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תוכן מסופק על ידי Age Grouper For Life Triathlon Podcast. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Age Grouper For Life Triathlon Podcast או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.
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Squid Game: The Official Podcast
1 Debt, Desperation, and the Deadly Games - Rewatch S1 Eps 1-3 35:35
35:35
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35:35Step back into the heart-pounding world of Squid Game as host Phil Yu (aka “Angry Asian Man”) and special guest Jonnie Park (aka “Dumbfoundead”) relive the most iconic moments from the first 3 episodes that started it all. From the unforgettable game of Red Light, Green Light to the nail-biting Dalgona challenge, they break down the intense cultural and emotional layers that made Squid Game so gripping. We also follow Player 456, Gi-hun, and unpack the significance of each player’s role in modern Korean society as they seek financial salvation in the deadly games. Also, Phil and Jonnie face off in a high-stakes game of their own in the studio, and we call Phil’s mom who shares her strategies for winning. Get back in the game! IG - @SquidGameNetflix X (f.k.a. Twitter) - @SquidGame Check out more from Phil Yu @angryasianman & Jonnie Park @ dumbfoundead on IG Listen to more from Netflix Podcasts . Squid Game: The Official Podcast is produced by Netflix and The Mash-Up Americans.…
AGFL Triathlon Episode 120: Coach Programming and Customization of Training Plans
Manage episode 432990497 series 1299448
תוכן מסופק על ידי Age Grouper For Life Triathlon Podcast. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Age Grouper For Life Triathlon Podcast או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.
In this episode, we discuss our approaches to coaching triathletes across different experience levels and demographics. All triathletes can benefit greatly from having coach in a variety of ways. These include learning proper techniques, keeping yourself accountable, ensuring the correct equipment is purchased, and to avoid overtraining. Consistency, coachability, and the athlete’s desire to improve are hallmarks of successful triathletes seeking constant growth. Enjoy the latest episode as we go into depth on our we program training for our athletes. As always, thanks for listening! --- Show Notes: Key Takeaways • Beginners benefit greatly from having a coach to learn proper techniques, equipment needs, and avoid overtraining • Consistency, coachability, and desire to improve are hallmarks of successful elite/advanced athletes • Customizing training plans to the individual's abilities, goals, and life circumstances is crucial • Open communication between coach and athlete is vital for making appropriate adjustments • Special populations like injured, overweight, and senior athletes require tailored approaches Topics Coaching Beginner Triathletes • Benefit immensely from having a coach to learn the sport properly • Coaches teach basics like breathing, technique, pacing, equipment needs • Focus on consistency over volume to avoid overtraining • Perform baseline testing tailored to beginner level to set appropriate intensities • Communication is key as beginners have many questions Coaching Intermediate/Advanced Athletes • Consistency in executing prescribed workouts is critical • Willingness to receive feedback and be coachable allows for improvement • Desire to keep getting better after achieving goals • Customized training based on test results highlighting strengths/weaknesses • Open communication about adjusting plan if not seeing results Considerations for Special Populations • Injured athletes: Utilize other disciplines to maintain fitness, rehab exercises • Overweight athletes: Different fueling strategies, manage expectations on weight loss • Senior athletes: Lower impact, aerobic training with some intensity, social benefits Next Steps • Continually adapt training plans based on athlete feedback and results • Promote open communication to understand each athlete's needs • For special populations, collaborate with relevant experts (doctors, nutritionists, etc.) • Encourage coachable mindset focused on gradual improvement over quick fixes
…
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129 פרקים
Manage episode 432990497 series 1299448
תוכן מסופק על ידי Age Grouper For Life Triathlon Podcast. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Age Grouper For Life Triathlon Podcast או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.
