Age Grouper For Life Podcast Age Grouper For Life Triathlon Podcast

In 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

​
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

In 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.

In this episode, we interview Richard McAinsh, co-founder, technical director, and designer of Ku Cycle. His mission was to design bikes and performance solutions to change cycle sport forever -- rethinking bike design from the ground up while offering the perfect fit for the rider. The Ku Cycle is a super aero bike with a custom fit for riders of all shapes and sizes. We discuss Richard’s background, designing of the TF1 Ku Cycle, bike fitting and customization, comparisons to other top-end bikes, and much more. Enjoy and thanks for joining us, Richard!

For more information please visit the Ku Cycle website: https://www.ku-cycle.com/


---
Show Notes:

Richard's Background @ 0:03
Richard shares his background as a design engineer, starting in aircraft design and then transitioning into the motorsports industry, working for teams like Jaguar, Benetton, and Ferrari for over a decade. He then started his own design consultancy, which led him to work with bicycle brands like 3T.

Designing the TF1 Bike @ 4:09
Richard explains his approach to designing the TF1 triathlon bike, focusing first on optimizing the rider's aerodynamic position before designing the bike around it. This involved extensive testing and analysis to determine the ideal frame geometry and component placement.

Bike Fit and Customization @ 32:06
Richard discusses the bike fit process, where they collect key measurements from the rider to custom-build each TF1 frame. This allows them to accommodate a wide range of rider sizes and body types while maintaining an optimal aerodynamic position.

Comparison to Other Top Bikes @ 57:09
Richard acknowledges that the TF1 competes with some of the top triathlon bikes on the market, like the Cervelo P5 and Giant Trinity, and shares his perspective on how the TF1 stacks up against these industry leaders.

Athlete-Centric Approach @ 58:59
Richard emphasizes the team's focus on athlete performance and experience, rather than just selling bikes. He discusses the importance of the personal interactions and support they provide to TF1 owners, going beyond just the product.

Next Generation Program @ 1:03:07
The team has a "Next Gen" program to support up-and-coming age group athletes, providing them with TF1 bikes and support, with the goal of helping them achieve podium finishes and showcase the bike's capabilities.

Future Developments @ 1:07:59
When asked about potential future upgrades to the TF1, Richard hints that there may be something else in the works, suggesting more innovation to come from the brand.

In this episode, we have the privilege of interviewing Top Gunz Tri Team athlete, Matt Nussbaum. Matt is a mechanical engineer who began triathlon in 2015, currently in the M30-34 age group. Enjoy the latest podcast as we discuss how he became a standout triathlon swimmer (with no competitive swim background), upcoming races, key training philosophies, and much more! Thanks for joining us Matt and have a great season of racing!

---


Show Notes:

Matt's swimming background and technique @ 0:00
Matt developed an innate comfort in water from childhood play rather than formal lessons, allowing him to rapidly improve technique and surpass peers. Though lacking swim team experience, his natural abilities and dedication to drills enabled setting age group records in his first Ironman.

Matt's racing goals and schedule for 2022 @ 18:02
Matt aims to podium at Patriot Half, better his time at Lake Placid Ironman, and compete at Ironman 70.3 New York. He targets internal goals over age group wins but retains competitive spirit from engineering background.

Comparing Matt and Colin's race performances @ 19:28
Matt and Colin often compete together, with Matt using his swim strength to gain early leads lost to Colin on the run due to running weaknesses. Matt finished his first Ironman in a blazing 9:32 but sees room for marathon improvement with experience.

Matt and Colin's coaching relationship and communication @ 24:02
Open communication of limitations and needs facilitates individualized programming. Matt's consistent feedback seeking and application of marginal gains helped overcome challenges to achieve All-American status under Colin's guidance planning.

Injury prevention strategies in Matt's training @ 30:40
Injury proneness led to lever use, mobility work, and strength training incorporation on Colin's advice. Dynamic drills, stretching, and workload reductions successfully maintained training continuity while preventing overuse issues hampering previous seasons.

Matt's training approach and workouts @ 40:40
Matt thrives on prolonged efforts near threshold in all disciplines, able to steadily produce for extended durations. He favors challenging high-volume swim intervals and uses entertainment to tolerate long indoor bike/run sessions. Testing guides progressive overload through monitoring consistent 107 100m pace.

Matt's strengths in long duration threshold efforts @ 45:11
Physiology favors sustained high workloads, shown in half-full Ironman parity. Two-hour treadmill runs and 6+ hour trainer rides evidence stamina. 200m tests underestimate potential as sprints don't leverage strengths in prolonged efforts where experience advantages emerge in races.

In this latest episode, Colin and Elliot discuss another epic duel between each other at the 2024 Boston Marathon. They review their marathon training prep, lead up to the race, race weekend festivities, and the iconic race itself. They both cracked 2:39 with Elliot finishing just before Colin in a super close and memorable duel, making Elliot a repeat champion! :) Enjoy as they recap their epic day. As always, thanks for listening!

---

Show Notes:

Pre-race preparation @ 0:00
Colin and Elliot discussed their training leading up to Boston, with Elliot nervous about Colin's higher mileage and long runs. They relaxed at Colin's house before the race.

Race strategy and early splits @ 0:56
Elliot used tactics to get ahead of Colin early, taking the lead at 5K. Colin chatted with a friend distracted, allowing Elliot to widen his lead to 35 seconds by 10K.

Chasing each other through halfway @ 5:50
Colin closed the gap at halfway, but Elliot's surge put him 17 seconds ahead at 25K. They remained close as the heat took its toll on runners.

Hills take their toll in the second half @ 19:15
Quads fatiguing, they matched splits at 30K, but hills slowed Colin as Elliot took the lead. Cramping began as Elliot pushed ahead in the final kilometers.

Final push to the finish line @ 24:10
Colin fought through cramps to PR with 2:38:56, but Elliot prevailed in 2:38:09. Both outpaced many as heat impacted the race.

Results, analysis, and future plans @ 33:50
They discussed lessons learned and close competition. Both earned PRs but heat impacted pacing. Colin remains undecided on redemption for next year, while Elliot eyes upcoming races.