The Middle Miles

Just in time for Ironman Lake Placid, we bring you a quick and dirty course recon with our tips and tricks for racing this iconic Ironman. From where the special needs areas are located to how to ride the Keene descent to pacing the bike and run- it's all in here! This is one of our favorite races and it's why we keep coming back. Hopefully, once you race it, you feel the same! Have a listen!

A race recap of epic proportions for an epic race! Challenge Roth lived up to the hype and then some. In this podcast, Amy and Angela sit down the morning after the race to talk about their experiences as an age grouper and a pro, both racing Challenge Roth for the first time. They cover it all: race logistics; pre-race events; Angela's first time using race ranger; some funny and challenging race moments; and a detailed overview of the course and the whole day. If you are curious about this race or want to come back to race again, this episode is for you!

In honor of this podcast traveling to Germany for Challenge Roth, we decided to answer your questions on "all things 140.6." And we got so many questions about the Ironman distance that we had to break this episode into 2 parts. This first part focuses on the logisitcs of training for a full Ironman. How do you know when you are ready for one? What is the time commitment needed to train for one? Does the time commitment vary if you are a beginner or at the pointy end of the spectrum? And how do you manage work, family, life, and training if you DO want to set your sights on the 140.6 distance? It's all in here! Have a listen!

This episode focuses on what happens outside of the comfort zone when you CHOOSE to do the hard thing. Whether that's a workout, a race, or a new experience, Amy and Angela talk about why you should deliberately seek out challenges that humble you, that excite you, and that take you back to being a beginner. To remember the feeling of what it's like to be NEW, to be curious, and to just show up with NO expectations… no time goal, no podium goal. To show up to learn and to have fun. Because sometimes the most challenging experiences are the ones that leave you the most proud.

In this week's episode, we focus on finding the balance between wanting to perform and do our best AND trying not to sweat the small stuff. Sometimes the key to getting through a tough workout, race day nerves, or comparing yourself to others is simply zooming out. So how do we find the balance between being competitive and staying grateful for what our body can do?

Because yes, it's okay to want more—but it's also okay to pause and say, "This is enough today."

Whether you're chasing a PR or just trying to get through a tough training block, this episode is your reminder: not every detail deserves your energy. Big picture, big gains.

We sat down with coach, athlete, and teammate Sarah Didier, fresh off a massive ride at the UNBOUND 350XL, where she battled the Flint Hills, sleep deprivation, and 350+ miles of brutal gravel to finish 5th overall 🥇🔥female! ⁣ From pre-race mindset to the darkest moments on course, Sarah shares what it really takes to survive — and thrive — in one of the toughest gravel races on the planet. She also shares her training leading up to Unbound, what gear and nutrition she brought (and chose not to bring); and why she cried when crossing the finish. ⁣

Training during race season often means longer workouts, more volume, and sometimes more speedwork, as athletes try to find peak fitness for their "A" races. But intensity and volume can increase the risk of injury, so in this episode, we talk to athlete and physical therapist Christine Saleeba. Christine gives us her biggest tips to try to avoid injury, from a PT perspective. Also, toward the end, we do a rapid fire "hot takes" on all things PT, which gets a little controversial. :) Have a listen!

A DNF (did not finish)— three letters that can feel like a gut punch to any athlete. Whether you're a seasoned triathlete or toeing the start line for your first ultra, not finishing a race can feel like failure. But it isn't. In this episode, we talk about Angela's experience at Ironman Lanzarote and get real about her DNF. She was fit and ready to race at the start, but as we know, race day contains highs and lows and that is the beauty of sport. We also talk about DNFs- what they mean, how to cope with the emotional aftermath, and why they might be one of the most powerful teachers in your athletic journey. Have a listen!

Cancelled swim, high wind warnings, rain, and a tornado warning that shut down the race completely for those who had't finished (which was a lot of people). The 2025 Gulf Coast 70.3 was a doozy! In this episode, Amy and her three teammates and friends recap the training and the race. Two athletes raced solo and two relayed the race, which gives an interesting perspective to the recap! Have a listen!

This is the episode you were waiting for! The third part in our "Learn to Love Series" with Guest host Lindsay Long. The swim portion of of tri training and racing can be tough. Unlike biking and running, where more volume, speed, or strength work can translate to faster times, swimming often doesn't work that way. Add in how much time swim training can take and the fear of open water...and well...we won't go on. Because this episode is about learning to love the swim! Some topics covered:

• Overcoming fear in swimming
• The importance of structured training
• Setting goals and staying committed
• Being patient
• Realistic goals
• Tips and tricks
• Incorporating swim toys
• Letting go of judgment

Have a listen!

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