Shows
Triathlete Training Podcast: Triathlon, Ironman & DuathlonTT099: Olympian Richard MurraySouth African Richard Murray is in the midst of a successful ITU career and in 2016 he finished 4th in the Olympics. We talk about his career in triathlon and the path that led him to where he is today.
trimurray.com2018-06-0500 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT098: Running Expert Jay Dicharry, Specialist in Biomechanics & Sports PhysiologistJay Dicharry offered some fantastic knowledge in this interview. He is an expert in many things and also an author. His website describes him better than I could:
"Originally from New Orleans LA, Jay completed the Masters of Physical Therapy degree at Louisiana State University Medical Center and is a Board- Certified Sports Clinical Specialist. Jay built his international reputation as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia. Through this innovative venture, Jay was able to blend the fields of clinical practice and engineering to better understand and eliminate the cause of...2018-04-0200 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT097: 100 Mile Run, Addicted To Intensity, How the Apple Watch Changed My LifeHillary Spires returns to the show to talk about her preparation for a 100 mile/160km run she completed in Canada in September. She gave herself a 24 hour time limit and she talks about the challenges she endured along the way and during the run. She limited her total training and used intensity to maximize her training time. Along the way she raised $11,000 for charity.
Hillary's website is ruggedconditioning.com.
After Hillary's interview I talk about how the Apple Watch changed my life for the better.
Episode 97 is sponsored by Health IQ. To see if you qualify, get your free quote toda...2017-12-1400 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT096: Physical Therapist Dan LinickDan Linick, co-founder of South Jersey Physical Therapist, is my guest. Dan is also my physical therapist and has helped my running significantly.
We discuss his background as a physical therapist, some common problems that he's seen, and some issues I've had. We also talked about his previous work in brain rehab and how to help an older friend or relative who might benefit from visiting a physical therapist.
Dan's clinic is located in Hainesport, New Jersey and at southjerseypt.com.2017-11-2000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT095: Off-Season Training & Time Limited Training With Matt DixonMatt Dixon has experience as a professional athlete, coach to elite and amateur athletes, an exercise physiologist, and an author. His newest book is Fast-Track Triathlete. This book is geared toward athletes who want to maximize their success with limited time to train. The book explains his concepts and includes a 14 week training plan for both Ironman and Half Ironman as well as a strength plan that can be completed without visiting the gym.
We talk about the book in the second half of our interview. In the first half we focus on off-season training.
Matt was also a guest on ep...2017-10-3100 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT094: Zach Boivin’s Inspirational Journey From 330 Pounds To An IronmanZach Boivin went to watch a friend race Ironman Lake Placid in 2015. At the time he weighed 330 pounds and was not active. He was inspired watching the finishers that night and the next day he decided he was going to do a triathlon.
He thought all triathlons were Ironman distance. Fortunately, he realized there were shorter races and he signed up for Ironman 70.3 Syracuse the following year. In 2017 he attempted his first Ironman at Lake Placid.
This is his life changing journey that starts with running his first step and then two years later hearing Mike Reilly say "You Are An Iron2017-10-1900 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonT093: First Half Ironman w/Courtney SergeantCourtney Sergeant joins the show as she prepares for her first half ironman at Atlantic City 70.3. She did her first triathlon in 2014 and has marathon experience.
Among the topics we discuss:
Nutrition
Hydration
Salt tablets
Transition
Massages
Preparing for the run on limited run training
Post-race recovery
Pacing2017-08-2900 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT092: Ultraman, Collegiate Recruiting, RandomBilly Edwards returns to the show to talk about his experiences since winning Ultraman Florida in 2015. He completed the Ultraman World Championships later that year and has since cut back on his racing since having surgery on his toe. However, he is busy in the sport as a coach of the Naval Academy collegiate triathlon team that finished third at the 2017 Collegiate National Championships.
He was one of a few coaches selected for USAT's Elite Mentorship Coaching program and he recently observed a training camp for the collegiate recruiting program. We talk about all this and a few other random triat...2017-08-1000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT091: Sports Psychology: The Brave AthleteThe Brave Athlete is a new book by Dr. Simon Marshall and Lesley Patterson covering cutting-edge brain training for athletes. Lesley is a professional triathlete and mountain biker. Her resume includes a few Xterra World Championships titles.
Dr. Simon Marshall is a former Professor of Family and Preventive Medicine at the University of California at San Diego and Professor of Exercise Science at San Diego State University. He has published over 100 scientific articles on the psychology of exercise. He now provides performance psychology support for the BMC Racing Team.
We talk about their new book, Lesley's experiences, and mental tricks to i...2017-06-2100 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT090: Pro Cyclist Phil GaimonPhil Gaimon was a pro cyclist from 2009 to 2016, including two years on the WorldTour with Garmin Sharp and Cannondale. He’s done Paris Roubaix, won Redlands twice, and finished second at the Tour of the Gila.
He just retired last year, as he put it, after Jonathan vaughters stopped returning his phone calls. Even though he's retired he’s still going after hill climb records in North America. He's also putting on Grand Fondo in Malibu in October and he is the author of three books.
We talk about his life as a pro cyclist, doping in the sport, what it's l...2017-05-3100 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT089: Aspiring Pro Triathlete/Former Motocross Racer Justin MendozaJustin Mendoza didn't know much about triathlon until he saw Craig Alexander's 50 minute Aussies Abroad video on Youtube. Then he knew he triathlon was what he wanted to do. He had recently transitioned out of Motocross racing after some serious accidents and four weeks after watching the video he did an Olympic distance triathlon near his home in North California.
He now lives in Colorado Springs and races primarily races Olympic and half ironman distance triathlons with the hopes of getting his pro license. We talk about his journey.2017-05-1800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT088: Gut Health With Dr. Grace LiuProblems with her own health led Dr. Grace Liu down a path which led to her becoming an expert in gut health. Good health is dependent on our digestive system having good bacteria. We talk about how to achieve that and all the things that affect our gut.
Check out TheGutInstitute.com for ways to test your own gut and other products Grace offers.2017-04-2800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT087: How To Win An Age Group National ChampionshipAlicia Caldwell has raced for 20 years and in 2016 she won her first US National Age Group title. She's been gradually improving through the years. In 2017 she was 19th in her age group and the next year she was 8th. In 2012 she made the podium with a 3rd place finish at Sprint Nationals, and in 2014 she earned bronze at the World Championships in Canada.
We talk about her journey in the sport and some of her habits and training methods that have allowed for continuous improvement.2017-03-1400 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT86: Retired Pro Wes Hobson Covering Lots Of ThingsWes Hobson was one of the top triathletes of the 1990s. He turned pro in 1990 and retired in 2001. In his second year as a pro he was competing with and sometimes beating the Big Four: Mark Allen, Dave Scott, Scott Molina, and Mike Pigg. During his career he was named Triathlete of the Year by the United States Olympic Committee, won 35 races, and was the first American to win an ITU World Cup Triathlon.
He talked about transitioning into the sport from collegiate swimming to racing with the fastest triathletes in the world. Along the way he dealt with chronic fatig...2017-02-2500 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT085: Running & Triathlon Stories I Habits I LessonsEric reviews his running career, including his time at Indiana University, and shares a few stories from his triathlon career. He also talks about important habits for success and what advice he would give to himself at different stages of his career.
