Three-time IRONMAN World Champion and two-time IRONMAN 70.3 World Champion Craig “Crowie” Alexander joins Michellie Jones and Evan Gruda for a masterclass in racing with patience, intelligence, and grit.

We rewind to how Crowie got started, the moments that defined his career, and what it really felt like when everything clicked on the biggest stages in the sport. From the human side of elite racing—family, balance, and identity—to the evolution of nutrition, equipment, and racing formats, Crowie shares what changed the game… and what never has.

If you’re an age-group athlete juggling real life and big goals, Crowie’s advice is gold: be realistic, stay consistent, prioritize sustainability, and earn your “free speed” by doing the work that matters.

In this episode:

• Ocean risk, mindset, and the athlete’s relationship with fear

• Career-defining Kona moments + racing with patience

• Short course vs IRONMAN + adapting to different courses

• The biggest performance unlocks: nutrition, tech, and efficiency

• Retirement, transition, and staying in the game longer

• Age-group advice: consistency vs intensity vs recovery

• What “free speed” actually means (and why nothing is truly free)

If you enjoyed this one, share it with a training partner, leave a review, and remember: finding fast isn’t about doing more—it’s about doing what matters.
Giddy up.

You can find Craig on Instagram @crowiealexander or on his coaching website https://alexander.sansego.co/

If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools.

Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.