Liz Hickox's triathlon journey and mindset transformation.

Key Takeaways

Mindset Shift Unlocked Performance: Liz's breakthrough came from replacing a self-limiting belief ("I don't win races") with a performance-focused one ("Success is the only motherfucking option").

New Coaching Partnership was the Catalyst: A new coach (Colin Cook) provided the structure and accountability needed to break old habits, including inconsistent training and alcohol consumption.

Adversity Forged Resilience: Winning two major races (Happy Valley, Lake Placid) with broken toes proved the power of her new mindset and physical dedication.

Kona Podium Validated the Transformation: A top-5 finish at Kona, guided by a single bike-split goal, validated the new approach and solidified her identity as a top-tier athlete.

Topics

Early Life & Athletic Background

Upbringing: Athletic parents; a strict, driving father and a supportive mother.

Pivotal Event: A severe car accident at 19 caused a year-long school delay.

Wall Street Career: Started on the American Stock Exchange floor, then moved to a NASDAQ trading desk.

Running as Therapy: Began running after her father's death, using it as a mental escape from a high-pressure job.

Sailing Career: Won a One Design World Championship, leveraging a lighter weight for crew selection.

Triathlon Introduction & Early Struggles

First Triathlon (c. 2000): The Mighty Hamptons Tri, completed on a mountain bike with aero bars.

Result: Walked the run due to lack of training.

Return to Triathlon (c. 2017): Used training as a grounding force during a difficult marriage.

First Half-Ironman: Timberman, finished just outside the top 10.

First Full Ironman: Lake Placid (2017, 2018), consistently finished just outside the top 10.

Self-Limiting Belief: Realized she was subconsciously holding back to avoid outperforming her spouse, creating a "marginally well" identity.

The Breakthrough Season (2025)

Coaching Change: Switched to Colin Cook after her previous coach dismissed her Kona goal for Lake Placid, saying the race was "too competitive."

New Approach: Adopted a disciplined lifestyle, including consistent training, dialed-in nutrition, and full alcohol abstinence.

Happy Valley 70.3:

Adversity: Broke two toes ~10 days before the race.

Strategy: Wore a walking boot pre-race, then hammered the bike to compensate for a compromised run.

Result: Won her age group by over 20 minutes, securing a 70.3 Worlds slot.

Lake Placid Ironman:

Adversity: Raced on broken toes, causing pain on downhills and a gluteal tendinopathy injury.

Result: Won her age group by 26 minutes, finishing 50 minutes faster than her 2018 time.

Kona World Championships

Mindset: Approached the race with a focus on experience and enjoyment, not just results.

Bike Strategy: Focused solely on hitting the coach-set 6-hour bike split goal, ignoring all other metrics.

Result: Finished in 6:01.

Run Strategy: Removed socks mid-race to manage burning feet, running the rest of the marathon barefoot in her shoes.

Result: Finished 5th in her age group, achieving a podium finish.

Next Steps

Liz Hickox:

Race Happy Valley 70.3 and Lake Placid Ironman in 2026.

Compete in Unbound gravel race.

Attend the upcoming Tucson training camp.

A candid update on Colin's injury recovery and lessons learned from a challenging year.

Key Takeaways

Colin's 2025 was derailed by a sacral stress fracture, which worsened a pre-existing labral tear and advanced hip arthritis, making surgery the likely long-term solution.

A recent indoor ride caused severe pain, but Colin has since run 5-6 times comfortably, suggesting bike position is the primary issue.

Colin is exploring non-surgical options (PRP/stem cells, bike fit adjustments) to avoid a hip replacement, which would likely end his elite-level running career due to reduced hip flexion.

A major lesson from Endurance Exchange is the 50/50 rule for coach-athlete communication: data is half the picture; subjective feedback on feelings and pain is the other half.

Topics

Colin's Injury & Recovery

Background: A chronic left hip issue (labral tear, arthritis) from hockey was managed successfully in 2024 with consistent stretching.

2025 Injuries:

Sacral Stress Fracture: Caused by ramping up run volume too quickly post-hernia surgery.

Ribs & Lung: Four broken ribs and a partially collapsed lung from a mountain biking crash.

Current Status:

Running: Surprisingly strong; 5-6 runs completed comfortably at 7:15–7:30/mile pace.

Cycling: Indoor aero riding causes severe, nagging pain, but outdoor aero riding is possible.

Activation Exercises: Reduced, as some movements (e.g., deep squats) were causing irritation.

Treatment Options:

Non-Surgical: Regenerative medicine (PRP/stem cells) and bike fit adjustments with Todd Canyon.

Surgical: Hip replacement is the likely long-term solution.

Trade-off: Would likely end elite-level running due to reduced hip flexion.

