What does it mean to pursue excellence—not just for a moment, but across an entire lifetime?

In Episode 60 of The PhD Journey Unplugged, Dr. Sarah Gordon welcomes distinguished guest Kurt Madden ("Coach K")—legendary coach, IRONMAN triathlete, CEO of KM Coaching & Consulting, and Director of Coaching Development at TriDot.

Fresh off an extraordinary performance at Ironman Texas—a race consisting of a 2.4-mile swim, 112-mile bike, and 26.2-mile run—Kurt not only competed, but won his age group at 70 years old. His achievement stands as a powerful example of what is possible when a continuous growth mindset is applied across the lifespan.

With over 40 years in endurance sport, Kurt’s journey began in Oahu in the 1980 and has evolved into a life dedicated to performance, leadership, the pursuit of excellence, and athlete-centered coaching. In this conversation, he shares lessons not only from racing but from decades of guiding others toward their highest potential.

At the heart of this episode is a central question:What separates those who reach extraordinary levels of performance from those who do not?

Together, Dr. Gordon and "Coach K" explore:- How a growth mindset evolves over time.- The role of belief, identity, and mental resilience in achieving excellence- How data and metrics complement intuition in high-performance training- Why grit, passion, and perseverance must be developed through experience- The importance of staying committed through adversity and discomfort- How to balance elite performance with a sustainable, healthy lifestyle- What it means to succeed while still enjoying the journey- How we can continue pushing boundaries in different seasons of lifeThrough Kurt’s athlete-centered and relationship-driven philosophy, this episode also highlights the importance of human connection, mentorship, and the lasting impact of coaching beyond sport.

At The PhD Journey Unplugged, Dr. Gordon brings forward conversations with what she calls “resilience warriors”—individuals who demonstrate what it truly means to push beyond perceived limits. Kurt Madden embodies this spirit through his longevity, leadership, and unwavering pursuit of excellence.

Whether you are an athlete, coach, or someone striving to grow physically, mentally, and emotionally, this episode will challenge you to rethink your limits—and inspire you to keep moving forward.

🎧 Tune in and discover how cultivating a continuous growth mindset can transform not only how you perform—but how you live.

Disclaimer: All information on The PhD Journey Unplugged podcast is for general informational purposes only and should not be taken as professional advice.

My guest, Trevor Roe, and I decided to record this additional bonus content as an extended cut to our original podcast Episode 59. Trevor continues to share incredibly insightful information about "Thinking in a Complex World of Human Intelligence, Artificial Intelligence, and the impact on human performance.

What does it really mean to be intelligent in today’s world?

In Episode 59 of The PhD Journey Unplugged, Dr. Sarah Gordon sits down with Trevor Roe, an IT Specialist and Network Engineer, to explore intelligence not as a fixed trait, but as a trainable system—one that shapes how we think, learn, adapt, and perform in an increasingly complex and technology-driven world.

Together, they break down a powerful framework for understanding intelligence, including:

The “well of knowledge” — how we build depth and access information

Critical thinking — how we analyze, question, and make decisions

Creative thinking — how we generate ideas, adapt, and innovate

As artificial intelligence (AI) continues to evolve, this conversation also explores the relationship between human intelligence and AI—where each excels, where challenges arise, and what it means to think clearly in an era of information overload and rapid change.

Most importantly, this episode connects intelligence directly to human performance—highlighting how the way we think influences our physical training, mental resilience, and social-emotional well-being.

This is a conversation about more than knowledge.It’s about awareness, adaptability, and learning how to think with intention. It also presents a deeper understanding of how to use AI as a tool for progress, efficiency, and new ways of understanding the world.

Dr. Gordon's guest demonstrates a keen sense of understanding, intellect, and practical knowledge about human intelligence and artificial intelligence. He presents complex information in a relatable way for listeners to gain more understanding of AI and how it works. Ultimately, we must learn to adapt to keep up with the pace of technological advances society is experiencing through AI platforms.

Dr. Gordon is incredibly grateful for Trevor Roe to come on The PhD Journey Unplugged and educate listeners about the interplay between human and artificial intelligence.

All information on The PhD Journey Podcast by Dr. Sarah Gordon and her guests is for general informational purposes only and should not be deemed as professional advice.

What does it really mean to train for performance—while still honoring the realities of everyday life?

In Episode 58 of The PhD Journey Unplugged, Dr. Sarah Gordon sits down with endurance coach and founder of Capuzzo Multisport Coaching, Paul Capuzzo, to explore how training plans can move beyond rigid structure—and become something that truly fits the athlete.

