Heavy Or Not, The OG Swim Guide

Doping at 69?! The Ugly Truth About Recreational Sports. Say "No" to Enhanced Athletes and Their Games In Episode 90 of Heavy Or Not, The OG Swim Guide, we peek into two shocking doping cases. One is involving a 69-year-old Masters athlete and the other is with a 41-year-old cyclist busted at a Gran Fondo. No prize money. No fame. Just ego, insecurity, and a culture obsessed with optimization.

When does "biohacking" become cheating? Is TRT just wellness… or is it performance enhancement? And what happens to sport when authenticity gets replaced with chemistry?

This episode dives deep into the ethics of performance-enhancing drugs, the rise of anti-aging clinics, and why racing with the body you've earned still matters.

If this conversation hit home, make sure to subscribe and share this episode with a teammate who needs to hear it.

• Strong performance doesn't start with talent — it starts with awareness.

You wake up at 4:30 a.m., squeeze in your workout before work… and the guy who beats you brought a pharmacy to the start line. Is that the future of sport? Did you hear of the 69-year-old athlete who just got busted for steroids… and it wasn't for money, fame, or contracts — just ego?

Keywords

• masters athletics doping

• Gran Fondo doping scandal

• TRT in sports

• testosterone replacement therapy athletes

• performance enhancing drugs amateur sports

• cycling doping news

• enhanced games controversy

• World Anti-Doping Agency rules

• anti-aging clinics athletes

• integrity in sports

• amateur athlete steroids

• sports psychology and cheating

Survey says, 91.9% of coaches say they love what they do… so why are nearly 85% of them facing burnout and ready to quit?

The Coaching Crisis is here, now. Few are talking about it — but Barry Healey of BC Canada is.

A SafeSport report on its coaches survey began by exposing the hidden crisis in U.S. sports — where passion for coaching is crushed by politics, pressure, and lack of support.

Parents, Politics & Pressure = Burnout

The biggest burnout driver for coaches? It's not the kids. It's the parents, the politics, and the impossible pressure.

Coaches Are Quitting in Droves

National survey data uncovers the truth: Coaches are quitting, and it's not because they stopped caring. Verbal harassment, retaliation fears, and racial + gender disparities — sports coaches are under fire. It's time we talked about it.

Episode #87 of Heavy Or Not, The OG Swim Guide, examines the U.S. National Coaches Survey from SafeSport. The stark paradox of love‑filled coaching plus crushing burnout is woven in the today's profession. We want you to consider what it means for the future of athletics.

• 91.9% of coaches say coaching positively impacts their lives, yet ≈ 85% report burnout in the past five years.

• Safety culture gaps: athletes are prioritized, coaches' well‑being is largely ignored; 96% feel prepared to react to harm, but only ~50% hold proactive prevention talks.

• Disparities by gender, race, and disability: female and disabled coaches face higher burnout and fear of retaliation; Asian and Black coaches report almost 1‑in‑4 fear retaliation.

• Parent dynamics: verbal harassment from parents (and peers) tops the list of burnout drivers; coaches call it "worse than children."

• Recommendations from the field: stronger top‑down leadership and accountability, concrete support for dealing with parents, and expanded training/educational resources.

The full PDF report is within a lesson at the course, CYA as part of the Learning Management System of the International Swim Coaches Association at Read.SwimISCA.org.

• Direct link to the report, PDF, 4.3mb, 94 pages.

• https://iscaart.sirv.com/wp/pdf/Coaches-Survey-Report-SafeSport-1-28-26.pdf

• Direct link to the CYA course.

• Direct link to Read.SwimISCA.org.

• Link to the Headquarters site for ISCA.org.

The path to elite swim coaching isn't what you think—mentors, conversations, and unspoken rules are more powerful than any degree or software.

Episode #84 of Heavy Or Not, The OG Swim Guide explores truths behind elite swim coaching with insights from a 2023 international survey of 123 top coaches. Discover how these pros actually learn, coach, and use (or ignore) technology. And, we wonder have things changed so much in the past few years.

• Peer‑to‑peer learning dominates – 89% say conversations with other coaches are their primary knowledge source.
• Mentorship matters – 81% have a mentor; over three‑quarters rate that relationship as "extremely influential."
• Coaching philosophies evolve – 97% report their approach changes over time, driven by reflection and "episodic" experiences.
• Technical expertise over communication – Hard‑skill knowledge tops the list of coach priorities; communication ranks near the bottom.
• Tech and education split – Only ~52% use performance‑analysis software, while university‑educated coaches are far more likely to read research, adopt LTAD models, and employ advanced tools.

You'll be shocked how elite swim coaches actually learn—it's not through certifications, but a surprising underground network of mentorship and peer wisdom.