Alternative: Hip resurfacing was mentioned as a potential intermediate step.

Mental & Life Balance

Perspective: The injury forced a physical and mental break, revealing burnout and prompting a re-evaluation of life balance.

Mindset: The goal is a "6 out of 10" average day—a sustainable, net-positive approach—rather than an unrealistic "10 out of 10."

Vulnerability: Sharing struggles builds more community connection than only posting successes.

Balancing Act: High-level training is a "Tetris" game of managing family, work, and sport.

Coach-Athlete Communication

Dan Lorang's 50/50 Rule: Effective coaching requires 50% data analysis and 50% subjective feedback from the athlete.

Danny's Example: Withheld knee injury info from his coach to avoid training modifications.

Coach's Role: Provide guidance and consequences, but respect the athlete's final decision.

Training & Data Insights

Sauna Use: Danny's Whoop recovery scores improved from yellow/red to green after adding 20-minute sauna sessions.

HRM Battery: Data accuracy can decline below 50% charge; keep rechargeable straps fully charged.

Data vs. RPE: During a race, Danny's HRM read 158–160 bpm, but his perceived effort (RPE) felt like 148 bpm. He trusted his RPE, which proved correct.

Key Takeaways

Florida 70.3 Success: Danny's 3rd place AG finish (2:16 bike, 1:34 run) validated a marathon-focused training block, proving high run volume can maintain bike fitness.

Houston Marathon Goal: The primary goal is a sub-3:00 marathon in Houston to secure a Boston qualifier (BQ) for the 45-49 age group (target: 3:07:30 to beat the ~7.5 min cutoff).

Injury Management: A knee injury from high run volume was resolved with a fluid drain and cortisone shot. The Lever system was discussed as a key tool for injury prevention.

Top Guns Update: The team has grown to ~60 athletes and partnered with Mauna for new kits. Ironman Marketing is producing a feature on the club.

Florida 70.3 Race Report

Context: The race served as a final 70.3 of the year, integrated into a marathon-focused training block with low triathlon specificity.

Training Block:

Run: 4 weeks at 50+ miles/week, followed by 4 weeks at 60+ miles/week.

Bike: 5x/week, mostly easy Zone 1/2 rides (~190 watts).

Swim: 1x/week (~3-4k yards) to maintain "feel for the water."

Race Execution & Results:

Swim: 28:00 (faster than expected on a slow, M-shaped course).

Bike: 2:16:00 (avg. 270 watts) on a fast but not flat course.

Strategy: Rode 5 bpm below normal 70.3 heart rate (145 bpm vs. 150 bpm) to conserve energy.

Run: 1:34:00.

Strategy: Ran at goal marathon heart rate (~150 bpm) instead of pace due to heavy legs.

Outcome: The high run volume provided significant durability, preventing the usual second-half fade.

Overall: 3rd place AG, ~30th overall.

Marathon Training & Injury Management

Houston Marathon Goal: Sub-3:00 to secure a Boston qualifier.

BQ Target: 3:15:00.

Effective Target: ~3:07:30 to beat the typical ~7.5 min cutoff.

Pacing: Recent 4x3k workout at goal HR (~150 bpm) yielded ~6:40/mile pace.

Knee Injury:

Cause: Fluid buildup from high run volume.

Resolution: 30 cc fluid drain + cortisone shot.

Recovery: Resumed training 5 days post-procedure with no issues.

Lever System:

Recommendation: Use as an injury prevention tool to add unweighted run volume.

Comparison to Alter-G: A cost-effective alternative that also helps with hip stability.

Top Guns Team Update

Growth: Roster now at ~60 athletes.

Partnership: New apparel deal with Mauna.

Media: Ironman Marketing is producing a feature on the club.

Florida 70.3 Performance:

World Slots: Matt Schuster and Tony Park qualified for the 70.3 World Championship in France.

Slot Decision: Danny passed on his slot, citing the high cost (~$1,200) and low likelihood of attending.

Coming Up!

Danny:

Execute the Houston Marathon on January 19, targeting a sub-3:00 finish.

Consider purchasing a Lever system for injury prevention.

Colin & Danny:

Resume consistent podcast recordings in 2026.

Dedicate the next episode to Colin's health and triathlon return.

Danny and Colin discuss the 2025 World Championships (Men's and Women's) and give their hot takes on the new Kona qualification system.

Key Takeaways

Norwegian Dominance: The Norwegian team's success (winning both men's and women's titles) is attributed to a high-volume training model (25–30+ hrs/wk) that prioritizes threshold work and year-round altitude training, contrasting with the lower-volume, high-intensity USAT approach.

