There is no guarantee on race day.  Anything can happen, no matter how perfect or imperfect your build was. In fact, one of our favorite race mantras is: "Show up and see what you've got," which acknowledges the fact that the only thing you can do on race day is your best. We all have race day energy, nerves, and—most of all—expectations. Sometimes we might be afraid to voice our goals out loud, for fear we will not meet them or they will weigh us down. In this episode, we dig into the art of managing and embracing expectations so they become a source of strength, not stress. We dive into how to make realistic race goals and  how to change them on the fly.  We talk about your athlete personality might be a part of the way you react to the lead up to a race or a disappointing performance.  There is a lot to unpack in this one!  

In triathlon, transitions are part of the race. They can feel frantic or smooth, fast or slow. And in life, transitions can often feel the same way. Some are exciting- like the birth of a baby or moving to a new house; some can be jarring- like the loss of a loved one or a unexpected job change. And these changes shape not only who we are, but also how we show up in sport.

This episode dives into the messy, powerful, and often unexpected changes that we all face, and how those shifts redefine our training, racing, and mindset. We share our big life shifts that are happening right now in our own lives; how we all can deal with the changes and adapt in order to become stronger as humans and as athletes. 

In a world full of multi-tasking, deadlines, planning, and time constraints, it can be challenging to stay present and focused on the task at hand.  But if you want to elevate your performance in sport and life, you need to stay in the "now."  In this episode we talk about the power of now- to train with intention and purpose.  To not look in the past or the future.  To not worry about the fifth repetition when you are on the first one. To silence your phone while riding or running. To train where you are now and not where your ego is.  NOW is a powerful moment and it's time to embrace it. 

Just in time for Ironman Lake Placid, we bring you a quick and dirty course recon with our tips and tricks for racing this iconic Ironman.  From where the special needs areas are located to how to ride the Keene descent to pacing the bike and run- it's all in here!  This is one of our favorite races and it's why we keep coming back.  Hopefully, once you race it, you feel the same!  Have a listen! 

A race recap of epic proportions for an epic race!  Challenge Roth lived up to the hype and then some.  In this podcast, Amy and Angela sit down the morning after the race to talk about their experiences as an age grouper and a pro, both racing Challenge Roth for the first time. They cover it all: race logistics; pre-race events;  Angela's first time using race ranger; some funny and challenging race moments; and a detailed overview of the course and the whole day.  If you are curious about this race or want to come back to race again, this episode is for you! 

In honor of this podcast traveling to Germany for Challenge Roth, we decided to answer your questions on "all things 140.6." And we got so many questions about the Ironman distance that we had to break this episode into 2 parts.  This first part focuses on the logisitcs of training for a full Ironman.  How do you know when you are ready for one?  What is the time commitment needed to train for one?  Does the time commitment vary if you are a beginner or at the pointy end of the spectrum?  And how do you manage work, family, life, and training if you DO want to set your sights on the 140.6 distance?  It's all in here!  Have a listen! 

This episode focuses on what happens outside of the comfort zone when you CHOOSE to do the hard thing.  Whether that’s a workout, a race, or a new experience, Amy and Angela talk about why you should deliberately seek out challenges that humble you, that excite you, and that take you back to being a beginner.  To remember the feeling of what it’s like to be NEW, to be curious, and to just show up with NO expectations… no time goal, no podium goal.  To show up to learn and to have fun.  Because sometimes the most challenging  experiences are the ones that leave you the most proud. 

In this week’s episode, we focus on finding the balance between wanting to perform and do our best AND trying not to sweat the small stuff.  Sometimes the key to getting through a tough workout, race day nerves, or comparing yourself to others is simply zooming out. So how do we find the balance between being competitive and staying grateful for what our body can do?

Because yes, it’s okay to want more—but it’s also okay to pause and say, “This is enough today.”

Whether you’re chasing a PR or just trying to get through a tough training block, this episode is your reminder: not every detail deserves your energy. Big picture, big gains.

We sat down with coach, athlete, and teammate Sarah Didier, fresh off a massive ride at the UNBOUND 350XL, where she battled the Flint Hills, sleep deprivation, and 350+ miles of brutal gravel to finish 5th overall 🥇🔥female!  ⁣ From pre-race mindset to the darkest moments on course, Sarah shares what it really takes to survive — and thrive — in one of the toughest gravel races on the planet. She also shares her training leading up to Unbound, what gear and nutrition she brought (and chose not to bring); and why she cried when crossing the finish. ⁣

Training during race season often means longer workouts, more volume, and sometimes more speedwork, as athletes try to find peak fitness for their "A" races.  But intensity and volume can increase the risk of injury, so in this episode, we talk to athlete and physical therapist Christine Saleeba.  Christine gives us her biggest tips to try to avoid injury, from a PT perspective.  Also, toward the end, we do a rapid fire "hot takes" on all things PT, which gets a little controversial. :) Have a listen!