Paul is a USA Triathlon Level II Certified Coach and a USA Cycling Level III Certified Coach, with a 30+ year career as a high school teacher. Paul is also a 2025 USA Triathlon All-American and IRONMAN 70.3 World Championship finisher. He coaches athletes through the Training Peaks platform and is an Ironman University Certified Coach.

Paul brings a powerful combination of lived experience and data-driven coaching.

But at the core of his philosophy is something deeper:

“The best training plan is the one that fits your life," as well as "Surround yourself with people who inspire you to be your best."

This conversation explores how evidence-based training, performance metrics, and real-world adaptability come together to support not just results—but long-term growth, confidence, and identity as an athlete.

In this episode, we explore:How to design training plans that integrate with real life.The balance between data-driven coaching and athlete intuition.How to build confidence and readiness for the starting line.When to push forward—and when to pull back for longevity.What successful endurance athletes actually do in training.Key performance metrics that matter (and how to use them effectively).

Research Spotlight: Training Intensity & Performance

Sarah and Paul also discuss insights from a large-scale 2025 study analyzing over 150,000 marathon performances, which found that the fastest runners tend to accumulate higher training volume primarily in lower intensity zones (Z1).

What does this mean for athletes? As Paul explains, " Volume is done with judicious intensity."

More isn’t always better—but more done intelligently, and sustainably, often is.

Key Takeaways:

Training is not just about performance. It’s about creating a system that supports your life, your goals, and your identity—over the long term. Paul reminds us, "We are one excuse away from a day off." Finding the right balance helps keep us focused and not give up.

These lessons learned in the arena of multisport are also life lessons, as Paul and Sarah remind the audience of the role that overcoming obstacles, discipline, focus, and a lot of hard work play in achieving goals.

As mentioned in this episode, here is a link to the NSCA NJ State Clinic on May 2nd, 2026: https://www.nsca.com/events/state-and-regional/new-jersey-state-clinic/It was an absolute pleasure to have Paul Capuzzo on The PhD Journey Unplugged Podcast. Dr. Gordon looks forward to inviting Paul back on the show. Dr. Gordon also looks forward to having Paul's wife, Kate Shumeyko, on the show - an avid ultraendurance athlete, marathoner, and trail enthusiast who is the Founder of "The Pine Cone Project," a training platform focused on trail running. 🎧 Subscribe for weekly conversations at the intersection of human performance, health, and personal growth.Follow Paul and Capuzzo Multisport at:@capuzzomultisportcoaching on Facebook & Instagram@coachpaulcapuzzo on Substackhttps://www.cmctri.com[email protected] information on The PhD Journey Unplugged podcast is for general informational purposes only and should not be deemed as professional advice.

Welcome to The PhD Journey Unplugged.

In this solo episode, Dr. Sarah Gordon explores a powerful and often-overlooked idea: what if kindness were not random but something we practiced with the same discipline and consistency we apply to performance, training, and personal growth?

Drawing from the world of human performance, this episode reframes kindness as more than a fleeting gesture. It becomes a habit. A mindset. A way of being.

With permission, Dr. Gordon shares a heartfelt reflection by International ultraendurance runner Jerry Dunn, known as “America’s Marathon Man,” titled “Make Kindness Our Default.” In this reading, Jerry challenges the idea of “random acts of kindness,” inviting us instead to cultivate kindness as a consistent, intentional practice—one rooted in discipline rather than mood.

Inspired by the philosophy of Aristotle—“We are what we repeatedly do. Excellence, then, is not an act, but a habit”—this conversation extends that principle beyond performance and into how we show up in our daily lives.

In this episode, you’ll reflect on:Where kindness in your life may still be reactive rather than intentionalHow to apply discipline and consistency to the way you treat othersThe role of micro-decisions in shaping identity and characterWhat it truly means to “practice” kindness every day

At its core, this episode asks a simple but profound question:Who are we becoming through what we repeatedly do?

In sport, we understand that performance is built over time—through effort, recovery, and adaptation. Perhaps the same is true for kindness.

Not through grand gestures—but through small, consistent choices that quietly define who we are.

Let’s move beyond random acts. Let’s make kindness our default.

Disclaimer:All content shared on The PhD Journey Unplugged is for informational purposes only and should not be considered professional advice.

What does it mean to stay committed to sport when life changes, priorities shift, and constant progress is no longer realistic?

In Episode 56 of The PhD Journey Unplugged, competitive runner and triathlon coach Brady Hoover shares his passion for helping athletes unlock their potential through purposeful training—and a deeper, more human-centered approach to coaching.