In this episode, we discuss our approaches to coaching triathletes across different experience levels and demographics. All triathletes can benefit greatly from having coach in a variety of ways. These include learning proper techniques, keeping yourself accountable, ensuring the correct equipment is purchased, and to avoid overtraining. Consistency, coachability, and the athlete’s desire to improve are hallmarks of successful triathletes seeking constant growth. Enjoy the latest episode as we go into depth on our we program training for our athletes. As always, thanks for listening! --- Show Notes: Key Takeaways • Beginners benefit greatly from having a coach to learn proper techniques, equipment needs, and avoid overtraining • Consistency, coachability, and desire to improve are hallmarks of successful elite/advanced athletes • Customizing training plans to the individual's abilities, goals, and life circumstances is crucial • Open communication between coach and athlete is vital for making appropriate adjustments • Special populations like injured, overweight, and senior athletes require tailored approaches Topics Coaching Beginner Triathletes • Benefit immensely from having a coach to learn the sport properly • Coaches teach basics like breathing, technique, pacing, equipment needs • Focus on consistency over volume to avoid overtraining • Perform baseline testing tailored to beginner level to set appropriate intensities • Communication is key as beginners have many questions Coaching Intermediate/Advanced Athletes • Consistency in executing prescribed workouts is critical • Willingness to receive feedback and be coachable allows for improvement • Desire to keep getting better after achieving goals • Customized training based on test results highlighting strengths/weaknesses • Open communication about adjusting plan if not seeing results Considerations for Special Populations • Injured athletes: Utilize other disciplines to maintain fitness, rehab exercises • Overweight athletes: Different fueling strategies, manage expectations on weight loss • Senior athletes: Lower impact, aerobic training with some intensity, social benefits Next Steps • Continually adapt training plans based on athlete feedback and results • Promote open communication to understand each athlete's needs • For special populations, collaborate with relevant experts (doctors, nutritionists, etc.) • Encourage coachable mindset focused on gradual improvement over quick fixes
…
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Age Grouper For Life Podcast
1 AGFL Triathlon Episode 128: Clay Emge 1:05:36
1:05:36
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1:05:36In this Age Grouper for Life Podcast, Colin interviews Clay Emge from the Every Man Jack triathlon team. Clay is a 40-year old triathlete from Tyler, Texas who works as a financial advisor and has four young kids. He and Colin discuss their similar backgrounds in swimming and running, as well as their experience with triathlon over the past 16+ years. It’s been quite the journey for Clay and looking forward to following his future endeavors, including a trip to Nice for the Ironman World Championship in 2025. Thanks for joining the podcast, Clay! --- Show Notes- Clay's professional triathlon career @ 3:31 Clay shares that he raced as a professional triathlete for a few years, including qualifying for and competing in Kona. However, after an injury and with the uncertainty of becoming a father, he transitioned back to age-group racing in 2015. He found more success as an age-grouper, including a 2nd place finish at Kona in 2018, before returning to pro racing for a couple more years. Motivations and the inclusive nature of triathlon @ 14:06 Clay discusses what keeps him motivated in the sport, highlighting the relationships and community he's built through triathlon. He shares a story about how watching the midnight finishers at Ironman Texas inspired his wife to take up the sport. Clay emphasizes the inclusive and inspiring nature of triathlon. Training and balancing family life @ 16:40 Clay explains how he structures his training around his busy family life, prioritizing early morning workouts before his kids wake up. He discusses the importance of discipline and making sacrifices to maintain a high level of fitness. Clay also shares insights on the mental challenges of taking time off due to injury. Cycling training and Zwift @ 35:00 Clay details his approach to cycling training, including a focus on power-based workouts on Zwift, as well as group rides on his TT bike. He discusses the benefits of Zwift for structured workouts and mental engagement. Reflections and advice @ 47:18 Clay provides advice and reflections for fellow age-group triathletes, emphasizing the importance of keeping the sport fun, building a supportive community, and not getting too caught up in strict goals and metrics. He encourages athletes to appreciate the ups and downs of the journey. Upcoming races and the World Championship in Nice @ 58:31 Clay shares his race plans, including Galveston 70.3 and the Ironman World Championship in Nice, France. He discusses his excitement and strategy for the hilly Nice course, as well as the strong European competition he expects to face.…
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Age Grouper For Life Podcast
1 AGFL Triathlon Episode 127: Scott Tindal, Fuelin Updates, and Nutrition Talk 59:38
59:38
