The long awaited return of AGFL Pod. Catch up on recent events and discuss personal growth in triathlon and life with podcast hosts Colin and Danny. A smorgasbord of updates!

Key Takeaways

Colin is dealing with a sacral stress fracture, not a hip issue as initially thought

Danny has had a solid B-level season so far, with mixed results across races

Both hosts emphasize the importance of mental resilience and adapting to adversity in racing

The Top Guns triathlon team is performing well and fostering a supportive community

Topics

Colin's Health Update

Initially thought to need hip replacement, now diagnosed with sacral stress fracture

Using forced break for personal growth through meditation and self-reflection

Finding balance and new perspectives on triathlon and life

Enjoying mountain biking with kids as alternative activity

Danny's Race Season Review

Competed in Chattanooga 70.3, Eagleman, and Maine 70.3

Consistent 1:35-1:36 half marathon times, aiming to break 1:30

Equipment issues at Maine (lost hydration system) but adapted and finished strong

Using teammates' performances as motivation to push through challenges

Top Guns Team Performance

Kyle Jones impressive mental toughness at Ironman Lake Placid (3 flats, still attempted sub-3 marathon)

Strong showings from teammates at various races (Sam, Amanda, Mike, Alden)

Growing recognition and respect for the team in the triathlon community

Parenting and Youth Sports

Danny's approach to daughter's swim team commitment and balancing push vs. support

Colin's connection with kids through mountain biking

Importance of leading by example in work ethic and passion

Mental Aspects of Training and Racing

Value of meditation and being present in the moment

Dealing with adversity and maintaining perspective during races

Balancing triathlon obsession with other life priorities

Colin and Danny Discuss the trials and tribulations of TopGunz Camp and all the fun that was had!

Episode 140 featuring Dan Royce, father of co-host Danny, discussing his experiences as a triathlon "Sherpa" and cancer survivor.

Key Takeaways

-Dan Royce provides unique insight as an elite "Sherpa" supporting his son Danny's triathlon career

-The triathlon community is characterized by humility, mutual support, and high-quality individuals

-Dan's cancer journey and recovery showcases the power of a positive attitude and athletic mindset

-Being a triathlon supporter requires engagement, creativity, and finding ways to stay involved during long race days

Dan Royce's Background

-70 years old, cycling enthusiast with 10+ years experience

-Rode 4,675 miles and climbed 80,000 feet in the past year

-42-year career in sales, currently working for a company partially owned by Michelin

Evolution as a Triathlon Supporter

-Started by kayaking alongside Danny during swim training

-Progressed to cycling, now rides almost as much as Danny

-Brings his bike to every race, riding portions of the course during events

Cancer Journey and Recovery

-Diagnosed with stage 3B colon cancer in 2009 after a friend's encouragement to get a colonoscopy

-Underwent surgery and six months of chemotherapy

-Used athlete's mindset to push through treatment: "I equated it to a four-day football camp"

-Emphasized the importance of maintaining a positive attitude during recovery

Triathlon Community Insights

-Noted the humility and supportiveness of triathletes, even at elite levels

-Highlighted the rarity of overly competitive or conceited athletes in the sport

-Expressed joy in being part of a community where "everybody just wants everybody to do good"

Sherpa Strategies and Experiences

-Utilizes race tracking apps, reads books, and engages with other spectators to pass time

-Sometimes sneaks in workouts between race checkpoints

-Experiences different levels of anxiety during swim (low), bike (moderate), and run (high) portions of races

Perspective on Danny's Racing

-Proud of Danny's accomplishments and enjoys watching him compete

-Compares the experience to watching his children swim competitively, noting it's more enjoyable and engaging

-Emphasizes the importance of the journey over results as he's aged and gained perspective

Tim Surface from Final Surge met with Colin and Danny to discuss Final Surge - a platform for coaches and athletes to track their training. Tim shared his background, and how he came to create Final Surge, and the three of them compared Final Surge to its main competitor, Training Peaks.

Episode Overview:

Discuss Colin's recent hernia surgery recovery and explore mental aspects of injury/recovery for triathletes.

Key Takeaways:

-Colin had dual-sided hernia surgery 8 weeks ago, still with lifting restrictions

-Recovery taking longer than initially expected; doctors gave conflicting timelines

-Mental challenges of injury include self-doubt, identity issues, and managing expectations

-Gratitude and perspective shifts help cope with setbacks and appreciate the sport

Topics:

-Colin's Hernia Surgery and Recovery

-Dual-sided sports hernia surgery on Dec 23rd, ~8 weeks ago

-Still has lifting restrictions, some pain when overdoing activities

-Initially told 6 weeks to normal activity, later revised to 3 months for running

-Full recovery could take up to a year according to doctors

-Dealing with frustration of conflicting recovery timelines

Causes and Diagnosis:

-Likely overuse injury from high training volume

-breathing patterns (more belly breathing) may have contributed

-Took ~2 months and multiple doctors to properly diagnose

-Pain started subtly, worsened over time, especially when running

Mental Aspects of Injury/Recovery:

-Self-doubt about ability to return to competitive level

-Identity challenges when unable to train normally

-Managing expectations vs. reality of recovery timeline

-Importance of focusing on what you can do vs. limitations

-Gratitude practice helps maintain perspective

Impact on Family/Support System:

-Significant sacrifices made by family to support triathlon pursuits

-Balancing family time with training/racing commitments

-Appreciation for those who enable pursuit of the sport

Reflections on the Sport:

-High costs (time, money) make it inaccessible for many

-Valuable lessons in perseverance and self-knowledge

-Reframing "have to" to "get to" for training/racing

-Importance of vulnerability and sharing struggles

Next Steps:

-Colin to continue gradual return to activity, respecting recovery timeline

-Both hosts to maintain gratitude practice and positive framing of training

-Consider ways to discuss mental/emotional aspects of sport more openly

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Please enjoy our long form interview with Nate Thomas, newly minted member of Top Gunz Tri team. Nate is a Triathlon coach, small business owner, and teacher. In this episode, Nate discusses his training methods, his triathlon related business (Uniq Endurance), and what motivates him in the triathlon space. Thanks for listening and please enjoy.

Don't forget to like, follow, and subscribe!

Key Takeaways

Nate qualified for Kona in 2019 after multiple attempts, highlighting perseverance in triathlon

Cycling is Nate's strongest discipline, with impressive power numbers (384W 20-min test, 240-245W Ironman)

Nate founded Uniq Endurance, an endurance sports apparel and gift company

Nate's training emphasizes high-volume cycling with strategic intensity, minimal swimming off-season

Topics

Nate's Background

Teacher for nearly 20 years

Started triathlon in 2010 after doing P90X

Completed 7 Ironman races, qualified for Kona in 2019

Became a triathlon coach with 4 athletes

Family: Wife and two children (8 and 11 years old)

Based in Bedford, Massachusetts

New member of Top Guns Tri team

Triathlon Journey

First full Ironman: Beach to Battleship 2011 (sub-10 hours)

Multiple close attempts to qualify for Kona (missed by 7 seconds in 2013)

Focused on 70.3 distances in 2016-2017 to build speed

Qualified for Kona at Ironman Norway 2019 (9:05 finish, 4th in age group)

Completed Kona 2019 with a challenging experience (4+ hour run)

Training Approach

Cycling: Rides almost daily, 3 quality sessions per week

Emphasizes VO2 max intervals (30/30s) and threshold/sweet spot work

Long rides often 5-10% above race power to make race day feel easier

Minimal swimming in off-season, focuses on 2-3 months pre-race

Runs off the bike, typically 20-30 minutes after long rides

Avoids complete rest days, preferring active recovery

Uniq Endurance Business

Apparel brand (t-shirts, sweatshirts, hoodies)

Personalized canvas wall art for endurance events

Recently added mugs with popular designs

Uses Shopify platform and meta ads for marketing

Offered 20% discount code for listeners: AGF4L

Kona Experience

Described the unique atmosphere and energy of the event

Found the bike course challenging with headwinds

Struggled on the run, finishing in over 4 hours

Appreciated seeing pro athletes and the overall race experience

Next Steps

Nate to focus on injury recovery and prepare for Ironman Lake Placid 2025

Goal to break 9:30 at Lake Placid (targeting ~4:50 bike split, high 3:20s run)

Continue developing Unique Endurance business

Represent Top Guns Tri team in upcoming season

Listeners encouraged to follow Uniq Endurance on social media and use discount code

This week, we were joined by Mike Beeman, an experienced runner who has completed 110 marathons, including 47 consecutive Boston Marathons. The group discussed Mike’s extensive running career, touching upon topics of how training, race shoes, and marathon culture has changed over the years. With a lifetime best of 2:35:42 in 1982, Mike’s achievements speak for themselves. Above all, Mike brings an extremely refreshing mindset to running - cherishing every race, training run, and friends he’s made throughout his journey. Mike’s positivity attracted attention on TikTok with inspirational content, gaining over 14,000 followers. He emphasizes the importance of staying humble, encouraging others, and maintaining a positive attitude in running and life.

The group discusses:

Training and Nutrition in the Past

- High mileage training(100+ miles per week) during peak years

- Arthur Lydiard's training philosophy: An approach that emphasizes running by feel and fostering a strong foundation through long, slow miles (LSD)

-Nutrition was less structured; ate "whatever I want"

-No gels or specialized nutrition during races; primarily water and occasional sports drinks

-Limited technology: no GPS, heart rate monitors, or sophisticated timing methods

Current Approach to Running and Training

-Adopts a sustainable, modified Jeff Galloway run-walk method

-Focuses on longevity and injury prevention

-Incorporates cross-training, including cycling and strength training

-Works with a physical therapist for strength and mobility exercises

-Uses a Garmin watch but doesn't rely heavily on data

Social Media Success

-Gained popularity on TikTok with running-related content

-Over 14,000 followers, primarily women who appreciate his wholesome, relatable content

-Creates inspirational and humorous videos about running and aging

-Has been approached by brands like Brooks for sponsorship opportunities

Philosophy on Running and Aging

-Emphasizes the importance of staying active and adapting to changes in ability

-Encourages runners to set age-appropriate goals and celebrate achievements at any level

-Believes in the power of cross-training and diverse physical activities

-Stresses the importance of humility and supporting other runners, regardless of speed or ability

We are stoked to welcome Anthony McCauley on this week’s pod! Before he became a successful Health and Wellness Coach, Anthony transitioned from a professional culinary career to triathlon, completing 4 Ironman races in 5 years. Recently, Anthony has incorporated peptides (BPC-157 and TB-500) into his training, primarily for recovery, reporting improved performance and faster healing. The group then delves into a rich and topical discussion about the pro and cons of injectable peptides, concerns about fairness in competition and the need for more drug testing in age-group racing.