Guided by his philosophy, “I want to inspire people. I want someone to look at me and say, ‘because of you, I didn’t give up,’” Brady reminds us that impactful coaching goes beyond outcomes. It is not just about performance—it is about supporting the person behind it.

In this episode, Dr. Sarah Gordon sits down with Brady to explore a philosophy of endurance rooted in adaptability, identity, and the ability to keep showing up through changing seasons of life.

Together, they unpack why growth is rarely linear, how coaching can evolve into mentorship, and why the athletes who last are not the ones who never struggle—but the ones who learn how to move through change without losing themselves in the process.

In this episode, Dr. Gordon and Coach Hoover explore:

Why performance should not be the only measure of successThe difference between discomfort that leads to growth and fatigue that signals the need for restHow pressure can contribute to burnout, while inspiration helps people stayWhat happens when identity becomes tied to constant progressHow athletes can balance sport with family, work, and overall well-beingWhy long-term success in endurance sport is built on sustainability—not just short-term results

At the heart of this conversation is a powerful reminder:Sport should add to life, not take away from it.

If you’ve ever experienced burnout, navigated life transitions, faced injury, or felt the pressure to constantly improve, this episode offers a grounded and meaningful perspective on what it truly means to stay in the journey.

“When motivation drops, it’s discipline that keeps you going. Ask yourself—what is your why? And what goals can you set, or accept, that are realistic enough to reignite that spark?” — Brady Hoover

Connect with Brady Hoover:TriDot Coaching Platform: www.tridot.com/coach/brady-hooverInstagram: @bradyhoover140.6

Disclaimer: All information shared by Dr. Sarah Gordon and guests on The PhD Journey Unplugged podcast is for general informational purposes only and should not be considered professional advice.

What does it mean to keep going—when things get hard?

In this episode of The PhD Journey Unplugged, Dr. Sarah Gordon sits down with Alison Freeman, co-founder of NYX Endurance, USA Triathlon Certified Coach (Level III, May 2026), and contributing writer for Triathlete Magazine, to explore the deeper meaning of endurance—not just as performance, but as a process of becoming.

Rooted in the mythology of NYX—the primordial goddess of the night—this conversation reframes “the hard” not as something to avoid, but as a powerful space for growth.

Whether it’s training for an endurance event, navigating the demands of a PhD, or pursuing something meaningful in life, we all encounter moments where things feel uncertain, uncomfortable, and overwhelming.

And in those moments, the question becomes:

What do we rely on?

Through her coaching philosophy and lived experience, Alison shares how structure, intentional training, and trust in the process can serve as an anchor—especially when motivation fades, and the outcome feels far away.

Together, we explore:

• What it means to “embrace the hard” in endurance sport and in life
• How identity is shaped through challenge, repetition, and persistence
• Why trusting the process matters more than chasing outcomes
• The role of structure, data, and preparation in building confidence
• How to align training with life in a way that supports long-term growth and well-being

This is a conversation about resilience—not as something we claim, but as something we build.

As Dr. Gordon shares, this is a community of resilience warriors, grounded in the idea of strength for the journey within.

Dr. Gordon extends her sincere gratitude to Alison for joining her on the show. Alison’s upcoming book, Unlocking Triathlon (Human Kinetics), is set for release in September 2026.

Learn more about Alison’s coaching at nyxendurance.com

and her book at unlockingtriathlon.com

The PhD Journey Unplugged is a space for real voices and authentic conversations at the intersection of health and human performance.

The information shared by Dr. Gordon and her guests is for general informational purposes only and should not be considered professional advice.

Episode 54: Aging in Motion – Identity, Adaptation, and the Lifelong Pursuit of Health with Guest: Vanessa Brown.

What does it mean to stay physically active—not just in youth, but across an entire lifetime?

In Episode 54 of The PhD Journey Unplugged, Dr. Sarah Gordon sits down with Vanessa Brown to explore the concept of “aging in motion”—a lifelong relationship with movement shaped by adaptation, identity, and resilience.

From early athletic experiences in swimming, gymnastics, and ballet to a life rooted in aquatics, coaching, triathlon, and wellness, Vanessa’s journey reflects the power of continuing forward—even as life changes.

After a serious accident at age 14, Vanessa was forced to relearn how to move and reconnect with her body. What followed was not just recovery—but a lifelong commitment to health, learning, and adaptation.

Together, we explore:

What motivates lifelong physical activity

How identity evolves with aging

The role of adaptation in sustaining health and performance

The connection between movement, mindset, and well-being

How environment and lifestyle shape active aging

Integrating holistic practices, including herbal medicine and clinical aromatherapy

This episode is a reminder that movement is not just performance—it is a relationship across a lifetime.

