• Intro
• 20:52 More on being sick
• 27:54 The athletes I coach
• 47:35 Goals vs. intentions 2019
• 1:07:45 Listener Questions and firefighter jersey
• 1:27:10 The 50k training plan
• 2:05 Closing

16:23 Generic Training plans

28:36 Sample swim workout description

1:02:55 Winter Solstice Training

1:16:40 Athlete!

1:22.34 Year-end closing

• 20:29 How to approach the Holidays
• 41:40 4 questions to ask about 2019
• 52:50 Listener questions
• 1:19:37 Quick Hits
• 1:36:44 closing comments

• 0:00 Intro
• 12:32 Doing your best - you can’t be more than your schedule
• 27:28 Sample Pre Race Plan - Indian Wells 70.3
• 1:07:18 The Fog of Fatigue
• 1:36:16 Closing

A new feature call quick hits, as well as marathon race strategy input, more listener questions and a call to action for a cause.

• 0:00 Intro
• 7:47 Doing things differently
• 21:10 Is time off ok?
• 56:47 How to start swimming for triathlon
• 1:05 Endurance training for SUP?!
• 1:25 Can’t afford Coaching
• 1:32 Closing

• 0:00 Intro and a complete explanation of what the WWP is!
• 14:15 Understanding Layering and Progression
• 27:05 Clarifying Racing Recklessly vs. Executing the Plan
• 42:15 Not looking to race/compete the bike leg of your 1st Ironman
• 59:18 Email Question: how to prepare for a 70 mile ‘unsupported' trail run