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59:38In this Age Grouper for Life episode, Scott Tindal at Fuelin joins us again to discuss updates to the Fuelin nutrition app, explore off-season nutrition strategies for triathletes, and other beneficial nutrition advice. Enjoy the latest podcast and thanks for joining again, Scott! --- Show Notes: • Fuelin launching revamped app with improved UI, food logging, and expanded features • Off-season nutrition should balance recovery, injury rehab, and gradual body composition changes • Consistent nutrition habits (protein, fiber, hydration) remain crucial even during reduced training • Avoiding extremes and tailoring nutrition to individual needs/goals is key for triathletes Topics Fuelin App Updates • New version launching in a few weeks with soft launch • Completely revamped backend for improved stability • New home page allowing users to customize their experience • Improved food logging with AI assistant "Scooter" for easier tracking • Enhanced sweat and carb testing features • Android version expected Jan/Feb 2025 • Expansion into German market planned Off-Season Nutrition Strategies • Balance between recovery and maintaining habits • Focus on protein intake for injury recovery and lean mass maintenance • Gradual, controlled weight fluctuations (2-3kg) can be beneficial for periodization • Maintain fiber intake (fruits/veggies) for overall health • Adjust calorie intake based on reduced training load, but don't drastically cut back • Nutrition remains crucial for injury recovery and rehabilitation Common Triathlete Nutrition Mistakes • Pigeonholing into extreme "camps" (e.g., very low-carb vs. high-carb) • Neglecting nutrition during injury recovery periods • Misunderstanding that weight loss is primarily about calorie deficit, not specific diets • Lack of consistency in nutrition habits across training cycles Personal Insights from Scott • Completed multiple marathons (Sydney, New York) and working towards 70.3 races • Emphasizes learning from personal nutrition mistakes (e.g., hydration issues in NY Marathon) • Advocates for balance between structure and flexibility in nutrition plans Next Steps • Watch for Fuelin app update launch in coming weeks • Consider how to implement off-season nutrition strategies (protein, fiber, adjusted calories) • Evaluate personal nutrition "camps" and aim for more balanced approach • Maintain nutrition focus even during injury recovery or reduced training periods • Look for announcements about potential Kona 2025 changes (hinted at, unconfirmed)…
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Age Grouper For Life Podcast
1 AGFL Triathlon Episode 126: Elite Amateur Triathlete, Donald Brooks 1:08:17
1:08:17
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1:08:17In this episode, Colin interviews the amazing Donald Brooks. Donald won his age group at the World Championship in Kona by over 20 minutes, with an impressive time of 8:58:51. His training emphasizes consistency, balancing family life, and adapting workouts around commitments. Enjoy the latest podcast as they discuss Donald’s athletic background, keys to his successes, training approach, nutrition strategies, and upcoming races. Thanks for joining the Age Grouper for Life Podcast, Donald! --- Show notes: Donald's Athletic Background • Started triathlon in 2014 after background in underwater hockey and masters swimming Underwater hockey provided strong cardiovascular base and hypoxic training benefits Transitioned to triathlon, quickly entering an Ironman-distance race (too soon, in retrospect) Recent Race Successes • Won 4 world championships in 4 weeks in 2023: o 70.3 Worlds in Finland (age group win) o Ironman Worlds in Nice (age group win by 17 seconds) o World Triathlon Championships in Spain (super sprint and standard distance wins) o Kona 2023: Age group win with 8:58:51 (52min swim, 4:36 bike, 3:00 run) • Key to success: proper fueling (94g carbs/hour at Kona), heat acclimatization, and strategic race execution Training Approach • Swim: 4x/week (3 morning sessions, 1 evening speed work) o Heavy use of paddles to build upper body strength • Bike: 6 days/week, mix of outdoor rides and indoor trainer o Tuesday night "chain gang" group ride for high intensity o Long rides on TT bike closer to race • Run: 3x/week, mostly steady-state (5:00/km pace) o Parkrun on Saturdays for speed work • Minimal strength training, some single-leg squats for stability Race Nutrition Strategy • Focused on increasing carb intake: 94g/hour at Kona vs. 43g/hour at Nice o Proper hydration crucial for absorbing nutrition during the race • Heat Acclimation o Used heat chamber at local university for 10 days before Nice o Improved sweat rate and ability to maintain effort in heat Balancing Training and Life • Works as director of an electrical company • Married with two children (ages 12 and 9) • Adapts training schedule around family commitments Next Steps • Focus on 2024 race season: • 70.3 World Championships in Taupō, New Zealand (declined) • Ironman World Championship in Nice, France • 70.3 World Championship in Marbella, Spain…
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Age Grouper For Life Podcast
1 Age Grouper for Life Triathlon Episode 125: Marcel van Duinen and Tri-Excellence 1:03:30
1:03:30