Even though swimming feels ultra‑individual in the water, self‑discipline (62.3%) and self‑confidence (58.4%) outrank "team mentality" as the top life‑skills coaches want their athletes to develop. In a sport where you're literally alone in a lane, those inner traits are the real secret sauce.

Discipline ranks high. Communication ranks low. The world's top swim coaches are flipping everything we thought we knew about leadership on its head.

1. Soak in the episode now.
2. Then join the conversation – hit reply with your thoughts, questions, or a coaching story you want us to explore next.
3. Become an ISCA member (just $75) for unlimited access to our Global Library at Read.SwimISCA.org, exclusive content, and the learning laboratory we're building with WAFSU.org.

Thanks for being part of the swim‑coach community. Your curiosity fuels the next lap!

Stay warm and buoyant,

Mark Rauterkus Host, Heavy Or Not – The OG Swim Guide International Swim Coaches Association (ISCA)

P.S. Got a friend who'd love these insights? Forward this link -- HON.LAP.red —let's keep the ripple effect rolling!

Heavy Or Not, The OG Swim Guide, episode #86, goes to the realm of a TRACK coach. Much of the planning is similar to swimming and other sports.

Unlock the secret behind elite performance: a step‑by‑step guide to building a winning training matrix. Learn how to turn a chaotic schedule into a precise, adaptable roadmap for any athlete.

• The three‑tier hierarchy: training plan, program, and matrix explained
• Coach Jose's 8‑week sprint matrix: phases, intensity, volume, and recovery
• How to progress workouts safely while boosting performance
• When and how to adjust the matrix for real‑world athlete needs
• Core coaching principles: athlete‑centered design, balanced structure, and recovery importance

The full seminar is available, for free, at the website, https://WAFSU.org. A course there is called, Bygone Seminars. Login and pay nothing.

Dennis and Coach Mark host weekly seminars on Saturdays. Join in and then you can ask your questions to the expert coaches.

1. Why a Structured Plan Is Critical for Athletes

• "Wing‑it" = high risk of overtraining, injury, and uneven development
• Inconsistent performance when peak condition is left to chance
• Planning hierarchy: Training Plan → Training Program → Training Matrix

2. The Three Levels of Planning

• Training Plan – 30,000‑foot view; season‑long roadmap, ultimate goal, timeline
• Training Program – Detailed roadmap; phases (general prep, pre‑competition, etc.), weekly objectives
• Training Matrix – Day‑to‑day "coach's bible"; specific exercises, reps, intensities for each session

3. Building an 8‑Week Matrix – Coach Jose Case Study

• Six basic steps

  1. Start with competition date, work backward
  2. Set phase‑specific goals
  3. Choose key skills to develop
  4. Plan intensity, volume, recovery
  5. Assemble high‑level program
  6. Populate the matrix

• Four clear phases

  • General Preparation – Build foundation
  • Specific Preparation – Hone speed
  • Pre‑Competition – Sharpen race rhythm
  • Taper – Reduce workload, maximize recovery

• Week 1 (General Prep) sample matrix

  • Monday: High‑intensity acceleration
  • Tuesday: Lower‑intensity tempo run (active recovery)
  • Wednesday: Hard max‑velocity work
  • Thursday/Friday: Rest days
  • Saturday: Full‑body circuit (moderate load)

• Week 2 – Progressive Overload

  • Same exercises, but:
    • Acceleration effort ↑ to 100%
    • Jump repetitions increased

• Phase 3 (Pre‑Competition) shift

  • Goal moves from building fitness → sharpening skills & race rhythm
  • Volume ↓ to limit fatigue; intensity stays very high
  • CNS kept "firing" for peak performance

• Taper Week

  • Workouts become almost rest‑like
  • Light activities to keep CNS primed
  • Primary aim: full physical & mental recovery for race day

4. Flexibility & Real‑World Adjustments

• Matrix is a guide, not a set of immutable commandments
• Coach must watch for warning signs: excessive fatigue, aches/pains, external stress (e.g., school exams)
• If red flags appear → adjust matrix immediately
• Two core coaching principles:
  1. Know the athlete as an individual (age, history, life context)
  2. Avoid classic pitfalls – e.g., treating recovery days as optional

5. Key Takeaways / Coaching Principles

• Balance structure with flexibility – a solid plan + the ability to adapt
• Athlete‑centered planning – design around the person, not just the goal
• Recovery is a training component, not the absence of training
• Evolve the plan alongside the athlete – continuous monitoring & tweaking

6. Seminar Context & Call‑to‑Action

• Concepts presented at a recent UCSSC & WAFSU seminar (Saturday)
• Invitation to attend future seminars; resources available at wafsu.org
• Archived seminars (track & field, aquatics) also on the site
• Closing note: thanks for subscribing & encouraging peers to explore "Heavy or Not."

