Average Age Groupers

In this episode of Average Age Groupers, hosts Holly, Maggie, and Laura debrief the Unbound 200 gravel race just days after finishing, comparing drastically different experiences shaped by relentless, shifting weather (multiple thunderstorms, hail, heavy rain), mud, wind, and technical terrain. Laura and Tarah SAG the riders and describe chaotic conditions at checkpoints, while Holly recounts riding the full 200 with Aaron, including creek bike-washes, night riding, chafing, crashes, cows on course, and navigating storms to the finish. Maggie details major setbacks from electrolyte issues and heat to running out of water, a broken computer mount, improvised duct-tape repairs, scrambling for lights at mile 160, and emotional lows despite completing the race. They discuss concerns about course safety, limited signage, and how the low-ceremony finish contrasted with triathlon, then close with gratitude to supporters and a look ahead to future races.

00:00 Tri Bike Gravel Fail

00:40 Unbound Recap Setup

01:36 Meet The Hosts

03:21 Race Morning Jitters

05:17 Expo And Briefing

10:01 Mass Start Magic

11:53 Early Miles And Hail

14:05 Crashes And Mud Spray

16:12 Back Of Pack Vibes

19:16 Creek Wash And Checkpoint

22:56 Pit Stop Nutrition Wins

25:06 Storms Tailwind Headwind

35:20 Headwind Time Warp

37:16 Mud Hills And Storms

39:16 Safety Concerns On Course

42:44 Aid Station Reset And Fuel

44:57 Chaotic Checkpoint Setup

48:02 Mechanical Fixes And Heat

51:53 Minimum Maintenance Mayhem

53:40 Water Crisis And Navigation

01:03:33 160 Mile Aid Station Repairs

01:09:18 Night Riding Final Miles

01:12:57 Lightning And Downpour

01:14:15 Technical Walk Sections

01:15:57 Shelter Warning Decision

01:18:13 Cows And Leapfrogging

01:21:16 Night Riding Reflections

01:22:54 Finish Line Storm Push

01:25:29 Crew Tarp Humor

01:26:39 Mud Crash Final Miles

01:31:13 Finish Feelings Growth

01:35:56 Post Race Disappointment

01:38:24 Lessons Expectations Ultra Vibe

01:43:23 Thank Yous And Wrap Up

https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099

https://open.spotify.com/show/2LJ6G7l1oIRZUIa3lo7NFp

https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw

https://www.instagram.com/averageagegroupers/

Holly, Maggie, and Laura record together in Emporia, Kansas ahead of the Unbound gravel race, reflecting on how the final weeks went and whether they feel ready. Maggie describes heavy work stress limiting her usual pre-race planning, while Holly shares an anxious “taper crazies” experience, hunger, HR work stress, and ongoing post-car-accident issues; Laura discusses the challenge of SAG support with wide timing windows between checkpoints. They compare bike prep choices, wide 54mm tires with minimal clearance, padded bars, and chain waxing versus new tubeless tires and failed CushCore inserts and worry about mud, flats, and self-sufficiency. They outline fueling (carb mixes, gels, maple syrup, rice sandwiches, cookies, electrolytes, Red Bull, sandwiches, salty snacks), pacing and checkpoint strategy under a 21-hour cutoff, gear and clothing plans, and a mindset shaped by Ironman experience and Courtney Dauwalter’s “pain cave” framing.