This episode is for my two-year old daughter and my three-year old son so that when they get older they will know more about their Dada. Hopefully at least some of my listeners will also enjoy it.2017-02-0800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT084: Swim Total Immersion Founder Terry LaughlinTerry Laughlin founded Total Immersion at age 29 while he was considering a change of career. He coached kids since age 21 but he had no experience coaching adults until he held his first camp in 1989. The camp was a success and also personally fulfilling for Terry. A business was born.
Total Immersion led to his first book, also titled Total Immersion, camps, ebooks, and a fleet of Total Immersion certified coaches around the world.
We talk about his progression over the years, his favorite Olympic swimmer, Tim Ferris, his suggestions for new swimmers, his articles about financial risk, and a lot m...2017-01-1700 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT083: Olympic Distance Triathlon & Half Ironman Race ReviewSubscribe via iTunes
Jeff Pack is in his 40s and he just started competing in endurance events three years ago. He recently completed an Olympic distance triathlon in the Galapagos Islands and he followed it up with a half ironman distance race in Paracas, Peru.
Jeff is an American living in Ecuador and he trains at an elevation of 9,000 feet. He was very well prepared for each of these races and hit his goal for each.
Links
http://www.runnersworld.com/heart/can-running-kill-you2016-12-2800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT082: First Ironman, Husband & Wife Triathletes Balancing Triathlon & FamilySubscribe via iTunes
Elizabeth and Nate Sylves have been racing together as a couple for over a decade. This year she did her first Ironman (Florida) and he did his first half ironman (North Carolina). They combine training and racing with full time jobs while raising two young kids.
They started their season with the Duathlon National Championships in Bend, Oregon in June. Then Elizabeth did the Atlantic City 70.3 and in October Nate did Ironman North Carolina 70.3 and Elizabeth planned on doing Ironman North Carolina, but due to a hurricane that was changed to a shorter race. That change was ann...2016-12-0600 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT081: Joe Friel & His Newly Revamped Triathlete’s Training BibleSubscribe via iTunes
Joe Friel returns to the show and discusses his revamped and just released Triathlete's Training Bible. This is the best selling triathlon book of all time, with roughly 300,000 books sold, and instead of just updating it he started from scratch and rewrote it.
We talk about the major revamps to the book. In addition to that we covered a wide range of topics. Near the end of the interview we talked about his career as he went from teacher to running store owner to triathlon store owner to coach to author.
Joe started his writing for the For...2016-11-0900 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT080: Dangerous Hyponatremia After a 70.3 Half IronmanColin Pugh had a dangerous case of hyponatremia that could have resulted in death. Hydration expert Andy Blow joins us to review his case. In Colin's words, here is what happened:
"On Aug 14th I did my first Half Ironman (Stealhead - Benton Harbor MI). I ran a pretty decent race and finished in a time of 5hrs 47 mins. After the race I was about a 3 hour drive from home in Milwaukee WI. I was over there on my own as my girlfriend was working that weekend. Based on the fact I couldn’t stand up without cramping I made the...2016-10-1900 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT079: Hydration With Andy Blow (You’ll Definitely Learn Something New)Former elite triathlete Andy Blow struggled in hot races. He cramped and had to figure out a solution. He retired from triathlons in 2006 but that problem led to his post-racing career. He is the founder of Precision Hydration and has become an expert on hydration. In addition to endurance athletes he's worked with NBA, NFL, and professional soccer teams.
Regardless of what you already know about hydration, you will learn more during this interview.
Topics discussed:
For most people drinking to thirst will work, but many athletes need to follow a plan to make sure they don't forget to drink. A ran...2016-10-0500 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT078: Cody Beals – Canadian Ironman 70.3 ProCody Beals is a third year Canadian pro specializing in the Ironman 70.3 distance. His results this year include two victories and no worse than a 7th place finish in seven Ironman 70.3 events. Later this month he will race the ITU Long Distance Triathlon World Championships in Oklahoma.
His website, codybeals.com, details his training, finances, physical challenges (low testosterone), and more. Cody is very open about his life and that makes for a good interview.2016-09-1500 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT077: The Olympic Experience & Mental Toughness With Olympian Joanna ZeigerJoanna Zeiger, the 4th place finisher at the 2000 Olympics, discusses the 2016 Olympic triathlon, her Olympic experience, her extensive racing career, triathlon income, drug use, statistical consulting, and more.
Joanna competed at the first ever Olympic triathlon for the USA. Five weeks later she followed that with a 5th place finish at the Ironman Hawaii World Championships. She's also competed in the Olympic Trials for swimming and the marathon.
Her new book, The Champion Mindset, is scheduled for release in February 2017
Links
Joanna-Zeiger.com
RaceReadyCoaching.com
The Champion MIndset - Joanna's new book scheduled for Feb 14 2017 release2016-08-2500 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT076: Justin Daerr Two Years After First Ironman WinBoulder based professional triathlete Justin Daerr returns to the show two years after his firstIronman win at Ironman Boulder in 2014.
Since that time he's had several top 5 Ironman finishes, including 2nd at Ironman Mount-Tremblant in 2015 and 4th at Ironman Canada in 2016.
At age 35 he's started 36 Ironmans and finished 32.2016-08-1000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT075 Training Experimentation, Ketogenic Diets & MMA FightingHillary Spires makes her third appearance on the show to talk about her experiments with her training and diet and the much faster run times she has achieved.
Her 5k time dropped from 24 minutes to 20:19 and her 10k time dropped from 47 minutes to 42:30. She has resumed her triathlon training in prep for a half ironman.
Last fall she started training for Muay Thai, a form of MMA fighting. She also switched to a ketogenic diet (high fat/low carbohydrate). When she returned to running she had huge drops in her time despite very little run training and some very high inte...2016-07-1300 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT074: Runner Preparing For First Sprint TriathlonSubscribe via iTunes
Kate Maas of Switzerland is an experienced runner preparing for her first sprint triathlon. It's a 500 meter swim, 40k bike, and 5k run triathlon on June 20. She's done several marathons and an ultra, and while she's had a desire to do a triathlon for a while, she didn't start training until she recently registered for the race.
Topics discussed include:
Open water swimming
Intervals
Pedal stroke
Transitions
Yoga
Eric's Heart Rate Zone Summary
An illustration of force applied to pedals, from Joe Friel's Triathlete's Training Bible.2016-06-0800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT073: Talking Physical Health With Chris KellySubscribe via iTunes
Chris Kelly, founder of NourishBalanceThrive.com, joins the show in a wide ranging discussion on health.
Some of the topics we cover include:
iron overload in men
sleep
cortisol levels
diet2016-05-2500 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT072: Triathlon 2.0: Data Driven Performance Training w/Jim VanceCoach Jim Vance joins the podcast as a repeat guest to talk about his new book, Triathlon 2.0: Data-Driven Performance Training.
Jim worked on this book for 4 years before it’s release in early 2016. It’s a detailed book for serious athletes willing to look at their training data and use it to improve. Jim was a former professional triathlete and now, as a well known coach, he has become an expert in analyzing training data.
