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Another exciting Kona Build Up episode coming at you this week!

Mike & Michelle had the pleasure of chatting with Lars Wichert, currently the age group record holder for the Ironman distance! Lars raced 2024 Ironman Hamburg finishing 1st overall with a time of 7:50:42! And over 5 minutes ahead of 2nd place, in a truly incredible performance!

Lars lives and trains in Germany and shares everything from his athletic background to the balance of being a parent, husband, employee, and triathlete. While his path and training schedule may be a bit unique, there's no denying the incredible talent and determination he has.

Interestingly, Lars did not accept his Kona slot at Ironman Hamburg, but decided to race Ironman Frankfurt where he finished 2nd overall and did take his slot for 2024 Ironman World Championships in Kona. Listen to the episode to hear about why he made this decision and what his goals are for returning to Kona later this month.

Follow along with Lars on Instagram at @lars_wichert

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We're bringing you another fantastic conversation with athlete Adam Holz! A now resident of Boulder, CO, Adam grew up in Pennsylvania where he began his triathlon journey less than 5 years ago.

Adam secured his Kona slot at 2024 Ironman Texas finishing 7th in the 25-29 age group after an incredible performance in a very stacked field. What began as a dream 8 years prior to race on the big island is coming to fruition in a just a few short weeks!

We enjoyed this casual chat through Adam's Kona build, what a week of training looks like, and how triathlon is truly a way of life for him. Living and training in Boulder provides access to some of the most scenic spaces for quality bike rides and runs, while also being surrounded by so many like-minded athletes to encourage him achieve his big goals!

Be sure to follow along with Adam as he races the 2024 Ironman World Championship in Kona!

Follow Adam on Instagram: @adamkholz

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Mike & Michelle were excited to sit down for this conversation with Alfredo Ramirez Pinho who just won 2024 Ironman Wisconsin! This was a hometown race for Alfredo, which means the win was extra special. Not to mention the race took place just days after the birth of his 3rd child!

As a 35-39 age grouper and member of the Every Man Jack team, Alfredo shares how Ironman Wisconsin was a key element in this Kona build and a clear demonstration of where his fitness is at going into these final weeks of training before race day. Hear how he secured his spot to the World Championships and gain some insight into what a typical training week looks like for Alfredo.

You will definitely want to add him in the tracker for race day!

Follow Alfredo on Instagram:
@aramypinho

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The countdown is ON! The 2024 Ironman World Championship in Kona is 6 weeks away! This solo episode with podcast host Mike Payne highlights his training and racing over the past few months in his build to Kona.

Fun fact: This episode is also going live on the 2-year anniversary of Mike accepting his Kona qualification slot at Ironman Wisconsin in 2022 after finishing 2nd in the 35-39 age group!

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We are back for SEASON 3 with a focus on highlighting the male triathletes competing in the 2024 Kona Ironman World Championships in October!

Our first episode of the season features Andrew Hall, a standout athlete competing in the 35-39 age group. Andrew is by no means new to the sport of triathlon, but he has been very calm and calculated in his approach to racing and performing at the top level.

Living and training in Salt Lake City, Utah it's safe to say that the Ironman Texas course was a bit different than his usual terrain. After some unexpected changes in his schedule, demands with work and life, Andrew worked hard to pull together a successful training block and so he could be ready to race in April. One huge goal he had was to secure his Kona slot, and that he did! Andrew executed on all disciplines on race day with a finishing time of 8:32 securing the overall age group win!

Enjoy our conversation about Andrew's journey, his training leading up to race day, and how Texas Ironman unfolded! Stay tuned until the end to hear his podium predictions for Kona!

Follow Andrew @andrewtrihall

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Episode 6 of the WOMEN CRUSHING KONA Series features Kirsten Miller who competed in her first Kona this year in the 55-59 age group! 

Listen in to hear:

• Kirsten’s dream of racing on the big island,
• why she thought the Ironman distance was behind her, and
• the mindset it required to overcome an unexpected obstacle and show up on race day despite all odds!

Follow Kirsten’s journey on instagram @nourish2flourish_nutrition

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Episode 5 of the WOMEN CRUSHING KONA Series features Barbora Besperat of Czech Republic who finished 1st in the 30-34 age group and 2nd overall!

Listen in to hear:

• how long Barbora has been racing the Ironman distance
• what she claims is her "key to success" (hint: it's a PLACE!)
• her run split!!!

Follow Barbora's journey on instagram @barubesp

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Episode 4 of the WOMEN CRUSHING KONA Series features Michelle Krebs of Switzerland who finished 2nd in the 25-29 age group and 3rd overall!

Listen in to hear how:

• Triathlon changed Michelle's life
• What happened out there on the course before (ouch!) and during race day
• and why her nickname is now PACMAN

Follow Michelle's journey on instagram @michelle_krebs94_ and check out her incredible sponsors as well: @muuvrfitness @catfp.ch @live_insiders @nutriperformx

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2023 KONA SERIES: WOMEN CRUSHING KONA

We are back with episode 3 of the Women Crushing Kona series featuring Vanessa Murray who finished FIRST in the 35-39 age group and 4th overall at the Women's Ironman World Championships with a time of 9:34:27.

A native of New Zealand, Vanessa currently lives and trains in Melbourne, Australia. She finally had the opportunity to return to Kona ten years after her debut ironman on the big island. Though she had qualified many times during those ten years, it was important for her to be ready to give it her all when she returned. It's safe to say - she crushed it!

Listen in to hear about Vanessa's race day, the consistent work she has put in over those 10 years, and why being a well-rounded athlete in all three disciplines earns her a spot on the top of the podium time and time again.

Follow Vanessa on instagram at @vanmurraytri

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2023 KONA SERIES: WOMEN CRUSHING KONA

Ava Warfel finished FIRST in the 18-24 age group at the 2023 Women's Ironman World Championships in Kona with a time of 9:47. In her first race on the island Ava dominated the course, finishing with a 3:10 marathon, the 19th fastest run of the day including the professional women. What an incredible performance!

Hear about Ava's introduction to triathlon, how and where she trains, as well as the areas she still strives to improve upon. She will be one to watch going forward!

Follow Ava's journey on instagram @avawarfel

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· Do you know an age group athlete who has a great story to share? Send us a message on Instagram!