See the proposal on the web at https://lap.red/moonshot-grant-2026/ Reimagining Pool Coaching: AI Connects, Learns, and Empowers Young Athletes

Welcome to episode 85 of Heavy Or Not, The OG Swim Guide, where we reveal a grant proposal to the Remake Learning Network to build an AI‑powered Coaching Wizard for youth swimming programs. We'll explain the vision, the tech, the partnership model, the budget, and the roadmap to launch.

• The core concept: AI as a connector, not a director, to spark reflection and conversation.

• How the Coaching Wizard works: personalized prompts, voice/text reflections, and 3‑D avatar feedback.

• The ecosystem of partners: schools, nonprofits, tech developers, national coaching networks, and media.

• Funding breakdown: $92 K total, $50 K grant request, $42 K in‑kind partner contributions.

• 12‑month rollout plan: co‑design workshops, pilot launch, storytelling phase, and final evaluation.

Turning Pools into Learning Laboratories with AI‑Guided Reflection and 3D Avatars If you love swimming, tech, or just the idea of turning a pool into a learning laboratory, this one's for you. Key Takeaways

1. AI as a Connector, Not a Director We flip the usual AI‑fear script. The Coaching Wizard isn't a boss—it sparks conversation, reflection, and real‑world connections between kids, coaches, and mentors.

2. See Learning in 3‑D Imagine a digital avatar that mirrors a swimmer's stroke in real time. Those visual cues make progress tangible—no more "I feel I'm getting better" guesswork.

3. Co‑Design From Day One The project runs a summer co‑design workshop where middle‑schoolers actually help build the tool. Their voice shapes the AI, not the other way around.

4. Kids Become Teachers One of the biggest shifts? Youth teaching youth. The plan trains middle‑school swimmers to mentor younger kids, creating a confidence‑boosting feedback loop.

5. Tech That Serves People The Coaching Wizard is built for connection—it prompts reflection, guides dialogue, and fuels empathy, proving tech can be a bridge rather than a surveillance device.

Fun Fact The total first‑year budget is $92K, but $42K of that comes from in‑kind partner support. Talk about a true "village" effort! Ready to help?

Catch the full video in the link above and also on our YouTube channel, Spotify, or wherever you get your podcasts. We've also dropped a quick link to the proposal on LAP.red if you want to see the grant application yourself.

With chaotic realignments, rigged outcomes, and rising costs — this proposal might present the best hope to save the sport we love. This episode breaks down a bold proposal to reset everything — from the playoff system to who even gets to compete. The NCAA system is broken — and Heavy Or Not, episode #83, lays out the urgent blueprint to fix it.

From rigged playoff paths to disappearing rivalries, NCAA Division I football has become less about performance and more about power. In this summary of the 4Rs.org reform proposal, we explore a bold new structure: 80 top teams, regional pods, and real accountability with promotion and relegation.

Whether you love or hate the idea, this plan puts fairness, geography, and competition back at the core of the game.

• Comment your thoughts — would your school survive under this system?

• Share this with fellow fans, athletic directors, or anyone in the college football world.

• Full source materials and visuals: [4Rs.org]

Episode #83 – Heavy or Not: The OG Swim Guide

Relegation & Promotion as part of Sports Reform, especially for NCAA Football D1 Pods

In Episode 82 of Heavy or Not, Mark Rauterkus and Barry Healey break down how relegation and promotion work in European soccer and why these concepts could transform American sports. They dive into the mechanics, incentives, and how a U.S. version might look.

• How parachute payments soften the financial blow for relegated clubs

• The playoff system that lets teams 3‑6 fight for promotion

• Real‑world examples: Wolves beating Man U, Canadian owners climbing from the bottom

• Why a tiered "two‑tier" college football model could succeed in the U.S.

• Applying relegation concepts to MLB and other American leagues to curb public‑funded stadium builds and keep competition fierce.

Details of the college football reform structure elsewhere at the Substack and also with the Sports Reform web site, https://4Rs.org.

Also see:

• https://rauterkus.substack.com/p/fsb-regional-pods-explainer
• https://4Rs.org

College football needs a structural reset, and Mark Rauterkus lays out a clear, geography‑first plan for a top‑flight "pod" system.

In this episode we break down the proposed 80‑team tier, regional pods, and how promotion and relegation would work.

• The 80‑team "top tier" built on performance, not brand prestige.
• Eight regional pods (Gridiron, Trench, Tackle, Pressure, Block, Blitz, Huddle, Grandstand) and their member schools.
• Promotion/relegation: yearly movement of five teams between the top tier and sub‑tiers.
• Preserving traditional rivalries and reducing travel through geographic clustering.
• How the model controls spending, improves competitive balance, and gives every program a pathway forward.