This book builds on concepts in Joe Friel’s Triathlete’s Training Bible and uses charts and graphs to show how to use and understand your data.
E...2016-04-2700 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT071: Oceanside 70.3 As First Half IronmanWeston Titus is a 6’5”, 225 pound, former basketball player who attempted his first 70.3 Half Ironman in Oceanside on April 2, 2016. This episode includes an interview three days before the race and an interview 3 days after the race.
Part 1
He has completed five sprint triathlons but this will be his first half ironman. He is also preparing for Ironman Arizona in November. We covered:
His transition from a more random training routine to a more structured schedule
What books he used to prepare, and which single book was most useful
The test workouts he used to gauge his progress
His nutrition plan for the race
...2016-04-0600 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT070: Mobility For Faster Performance, Alexander Technique, & Nasal Breathing w/George DallamGeorge Dallam returns to discuss his latest studies. George was a popular guest on episodes 3, 4, and 25. This time we talk about how mobility might improve running speed. George is doing a study on the Functional Movement Screen (FMS). FMS is a test of seven movements and a score is given based on results (a video of the seven movements is included below).
George's study is testing whether increasing mobility over a period of 8 weeks might improve running speed in a one mile test. Results from other movement studies have shown that improved mobility decreases the chance of injury in other sports...2016-03-1600 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT069: 2016 Olympic Hopeful Joe MaloyJoe Maloy is currently 2nd in the point standings to qualify for the 2016 United States Men's Olympic team. There is just one more qualifying race at which to earn points and that's the ITU WTS event in Yokohama, Japan May 14. Joe, age 30, talks about his path in triathlon and his current training base in Poway, California.
It's an inside look at the process and dedication required to become an Olympian. Joe swam in college, won 2009 USAT Age Group National Championships, and continued to improve as he pursued ITU draft legal racing. Have a listen and you'll have someone to root fo...2016-02-2400 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT068: Prison & Drugs To A 9:14 Ironman With Shane NiemeyerShane Niemeyer's life was not headed in the right direction. He committed crimes and used drugs and spent time in jail and prison. He tried suicide. While in prison he read an article about Dave Scott and triathlon became his new passion.
In his first year after release he did a half ironman and a full Ironman. In 2013 he recorded his fastest ever Ironman, going 9:14 and finishing 20th and Ironman Texas.
This is his story.
https://www.youtube.com/watch?v=FgprFfxQHIU
http://trueambitions.com/
His book, The Hurt Artist, details his story.2016-02-0300 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT067: Don’t Make The Mistakes I Made/Career Triathlon LessonsEpisode 67 includes a look back at the mistakes I made in my racing career. I have mostly great memories of my racing career, but if I could have avoided the following mistakes I would have been more successful
Not having an optimal peer group when I was younger
Focusing on many types of racing: Ironman, duathlon, bike racing
Not having a coach
Poor nutrition
Not having a consistent riding group in the winter
Not stretching enough
Not taking proper rest
Not working enough on my swim
Not being organized well enough
I also answer a question about Ironman nutrition from a...2016-01-1300 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT066: From Runner To Ironman Lake Placid in 12 MonthsTiff Pfluger was a runner. She thought triathletes were crazy even as her husband got into the sport. She went to volunteer at race Ironman Lake Placid in 2014 and decided that maybe triathletes weren't crazy. She signed up for Ironman Lake Placid the next day and did the race one year later.
This is her journey from going a collegiate running background to an Ironman finisher at age 35.2015-12-2300 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT065: First Year Triathlete Daniel FisherDaniel Fisher first got the idea to do a triathlon in 2014. In 2015 he signed up, and the New Jersey AC Sprint Duathlon was his first race.
He is 29 years old and he was 258 pounds when he started. Now he is hooked. This podcast is the journey of his first year.
"I only wish I had done one sooner and had done more throughout the year."2015-11-2400 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT064: Ironman Canada 2015 With Hilary SpiresFirst year triathlete Hilary Spires returns for an update on her first season.
Her first triathlon was early in 2015, then she did a 70.3 on June 14, and Ironman Canada July 26. She was very well prepared. Her original goal was to break 14 hours, then she changed it do breaking 13 hours. It was cold at Iromman Canada and she had to wear a garbage bag early in the bike to warmup up. She liked the first year so much that she is signed up for Ironman Canada in 2016. Did she make her 13 hour goal? Have a listen to find out.
Check our her first...2015-11-0500 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT063: Is Ironman Healthful & Other Triathlon QuestionsAge group triathlete Uri from Switzerland is the guest and he asks a wide range of questions related to triathlon. Uri is a 40 year old triathlete in his first year of racing with plans to do his first Ironman in 2016.
He asks if Ironman racing is good for you, how not to be overly competitive with friends, swim training questions, how much to rely on training data, and more.
Links:
Larry Creswell on long-term affects of endurance training on the heart
Atrial Fibrillation and endurance sports - One of many articles you can find on this topic.
Tim Ferris interviewing Dil...2015-10-0800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT062: Hydration & Heat Prep From a Hot Ironman Lake Placid and Mont-TremblantCanadian Allan MacKenzie recently completed Ironman Lake Placid and Ironman Mont-Tremblant in hot conditions. We talked about that experience and his heat and hydration questions following the race. I answer his questions from my own knowledge, but I also add George Dallam’s answers.
George, a guest on episodes 3, 4, and 25, is a professor at Colorado State University in Pueblo. He was the first USA Triathlon National Teams coach and he coached Olympic triathlete Hunter Kemper. His answers were originally in response to my email, and he allowed me to publish his email here.
Each of Allan’s questions is listed below, and...2015-09-1600 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT061: Journey From Beginner Triathlete to ProfessionalBrad Williams is a first-year pro triathlete living in the UK. He did his first triathlon in 2008 while serving in the Air Force in Korea. He was soon hooked. He hired a coach in 2011 and continued to progress with solid results. He earned his first prize money paycheck this year with a 6th place finish at Ironman UK. This episode chronicles his journey from beginner to professional.
Links:
Brad's Website
@BW_Tri2015-08-2600 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT060: Goal Setting & 10 Ironmans in 10 DaysGerry Duffy has completed 10 ironman distance triathlons in 10 days and also run 32 marathons in 32 days. He’s also an author and public speaker. A listener of the show recommended him as a guest and I’m thrilled we were able to connect.
Before getting into endurance sports and public speaking he was a regular smoker who weighed an additional 50 pounds. He was also frightened of public speaking.
We discuss his 10 ironman experience and goal setting. He recommends something that has made a huge difference in my life.
GerryDuffOnline.com
Gerry's Tedx Talk
https://twitter.com/fearlessgoals2015-07-3000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT059: Death Valley Expedition RunWill Laughlin makes his second appearance on the show and details his attempt at running across Death Valley and 180 miles in 3.5 days, which would be 1 day faster than his previous record.
Several challenges came up during the journey as Will and his two running partners went for the record.