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1:03:30In this episode, Colin interviews Marcel van Duinen the founder Tri-Excellence, which focuses on developing technology and sensors to help endurance athletes optimize their health and performance. He discusses his background in healthcare and how that led him to start Tri-Excellence about a year ago. Colin had the privilege of experiencing their core cooling product in Kona this year. Enjoy the latest podcast as they discuss this product in depth, offer many insights, and talk about future plans of the company. Thanks for joining the Age Grouper for Life podcast, Marcel! --- Show Notes: Tri-Excellence Core Cooling Product @ 5:36 Marcel explains the motivation behind Tri-Excellence core cooling product, which aims to help endurance athletes better manage their core body temperature during training and competition. He discusses the limitations of existing cooling solutions and the research that went into designing an effective, comfortable, and practical cooling system. Colin's Experience Using the Core Cooling Product at Kona @ 18:47 Colin shares his experience using the Tri-Excellence core cooling product during the Kona Ironman World Championship. He describes the benefits he experienced, including improved ability to maintain pace and finish the marathon strongly, as well as the ease of use and integration with the race environment. Insights on Core Temperature Management and Recovery @ 38:13 Marcel and Colin discuss the importance of core temperature management not just during exercise, but also for post-exercise recovery and long-term health. They highlight research showing the negative impacts of prolonged elevated core temperatures and how the Tri-Excellence product can help mitigate these effects. Future Plans for Tri-Excellence Continuous Lactate Monitoring @ 59:30 Marcel briefly introduces Tri-Excellence continuous lactate monitoring product, which aims to provide a more practical and less invasive way for athletes to track their lactate levels during training and competition. They agree to discuss this product in more detail in a future conversation. Recap and Next Steps @ 1:03:10 Colin and Marcel wrap up the discussion, with Colin expressing his enthusiasm for the Tri-Excellence core cooling product and interest in continuing to use and provide feedback on it. They agree to reconnect soon to discuss the lactate monitoring product in more depth. Website: https://tri-excellence.com/…
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Age Grouper For Life Podcast
1 Age Grouper for Life Episode 124: Matthew Schuster and Addra Labs 1:27:03
1:27:03
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1:27:03In this episode, Colin interviews guest Matthew Schuster, an age group triathlete and co-founder of a sports nutrition startup called Addra Labs. Matthew shares his background, including transitioning from a corporate career to becoming an endurance athlete and entrepreneur. Enjoy the listen as we dive into Matthew’s triathlon journey. Thanks for joining the Age Grouper for Life podcast, Matthew! --- Show Notes: Matthew's journey into triathlon @ 4:11 Matthew describes how he got into triathlon after a period of being out of shape and unhealthy. He hired a coach early on which helped him get started and fall in love with the sport. Matthew discusses his progression from shorter races to Ironman, including overcoming a major crash injury before qualifying for Kona. The mental and physical benefits of training @ 11:14 Colin and Matthew discuss the strong connection between physical fitness and mental health, and how maintaining a high level of fitness can positively impact one's overall well-being, even during periods of reduced training. Nutrition strategies and approaches @ 13:27 The conversation turns to nutrition, with Matthew and Colin sharing their perspectives on topics like calorie tracking, macronutrient balance, and the challenges of fueling properly as an endurance athlete. They also touch on the role of protein intake and the potential benefits of supplements like creatine. Matthew's first Kona experience @ 46:32 Matthew reflects on his first Kona World Championship race, describing how he intentionally went into the event with low expectations, which ultimately impacted his performance and satisfaction with the outcome. He shares the lessons he learned about the importance of having specific goals and the "killer instinct" to push through discomfort. Addra Labs and the focus on endurance protein @ 1:03:23 Matthew provides an in-depth overview of the motivation and science behind Addra Lab's protein bars, which are formulated specifically for endurance athletes. He discusses the company's approach to product development, the unique nutritional profile, and the feedback they've received from athletes. Wrap-up and partnership announcement @ 1:18:11 Colin and Matthew conclude the discussion by announcing a partnership between Addra Labs and Top Gunz, including a discount code for listeners. They express excitement about the collaboration and encourage listeners to try the Addra Lab protein bars.…
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Age Grouper For Life Podcast
1 AGFL Triathlon Episode 123: Colin's Epic Ironman World Championship Trip and Race Recap 1:00:29
1:00:29
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1:00:29In this episode, Colin recaps trip #7 to the Ironman World Championship in Kona, Hawaii! He has had a phenomenal year of racing and Kona was no exception, setting a personal best time by over 17 minutes and just missed breaking three hours. Also discussed are the events and experiences pre- and post-race. It was a very busy, but fun week on the Big Island to say the least. Congrats Colin on a great season of racing and an amazing performance on Ironman triathlon’s biggest stage.…
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Age Grouper For Life Podcast
1 AGFL Episode 122: Colin's Jones Beach 70.3 Overall Win, Kona Prep, and More! 50:21
50:21