Women's Race Drama: The women's race was an epic battle of tactics. Lucy Charles-Barclay's aggressive, race-dependent strategy led to a late-race DNF, while Taylor Knibb's controlled, course-dependent strategy collapsed ~3k from the finish due to heat exhaustion. Kat Matthews set a new run course record (2:49:00) to finish a close second.

New Kona Qual System Flawed: The age-graded qualification system is failing. It heavily favors the Men's 55–59 age group on flat courses (e.g., 9 of 40 slots at IM California) while making it nearly impossible for women to qualify without an age-group win. This creates an unbalanced championship field.

Topics

World Championship Race Recaps

Men's Race (Nice):

Winner: Casper Stornes (Norway), who executed a smart, patient marathon.

Norwegian Team Strategy:

Training: High volume (25–30+ hrs/wk) with a focus on threshold work, not VO2 max.

Support: Year-round altitude training and a strong team dynamic.

Youth Development: Encourages high volume from a young age, a direct contrast to USAT's approach.

Race Highlights:

Sam Laidlow: Overcame a poor swim to finish top five.

Matthew Marquardt: Finished top 11 despite cramping issues.

Amateur Course Issue: Roads were not fully closed to traffic, causing safety and performance issues on descents.

Women's Race (Kona):

Winner: Solveig Løvseth (Norway), who ran a consistent 2:55:00 marathon.

Key Performances:

Lucy Charles-Barclay: Aggressive race strategy led to a late-race DNF from heat exhaustion.

Taylor Knibb: Controlled race strategy (using a real-time CORE body temp sensor) collapsed ~3k from the finish.

Kat Matthews: Set a new run course record (2:49:00) to finish second, 35 seconds behind Løvseth.

CORE Body Temp Sensor:

Function: Provides real-time core temp data to a watch.

Application: Used by Taylor Knibb to manage heat; Christian Blumenfeld reportedly stayed in Zone 2 during his record-setting IM Texas marathon.

Recommendation: Prioritize core temp data over heart rate in hot races.

New Kona Qualification System

Mechanism: An age-graded algorithm ranks all athletes against a Men's 30–34 benchmark.

Younger athletes → time added.

Older athletes → time subtracted.

Impacts & Flaws:

Men's 55–59 Age Group: Heavily favored, especially on flat courses.

IM Maryland: Top 3–4 age-graded finishers were M55–59.

IM California: M55–59 took 9 of 40 slots (23%).

Women's Qualification: Severely limited.

Outcome: Women must win their age group to have a realistic chance of qualifying.

Projected Kona Field: ~15% women, with most being age-group winners.

Race Dynamics: Removes on-course racing relevance, as an athlete's adjusted time is unknown.

Proposed Solutions:

Gender-Specific Algorithms: Use separate benchmarks for men and women.

Proportional Allocation: Distribute slots based on the gender ratio at each race.

System Adjustment: Ironman should adjust the algorithm mid-season to fix the imbalance.

Colin and Danny discuss Danny's experience and lessons learned from his DNF at Ironman Chattanooga 2025.

Key Takeaways

-Danny's DNF stemmed from electrolyte imbalance (likely hypocalcemia) rather than fitness issues

-Mental approach of racing with expectations vs. focusing on process negatively impacted performance

-Support from team/community after DNF was more meaningful than typical race success accolades

-Danny plans to do Florida 70.3 in December and focus on sub-3 hour Houston Marathon in January

Pre-Race Preparation and Mindset

-Training leading up to race was consistently strong, especially run improvements

-Felt more nervous than usual, likely due to self-imposed expectations and pressure

-Underestimated difficulty of new bike course, didn't do sufficient due diligence

Race Day Experience

-Swim went well (43 minutes), felt good coming out of water

-Bike split was on target (4:49, ~245W avg), but course was harder than anticipated

-Run fell apart quickly due to electrolyte issues, leading to severe symptoms by mile 15

-Attempted to push through but ultimately collapsed and required medical assistance

Post-Race Analysis

-Likely suffered from hypocalcemia, leading to numbness, breathing issues, and eventual collapse

-Nutrition/hydration plan may need adjusting, particularly calcium intake

-Mental approach of racing with expectations vs. process focus contributed to issues

Moving Forward

-Taking time to recover mentally and physically before next race

-Considering Florida 70.3 in December as a fitness test

-Primary focus on sub-3 hour Houston Marathon in January 2026

-Signed up for Ironman Ottawa and considering Jacksonville, FL Ironman for 2026 season

Lessons Learned

-Importance of racing for oneself vs. external expectations

-Value of community support during setbacks vs. successes

-Need to balance pushing limits with intelligent decision-making during races

Next Steps

-Get blood work done to check electrolyte levels and overall health

-Work with coach to determine if Florida 70.3 fits with Houston Marathon training plan

-Continue mental work on racing for process vs. expectations

-Apply lessons learned to future race preparation and execution

Colin and Danny interview Mark Castrovinci co-founder of TopGunz Tri Team and recent finisher of the Leadville 100 mountain bike race experience.