Check out episode 11 if you want to hear Will's previous interview about his run across the Mojave desert.2015-07-1000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT058: Questions From a Sixth Year TriathleteAge group triathlete Erin Donovan is in her sixth year of racing and is preparing for a half ironman and the New York City Triathlon, an Olympic distance race. I answer her questions and some of the topics covered include:
Following up a half with an Olympic distance triathlon a few weeks later
Heart rate training
Training around injury and sickness
Sleep
Running cadence
Structuring intensity and base
Strength training
Run workouts2015-06-1200 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT057: Ironman Pacing & Swimming With Jim VanceCoach Jim Vance returns to the show to discuss the results of a published study on pacing at Ironman Hawaii. Jim also talks about his experience and experimentation as a high school swim coach where he successfully emphasizes dryland training, technique work, and lower volume. I also talk about my experience with Altra Shoes and my recent half marathon.
Links:
http://www.coachvance.com/
Ironman Hawaii Pacing Study
http://www.formulaendurance.org/2015-05-2000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT056: Eric’s Ironman Triathlon ExperiencesThis episode is all me (Eric). I go over my lessons learned from 4 Ironmans: Ironman Hawaii in 1999, 2001, and 2003 and Ironman Wisconsin in 2004. My times ranged from 9:19 to 10:43.
I took detailed notes from a few of those races and I have current day thoughts on the mistakes I made.
If you're looking for other Ironman focused episodes check out 15, 16, 31, 39, 45, 49, and 51.2015-04-2900 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT055: Triathlon Wisdom From Olympian Victor Plata & Bike Fitting/Aerodynamics With Retul and SpecializedVictor Plata, a 2004 triathlon Olympian for the United States, is the guest in the first half of this episode. Victor retired in 2011 and we look back at his career, catch up with his post-triathlon life, and he provides wisdom for all triathletes.
Todd Carver of Retul and Scott Holtz of Specialized are the guests for the second half of the show. Todd, also the guest on episode 10, is an expert bike fitter and founder of the bike fitting company Retul. Scott is a former bike fitter and works for Specialized as the head of the Specialized Bicycle Component University and Dea...2015-04-1500 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT054: BestBikeSplit.com Founder Ryan CooperRyan Cooper used his computer to try and predict time trial splits during the 2013 Tour de France. His first go at it produced some very accurate results. That project turned into a business at BestBikeSplit.com.
Cyclists using a power meter can use their power meter to help predict and guide race performance. This is cutting edge stuff that continues to evolve. If you race with a power meter this software should help you improve your performance.2015-04-0100 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT053: Blood Test Results, Testosterone & First Time TriathleteGarrett Rock On Hemoglobin, Hematocrit, and Testosterone
Garrett Rock, the guest from episode 23, talks about a specific blood test result a listener sent in. The listener's hemoglobin and hematocrit had dropped significantly in a short period of time. His training in the days leading up to test #1 was limited, and during the other tests his volume was in the 12-15 hour range. Normal ranges for a male are 13.2-18 for hemoglobin and 38-54 for a male.
These test results are lower than normal and they indicate something has gone awry. Items to look at include red blood cell indices, potential bloo...2015-03-1800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT052: Ultraman Florida Triathlon Winner Billy EdwardsBilly Edwards has done many Ironmans and never finished slower than 10 hours. He recently attempted his first ultra-distance triathlon, winning Ultraman Florida in a time of 23 hours and 17 minutes covering a span of 3 days, besting a field of 39 triathletes.
Billy tells us what went right, what went wrong, and his plans to do Ultraman Hawaii.
billythekidtriathlete.com
@billythekidtri2015-03-0400 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT051: A 9:36 Ironman Chattanooga Race ReportMikhail Ivanov moved from Russia to Colorado with his wife and 9 and 1 year old children in early 2014. He is a 36 year old triathlete who has been racing for 4 years. He had limited running experience and no cycling or swimming experience before he started triathlons.
It’s a small triathlon community in Russia with limited warm weather for training. With all the indoor training time he calls himself a strong “balcony rider.” While in Russia he was able to train for Ironman Austria in his second year of racing, finishing in a time of 10:26. In 2014 he went 10:00 at Ironman Boulder and then, after I...2015-02-1800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT050: Hunter Allen On Cycling For TriathlonHunter Allen is a pioneer in the cycling world. He co-founded TrainingPeaks WKO+ power data analytics software and he's the founder of Peaks Coaching Group. He's also the co-author of Training & Racing With A Power Meter and Cutting-Edge Cycling. He raced bikes for 17 years, and including several years as a pro.
Among the topics we covered:
Cadence - Hunter believes 95-105 is ideal, and 90 is okay. Pedaling at a lower cadence requires more glycogen usage compared to higher cadence. His recommendation is also based on quadrant analysis with WKO+. A cadence workout he uses is 10X(1 minute at high cadence followe...2015-02-0400 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT049: First time Ironman at Ironman LouisvilleMichael Welk did his first Ironman in 2014 at Ironman Louisville at age 42. His previous experience included a couple sprint triathlons several years ago, and just one sprint triathlon in 2014 leading up to his Ironman. We talk about his progress and experience from November 2013, when he signed up for the race, through race day.
He started training in late 2013 but was not progressing as hoped, so he hired a triathlon coach. He also hired a swim coach in March. Early in 2014 he couldn’t swim more than 25 yards at a time. His prep included just one century ride in advance of the I...2015-01-2100 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT048: Joe Friel on “Fast Over 50”, High Intensity Training, & MoreJoe Friel
Joe Friel recently released his 14th book, Fast After 50. It's geared to all athletes training and competing after age 50. Most, but not all, of the interview is centered around the book, but there is much in here that will apply to all triathletes. Topics discussed include sleep, high intensity training, recovery, and items listed below. Joe also gives some insight into his research process.
Joe discusses three key factors in athletic success:
aerobic capacity
lactate threshold
economy
As athletes age, economy tends to remain stable, VO2 max suffers the greatest loss, and lactate threshold declines more slowly. Maintaining or slowin...2015-01-0700 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT047: A Journey With Triathlete & Cancer Survivor Bob ThibodeauBreast Cancer Survivor Bob Thibodeau
Bob changed his diet and exercise after being diagnosed with breast cancer in 2002. He got into active cycling 5 years ago and had a solid cycling base. He did his first triathlon in 2012 and in that race he swam with his head out of water the entire race. The longest he had run consecutively before the race was one mile, and this was a 5k race. At the advice of a friend, his goal was to race to complete, not to compete. He finished third out of eight in his age group and his triathlon career was s...2014-12-2400 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT046: Running With Olympian Pete PfitzingerSubscribe via iTunes
Olympian, Exercise Physiologist, Author & Coach Pete Pfitzinger
Pete Pfitzinger joins the show for a conversation on running and his latest book, Faster Road Racing: 5k To Half Marathon.
Pete lives in New Zealand and works for High Performance Sport New Zealand, which oversees Olympic sports.
Topics we discuss include:
variable pace tempo runs
short hill sprints
strides
weight training
plyometrics
cadence
Links
Faster Road Racing Facebook Page
Racing Road Faster, Pete's latest book
Runner's World article on 1984 Olympic Marathon Trials2014-12-0900 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT045: Ironman Arizona Winner & Olympian Brent McMahonAt age 34 Canadian Brent McMahon attempted his first Ironman in Arizona. Previously, he was a 2004 and 2012 Olympian, and 2014 was going well with four Ironman 70.3 wins. On the starting line he didn't have a time goal, nor had he even pondered a finishing time before this race.
