Who wins her age group when her first triathlon is an Ironman? Katerine Yenko, does, the 2020 champion of the 18-24 at Ironman Florida! Congratulations! Her day by the numbers: http://bit.ly/3btWJ82

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Using some paddles to get stronger on the swim. Lilias and Coach Marco talk all about it.

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Megan Moa came late to Ironman triathlon, but she made up for "lost" time with her grit, determination, and winning attitude. This has been a tough year for triathletes (among others) but Megan found a way to still reach the top step! Congratulations!

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THINGS MEGAN LOVES:

Infinit: http://bit.ly/2OyndLZ

We like all the champions on Kona Kamps. But we can't wait to hang out with Tom Russell in Kona this year! This guy won the 50-54 men's division at Florida. You can hear his laser focused heat cooking workouts in training and the competition on the course. But don't you also hear the wry smile? Congratulations Tom!

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Learn to love and master the zone two run. The run that builds the endurance engine!

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Clarice Lorenzini is the 2020 champion for the 25-29 age group at Ironman Florida. When her husband deployed in early 2020, Clarice made Floridaid out of lemons! She tells us about some important struggles she's had to endure to find balance in her sporting life, coaching herself to the top spot, and her exciting plans for the future.

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THINGS CLARICE LOVES:

Speed Sherpa: http://bit.ly/2YE8i7Z

This week (in the torture chamber of Dr Marco Nicoli) we have that rare bird called the "Swim Bike Brick". Don't just do that 80 mile ride on Saturday. Start with a 4000 yard swim. Boo-yeah!

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Mick Lewandowski is the 2020 Ironman Cairns Asia Pacific Championship champion for the 30-34 age group. With a swim of 47 minutes, this was his first Ironman and his first ever marathon. What a fun interview! We're expecting great things for Mick in the future. Follow Mick: https://www.micklewandowski.com

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THINGS MICK LOVES:

Cupcake Cartel: http://bit.ly/2PfiMTv

Roka: http://bit.ly/rokastuff

Shimano: http://bit.ly/2OkW13G

Hate intervals? Don't like getting faster and stronger? In this episode, Coach Marco Nicoli describes the what, how and value of the dreaded intervals and pumps us up to embrace the improvement.

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Sarah Thomas is the 2020 35-39 age group champion and the top female age group champion for Ironman Cairns the Asia Pacific Championships. Sarah is nothing if not consistent. This is her fourth-straight championship at Cairns. Coached by Brett Sutton, she tells us all about her journey to the top spot and how it is working with Trisutto.

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THINGS SARAH LOVES:

Wyn Republic: http://bit.ly/2TYetBf