00:00 Emporia Water Tower Intro

00:47 Podcast Setup and Plan

02:33 Taper Stress Check In

06:42 SAG Logistics and Timing

07:44 Bike Comfort Upgrades

12:28 New Bike and Tire Setup

14:11 Flat Fears and Spares

16:29 Nutrition and Caffeine Plan

23:13 Race Day Timeline Strategy

23:39 Ideal Day and Aid Stations

28:24 Holly Pace Expectations

29:26 Pacing Without Power

31:05 Cutoff Math and Aid Stops

33:17 Course Elevation Confusion

35:14 Wind and Weather Factors

35:49 Expo Plans and 350 Start

39:17 Race Kit and Gear Choices

42:41 Tara Cameo and Moab 240

45:50 Endurance Mindset and Pain Cave

53:52 Race Day Wrap and Plugs

https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw

https://www.instagram.com/averageagegroupers/

https://averageagegroupers.substack.com/

Holly, Laura, and Maggie discuss the purpose of Average Age Groupers—sharing everyday endurance-sport stories and perspectives on training, rest, and balance—then dive into their Ironman Wisconsin build and race-day experiences. They describe winter base work indoors, a key 70.3 at Musselman, and how training escalated after mid-July, including nutrition struggles, bike discomfort, and the mental toll of long solo rides. They emphasize the expense of Ironman, the value of coaching for accountability, and especially the community that formed around their training, highlighted by a large supported “simulation” long ride where Laura hit a breaking point but kept going. On race day, Holly manages the windy bike and finishes with late-run support, while Laura battles headwinds, barely makes T2 cutoff, runs with Casey, and finishes in an emotional last-minute sprint amid news the run course was about a mile long.

00:00 Welcome Back Crew

00:55 Why Rest Matters

01:27 Ironman Wisconsin Tease

02:30 Bike Bag And California

03:19 Why Full Ironman Now

04:58 Winter Base Building

07:02 Musselman Tune Up Race

08:12 When Training Gets Real

09:42 Bike Struggles And Bonking

11:55 Coach Costs And Budget

14:44 Community Makes It Possible

18:33 Longest Ride Simulation Day

21:22 Cemetery Breakdown And Coke

26:58 Race Day Starts Swim Calm

30:55 Bike Headwind Reality Check

33:10 Chasing on the Bike

34:01 Mount Horeb Breakdown

35:17 Wind and Three Hills

36:48 Loop Two and Empty Crowds

38:54 Tailwind Back to Town

40:50 T2 Tales and Cutoffs

43:01 Illegal Pacer Run

44:36 Course Changes and Safety

47:49 Watch Dies and Bargaining

51:15 Finish Line Reflections

53:16 Cutoff Panic Sprint

58:45 Tears and Unfinished Business

01:01:27 Wrap Up Goodbye

Listen to the Pod here:

https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099

https://open.spotify.com/show/2LJ6G7l1oIRZUIa3lo7NFp

https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw

https://www.instagram.com/averageagegroupers/

https://waterfallracing.com

https://www.instagram.com/forwardenduranceclub/

Holly and Maggie open the Average Age Groupers podcast with guests Emir and Alyssa.They recap a 140-mile out-and-back ride on the flat C&O Canal path, and share lessons about needing solid food (not just carb drink mix), managing nonstop pedaling, rotating pulls, and recovering enough to ride again the next day. Emir explains his role in a corporate-owned Trek location, how he got into cycling through his brother-in-law coach after a soccer background, and what crits, road races, upgrade points, team tactics, and safety rules like holding your line and the yellow-line rule involve. He describes racing frequently, training mostly indoors on a trainer after work, and recent road-race experiences including a fast collegiate-combined field, a major crash, and a third-place finish. Emir also recounts Steamboat gravel race attempts, including under-fueling, a cracked wheel, and finishing 82nd, plus discussion of sleep, supplements, and future cyclocross and Colorado race ideas.

00:00 Podcast Setup Chaos

00:37 Welcome and Kansas Plans

02:41 140 Mile Gravel Recap

06:48 Second Day Suffering

08:29 Inside the Trek Shop

10:40 How Amir Started Racing

13:12 Crit Racing Explained

15:54 From Soccer to Bike Shops

16:57 Pandemic Bike Shop Carnage

21:28 Mallorca Trip Changed Everything

24:31 Team Racing and Masters

28:05 Sleep and Recovery Detour

30:19 Race Season Routine

30:42 Indoor Trainer Routine

31:06 Hains Point Loops

32:08 Weekly Training Plan

33:31 Jeff Cup Race Tactics

37:19 Sprint Finish Crash

39:46 Racing Logistics Prep

41:27 Upgrade Points Explained

46:40 Cyclocross Bucket List

48:10 Steamboat Gravel Stories

54:26 Fueling And Gels

56:27 Colorado Race Wishlist

58:31 Wrap Up Next Episodes

Listen to the Pod here:

https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099

https://open.spotify.com/show/2LJ6G7l1oIRZUIa3lo7NFp

https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw

https://www.instagram.com/averageagegroupers/

https://waterfallracing.com

https://www.instagram.com/forwardenduranceclub/

Laura, Holly, and Maggie introduce Average Age Groupers, explain they’re part of Waterfall Racing, and share details about their local community team, Forward Endurance Club (formerly Forward Tri Club), built around uncoached group workouts and post-training coffee and tacos. They then dive into Holly’s background: early track, years running a horse training business, returning to running after burnout, completing 5Ks and the 2016 Madison Half, and a rapid leap into ultras through MadPower and Her Madison, culminating in a grueling Fall 50-mile race marked by headwinds, strict cutoffs, celiac-fueled self-support, and finishing unofficially in the dark. After a long break from running, Holly transitions toward triathlon, learns to swim during COVID, completes a local “Last Tri Series,” then races Door County Sprint and Boulder 70.3, later adding Wisconsin 70.3, North Carolina 70.3, and Ironman Wisconsin 2024, with future episodes and guests teased and a request to like, comment, rate, and engage for algorithm support.

00:00 Meet the Hosts

00:37 Shoutouts and Listener Love

01:09 Waterfall Racing Explained

03:59 Forward Endurance Club Vibes

06:43 Holly Concussion Update

07:39 Early Sports and Horses

11:32 Back to Running and First 5Ks

13:38 First Half Marathon Lessons

18:42 MadPower and Ultra Leap

23:35 Fall 50 Training Grind

27:49 Race Day Headwind and Finish

37:00 Finish Line Letdown

38:10 Post Race Breakdown

39:42 Why Keep Racing

43:31 Chicago Marathon Takeaways

46:22 Tri Bike Leap

48:08 Learning To Swim

49:14 COVID Open Water Era

53:00 First Official Triathlons

53:39 Boulder Breakthrough

57:22 All In On Triathlon

01:00:53 Gravel Goals Next

01:01:25 Wrap Up And Next Episodes

Listen to the Pod here:

https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099

https://open.spotify.com/show/2LJ6G7l1oIRZUIa3lo7NFp

https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw

https://www.instagram.com/averageagegroupers/

Holly, Maggie, and Laura open the “Average Age Groupers” episode with Maggie drinking wine at a winery while Holly tries to recover from a concussion and Laura jokes she’s only starting 70.3 training after Unbound. They discuss being four weeks out from Unbound and compare training approaches: Maggie blends the Unbound/Garmin plan with triathlon training, while Holly works with coach Ann Tully, who emphasizes recovery and weekly volume over “hero workouts,” especially after Holly’s recent car accident. Maggie outlines a planned 140-mile gravel ride on the C&O Canal and a 46-mile hilly ride, while Holly expects two consecutive 100+ mile weekends before tapering. They also cover equipment planning—bigger tires, tubeless inserts, bar comfort, lights, hydration packs, nutrition, and drop-tail bibs—plus Unbound rules, checkpoints, cutoffs, and the need for support crews.