He followed a race plan crafted with Lance Watson, his coach of 20 years. That included a caloric intake of roughly 500 calories per hour on the bike while ignoring his competitors. When a couple contenders passed him early in the bike he started to ride with them but backed off when he realized it required a greate...2014-11-2100 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT044: A Running Discussion You’ll Want To HearSubscribe via iTunes
This interview was one of the most intriguing I've done. We cover basic and technical running topics in a clearly explained format. If your first run was last week, or you are an Ironman champion, this episode has something for you. It's also a good follow up to episode 43.
Cadence, Running Form, Shoes, & Barefoot Running
Dr. Thomas Hughes of Tri-Mechanics discusses his journey into the study of running form. It all started when he decided to run barefoot one morning.
Thomas turned his attention away from practicing medicine toward studying running. Topics we discuss include:
Barefoot running
Changes...2014-11-1200 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT043: Tempo Runs | Zero Drop Shoes With Golden Harper Of AltraTempo Runs
Patrick Kelly submitted a question about tempo runs using the "Send Voicemail" on the right side of TriathleteTraining.com. He was having difficulty hitting his goal tempo pace in a 10 mile run. The run was designed to be a 2 mile warmup, 6 miles at 5:52, and a 2 mile cool down. The basis for his run came from a Jack Daniel's article.
I addressed the tempo run, the definition, and the reason he wasn't hitting his goal pace. It lead me to create this more detailed article on the tempo run.
Zero Drop Shoes
UPDATE
I cannot recommend Zero Drop shoes. I had...2014-10-2900 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT042: Augusta 70.3 Half Ironman Triathlon Part 2Subscribe via iTunes
"I think the most intimidating thing about doing a half was that I would read so much and I would look at all the things I needed to know about the swim, the bike, and the run and think, 'can I really do this? Am I putting in enough training?'"
Trish Roberts Post-Race Interview
The previous episode featured a pre-race interview with Trish Roberts six weeks before her first Half Ironman. In addition to training, Trish has a full-time job in addition to being a mother and wife.
On September 28, she finished Ironman 70.3 Augusta in 6:55. Her goa...2014-10-1700 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT041: My Ninth Triathlon Is My First Half Ironman Part 1 of 2Half Ironman Questions
Trish Roberts is preparing for her Ironman 70.3 in Augusta Georgia. This interview was done 6 weeks before her race, and the next episode will be a post race interview. She is a personal trainer and it was one of her clients that got her into the sport. She helped a client lose 100 pounds, and that client returned the favor by getting her into triathlons.
Topics include:
Goggle Fog
Wetsuit use sleevless/sleeved
How to pace the half marathon
Bike comfort
Hand numbness
Racing with Coke
Getting used to the long run
Breathing to the opposite side
www.wetsuitrental.co2014-10-1400 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT040: Swimming For Triathlon With Olympic Swimmer/Triathlete Sheila TaorminaFour-Time Olympian Sheila Taormina
Sheila Taormina was an Olympian in swimming (gold, 1996), triathlon (2000 & 2004) and equestrian (2008). She's stayed busy in retirement as a swim instructor, author, and speaker.
Her latest book, Swim Speed Strokes, was recently released. She has also authored Swim Speed Secrets and Swim Speed Workouts For Swimmers And Triathletes.
This is material from her latest book, posted at SwimSpeedSecrets.com:
Each of the four strokes—butterfly, backstroke, breaststroke, and freestyle—is represented in the photos on page 7 (below). Each photo captures the stroke during the catch phase of the pull. The arms you see in these photos are the arm...2014-09-3000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT039: Training Progression With Ironman Boulder Champion Justin DaerrSubscribe via iTunes
Ironman Boulder Champion Justin Daerr
It took Justin Daerr 29 attempts to win his first Ironman. His victory came in his hometown of Boulder on August 3, 2014. Justin's progression has been slow and steady, backed by intelligent training and planning.
We talk about his progression and decisions that led him to become an Ironman champion.
Justin shares lessons and tips that athletes of all levels will benefit from.
Highlights of our talk:
Ironman Boulder Result - 1st, 53:21 swim, 4:24 bike, 2:56 run, 8:20:26 final time
Justin prefers to swim in a sleeveless wetsuit over a sleeved wetsuit, and he says swims faster, even...2014-09-1700 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT038: Half Ironman Triathlon PrepSubscribe via iTunes
Half Ironman Prep/Second Year Triathlon Training Questions
Tony Ruales is a second year triathlete preparing for his first half ironman. He asks some pertinent but unique training questions which haven't been covered on previous podcasts.
Topics include:
How much should and when will this race hurt
Goal power on the bike
How to pace the half marathon
Affects of blood pressure medication on heart rate
Intensity vs volume
His race is the New Jersey Half Shoreman in September 2014.
Subscribe via iTunes2014-09-0300 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT037: GI Distress I High Intensity Training I Heat Acclimation BenefitsSubscribe via iTunes
PhD Micah Zuhl
Micah is a professor at Central Michigan University and he shares his research and experience.
GI Distress & Glutamine Supplementation
He has published research on GI distress during intense training. His studies have found that doses of glutamine can help prevent leaky gut and reduce the likelihood of GI distress.
The oral doses used in his study were .9g per kg of fat free mass (lean body mass) per day, spread out over three doses, for a period of 7 days. His studies on the topic were published in the Journal of Applied Physiology (Jan 15, 2014) and als...2014-08-2200 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT036: Functional Strength For Triathlon With Chuck WolfSubscribe via iTunes
Chuck Wolf
Chuck joins the show to talk about strength and flexibility for triathletes. Chuck is the Director of Human Motion Associates in Orlando, Florida. He's worked with top athletes in several sports.
Chuck was a speaker at one of my triathlon camps in Florida, and he's had excellent success overcoming injury issues experienced by two of my triathlete friends.
His website is HumanMotionAssociates.com
Subscribe via iTunes2014-08-0500 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT035: Matt Dixon & “The Well-Built Triathlete”Subscribe via iTunes
"It’s a resource for athletes to become empowered to think about the way that they approach their sport and give some insight into my methodology and to steer athletes to look through the correct lens of how to approach performance and how to improve over the long term."
Coach Matt Dixon
Matt is a San Francisco based coach to several pros and age group athletes. He discusses his new book, The Well-Built Triathlete. This comprehensive book is packed full of great information for triathletes, and it's one I would recommend to any triathlete. In the podcast intervi...2014-07-2200 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT034: Half Ironman Pursuit Part 2Subscribe via iTunes
Postrace Half Ironman Interview With Rodrigo
Rodrigo is back for a follow up interview after the Syracuse 70.3 Half Ironman. Rodrigo was the guest in episode 33, an interview we did in early April, as he was preparing for this June 22, 2014 race.
