Lilias wants to PR the Ironman distance in 2020 and she and Marco talk about planning to get. it. done.

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Nicola Beck is this year's champion at Ironman Wales 2019.

A reformed smoker and couch-sitter, Nicola Beck dipped her toes in to Park Runs in 2011 and has never looked back. She and her husband love to travel the world doing triathlon and Ironman, but she picked Ironman Wales because it is tough and her kind of challenge.

Congratulations Nicola!

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THINGS NICOLA LOVES:

Tailwind Nutrition: http://bit.ly/32JIjsS

Jelly Babies: https://amzn.to/366kwpk

Science in Sport Gels: http://bit.ly/2H2NON2

Damien Bethencourt is this year's Overall AG Winner at Ironman Malaysia 2019.

Damien came in 5th overall (including the pros) and was first in his age group and first age group male across the finish line. So he's turning pro, right? No. He loves the life he's built in triathlon as an accomplished IT professional. He started doing triathlons when he was 18 and has gone from success to success but not without lots of life sacrifices and hard work.

Congratulations Damien! We appreciate you doing this interview in English.

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THINGS DAMIEN LOVES:

Argon 18: http://bit.ly/2QSasJB

Team Argon 18 France: http://bit.ly/33Q7j2p

Skechers: http://bit.ly/2DHKOBT

Zone 3: http://bit.ly/2rQBngO

Compressport: http://bit.ly/381uPwz

Leslie, Lilias and David talk about a delicious and deceitful recipe for brownies made with black beans!

The star of this gluten and grain-free recipe is fiber-rich and protein-filled beans, along with the healthy fats from egg yolks and almond butter. Fat is something that can help with brain healthy longevity. This recipe is also extremely gut-health friendly because of the fair amount of fiber from the black beans. Fiber from varied sources has been shown to be beneficial to gut health.

Dark chocolate not only tastes terrific and is good for you but contains trace minerals such and copper, iron, manganese and magnesium.

Reveal the main ingredient AFTER the brownies are consumed, as they are so dense and chocolaty that usually no one can believe that healthy beans are the backbone of this recipe.

Ingredients

1 15oz can black beans (drained and rinsed)

3 eggs

3 tbsp almond butter

1 tsp vanilla extract

1/4 cup unsweetened cocoa powder

1/2 cup pure maple syrup

1/2 tsp baking powder

1/4 tsp sea salt

1/2 tsp peppermint extract

1 1/4 cups dark chocolate chips (divided)

1/4 cup coarsely crushed peppermint candy pieces

Preheat the oven to 350F. Grease a 9 x 9 inch pan with cooking spray or coconut oil. Line the pan with square of parchment paper and then grease the parchment paper.

Combine all ingredients except the chocolate chips and the peppermint candy pieces in a good food processor, and blend until completely smooth. Stir in ¾ cup of chips, and then pour into the greased 9 x 9 inch pan.

Place the brownies into the preheated oven and cook for 15-18 minutes. Remove from the oven and sprinkle with remaining chocolate chips and the peppermint candy. Let the brownies cool at least 25 minutes before cutting into them.

Enjoy!

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David and Lilias review everything you might want to know about Ironman St George 2020. What's to do there, when is the race, how many Kona qualifying slots, the weather, the sights, hotels.

And we speak with Coach Julie Dunkle of D3 Multisport all about the course and how we should be thinking about the race and our preparations 6 months out.

We would love to hear your feedback on this sort of episode! We will do previews six months, three months, and one month out.

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This week Lilias and Coach Marco talk about what it takes to come back from a DNF (Did Not Finish).

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Ryan Giuliano is this year's Overall AG Winner at Ironman Florida 2019.

Ryan started racing triathlon early and was on a youth and junior triathlon team. As a member of Multisports Madness Triathlon Team (http://bit.ly/2pVjRaB) he learned the ins-and-outs of the sport. He now dominates races, gives back to Multisports Madness as head coach of the elite team (we can ask him how to get more youth involved in our great sport, and when will we bring home Olympic gold, Ryan?) coaches individual triathletes, and is working to become a Physical Therapist. He races as a member of Team Suunto.

If the last name seems familiar, that was his wife who grabbed the overall win at Ironman Florida 2019 alongside Ryan. We're not aware of another example of such a powerhouse couple!

Congratulations Ryan!

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THINGS RYAN LOVES:

Suunto: http://bit.ly/2XOV30m

Team Suunto: http://bit.ly/2OnlBTG

Sammy's Bike: http://bit.ly/33oEgT2

Ice Friction: http://bit.ly/37pOiGJ

Multisport Madness: http://bit.ly/2pVjRaB

Jacqui Giuliano is this year's Overall Winner at this year's Ironman Florida 2019.

A runner in college and a 7th grade math teacher, her career in triathlon has been a real y=6X+3. Practically straight up. She was coaxed in to triathlon by her husband, and has been to Kona seven times. She races as a member of Team Suunto.

Congratulations Jacqui!

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THINGS JACQUI LOVES:

Suunto: http://bit.ly/2XOV30m

Team Suunto: http://bit.ly/2OnlBTG

Sammy's Bike: http://bit.ly/33oEgT2

Ice Friction: http://bit.ly/37pOiGJ

Now Foods: http://bit.ly/2sk9wG8

Leslie, Lilias and David talk about a delicious recipe for Pumpkin Pie sweetened with "no calorie" monk fruit.

Recipe: http://bit.ly/2XK5hPI

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Bobbe Greenberg is this year's World Champion in the 70-74 age group at the Ironman World Championships 2019.

Bobbe wasn't always a triathlete only coming to the sport when she was 56. It would be a misdirection to say she was a fish-to-water because, like so many of us, she still struggles with the swim. But she works and perseveres and builds her practice within a strong community. The difference is: she is a world champion. Not only that, she just ran the fastest run-split EVER for a 70-74 age female at Kona.

In our peregrinations at Kona Kamps we get to "run alongside" a lot of athletes learning their stories, their ambitions, their loves. We hope you'll be inspired when you find out one of Bobbe's techniques for getting through a hard race is to talk with and encourage others. We know we will use the "virtual Bobbe" next time we're wondering what we're doing out there struggling for the finish line.

Bobbe Greenberg, you are a real asset to our community! We couldn't be more happy for your success! Congratulations Bobbe!

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THINGS BOBBE LOVES:

Big Sexy Racing: http://bit.ly/2QH8pue

Iced Friction Chain: http://bit.ly/37pOiGJ

Ruby's Lube: http://bit.ly/2KIuwfV

Newton Running: http://bit.ly/2PGaW4G

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