  Also, don’t forget to fully utilize your family and friends as Ironsherpas.  They will want to help and giving them a specific task, i.e. carrying your equipment and/or dropping off your special needs bags will give them a mission and save you the walk up the road. *Be sure to read the athlete guide to confirm when and where to deliver each bag.

Coach BK:  Cert. yoga/triathlon/nutrition Dr. Sarah Ballantyne, PhD Coach BK and Dr. Ballantyne give a very informative chat on how paleo is a great way for female endurance athletes eat, how to improve adrenal health and have more energy. For a free athlete health assessment --> www.bonniekissinger.com/aha  

Coach BK and Rachel Shuck chat about the nuts and bolts of hydration and electrolytes.  This is part 1 of 3 parts on this very important topic. Background information, numbers and other resources are available at www.bonniekissinger.com/electrolytes Wondering how you are doing .... schedule a health/performance assessment session with Coach BK!  Go to the link below to complete the online form and schedule a chat with her! www.bonniekissinger.com/aha   Train Smart.  Eat Well.  Be Awesome. Cheers.  Coach BK  

Coach BK and athlete Barb chat about all the things that an athlete learns on their first journey (or 2nd or 3rd) in 1/2 or full ironman.  There are so many things to learn and develop.  Also, we sprinkle in a bit of chatting about experiencing your first DNF and how your attitude greatly affects the results.   Coach BK does free athlete health assessments and gives guidance on how to tackle goals, races and if a specific race would be good for you. www.BravingKarma.com   Free Athlete Health Assessment:  www.bonniekissinger.com/aha    

Coach BK   www.bonniekissinger.com   Free athlete health assessments:  www.bonniekissinger.com/aha

Coach BK offers free athlete health assessments, which includes an online form to fill out and a 30 minute rockstar chat on the phone to go over the form results.  Coach BK will provide 3 action steps to help you get to the next level of your training.  START HERE >>> Athlete Health Assessment Form  

  Moira Easton Horan, Amy Stone and  and Kristen Larimer chat about the logistics and everything to do with Ironman Lake Placid. Coach BK offers free athlete health assessments, which includes an online form to fill out and a 30 minute rockstar chat on the phone to go over the form results.  Coach BK will provide 3 action steps to help you get to the next level of your training.  START HERE >>> Athlete Health Assessment Form    

Coach BK and Mandi Twist chat about the logistics and everything to do with Ironman 70.3 Steelhead. Coach BK offers free athlete health assessments, which includes an online form to fill out and a 30 minute rockstar chat on the phone to go over the form results.  Coach BK will provide 3 action steps to help you get to the next level of your training.  START HERE >>> Athlete Health Assessment Form

Coach BK and Bob Seehohar, author of the fantastic book, Metabolic Efficiency training chat why it is so important to become more FAT ADAPTED. Part 2 will contain more information on the eating strategies included in the book. CLICK here >>> for a Free Athlete Health Assessment with Coach BK to fill out an online form and chat with her on the phone for 30 about where you are right now as a person and athlete. Health Assessment More information on Metabolic Efficiency here >>> Metabolic Efficiency     MORE ABOUT THE ENERGY SYSTEMS OF THE BODY Three different metabolic energy systems power your workouts — and your day. Here’s how each one works, and how to make the most of them all. Your body has several ways of turning the stuff you eat into the stuff you do. All of these metabolic energy systems are switched on during physical activity, but each plays a different role depending on available energy and the specific demands of the task. Each burns a particular type of fuel at a particular rate — thereby affecting fat loss and muscle gain in a particular way. The adenosine triphosphate–creatine phosphate (ATP-CP) system, or phosphagen system, supports very brief, high-intensity activities like a single-effort vertical jump. The glycolytic system provides energy for activities of slightly longer duration and lower intensity like strength training. The oxidative system supports long-duration, lower-intensity activities like walking or distance running. >>> READ MORE

Coach BK and Coral Owen chat about the logistics and everything to do with Ironman Louisville. Coach BK offers free athlete health assessments, which includes an online form to fill out and a 30 minute rockstar chat on the phone to go over the form results.  Coach BK will provide 3 action steps to help you get to the next level of your training.  START HERE >>> Athlete Health Assessment Form  

Coach BK and CEO and Founder of Glukos Energy, Mark Jensen, chat about ironman fueling, how to have abundant energy and how to eat clean while racing and training. Free Athlete Health Assessment with Coach BK [CLICK FOR ASSESSMENT] comprehensive questionnaire, followed by a 30-45 minute chat.  Fun and insightful. Try GlukosEnergy with a 20% discount Discount code:  "Karma20" Click here >>> [GlukosEnergy]  

Coach BK and Coach Adam from Beyond Limits Fitness with his wife Dustina chat about how this Ironman 70.3 race was super fun and cool.  As well as being a great first time 70.3. Coach BK offers free athlete health assessments, which entails an online form to fill out and a 30 minute rockstar chat on the phone to go over the form results.  Coach BK will provide 3 action steps to help you get to the next level of your training.  Form here:  Athlete Health Assessment Form You can get a hold of Coach Adam at Beyond Limits Fitness OKC

Coach BK records and attempts to recreate a chat with a client about OCD and how many we can look at this a bit different.  Thoughts about how, just maybe, there really isn't anything wrong.  That perhaps the mental aspects of these personality quirks can be more balanced out with a different perspective, different actions. The yoga system of chakras has some interesting things to say about how we act and what to do about it.            