He finished in a time of 6:07:02. His swim time was 40 minutes, bike time 3:09, and run time 2:07. His normal training week consisted of 3 swims, 2 bikes, and 3 runs. In addition to training and working, he and his wife had a baby boy 3 weeks before the race.
Subscribe via iTunes2014-07-1100 min
Duathlon Insider Podcast: Training Advice & NewsDuathlon Insider Podcast Episode 1 – An IntroductionEpisode 1
Welcome! This is a 4 minute introduction to the show.
Purpose Of The Podcast
To bring training information and duathlon news specifically to duathletes. The show will evolve based on feedback from you.
This is my second podcast. My first is the Triathlete Training Podcast which began in 2013. To date I've released 33 episodes of that podcast. Much of the content on that show is applicable right now to duathletes.
I expect this show to be a little more personal than my triathlon podcast. This show might now be as polished. My main goal here is to pump out good content...2014-07-1000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT033: Training Questions & Half Ironman PursuitSubscribe via iTunes
Half Ironman Training Questions
Rodrigo Chaves is the guest for this episode and we discuss several questions based around half ironman training. Rodrigo lives in New Jersey and 2014 is his second season of racing triathlons. He’s competed in running races for the last 4 years and he’s been swimming for 8 years. He is training for the Syracuse Half Ironman 70.3 on June 22.
Be sure to check out episode 34 for his post-race interview.
Here are his questions that we discussed in the interview:
General
1. What's the common volume of training for a person on their second season training for th...2014-07-0800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT032: Stages Cycling Power Meter & SaunasSubscribe via iTunes
Ben Sharp of Stages Cycling
I interview Ben Sharp of Stages Cycling about the Stages Power Meter. Ben was a coach for USA Cycling from 2007 to 2013 before joining Stages. The Stages Power Meter runs $700-$900 plus a head unit, such as a Garmin or even an iPhone.
I was an SRM user and I did this interview because I was genuinely curious about this lower cost power meter. I came away persuaded that it is an excellent option. Ben points out some of the advantages:
Lower cost
Easy assembly and setup.
It can easily be switched between bike...2014-07-0100 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT031: A 15 Year Ironman Hawaii Qualification StorySubscribe via iTunes
Dan Dungan At Ironman Texas
Dan Dungan started racing triathlons in 1999 with the Memphis and May. His first Ironman was in 2000. Going into 2014 he had started 20 Ironmans, finishing 17, but had never qualified for
Ironman Hawaii. He was persistent in his training, he learned each year, and at Ironman Texas in 2014 he took another shot at qualifying.
Dan and I discussed his progression over the years, the lessons learned, and his strategy for Ironman #21. He’s consulted with Gordo Byrn for several years and continued to modify his approach.
At age 57 he was racing in the 55-59 age group...2014-06-1700 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT030: Intensity Factor, Ironman Boulder History, More Heat Acclimation1. Vibram Five Finger Shoes
2. Intensity factor for different distances
If you use a power meter and know your functional threshold power (FTP), you can use the following intensity factor guide for your racing. An intensity factor of .70 means your should be racing at 70% of your FTP. These numbers are taken from Joe Friel's Power Meter Handbook page 73.
Ironman age group .60-.70
Ironman elite .70-.79
Half ironman age group .70-.79
Half ironman elite .80-.89
Olympic and sprint triathlon .90-1.04
3. How to train on a tight schedule.
4. Heat Acclimation
From Journal of Applied Physiology in October of 2010. Twelve trained cyclist were studied vs...2014-06-0300 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT029: Aerodynamics With David Ripley & Vibram Five Finger ShoesSubscribe via iTunes
Aerodynamics With David Ripley of Zipp
In addition to working for Zipp, David is also a bike fitter and consultant for 51 Speed Shop.
Topics discussed include:
The Four restrictive properties working against you on the bike are:
1. Aerodynamics
2. Gravity
3. Drivetrain Friction
4. Road Friction
75-80% of aerodynamic drag comes from the body. The wheels are the second greatest source of drag. Components are next, and the frame is last.
Weight doesn't become a significant factor until the grade hits 6% for an extended period of time.
A good clincher and latex tube compared to a poor tire and a buty...2014-05-1600 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT028: Half Ironman Training Questions From Second Year Triathlete Shawn DealSubscribe via iTunes
Shawn Deal Half Ironman Training Questions
My guest is second year triathlete Shawn Deal from Springfield Missouri. Shawn did a few triathlons and duathlons last year and this year he’s gearing up for the Kansas 70.3 Half Ironman on June 8.
Shawn is finishing his Masters in Divinity on May 3. He has a triathlon on May 4 and the Olympic distance Memphis in May Triathlon on May 18. In June he will do the Half Ironman Kansas 70.3 triathlon.
Shawn is a member of the Ozark Multisport Club (http://www.go-omc.com). In his first triathlon last year Shawn was pulled unde...2014-05-0100 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT027: Losing The Last 5 Pounds, Sodium, Hydration, Nutrition, Supplements, & More!Subscribe via iTunes
“The best time to lose weight is in the off-season when that restriction is not going to compromise energy levels as much. However, it is feasible to lose weight in the midst of training.”
Author, Athlete, & Dietitian Kim Mueller
Kim is the guest for episode 27. She is a Registered Dietitian, a board certified specialist in Sports Dietetics, owner of Fuel Factor Nutrition Coaching, co-creator of and staff nutritionist at Infinit Nutrition, author of “The Athletes Guide to Sports Supplements” (Human Kinetics, 2013), and a former All-American Triathlete. She is currently focusing on running with a goal of qualifying for the 201...2014-04-1700 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT026: Training Questions – Run Intensity, Diet, Wetsuit, Crossfit, and More.Training Questions
First year triathlete Ryan Lewis joins the show to ask his training questions. Ryan is a 30 year old triathlete with 3 months of training under his belt and he is less than a month away from his first triathlon.
Topics covered include:
Crossfit and triathlon at the same time
Paleo diet and carb intake needed for training
Open water swimming prep and drills
Adding run intensity
Should he get a wetsuit?
Zero drop shoes
Aerobars
And more...
It's easy to get overwhelmed with the information and equipment choices available to triathletes. Ryan wisely makes the choice to keep things s...2014-04-0300 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT025: Heat Acclimation“When you think about this concept of heat acclimatization, it’s mostly about your body holding on to more water, which is mostly about sweating. Probably 90% of that is done by simply sweating a lot when you train, and what we are talking about is what can you do to get that up even a little bit higher but we are probably talking like 10 or 15% improved acclimatization.”
George Dallam
Episode 25
George Dallam returns to the show to talk heat acclimation, which is a means of adapting to heat in an artificial manner.
If you live in a cool climate and you ar...2014-03-1900 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT024: First Time Ironman ExperienceSusan McNamee attempted her first triathlon at age 61 in 2013 and also attempted her first Ironman that same year. This is her story.
Within one year of signing up for Ironman Wisconsin Susan had to learn how to swim across the pool, and then she had to learn open water swimming. She panicked during the swim in her first couple triathlons, but finished both. She completed a half Ironman in August in preparation for Wisconsin on September 8.
