Our last episode of the year comes with a timely topic for December and for the upcoming season.  There is no success without patience.  The commitment to persistence, the belief that you will succeed with time, the acceptance to give yourself over to the process, and the dedication to keep going in a methodical, unhurried way- all of these things add up to success. This conversation helps shed light on why we try to exercise patience, and what can happen when we forget that results don't happen overnight.  Have a listen! 

You ask, we attempt to answer! Your December listener questions were fantastic.  Topics covered: Swim snorkel and other toys - useful or not? Recovery tips for people who have trouble sleeping and those on night shift? Working out on crappy sleep  Tips to keep heart rate low when running Breathing while running  When should you take ibuprofen for soreness? Can you do a 5k training block if you have an early season 70.3? How Angela jumps between types of races and - gravel. MTB, ironman and manages her training  And don't forget two things: 1) Submit your favorite episode or moment from our past 98 podcasts so we can share it on our 100th episode!  Message us or email [email protected] and 2) We are going to be discussing Adam Grant's new book "Hidden Potential" in January, and we would love it if you read along and sent in your ideas.  Grab the book now and stay tuned! 

With so much information at our fingertips, it's often hard to resist the temptation to try the "next big thing." From monitoring HRV to intermittent fasting to lactate testing- you name it, there is someone out there on social media- a brand, a magazine, an influencer, a friend-  touting its benefits. We can be left second guessing our own training, fueling, or recovery methods.  Today's episode focuses on trying not to fit a square peg in a round hole, aka, what's good for the goose might not be good for the gander...and all of the other sayings that mean, "What works for one person, might not work for you."  Have a listen!

The race recap from Ironman Cozumel is here!  From a broken chain ring two days before the race to a cancelled swim, Angela faced some challenges in this race.  However, she ended up 4th on the day, with the fastest female bike split. We review the hectic lead up to the race,  how the day went, Angela’s unique sewing skills, and Angela's top tips for racing Cozumel.  Have a listen! 

In this week's podcast, we focus on the top 5 topics that coaches often revisit over and over again with their athletes. And for good reason!  These themes are the backbone of good training: reducing injury risk, aerobic zone training, fueling, hydration, and short term goals vs long term goals.  We dive into each one of them and revisit the basics of training and the way we approach training.  Also, we hope everyone has a wonderful Thanksgiving holiday!  We are so grateful for your support of this podcast! 

Karlyn Pipes is one of the most decorated swimmers of all time. She was also inducted into the Swimming Hall of Fame in 2015 and now helps others swim faster. However, from the ages of 15 to her mid 30s, she was consumed by an addiction to alcohol, which she tried to juggle while also being a swimming prodigy and Olympic hopeful.  In this episode we talk about her story, but we also talk all things swimming.  Some topics covered: Karlyn’s story The Kona swim- strategy and Lucy Charles Barclay Translating Lucy’s technique to age groupers  Karlyn's 3 principles of swimming How to up your cadence in swimming  Why your elbow drops  Catch up/gallop stroke  Why you scissor kick Training in an Endless Pool vs lap pool Transfer pool swimming to open water  How to breathe  3 constrast drills @karlynpipes Karlynpipes.com 

Off-season is a tricky time in an athlete’s calendar year.  Intellectually, we know we need the break from high volume training for mental and physical reasons.  Emotionally, we worry about doing too little or too much; and sometimes the lack of structure can make us feel a little off-kilter.  So what should your off season look like?  The answer is… it depends!  In this episode, we give you parameters for what your off season might look like, depending on when you finished you season, how your body and mind feel, and what your goals are.  What works for one athlete mgiht not work for another, so have a listen, and then figure out what will work for you! 

We are super excited to bring you this episode with pro triathlete Alice Alberts.  If you have not heard of Alice Alberts until this year (after her wins at Ironman Lake Placid and Ironman Maryland), you might not be alone. And that's because she took her pro card just last year in 2022, AND did her first Ironman in 2021 (and won it!).  So within the span of 2.5 years, she went from training for her first Ironman (and only second triathlon ever) to winning two Ironman races in 2023.  We talking training, racing, nutrition, living in Boston, and how Alice got so good at swimming so fast! Have a listen! 

7 off-road cycling events, spanning from April to October.  70 of the top cyclists in the world.  $250,000 dollar prize purse.  The Life Time Grand Prix Series just finished up its second season, and Angela was a part of this iconic event for the second year in a row. She finished 17th place out of 30 elite women, and was the only active pro triathlete in the field.  In this episode, we recap the highs and lows, talk a bit about each course, and Angela shares her tips, tactics, and mishaps from another season of off-road racing.  Have a listen! 

What an amazing, epic, challenging, and rewarding race day!  From race week island vibes to pineapple rompers to the actual race day, we cover it all in this one.  This was Amy's first Kona experience as an athlete racing, and Angela's first Kona as race support, so we have two fun perspectives on the whole week.  This race is everything that they say it is. On paper, the course looks challenging but not daunting.  Yet add in ocean swells and currents, wind and heat on both the bike and run, and being exposed all day to the sun with no shade in sight, well... you get probably the most brutal course on the Ironman circuit. However, 2039 of the 2097 athletes who started the race finished, the highest single day finish rate in all of Ironman World Championship history.  Go women!  We are proud to have witnessed this race in person, so have a listen to our Kona race recap!