Rethinking College Football: A Geographic Pod System for Competitive Balance and Tradition

"Imagine a season where every game matters, every rivalry lives, and the only thing that moves you up or down is what happens on the field—welcome to the pod‑powered future of college football."

From NAIA Champions to Elimination: The Rise and Fall of CBU Men's Swimming Coach Steve Friederang Speaks Out on Lost Opportunities for Male Swimmers at CBU The Cal Baptist men's swim team has been cut, sparking debate over Division I moves, Title IX, and the future of smaller collegiate sports. Hear coach Steve break down what went wrong and why it matters.

In this episode you'll learn:

• The history of Cal Baptist's swim program from NAIA champs to Division I.

• How facility decisions and budgeting errors contributed to the cut.

• The impact of Title IX and NCAA rules on men's non‑revenue sports.

• Coach Friederang's perspective on recruiting, performance analytics, and athlete development.

• Community reactions and ideas for preserving swimming opportunities (club teams, alumni support, etc.).

Hey Heavy Or Not Community,

We hit "publish" on an episode with newsworthy significance that covers the shocking cut of Cal Baptist University's men's swim & dive program. Hear from longtime CBU coaching helper, Steve Friederang, the episode unpacks the history, the politics, and the human stories behind a decision that's shaking the college‑swim world.

1. A Quick History Lesson

   • From NAIA champions to Division II glory and the bold leap to Division I—discover how CBU's rapid ascent set the stage for today's dilemma.

2. Why the Axe Fell on the Men's Team

   • Steve explains the "budget‑vs‑Title IX" crunch, the ripple effect of big‑sport revenue, and why the women's program survived while the men's didn't.

3. The Hidden Cost of Going Division I

   • Learn how NCAA rules forced CBU to treat all sports as Division I, inflating compliance costs and squeezing smaller programs.

4. What You Can Do About It

   • From sharing your own stories on our site to joining upcoming webinars, see concrete ways you can amplify the voice of "cut" programs and help protect future teams.

5. The Future of Swimming at CBU (and Beyond)

   • Hear about the club‑team proposal, alumni‑run training groups, and why some coaches argue the university should re‑evaluate its Division I status altogether.

We hate to report on this type of story again. It is more than just a single sports team. Here is another sad snapshot of how athletics, finances, and policy intersect in today's collegiate world. Enough is enough. Whether you're a swimmer, a coach, a parent, or just a curious fan, there's something in here for you. And, we're putting out a call to action with some webinars where you can share your comments.

Call to Action

1. Watch the episode now:

2. Join the conversation: Head over to HON.LAP.red, drop your name, email, and a comment. We'll add you to our mailing list and keep you in the loop for the next webinars.

3. Share your story: Got a personal experience with a program cut or a club team thriving? Submit it on the form—your voice could be featured in a future episode!

4. Spread the word: Forward this email to teammates, coaches, or anyone who cares about keeping swimming (and all sports) alive on campus.

Thanks for being part of the Heavy Or Not community. Your curiosity and passion keep the dialogue flowing.

Stay safe and buoyant, Mark Rauterkus Editor, Heavy Or Not, The OG Swim Guide podcast HON.LAP.red and this Substack!

In episode #79 of Heavy Or Not, The OG Swim Guide, we break down a prior war with the Pittsburgh school‑district's Superintendent of Schools.

She had a proposal to slash $600 K in sports programs and the comprehensive counter‑proposal helped keep those programs alive. It wasn't a victory, but it wasn't a defeat.

Coach Mark walks through the financial, strategic, and community arguments that turned a budget cut into a reform opportunity.

• The district's cut list (high‑school swimming, tennis, golf; middle‑school volleyball, wrestling; all intramurals) and the $600 K savings claim.

• Highlights from the 45‑page "Alternative to Fewer Sports" position paper that challenged the cuts.

• How the paper reframed athletics as a revenue source—e.g., the PPSH2O citywide aquatics model.

• The three‑step reform plan: community‑led task force, an Olympic‑sports incubator, and lobbying for flexible state rules.

• The broader value of sports: scholarship dollars, academic gains, attendance boosts, and community pride.

More and more we're going to focus upon the road-blocks to sports participation.

Sadly, the biggest blocks come from those at the top of the organizational chart — the superintendent of schools, the mayor, the athletic directors, the league administrators.

https://aforathlete.fandom.com/wiki/Fewer_Sports_Alternatives_(position_paper)

https://notebooklm.google.com/notebook/8afb93c2-e0db-43be-92af-0c7c45a22211