The Group Discusses:

Anthony's Background and Transition to Triathlon

- After a long and successful culinary career, Anthony transitioned out to elevate his wellness and seek a better work-life balance. Since then, he has completed 4 Ironman races, with a swimming background from high school

- How his ‘unplugged’ approach to training rekindled the joy of endurance racing

Training and Racing

-The magic of chicken broth

- Hours per week during off-season training

- Balancing training with work travel (50% travel schedule)

- Using the YMCA national membership for training while traveling

- Outdoor vs indoor training during warmer months

Peptide Use for Recovery and Racing

- BPC-157 and TB-500 injectable peptides

- Reports faster recovery between workouts, less soreness, and improved sleep quality

- Achieved a 16-minute PR in a 70.3 race and ran two sub-25 5Ks two weeks after Ironman Arizona

- As a wellness coach himself, Anthony emphasizes the importance of due diligence and working with a wellness practitioner

Doping Concerns in Age-Group Racing

- Peptides are on the WADA banned substance list

- Discussion about lack of drug testing in Ironman races for age-groupers

- Colin and Danny express interest in more drug testing for age-group podium finishers and Kona qualifiers

This week, Colin and Danny are joined by Jeremy Woodward, heart failure survivor and creator of “Run Empowered”. Jeremy Woodward introduces himself as a heart failure survivor who has undergone two major open heart surgeries. He was born with a bicuspid aortic heart valve and developed endocarditis at age 22, requiring his first surgery. He later went into heart failure at age 29, requiring a second emergency surgery where he was nearly put on a heart transplant list.

The night before his second surgery, Jeremy made a goal to complete an Ironman triathlon, despite initial doubts from his doctors. He started with sprint triathlons and worked his way up, finding inspiration and purpose in the sport. Jeremy emphasizes that his goal is not to be the fastest, but to inspire others and raise awareness for heart disease through his athletic pursuits.

The power of a positive mindset

- Throughout the discussion, Jeremy highlights the importance of a positive, resilient mindset in overcoming adversity. He shares how he maintained hope and determination during his medical crises, and how he approaches challenges with the mindset of taking "one step forward" at a time.

Run Empowered Safety Program

- Jeremy introduces his 'Run Empowered' program, designed to educate runners about safety awareness and self-defense. He discusses statistics about runner safety and the program's development.

Martial Arts and Training Philosophy

- Jeremy discusses his martial arts background, including being a 6th degree black belt in Taekwondo. He explains how he balances martial arts training with triathlon preparation.

Recap and looking ahead

- The group discusses some personal stories related to runner safety, and Jeremy shares details on the upcoming digital launch of his "Run Empowered" program, with the goal of reaching 100,000 runners in the next 5 years to spread his message of awareness and empowerment.

Release date:

This week, Colin and Danny are joined by Jeremy Woodward, heart failure survivor and creator of “Run Empowered”. Jeremy Woodward introduces himself as a heart failure survivor who has undergone two major open heart surgeries. He was born with a bicuspid aortic heart valve and developed endocarditis at age 22, requiring his first surgery. He later went into heart failure at age 29, requiring a second emergency surgery where he was nearly put on a heart transplant list.

The night before his second surgery, Jeremy made a goal to complete an Ironman triathlon, despite initial doubts from his doctors. He started with sprint triathlons and worked his way up, finding inspiration and purpose in the sport. Jeremy emphasizes that his goal is not to be the fastest, but to inspire others and raise awareness for heart disease through his athletic pursuits.

The power of a positive mindset

- Throughout the discussion, Jeremy highlights the importance of a positive, resilient mindset in overcoming adversity. He shares how he maintained hope and determination during his medical crises, and how he approaches challenges with the mindset of taking "one step forward" at a time.

Run Empowered Safety Program

- Jeremy introduces his 'Run Empowered' program, designed to educate runners about safety awareness and self-defense. He discusses statistics about runner safety and the program's development.

Martial Arts and Training Philosophy

- Jeremy discusses his martial arts background, including being a 6th degree black belt in Taekwondo. He explains how he balances martial arts training with triathlon preparation.

Recap and looking ahead

- The group discusses some personal stories related to runner safety, and Jeremy shares details on the upcoming digital launch of his "Run Empowered" program, with the goal of reaching 100,000 runners in the next 5 years to spread his message of awareness and empowerment.