Coach BK and Chris Russell wit RunRunLive.com and author chat about Chris's experience as an endurance athlete and doing a Spartan Beast.   Coach BK - Braving Karma Coaching   www.BonnieKissinger.com Athlete Health Assessment:  www.bonniekissinger.com/aha Chris Russell   http://runrunlive.com/

Coach BK and Tony Demakis chat about the important of fueling for the endurance athletes, what the BasePerformance products offer and tips on how to logistically fuel yourself for the longer races and feel great! Coach BK does free athlete health assessments.  Online form and a 30 minute chat to zoom out, take a look at your health, your athlete performance, your goals and give you tips on how to make your next set of goals and dreams happen. Athlete Health Assessment:  www.bonniekissinger.com/aha Base Performance Products  https://www.baseperformance.com/

Coach BK and Coach Andrea chat about Ironman Wisconsin, what it is all about, tips and tricks, and how to navigate the pre-race, dinner and race. She also offers free Athlete Health Assessments. www.bonniekissinger.com/aha www.bonniekissinger.com

Coach BK leads a discussion on what the Ironman North Carolina (Beach to Battleship) is all about, how to navigate the pre-race, dinner and race. She also offers free Athlete Health Assessments. www.bonniekissinger.com/aha www.bonniekissinger.com

Coach BK chats about things to do to: Drop 5 to 10 pounds Heal up an injury  Develop more strength Improve performance in one discipline Develop a stronger yoga practice Weight train more   Coach BK offers free athlete health assessments.  Online comprehensive questionnaire and 30 min phone chat.  Totally worth your time if you are reaching to move forward. www.bonniekissinger.com/aha

Coach BK leads a discussion on how you feel immediately after and days and weeks after an ironman.  She also gives some hints on how to avoid certain issues that ladies experience. Interested in a free athlete health assessment!?!  Fill out this form and hook up on the phone for 30.  Fun times!  www.bonniekissinger.com/aha xoxo, Coach BK

Coach BK and Eddie Pinero chat about what the successful people do to be successful, the mental skills that can change the game. www.bonniekissinger.com https://www.yourworldwithin.com/

Coach BK leads a discussion with Dr. Sharon Fitelson on core strength, were ladies go wrong, how to have a strong pelvic floor and how to prevent sports injuries such as IT band issues and what not. She also offers free Athlete Health Assessments. www.bonniekissinger.com/aha www.bonniekissinger.com

Coach BK leads a discussion on what the Austin 70.3 is all about, how to navigate the pre-race, dinner and race. She also offers free Athlete Health Assessments. www.bonniekissinger.com/aha www.bonniekissinger.com

Coach BK leads a discussion on what the Santa Cruz 70.3 is all about, how to navigate the pre-race, dinner and race. She also offers free Athlete Health Assessments. www.bonniekissinger.com/aha www.bonniekissinger.com

Coach BK, certified coach and Eric Knick, seasoned ironman triathlete share their knowledge and experience with SIPE, Swim Induced Pulmonary Edema.  This information is to help you become more educated about swimming, issues and what to do about them.  This is not intended to diagnosed anyone.  If you feel that you need to investigate this area, learn the words and seek out a trusted medical professional.   More information on this issue at www.bonniekissinger.com/SIPE

Coach BK, Ironman Triathlete, certified health, yoga and triathlon coach shares her experience with you about 2016 Nola 70.3, her exerpiece with SIPE and how stress can really impact everything.  Raw honestly and what she learned about DNF.   Show notes at www.bonniekissinger.com/SIPE

Coach BK and race director Gerry Boyle chat about everything that the athlete guide doesn't say.  Ranging from accommodations and help for the family members to very specific details pertaining to this long standing race. Additionally, CoachBK offers free athlete health assessements.  A lot of time was spent with how hot this race is!  This is one aspect that is covered in a health assessment.  Do you really know what it takes as an athlete to deal the intense heat? www.bonniekissinger.com/aha

Coach BK, certified Triathlon, yoga and health coach talking about what you need to know about adrenal health for the female athlete.  What are the signs that you need help and how to deal with it.  Very specific and cut and dry information on such a critical topic that most doctors and medical professionals do not understand. She gives very useful tips on how to be healthier, stronger, leaner, more energetic and ready to rock out your next challenge.  This podcast focuses on women's athlete and athlete nutrition, made simple.  She presents the common sense information as a great place to start. As a part of her mission to help women be healthier, Coach BK offers free athlete health assessments.  You can take advantage of her engineering mind and zooming out to see your next steps here:  www.bonniekissinger.com/aha Cheers.  Do More Awesome Stuff.