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50:21In this episode Colin recaps his recent win at Jones Beach 70.3! He overcame challenging wind conditions and a 6-minute deficit on the run. Colin also discusses his Kona prep and a core/abdominal issue he’s been dealing with leading up to the big day – less than 10 days away! Good luck and have a great race in Hawaii, Colin! --- Show Notes: - Colin won the Jones Beach 70.3 with a time of 4:00:39, overcoming challenging wind conditions - Currently dealing with a core/lower abdominal issue 10 days out from Kona, causing concern but still aiming for age group podium Implementing aggressive recovery strategies (acupuncture, PT, massage) to address injury before Kona - Excited about testing new cooling gear prototype at Kona race Topics Jones Beach 70.3 Race Recap - Won overall with 4:00:39 finish time (39 seconds over 4-hour goal) - Overcame 6-minute deficit to leader during run - Challenging wind conditions: 5:55-6:02/mile pace with tailwind, 6:28-6:30/mile into headwind - Run split: 1:19:42 (sub-1:20 goal achieved) - Caught leader around mile 9, maintained lead despite concerns about chaser - Wahoo watch issue: 44-46 second discrepancy due to unnoticed pause Post-Race Recovery and Training - Attempted to resume training quickly: easy Sunday, full training Monday - Completed 6-hour, 137-mile ride + 6-mile tempo run on Friday post-race - Saturday long run attempt (22-23 miles planned) cut short at 12 miles due to core discomfort Current Injury Concerns (10 days pre-Kona) - Core/lower abdominal pain developed, potentially related to previous SOAS issue - Reduced training load: shortened rides, modified runs on Lever system - Concern about possible hernia, testing supportive belt Implementing aggressive recovery: 3x acupuncture, massage, PT, float tank, cryo, PBM - Prioritizing sleep: 8pm-4:30/5am schedule Kona Preparation and Outlook - Leaving for Kona on October 21st, staying with Kyle Burr and pro athletes - 7th time racing Kona, aiming for age group podium finish - Testing new cooling gear prototype during race - Balancing high expectations with injury management - Committed to finishing despite challenges Podcast Updates - Considering shift to guest interviews for future episodes - Clarified no issues with previous co-hosts Elliot and Becca Next Steps - Continue aggressive recovery treatments leading up to Kona departure - Test and finalize cooling gear prototype for race day - Travel to Kona on October 21st - Participate in pre-race events (Ku Cycle ride, Varlo events, Top Gunz meetup) - Race Ironman World Championship in Kona - Plan post-race podcast episode, potentially with guest interviews…
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Age Grouper For Life Podcast
1 AGFL Triathlon Episode 121: Every Man Jack Superstar, Luke Creger 1:17:22
1:17:22
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1:17:22In this episode, we have the pleasure of interviewing Luke Creger! Luke grew up playing baseball in Southern California but eventually burned out and transitioned to running and cycling as a way to lose weight. This led him to try his first triathlon in 2021, which sparked his passion for the port. Luke discusses joining Team Every Man Jack, a triathlon team, and how that has helped him connect with a supportive community of athletes. Colin and Elliot first met at a team camp in 2023, where Luke impressed them with his running ability. Since, some of his race highlights include an overall win at North Carolina 70.3, breaking four hours at Ohio 70.3, and a 2:35 Boston Marathon. He is currently training for his first full Ironman (IM California) in October. It was a pleasure having you on the podcast, Luke, and your future looks incredibly bright. We continue to look forward following along your athletic journey! You can follow Luke on Instagram - @lukecreger --- Show Notes: Luke's running and racing background @ 8:10 Luke shares his impressive running accomplishments, including a 2:35 marathon PR at the Boston Marathon. The group discusses how Luke's running background and natural talent have translated to success in triathlon, despite his self-proclaimed struggles with swimming. Balancing triathlon and marathon training @ 42:38 As Luke sets his sights on qualifying for the Olympic Marathon Trials, the group explores how he plans to balance his triathlon and running goals. They discuss the trade-offs and challenges of specializing in one sport versus the benefits of cross-training. Maintaining passion and joy in the sport @ 1:06:25 The conversation concludes with a thoughtful discussion about the importance of maintaining passion and joy in the sport, even as the training and competition become more demanding. The group shares their perspectives on what keeps them motivated and engaged in triathlon long-term.…
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Age Grouper For Life Podcast
1 AGFL Triathlon Episode 120: Coach Programming and Customization of Training Plans 58:00
58:00
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58:00In this episode, we discuss our approaches to coaching triathletes across different experience levels and demographics. All triathletes can benefit greatly from having coach in a variety of ways. These include learning proper techniques, keeping yourself accountable, ensuring the correct equipment is purchased, and to avoid overtraining. Consistency, coachability, and the athlete’s desire to improve are hallmarks of successful triathletes seeking constant growth. Enjoy the latest episode as we go into depth on our we program training for our athletes. As always, thanks for listening! --- Show Notes: Key Takeaways • Beginners benefit greatly from having a coach to learn proper techniques, equipment needs, and avoid overtraining • Consistency, coachability, and desire to improve are hallmarks of successful elite/advanced athletes • Customizing