Vanessa demonstrates what staying physically active across the lifespan can look like. She continues to train as a triathlete, participates in Gran Fondo cycling events, and incorporates practices such as Qi Gong—an ancient Chinese discipline integrating movement, breath, and meditation—to support balance and well-being.

As Vanessa shares in this conversation, “Do it because it makes you happy.”

And perhaps most powerfully:

Adaptation is the bridge between who we were and who we continue to become.

Thank you, Vanessa Brown, for joining The PhD Journey Unplugged. It was an honor to share your voice, wisdom, and perspective on what aging in motion can truly look like across a lifetime.

Disclaimer: All information shared on The PhD Journey Unplugged Podcast is for general informational purposes only and should not be considered professional advice.

Episode 53: The Courage to Show Up – Identity and Belonging in Athletic Spaces with Guest: Kyla Lupo, Founder of Go Big Triathlon Coaching

What if the biggest barrier to sport isn’t physical — but the belief that you don’t belong?

In this episode of The PhD Journey Unplugged, Dr. Sarah Gordon sits down with Kyla Lupo — USA Triathlon-certified coach and founder of Go Big Triathlon Coaching — to explore body inclusivity, identity, and the courage it takes to show up in athletic spaces.

Kyla’s philosophy challenges traditional narratives in endurance sport:

You don’t need to change your body to begin — you can start exactly as you are.

Together, they discuss:

How identity shapes who we believe we’re “allowed” to be in sport

The psychological barriers that keep people from starting

Why representation and inclusive spaces matter

How athletes can build confidence without tying performance to appearance

This conversation goes beyond triathlon. It is about reclaiming movement, redefining what an athlete looks like, and creating space for every body at the starting line.

Kyla presents an important philosophy about having the courage to step into spaces we may not see ourselves reflected in and the courage to challenge long-held assumptions about who gets to call themselves an athlete. It is about reclaiming ownership of your body, your identity, and your place in the world of movement. For many people, the first step - the simple decision to begin -is the most powerful act of all.

Sometimes the most powerful step in any journey is not the finish — It’s the decision to begin.

Thank you for tuning in to The PhD Journey Unplugged. All information on The PhD Journey Unplugged Podcast is for general informational purposes only.

🔗 To learn more about Kyla’s work, visit: www.gobig.life

Episode 52: The Ironman Lifestyle – The Courage to Keep Moving ForwardGuest: Darrell Myrick, 15+ Ironman Finisher, Triathlon Coach, Retired Police Officer

What happens when the identity you’ve built through sport is suddenly challenged by your health?

In this powerful episode of The PhD Journey Unplugged, Dr. Sarah Gordon sits down with Darrell Myrick — retired Assistant Chief of Police, Ironman athlete, and triathlon coach — to explore the deeper meaning of endurance beyond performance.

With over 15 full Ironman finishes and a 2022 Kona World Championship appearance, Darrell’s journey took an unexpected turn when he underwent open-heart mitral valve repair surgery just months before the race. What followed was a period of uncertainty, setbacks, and rebuilding — both physically and mentally. With his wife, family, and friends by his side, nine months later, at 69 years old, Darrell stood on the starting line in Kona.

Not to just compete.

Not to chase a personal best.

But to continue, to not give up — and to finish.

Darrell's acceptance, perseverance, and determination demonstrate a level of resiliency that is incredibly inspiring. These are the stories that make "The PhD Journey Unplugged Podcast" always about never giving up on yourself, your dreams, your goals, and going after your "why!"This conversation explores:

The Ironman Lifestyle as a framework for identity and discipline

Navigating aging, health challenges, and shifting performance expectations

The psychological realities of recovery and uncertainty

The role of community in resilience

Redefining success when “finishing” becomes the goal.

As Darrell shares:

“My greatest accomplishment is helping people achieve things they didn’t think they could do.”

At its core, this conversation reflects Darrell’s deep commitment to the athletes he coaches — and the shared growth that emerges through challenge, connection, and perseverance.

This is a story of resilience, adaptation, and perspective. A reminder that the Ironman lifestyle is not about loud accomplishments, but about committing to the long game — in sport, in health, and in life — especially when faced with unexpected setbacks.

Endurance is not just something we train — it is something we live.👉 If this conversation resonates, don’t forget to like, subscribe, and share with someone who needs this message.

All information on The PhD Journey Unplugged is for general informational purposes only and should not be taken as professional advice.