Knowing she was signed up for two Ironmans in 2014 she started the day being okay if she didn't finish by the midnight cutoff. She fi...2014-02-2200 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT023: Training Tips & Blood MonitoringSubscribe via iTunes
Blood Monitoring
Garret Rock joins the show. Garret is an exercise physiology specialist and Doctor of Chiropractic and sports nutrition specialist. He does blood testing for both age group and professional triathletes. He has done over 800 blood tests on professional triathletes.
His services are available through fiftyonespeedshop.com and he works at South Pointe Clinics in Colorado. He charges roughly $120-$170 per analysis.
During the interview he gives an example of work he has done with Liz Blatchford. Liz finished third at Ironman Hawaii in 2013. Over the course of several weeks Liz made the following changes in her b...2014-02-0200 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT022: Training Questions AnsweredSubscribe via iTunes
I interview Anchorage based triathlete Tim Conrad and answer his training questions. Tim is relatively new to triathlons and is preparing for the 2014 season. His training began while he was based in Afghanistan serving in the United States Army.
Topics include:
Is a low heart rate based training program useful?
How many bricks are appropriate?
How to prepare when the next race is 6 months away.
A standard training week, and basic planning tips.
When is a good time to do a first Ironman.
Subscribe via iTunes2014-01-1500 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT021: Questions From a First Year TriathleteSubscribe via iTunes
Questions From a First Year Triathlete
I interview first year triathlete Randy Messman and answer his training questions. Randy was one of the show's listeners who responded to a request on the Triathlete Training Facebook page. He is training for the TexasMan X-50 Tri in May with a distance of 1 mile swim/40 mile bike/9 mile run. Messman became interested in triathlon after watching a Dick Hoyt video on Facebook.
His questions include:
How do I reduce decoupling of heart rate and pace? Randy runs at a very easy heart rate on the treadmill and finds his heart rat...2013-12-2700 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT020: Interview with Coach Mat SteinmetzSubscribe via iTunes
Mat Steinmetz
In 2012 Inside Triathlon named him as one of triathlon's most influential people. Boulder based coach Mat Steinmetz has worked with several top athletes as a coach, consultant, and/or bike fitter. Those athletes include Ironman Hawaii winner Craig Alexander and Liz Blatchford. This year he performed the bike fits for the top 3 women at Ironman Hawaii.
Mat got his masters degree in exercise physiology from Ball State, and in 2009 he began working for bike fit company Retul in Boulder. He no longer works for Retul but he continues to perform bike fits and coach athletes.
In thi...2013-12-1200 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT019: Andrew Starykowicz – 7:55 IronmanEric: How did it feel to cross the line under 8 hours as the first American to do so in an Ironman?
Andrew: “It sucks. I lost. If you were to tell anybody that you are going to go 7:55 in an Ironman North American event, when nobody's gone faster than 7:58, it’s 3 minutes faster. To lose was frustrating.”
Eric: Would you have been happier if you went 8:01 and won?
Andrew “No. It’s hard to make me happy. I was satisfied either way. I raced the course and that day I did everything I could and got everything out of my body and did e...2013-11-2800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT018: “Faster” Author Jim GourleySubscribe via iTunes
Author Jim Gourley
It's very possible you've never heard of Jim, but you might have read his articles in Triathlete Magazine, Inside Triathlon, or elsewhere. He's definitely smarter than me and he's probably smarter than you. He graduated from the United States Air Force Academy with a degree in Aeronautical Engineering.
His new book, Faster: Demystifying the Science of Triathlon Speed, covers ways to pick up free speed that aren't training based.
In this episode we discuss:
How to gain free speed by your choice of tires
How important is your bike's weight?
Does weight matter in your...2013-11-1400 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT017: Nutrition Discussion with Bob SeeboharSubscribe via iTunes
Bob Seebohar
I interview nutrition expert and dietician Bob Seebohar for a wide range of topics. Bob has a wealth of experience working with triathletes, including traveling with and assisting the 2008 US Olympic triathlon team.
We discuss hydration, protein intake, sodium intake, sarcopenia, saturated fat, sugar and heart disease, blood sugar, fat burning, ironman nutrition, and more.
Ironman Nutrition
A segment of the podcast was devoted to Ironman nutrition. Bob thinks a well trained fat burning athlete can eat 100-200 calories/hour on the bike or even less. Bob's caloric recommendations are on the lower end of the...2013-10-3000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT016: Ironman Hawaii Analysis With Jim Vance | Ironman Marathon PacingSubscribe via iTunes
Ironman Hawaii Analysis From Jim Vance
Jim brings some 2013 Ironman Hawaii run data to the show. We talk about pacing the Ironman marathon and our belief that just about all Ironman athletes, even the pros, start the Ironman run too fast. Jim has mile splits from the last two Ironman Hawaii’s to back it up.
Jim also discusses men’s second place finisher Luke McKenzie and his drastic change from 2012 to 2013. Luke went from a low cadence cyclist to a high cadence cyclist in just one year.
Quadrant Analysis
Quadrant analysis was discussed during the show. You must...2013-10-1800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT015: Ironman & Long Distance Racing With Gordo ByrnSubscribe via iTunes
Eric: “What was your rationale for going so many years without being tested for VO2 Max?”
Gordo: “It doesn’t matter. All you are going to do is give yourself an excuse not to try. It does not matter. Your genetics don’t matter. That’s completely my story.”
Gordo
I interviewed Gordo Byrn, co-author of Going Long, and a seven time sub-9 hour Ironman finisher, including an 8:29 for a second place finish at Ironman Canada. Gordo also won Ultraman in Hawaii.
Gordo went from full time finance guy to not-so-fast triathlete to the elite level by doing a LOT of work...2013-10-1000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT014: Diet & Ironman Discussion with Torbjørn Sindballe Plus InterbikeSubscribe via iTunes
Torbjørn Sindballe
I interview retired Danish triathlete Torbjørn Sindballe for episode 14. Sindballe retired in 2009, but his accomplishments include a third place finish at Ironman Hawaii in 2007, a brief hold on the Ironman Hawaii bike course record (4:21 in 2005), and two ITU Long Distance Triathlon World Championship titles.
In 2008 Sindballe had a subpar result at Ironman Hawaii, suffering on the run and finishing 59th with digestive problems that were likely related to his periodized eating in the week leading up to the race when he followed 5 days of high fat eating with 2 days or carb loading. This is th...2013-09-2600 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT013: Swim Tips From Kevin KoskellaSubscribe via iTunes
The guest for this episode is Kevin Koskella from Triswimcoach.com, TriSwimPro.com, and the Tri Swim Coach podcast. Kevin offers advice to swimmers of all levels during this interview.
He offers 5 tips specifically for intermediate to advanced swimmers.
1. Take time to do sprints once per week
For example: 8X50, the first 25 yards are all out sprint, next 25 are easy to moderate, 15-20 seconds rest.
2. Use equipment
Fins - Kevins preference is the Finis Z2 Gold Zoomers. They help with kick and ankle flexibility. Use as a tool while doing drills and some sprint sets.
Paddles - K...2013-09-1200 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT012: Dave Scott InterviewSubscribe via iTunes
Burn More Fat?