Takeaways

Mark transitioned from rowing to triathlon, qualifying for Kona in 2021 after years of dedicated training

He recently completed the grueling Leadville 100 mountain bike race, overcoming severe GI issues to finish just before the cutoff

Mark balances training with family life and a career in the running shoe industry at Altra

His positive attitude and ability to suffer through challenges are key traits that have led to his success

Mark's Athletic Background

Started rowing after college, competed in club races in Boston

Transitioned to triathlon in 2011-2012 after moving to North Carolina

Qualified for Kona in 2021 at Ironman Lake Placid with a 13th place AG finish

Has completed challenging events like a 210-mile gravel ride with 20,000 ft of climbing

Career Path

Worked in finance at Fidelity, then chemical sales with his father's company

Made a major career change to pursue passion in running industry

Now works as a tech rep for Altra Running, covering the New England territory

Enjoys the active lifestyle and flexibility the job provides for training

Leadville 100 Mountain Bike Race Experience

Entered via lottery, trained intensively for 3 months with coach Tim Snow

Battled severe GI issues throughout the race, repeatedly vomiting and having diarrhea

Considered quitting at mile 65 but pushed through with encouragement from volunteers

Finished just before the 12-hour cutoff in an intense sprint to the line

Describes it as one of the hardest physical and mental challenges he's ever faced

Training and Racing Philosophy

Emphasizes the importance of staying consistent during non-racing periods

Uses creative ways to fit in training around work and family commitments

Values the camaraderie and shared suffering of endurance events

Maintains a positive, fun-loving attitude even during intense challenges

What's Next

Mark plans to do some local half-ironman races in 2024

Will support his wife's marathon training for Boston and Chicago

Considering another full Ironman in late 2024 (possibly Cozumel)

May attempt Leadville 100 again in the future after more mountain bike experience

Colin and Danny Interview Top Gunz Tri Team Member, Mike Consolini. Mike discusses his experiences with Ironman races, noting his struggles with bike volume and the importance of feeling fresh. He shares a challenging six-hour training ride and the benefits of having a local training partner. He also talks about his background as a paramedic firefighter, detailing a humorous incident at a daycare fire. He reflects on his journey into triathlons, starting with a marathon in 2016 and his first Ironman in 2018. He opens up about her addiction struggles, starting with substance use in his late teens, and how his faith and family support have been crucial in his recovery and athletic pursuits.

Ironman Training and Challenges

Mike discusses his experience with Ironman races, expressing a desire to perform better but feeling he hasn't yet nailed it.

Mike mentions watching an interview with Jan Frodeno and Gordon Ramsay, where Frodeno admits he only feels proud of a few of his races.

Mike shares his struggle with the bike volume in his training, noting it as his strength but also a source of fatigue.

Mike talks about a six-hour ride he had to do, which he found daunting due to his lack of mileage.

Mike mentions having a local training partner who rode half of the six-hour ride with him, which was a significant advantage.

Mike's Background and Career

Mike introduces himself, mentioning her upbringing in Western Massachusetts and her involvement in various sports in high school.

Mike explains his career path, starting as an EMT at 19 and later becoming a paramedic firefighter.

Danny Royce inquires about Mike's dual role as both an EMT and a firefighter, and he explains the rotation system in his department.

Mike shares a humorous anecdote about getting lost during a fire call, which led to him being jokingly called "Back Door."

Mike describes the stress and unpredictability of his job, comparing it to the challenges of endurance triathlons.

Transition to Triathlons

Mike recounts his journey into triathlons, starting with his first marathon in 2016 and his first Ironman in 2018.

Mike shares his initial confidence and the humbling experience of crashing his bike at mile two of his first Ironman.

Mike discusses the lessons he learned from his first Ironman, including the importance of being prepared for unexpected challenges.

Danny Royce and Colin Cook express their admiration for Mike's resilience and progress in his triathlon career.

Mike talks about the support and encouragement he receives from his family, particularly his wife, who is also an avid triathlete.

Addiction and Recovery

Mike opens up about his struggle with addiction, starting with experimenting with substances in his late teens.

Mike explains how his addiction began as a secretive habit, influenced by a family member who provided easy access to substances.

Danny Royce and Mike discuss the concept of addiction as a disease, emphasizing the importance of treatment and self-responsibility.

Mike shares his journey towards recovery, including the role of his faith and the support of his family and friends.

Mike reflects on the parallels between his addiction and the challenges of endurance sports, highlighting the importance of mental strength and resilience.

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