training plans to the individual's abilities, goals, and life circumstances is crucial • Open communication between coach and athlete is vital for making appropriate adjustments • Special populations like injured, overweight, and senior athletes require tailored approaches Topics Coaching Beginner Triathletes • Benefit immensely from having a coach to learn the sport properly • Coaches teach basics like breathing, technique, pacing, equipment needs • Focus on consistency over volume to avoid overtraining • Perform baseline testing tailored to beginner level to set appropriate intensities • Communication is key as beginners have many questions Coaching Intermediate/Advanced Athletes • Consistency in executing prescribed workouts is critical • Willingness to receive feedback and be coachable allows for improvement • Desire to keep getting better after achieving goals • Customized training based on test results highlighting strengths/weaknesses • Open communication about adjusting plan if not seeing results Considerations for Special Populations • Injured athletes: Utilize other disciplines to maintain fitness, rehab exercises • Overweight athletes: Different fueling strategies, manage expectations on weight loss • Senior athletes: Lower impact, aerobic training with some intensity, social benefits Next Steps • Continually adapt training plans based on athlete feedback and results • Promote open communication to understand each athlete's needs • For special populations, collaborate with relevant experts (doctors, nutritionists, etc.) • Encourage coachable mindset focused on gradual improvement over quick fixes…
A
Age Grouper For Life Podcast
1 AGFL Triathlon Episode 119: Tom Gordon and Ironman Lake Placid Recaps 1:28:56
1:28:56
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1:28:56In this episode, Colin, Becca, and Elliot Tom Gordon, a 27-year-old age group triathlete from Boulder, Colorado. Tom shares his background as a former college swimmer who transitioned to triathlon a few years after graduating. He discusses his training volume, strengths in swimming and cycling, and the supportive triathlon community in Boulder. We also recap both of their stellar Ironman Lake Placid races. Colin took the overall age group podium while Tom finished just behind crossing the line as the second place amateur. Enjoy! --- Show Notes: Ironman Lake Placid race recap @ 4:30 Tom and Colin recount their experiences at the recent Ironman Lake Placid race. Tom had a strong 48-minute swim and solid bike, but encountered some mechanical issues with his bike. Colin also had a good swim and bike, and the two ended up running the majority of the marathon together, pushing each other to sub-9 hour finishes as the top two amateur finishers. Reflections on the race @ 24:00 The two athletes reflect on the camaraderie and competitiveness of their race, with neither wanting to make a decisive move to drop the other. They discuss the highlights of the final miles, including the moment when Colin's fiancée informed him he was 11 seconds behind Tom. Both express pride in their sub-9 hour performances and being among the few amateurs to achieve that feat on the challenging Lake Placid course. Tom's future plans @ 1:23:30 With his strong Ironman Lake Placid result, Tom now has the opportunity to race as a professional. He discusses his plans to race as an amateur one more time at Ironman 70.3 Michigan before potentially making the transition to the pro ranks, while also balancing his upcoming wedding and training.…
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Age Grouper For Life Podcast
1 AGFL Triathlon Episode 118: Colin's White Mountains Race Recap and Athlete Feedback Tips 1:06:19
1:06:19
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1:06:19In this episode, we recap Colin’s recent overall win at the White Mountain half Ironman. We also discuss the importance of communication between athletes and coaches, and provide insights on the comments we leave for our own coaches during our everyday training. Enjoy the listen and congrats again on your win Colin! Ironman Lake Placid is coming up quickly and he looks primed and ready for a great day. --- Show Notes: Key Takeaways- • Importance of leaving insightful comments on workouts to provide context for the coach • Using lap splits and recording metrics like heart rate can give coaches better data to analyze • Coaches value honest feedback, even if a workout didn't go well • Leaving no comments implies the workout went as planned Topics • Colin's Half Ironman Race Recap • Swim: Not ideal, leaders passed early. Struggled to draft. Will do more open water swims. • T1: Embarrassingly bad, couldn't get wetsuit unzipped. Had to get help. • Bike: Solid 302W normalized power. Caught leaders around mile 50 after solo riding. Lost visor early due to rain. • Run: Passed fading leader on 3rd lap. Walked hills first 3 laps, ran entire 4th lap. Took caffeine gels. Leaving Workout Comments • Becca: Leaves detailed comments on key sessions. Includes workout details, effort levels, fueling. • Elliot: Leaves comments if anything noteworthy. Focuses on perceived effort. • Colin: Expects no comment means workout went as planned. Values context in comments. Other Discussion Points • Using perceived exertion ratings - athletes can underrate effort • Building outdoor workouts into training plans - safety considerations • Using lap button and recording data Next Steps • Continue leaving insightful comments to give coaches full context • Utilize data recording (laps, heart rate, etc.) to provide more analytics • Have open discussions if athletes are underrating perceived effort…