Can you teach yourself to burn fat by restricting calorie intake on the bike and eating a higher fat diet? I discuss the topic and Torbjørn Sindballe’s experience, as documented in his 2012 Inside Triathlon article, which you can view here.
Dave Scott
I interview six time Ironman Hawaii winner Dave Scott. We cover many topics, including:
His recent race at Ironman Norway 70.3
His preferred races if he chooses to do another Ironman (in Australia & German)
His experience coaching Ironman Hawaii winner Chrissie Wellington
His nutrition advice for an Ironman. Dave recommends less calori...2013-08-2900 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT011: Lessons from Ultrarunner Will LaughlinSubscribe via iTunes
In episode 11 of the Triathlete Training Podcast I interview ultrarunner Will Laughlin
In July 2013 Will Laughlin did a 300 mile run in the Mojave Desert. Will wanted to follow the same route the Mojave Indians used to travel to the Pacific Coast. He planned to do the run in 4 days, but he was prepared for a 6 day trip with his 4 person support team.
The run started in Laughlin, Nevada but did not go as planned. It was hotter than normal with temps reaching 116 degrees. The team got lost, the vehicles overheated, and the sand made for worse running than...2013-07-3100 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT010: Bike Fit Expert Todd Carver I Cramping I VO2 Max Cycling IntervalsSubscribe via iTunes
In this episode Todd Carver of Retul discusses common bike fit issues and trends in bike fits and equipment. I also discuss cramping and VO2 Max cycling intervals
VO2 Max Bike Intervals
A good workout for 8-10 weeks before your goal race done 2-3 times. Long warmup, then 6-10X1 mile fast, 3-4 minute recovery. Do this on flat ground on a course you can repeat - the recovery is a ride back to the start, so you’ll be doing the same course every time. If your time drops by more than 6% (11 seconds at 3:00 pace, and 7 second...2013-07-1700 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT009: Joe Friel Interview Part 2 | Swimming Death Move | Ageing | Joe’s Coaching CareerSubscribe via iTunes
Here we go with part 2 of my interview with Joe Friel. If you missed part 1 be sure to check out Triathlete Training episode 8.
Swimming & the Death Move
Ninety percent of triathletes have problems with their catch. It’s a result of what we’ve been taught. Joe calls the biggest mistake the death move. This is when your elbow is below your hand and your arm is extended in front of you. In that position there is no way to catch the water unless you are extremely talented. A top level swimmer can go into that position and immedia...2013-07-0500 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT008: Joe Friel Interview Part 1 Talking Paleo, Consistency, & IntensitySubscribe via iTunes
Big Show! Episode 8 includes part 1 of an interview with Joe Friel. Joe is a long-time and well known coach. His long list of books includes The Triathlete's Training Bible and he is a co-founder of TrainingPeaks.com. We discuss the paleo diet, the importance of training consistency, the key to periodization, and zone 3 training.
Before the interview I explain functional threshold power (FTP) and intensity factor (IF), two important concepts covered in the interview.
Subscribe to the Triathlete Training podcast by searching Triathlete Training in iTunes.
Functional Threshold Power (FTP)
Defined as the power you could hold for...2013-06-1700 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT007: An Interview with Michael Folan of Infinit Nutrition and a Brief Discussion of Training IntensityEpisode 7 of the Triathlete Training podcast features an interview with Michael Folan of Infinit Nutrition (InfintitNutrition.us). Infinit offers custom made sports drinks which allow you to adjust the level of sweetness, sodium, protein, caffeine, calories, and electrolyte blend in your drink (see the image below).
Athletes from all types of endurance sports use Infinit, and Michael tells us that several Indy 500 drivers and the US Military use Infinit. Infinit is also starting to create special blends for cancer patients.
We cover several areas of race day nutrition. Michael believes that women need about 350 mgs of sodium for long distance...2013-06-0900 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTT006: Consider Racing the World Championships & How to Bike Faster by Reducing FrictionIn episode 6 of the Triathlete Training Podcast I talk about how it might be much easier to qualify for the World Championships than you realize, and I talk to Jason Smith at Friction-Facts.com about ways to reduce friction on the bike and gain free speed.
World Championships
If you haven’t race in ITU World Championships in either triathlon or duathlon, I strongly suggest you consider it. If you’re not a competitive triathlete, give duathlon a try. It’s much easier to qualify for the World Championships. In some cases, all you need to do is show up to a qual...2013-05-2800 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTriathlete Training Podcast Episode 5 with Triathlon Science Editor Jim VanceEpisode 5 includes an interview with Jim Vance, the co-author, along with Joe Friel, of the new book Triathlon Science. Triathlon Science is a training reference book for all triathletes and duathletes who are serious about their training. The book was written by 20+ authors, and Vance talks about what he learned as a coach through his involvement in the book.2013-04-2400 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTriathlete Training Podcast Episode 4 with George Dallam Part 2: Pose Method, Nasal BreathingEpisode 4 features part two of my interview with George Dallam.
The two main topics are nasal breathing and Pose Method. George did one of the first studies on the Pose Method at the US Olympic Training Center, and his views differ from those of previous guest Stephen McGregor.
It's George's belief that nasal breathing is better than mouth breathing for several reasons. These include reduced likelihood of getting sick, less chance of exercise induced asthma, and your body will extract oxygen better. He has only done preliminary research in this area, but he thinks it's possible you may be able to...2013-03-2000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTriathlete Training Podcast Episode 3 with George Dallam Part 1: Functional Weight TrainingIn episode 3 I interview George Dallam. George is a professor at Colorado State University in Pueblo. He was the first USA Triathlon National Teams coach, and he coached Olympic triathlete Hunter Kemper.
We spend most of this interview discussing weight training. If you don't already have an updated weight training program, his views will make you re-think what you are currently doing.
Triathlete Training Podcast Episode 32013-03-2000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTriathlete Training Podcast Episode 2 with Stephen McGregor Part 2: Pose Method, Running Form, Running DrillsIn this episode I spend a lot less time talking about myself and more time talking to Stephen McGregor in part 2 of our interview.
He gives his opinion of running form drills and the Pose Method. He also discusses vertical oscillations, optimal cadence for runners and cyclists (if there is such a thing), why a Garmin GPS unit isn't accurate on a track, and he gives a couple of his favorite cycling workouts. It all sounds very geeky but Stephen explains it in a way that is very interesting and easy to understand, so be a geek and take a li...2013-03-2000 minTriathlete Training Podcast: Triathlon, Ironman & DuathlonTriathlete Training Podcast Episode 1: A Podcast Introduction by Eric Schwartz and Stephen McGregor Part 1 On Running EconomyIn the very first episode of the Triathlete Training podcast I give some background on myself in addition to part 1 of my interview with Stephen McGregor.
My name is Eric Schwartz and I currently coach triathletes, duathletes, runners and cyclists. In addition, I've been operating Duathlon.com since 1998. Duathlon.com is a source for triathlon & duathlon news and results, as well as training advice. Previously, I ran track and cross-country and Indiana University, lived in Boulder as a full-time professional, won the Duathlon National Championships in 2004, and finished 8th at Ironman Wisconsin that same year. I've been coaching since 2000 and was...2013-03-2000 min