In 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

In 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.

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

In 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.

In 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

In 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

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.