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Age Grouper For Life Podcast
1 AGFL Triathlon Episode 117: Sloane Tilley, Tar Heel, Top Gunz Athlete, and Biologist 1:00:27
1:00:27
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1:00:27In this episode, we have the pleasure of interviewing Sloan Tilley. Sloane is a member of the Top Gunz Triathlon team and the founder of DIA, a biotech company developing a real-time, non-invasive cortisol sensor. She got into triathlon through an intro class in college and has been competing for 8 years. Sloane suffered a major bike accident early in her triathlon career, resulting in multiple injuries and surgeries that took four years to fully recover from. Her company DIA aims to provide cortisol data as an additional stream to integrate with training platforms for personalized training optimization. Sloane enjoys the journey of consistent training, recently qualified for Boston Marathon, and is currently focusing on 70.3 distance races. Thanks for joining us Sloane and congrats on your recent 70.3 finish in Mont Tremblant! --- Show Notes: Topics- Sloane's Background and Introduction to Triathlon • Originally from North Carolina, got into triathlon towards end of undergrad at UNC • Took an intro to triathlon training class, signed up for first sprint race, then joined UNC tri team • Not particularly athletic growing up, but found triathlon appealing as it just requires going in one direction Bike Accident and 4-Year Recovery Journey • Got hit by a car about 1 year into triathlon, suffering 3 broken vertebrae and a broken leg • Took 2 months of bed rest, followed by long recovery with multiple knee surgeries over 4 years • Grateful to get back to consistent training and see incremental gains after the long journey DIA - Sloane's Biotech Company • Developing first real-time, non-invasive cortisol sensor to measure stress levels • Initial users will be elite/pro athletes, NCAA teams, and Department of Defense for soldier readiness • Goal is to provide cortisol data stream to integrate with existing training platforms for personalized optimization • Could expand to other hormone biomarkers and applications like weight loss, mental health, etc. Balancing Training and Business • Tries to get in morning workout before work, focuses on quality over quantity when traveling • Enjoys riding bikes when traveling for work, like during pilot test with pro cycling team in Spain • Recently qualified for Boston Marathon, currently targeting 70.3 distance races Next Steps • Continue developing and testing DIA's cortisol sensor technology • Explore partnerships with researchers and clinicians for various applications • Maintain consistent training while managing business travel demands • Prepare for upcoming 70.3 race at Mont-Tremblant…
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Age Grouper For Life Podcast
1 AGFL Triathlon Episode 116: Managing Race Day Expectations, Pre-Race Nerves, and Training Tips 59:05
59:05
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59:05In this episode, Colin, Becca, and Elliot discuss race day expectations, managing pre-race nerves, and knowing when to push or back off training intensities. As always, thanks for listening and please let us know if you have any topic requests for future episodes. Hope everyone’s season is off to a great start! --- Show Notes: Key Takeaways • Don't obsess over weather forecasts too far in advance - focus on being prepared for any conditions • Have a race day nutrition/fueling strategy, but test it in training first - nothing new on race day • Some pre-race nerves are normal, but don't let anxiety get out of control - use techniques like visualization • Listen to your body during training - know when to push through vs. when to back off to avoid injury • Communicate with your coach about any workout changes rather than randomly moving things around Topics • Pre-Race Nerves and Expectations • Normal to have some pre-race nerves, but don't let anxiety get out of control • Use visualization techniques to stay focused on your own race plan • Don't obsess over long-range weather forecasts that are likely to change • Have a race nutrition/fueling strategy, but test it in training first - nothing new on race day • Knowing When to Push or Back Off • Listen to your body - know when to push through fatigue vs. when to back off to avoid injury o Situational - depends on the workout, distance, your fatigue levels, etc. o Don't just quit workouts easily, but adapt if truly needed • Communicate with your coach about any changes rather than randomly moving workouts Importance of Recovery • Absorbing training through proper recovery is key • Sometimes backing off is the smart move, especially if feeling overly fatigued • Don't just train to check green boxes - having some misses is normal and healthy Next Steps • Give the podcast a rating to help grow the audience • Consider doing a future episode reviewing a week of training with comments to coaches • Becca and Elliot to execute their next race (Pacific Crest Beastman) after this recording…
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Age Grouper For Life Podcast
1 AGFL Triathlon Episode 115: Elliot's St. George Recap, Training Advice, and More! 54:44
54:44
