We received listener questions on weight loss from Carolyn Miller, and have a few opinions on the bottom dwellers calling themselves triathletes who disparage racers that have shortened events. But the most important thing is Randy's homemade fuel!

Vote to get John on the cover of Runners World here: http://coversearch.runnersworld.com/entry/308

This Week's Music:

"Charisma" by KISS (Gene Simmons)

"Dirty Livin'" by KISS (Peter Criss)

More important information this week from the brilliant minds at Fat Slow Triathlete. Listener Carolyn Miller asks about the use of Red Bull and Caffeine, and we are more than happy to help her out. Additionally, Super Fan Meaghan Nana-Sinkam sent us some articles just as John was answering the same questions at his job, basically how can a marathon runner have heart issues and does being thin equal being healthy (hint: it doesn't).

This week's Music:

"Pencil Thin Mustache" by Jimmy Buffett

In a new segment that will appear throughout the training cycle, Dave Baldwin joins John to discuss his training while working toward Ironman Augusta 70.3. In the coming weeks, months, years, John and Randy will bring on the athletes they coach to discuss their training plans, issues, successes, and challenges.

But not before John shares his bike fit story from earlier today and why you need to be careful about the shops and people working on your bikes.

This week's music:

Theme Music: "The Sinner is You" by Volbeat

Ending Song: "Jelly Roll" by Blue Murder

After almost an hour of banter and music discussions, John and Randy get into the weeds on nutrition while racing, discussing UCAN, Gatorade, the myth of carb loading, cognitive dissonance, and making your own sports drink.

This week's music:

"Life on Mars?" by David Bowie

"Sweet Talkin' Woman" by ELO

We get into the weeds this week about some cycling gear and

What are best exercises for improving your cycling? And are they

Prince ... we had to talk about Prince ...

Goats ... we had to talk about Goats .... 

This weeks music:

"Pepper" by the Butthole Surfers

"Hammer to Fall" by Queen

Loads of information in the show this week, from getting heart rate under control during training, to using Racing Weight calculator by Matt Fitzgerald (www.racingweight.com). John and Randy also deep dive into muscle fibers and the folly of trying to beat genetics.

Oh, and some Walking Dead spoilers at the end ...

This weeks music:

"Insane" by Ace Frehley

"Faster Than the Speed of Night" by Bonnie Tyler

John and Randy get into some deep discussions about swimming after a couple of comments from a listener up in Canada facing her first open water swim. The talk turns to what fear is, overcoming what scares you, a few race stories, how to escape an alligator attack (or a potential one), and a Top Ten list for preparing to SwimSmart courtesy of Ironman.

Songs this week:

"Drown" by Theory of a Deadman

"A Dip in the Ocean" by Fountains of Wayne

This week John and Randy discuss Goal Setting and how that can both help and hurt you in training, racing, and in work, and then discuss Incentives and how both negative and positive rewards work.

Randy put together his Top 7 Triathlon Training Program Essentials. Great tips here!

1. Progressive and Periodization

Songs this week:

"Amy's Friend" by Bombadil

"Take Me To Church" by Hozier

Did you miss us?

Randy and John discuss the politics of Tri Clubs, how they are useful and how they are not, training breaks, regaining form, coaching clients and how to manage them. 

In this week's show John and Randy talk about the Ironman University curriculum and how it can be changed to meet the needs of the heavier athlete, the effect of Yoga on training results, and the paradigm shift in the nutrition debate over the last few years away from Calorie In Calorie Out (much the chagrin of old school nutritionists everywhere). We also get a special visit during the show, but that's a surprise.