00:00 Winery Chaos Intro

00:55 Meet the Age Groupers

03:13 Four Weeks to Unbound

03:47 Training Plans Compared

05:34 Longest Rides and Taper

07:56 Recovery Over Hero Workouts

11:30 Coaching and Life Stress

14:20 Bike Shop Reality Check

15:57 Gear Talk for Unbound

19:22 Tires Inserts and Comfort

24:47 Support Rules and Checkpoints

26:24 What to Wear and Mishaps

27:28 Bibs Blowout Drama

28:00 Drop Tail Bib Hunt

30:07 Castelli Fit And Features

31:06 Hydration Pack Experiments

34:00 Bike Computer Debate

36:19 Travel Van And SAG Needs

37:46 Course Intel And Crew Rules

40:52 Cutoffs And Long Day Math

42:38 Badger Ride Recap

45:53 Four Weeks To Unbound

47:53 IRL Pod And Sign Off

https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw

https://www.instagram.com/averageagegroupers/

Anne Tully : https://annetullycoaching.com/home

In episode five of Average Age Groupers, Holly, Laura, and Maggie recap weekend gravel riding amid wild Wisconsin spring weather and apologize for episode four’s technical issues. Holly describes tackling the Dairy Roubaix gravel event while recovering from a concussion after a car accident, pivoting from the planned 111-mile route to the 70-mile option due to cold, intense wind, fear on technical descents, navigation problems, and under-fueling; she still finishes about 72 miles with roughly 6,600 feet of climbing, with Laura and Claire cheering and SAGing—famously including a rotisserie chicken stop—plus free espresso in Viroqua. They discuss practical gravel safety tips like descending technique, helmet replacement after crashes, and carrying essentials like tape, first aid, and reliable navigation/communication. Maggie shares her own 67-mile Northern Virginia gravel ride, a friend’s crash, and lessons on preparedness for Unbound.

00:00 Welcome and Weather Whiplash

00:48 Meet the Hosts and Episode Notes

01:24 Dairy Roubaix Setup and Concussion Plan

03:10 Storms Ruin the Travel Plan

04:45 Race Morning Cold and Layering Up

07:03 Navigation Fails and Rocky Start

09:12 Brutal Climbs and Sketchy Descents

11:18 First Checkpoint and Route Negotiations

16:38 Coffee Shop Reset in Viroqua

21:53 Wind Gusts and Surprise Singletrack

26:33 Sag Stop Rotisserie Chicken Fuel

28:45 Confidence Boost Then Headwind Again

30:08 Terrifying Gravel Descent

31:57 Practical Descending Tips

35:40 Wind Tunnel Valley Grind

36:59 Bathroom Break and Cramps

39:03 Blurry Vision and No Stop

40:34 Walking the Steep Climbs

43:03 Pavement Headwind and Wrong Turn

44:31 Wind and Wheel Setup Lessons

46:27 Finish Line and Gravel Vibes

49:12 Nutrition Debrief and Hydration Pack

53:35 Recovery and Unbound Prep

55:02 Maggie Gravel Ride Recap

59:18 Crash Aftermath and Safety Gear

01:03:10 Wrap Up and Call to Action

Listen to the Pod here:

https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099

https://open.spotify.com/show/2LJ6G7l1oIRZUIa3lo7NFp

https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw

https://www.instagram.com/averageagegroupers/

Holly, Maggie and Laura return for Episode 4 of Average Age Groupers, recording remotely after Maggie goes back to DC, and shift topics to “sherpaing” (supporting athletes). They discuss Laura’s upcoming role as Sherpa for the fully unsupported Dairy Roubaix gravel event—a 111-mile prep ride for Unbound—amid volatile weather and Holly’s concussion recovery. Using experiences from Oceanside and other races, they compare the logistics of supporting triathlons, gravel, and ultras, emphasizing packing, tracking, timing, race rules around outside aid, and the realities of carrying gear post-finish. They share practical Sherpa checklists (battery pack, layers, snacks, shoes, bags), lessons learned from mishaps like Boulder tracking issues, and which races are easy or difficult to spectate (Oceanside, Wisconsin, Santa Cruz, Chattanooga, Blue Ridge, St. George). They invite listener questions, encourage subscribing/reviews, and float starting a Strava club.

00:00 Long Distance Pod Update

00:41 Unsupported Gravel Sherpa Plan

02:37 Dairy Roubaix Prep Ride

04:05 Why Sherpas Matter

10:01 Triathlon Sherpa Chaos

17:16 Race Rules and Outside Aid

21:57 Sherpa Checklist Essentials

22:44 Sherpa Packing Checklist

23:22 Post Race Comfort Items

24:23 Phones And Tracking Lessons

26:51 Finish Line Meet Up Plan

28:42 Shoes And Bag Mistakes

30:22 Timing Food And Multiple Athletes

33:26 Race By Race Spectating Tips

42:11 Course Maps Parking And Prep

43:15 Listener Questions And Wrap Up

44:39 Podcast Milestones And Strava

Listen to the Pod here:

https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099

https://open.spotify.com/show/2LJ6G7l1oIRZUIa3lo7NFp

https://www.instagram.com/averageagegroupers/

In Episode 3 of Average Age Groupers, Laura, Maggie, and Holly recap a windy Wisconsin race day where Dave ran a 50K and nine teammates paced him via a 100K relay on the hilly 6.2-mile RRB loop, a USA Track & Field championship and Worlds qualifier. They then share Laura’s endurance journey: from dancing and cheerleading to college running, an undertrained half marathon, and a net-downhill marathon, before pivoting to triathlon—signing up for a half Ironman before truly learning to swim, backstroking her first sprint at Door County, and building confidence through open-water sandbar swims during COVID. Laura finishes Ironman Wisconsin 70.3 in 2022, completes Ironman Wisconsin in 2024 after difficult bike training and scheduling around 12-hour nursing shifts, and races Chattanooga 70.3 in 2025. She’s now training for the inaugural Ironman 70.3 Redding in August.

00:00 Windy Episode Intro

00:37 50K Relay Recap

01:42 Race Logistics Breakdown

02:27 Fast Field And Course

03:49 Hollys Sports Origin

05:52 First Races And Half

07:55 Marathon Training Chaos

10:42 Marquette Marathon Day

12:29 Bored Of Running

13:12 Learning To Swim Late

16:07 Mud Bath DNF Story

18:28 Backstroke Sprint Era

22:32 COVID Pond Swim Grind

24:52 Signing Up For 703

28:01 Nurse Schedule Training

29:15 Solo Training Safety

30:20 Monsoon Swim Breakthrough

32:19 From Full to More Races

34:39 Signing Up for Wisconsin

36:48 Ironman Training Grind

40:33 Wisconsin Race Day Recap

44:00 Aftermath and Recovery

45:28 Chattanooga and Blues

47:35 Redding 70.3 Decision

51:43 Coaching and Work Balance

54:51 What’s Next and Wrap

https://open.spotify.com/show/2LJ6G7l1oIRZUIa3lo7NFp

https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099

https://www.instagram.com/averageagegroupers/

https://youtu.be/b-LEBOeGSm8

In episode two of the Average Age Groupers podcast, hosts Holly, Maggie, and Laura record from a hotel and dive into Maggie’s endurance journey, starting with competitive swimming at age nine (including burnout and a shoulder injury) and her early triathlon experiences at Boston University, where a rough Olympic-distance race and heat stroke led her to step away for years. Maggie returns to the sport by signing up for Ironman Wisconsin 2021 at age 24 with minimal training support, finishes, then joins a team and coach for 2022—an infamous cold, rainy race marked by mechanical issues and hypothermia risk, yet still a PR. She later races Boulder 70.3, Muscleman 70.3, Ironman Maryland (including flooded run sections and blisters) and qualifies for 70.3 Worlds in Marbella after Chattanooga’s swim was canceled. Maggie also discusses gravel riding toward Unbound, the Speed Project in France, work-life changes, and starting a PhD at the University of Minnesota.

00:00 Episode Two Kickoff

01:29 Hotel Setup Vibes

01:59 Swimming Origins

04:29 High School Burnout

06:10 Triathlon Spark

08:12 Cape Cod Chaos

10:38 Nationals Heat Stroke

12:28 Zero to Ironman

15:11 Training Alone Lessons

16:57 Team and Coach Upgrade

18:30 IM Wisconsin 2022 Storm

23:28 Mile 22 Comeback

24:41 Worst Wisconsin Weather

25:15 Two Year Reset

26:30 Back Home Training Block

28:40 Maryland Race Breakdown

30:00 Run Course Flooding

31:30 Tracker Panic Moment

33:20 Worlds And Next Goals

35:12 Gravel Riding Origins

39:55 Work Life And PhD Shift

44:51 Training Without A Coach

45:52 Wrap Up And Whats Next

https://www.instagram.com/averageagegroupers?igsh=a250eG81dWg2bG4x&utm_source=qr