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54:44 In this episode, Elliot recaps his 70.3 in St. George last month. He placed 5th in his age group to kick off his triathlon season! Colin and Elliot also discuss the importance of riding outdoors, aero bottle benefits, pre-race preparation, and other tips. Enjoy and thanks for listening! --- Show Notes: Recap of Elliot's 70.3 St. George race and discussion of triathlon training tips Key Takeaways Elliot finished 5th in his age group at 70.3 St. George despite bike mechanical issues and lack of bike fitness Importance of riding outdoors to prepare for race conditions and improve bike handling skills Benefits of using an aero bottle for easier hydration and fueling on the bike Preparing gear and equipment well in advance to avoid last-minute issues before races Topics Elliot's 70.3 St. George Race Recap 18-hour drive to St. George, arrived 4 days before the race Ideal weather conditions - not too hot or windy Struggled hanging onto feet in the swim after lining up aggressively Lacked bike fitness coming off the Boston Marathon 3 weeks prior Held decent power on the bike (218W NP, 1.04 IF) despite mechanical issues with rear derailleur Had to reset derailleur multiple times, ordered replacement part that arrived after race Legs felt dead on the run, struggled on any inclines due to lack of run fitness off the bike Importance of Outdoor Riding Provides terrain variation and handling practice that can't be replicated indoors Allows you to ride in different conditions (wind, heat, cold) to prepare for race day Recommends using tools like Strava heatmaps to plan safe routes Suggests getting comfortable changing flats by practicing outdoors Aero Bottle Benefits Easier to hydrate and fuel without breaking aero position Can mix concentrated nutrition for entire bike in one bottle and refill with water Improves aerodynamics by allowing locked-in aero position Recommends dedicated aero bottle models like Profile Design over standard bottles Pre-Race Preparation Check equipment (derailleurs, wheels, helmets) well before race and replace if needed Practice repairs like changing flats or fixing dropped chains Have a plan for nutrition and hydration needs during the race Next Steps Implement more outdoor riding to build fitness and handling skills Consider using an aero bottle for easier fueling on the bike Prepare gear, nutrition, and repair items well ahead of next race…
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Age Grouper For Life Podcast
1 AGFL Triathlon Episode 114: Danny Royce, TopGunz Athlete, Daddy Donuts 59:07
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59:07In this latest episode, we have the privilege of interviewing TopGunz athlete, Danny Royce… Call Sign: Daddy Donuts! Danny and his wonderful wife Brittany have two daughters, Sloane and Chandler plus a Cavalier King Charles Spaniel named Bear. He got into triathlon because it filled a void left by the end of his college swimming career. Turns out he loved the suffering, couldn't get enough, and now enjoys the challenge of squeezing all of his training in without compromising his roles as the best husband and father possible, as well as fulfilling his demanding job as a lawyer. Danny has competed in over 17 Ironmans and has qualified for Hawaii two times. We discuss his training regiment, career highlights, and his journey in triathlon which started in 2008! As always, thanks for listening and thanks for joining us Danny! Congrats on a great performance in Chattanooga over the weekend! You can follow Danny via his Instagram handle: ironroycer81 --- Show Notes: Introductions and background @ 0:00 The hosts, Colin Cook and Elliot Kawaoka, introduce their guest Daniel Royce, an experienced age-group triathlete who has completed over 18 Ironman races. Daniel shares his background, including growing up in Virginia and New York, swimming competitively from a young age, and finding triathlon after college as a way to fill the competitive void. Reflections on high-volume swim training @ 1:30 Daniel describes the intense swim training regimens he experienced as a youth swimmer, including "Hell Week" where he would swim 20,000 yards per day for 5 days straight. He reflects on how that type of high-volume, high-intensity training, while formative, was likely excessive for young athletes and didn't always translate well to the demands of triathlon. Current swim training approach @ 11:36 Daniel explains how he has adapted his swim training for triathlon, now only swimming 3-4 times per week for 10-12,000 yards total. He focuses on maintaining feel for the water and race-pace swimming, rather than high-intensity intervals, as this allows him to be fresh for the bike and run. Bike training and racing strategy @ 29:14 Daniel discusses his approach to bike training and racing. He started out as a weak cyclist but has built up his cycling fitness over the years, now riding 6-7 days per week, mostly indoors on a TT bike. He emphasizes the importance of consistency and building an aerobic base over high-intensity intervals. Reliance on heart rate vs. power @ 37:15 Daniel shares how he has shifted his focus to training and racing primarily by heart rate, rather than power, as this allows him to better manage his effort and pacing, especially in variable conditions. He provides examples of how heart rate has helped him avoid blowing up on the run. Overcoming mental challenges in the sport @ 49:55 Daniel opens up about the mental health struggles he has faced in triathlon, including a low point where he walked off the course during a race. He credits working with a sports psychologist and adopting a daily gratitude practice as key to rediscovering the joy in the sport and finding a healthier, more sustainable approach. Recap and looking ahead @ 58:37 The hosts and Daniel wrap up the discussion, with Daniel expressing excitement for his upcoming race at Chattanooga. The group emphasizes the value of transparency and sharing both the highs and lows of one's athletic journey.…
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