TOWER 26 Be Race Ready Podcast

Hosts Jim and Coach Gerry Rodriguezs connect Jim's first Kona Ironman to practical lessons on race-specific preparation, fueling, pacing, and adapting to extreme open-water conditions. They also discuss balancing triathlon with other priorities, super-shoes and injury concerns, the changing economics of local races, swim technique, and community.

keywords

#Kona #Ironman #triathlontraining #openwater #swimming #racespecificpreparation. #endurance #fueling #triathlon #pacing #swimtechnique #supershoes #triathloncommunity

key topics

Jim describes Kona's rough swim, shifting 40-mile headwinds, rain, humidity, and the need to prepare for the event's specific conditions. Coach Gerry explains how stretch-cord strength, muscular endurance, core control, and open-water feel help swimmers handle rough seas. Jim holds his bike effort near a 142 bpm average, but his fueling plan was mismatched to that lower intensity; Coke and broth helped him rally late in the run. The hosts argue that athletes targeting Kona benefit from prolonged, specific training in its heat and terrain rather than relying on altitude training alone. Matthew Marquardt's three priorities - close relationships, medical school, and triathlon - prompt a discussion of balance, family, and training quality. The hosts debate super-shoes, performance benefits, stability, and reported calf, Achilles, knee, and other injury concerns. They question why local triathlon participation and annual memberships have fallen while Ironman races sell out, and consider the sport's retention problem. Coach Gerry outlines the technical swim phase: recovery, body tautness, kicking drills, controlled effort progressions, and wall push-offs. The episode also covers race execution lessons from major running and triathlon results, an upcoming virtual triathlon, and making time to give back.

takeaways

The only way to prepare for extreme conditions is to prepare in extreme conditions. We adapt to the stress we're placed under. You gotta hit the bullseye every day. If I try to balance more than three at once, things start to fall apart. You have to respect that location. You just don't know what the end is gonna bring. It's all about execution, training for the specificity and pacing it within yourself. This is the time where we need to make advantage of the opportunities that's in front of you and be present in every session. It's mainly about teaching you what to do with your legs and how to maintain that good taut posture. Give back. Use these last two months of the year, guys, to give back.

key frameworks

Bullseye priorities Good wolf, bad wolf Technical swim phase: body foundation and tautness

action items

For a Kona-targeted race, practice in race-specific heat, terrain, wind, and open-water conditions when feasible. Match fueling plans to the actual effort level and conditions expected on race day; rehearse the strategy during training. Set two or three core priorities, then fit other commitments around them. In technical swim sessions, focus on body tautness, wall push-offs, leg management, and progressively controlled efforts. Check Tower 26's social pages for information about its first-week-of-December virtual triathlon. Look for practical ways to give time and support to family and community.

sound bites

"You have to respect that location." "It's all about execution." "Thunder and Lightning."

Chapters

00:00 Coaching adjustments and the value of being present 02:26 Why strength alone doesn't transfer to swimming 04:21 Jim's first Kona: a rough swim and race-day adversity 07:09 Building power and open-water feel for difficult conditions 09:26 Why Kona's conditions demand location-specific preparation 13:22 Forty miles of headwind and the importance of respecting the course 17:45 Pacing and fueling lessons from Jim's Kona run 22:10 Matthew Marquardt's priorities and the case for balance 27:47 Fresh legs, smart execution, and racing beyond expectations 34:17 Super-shoes: speed, stability, and injury concerns 41:48 Local race participation, prices, and membership retention 55:15 Good wolf, bad wolf, and staying present in training 57:40 Technical-phase swim workout and body tautness 01:04:12 Listener mail, virtual triathlon, and giving back

Thank you to Precision Fuel and Hydration for supporting the show. PF and H is the GO TO hydration and nutrition fueling product for enduance sport. For 15% off to be applied to your account click this link, https://www.precisionhydration.com/us/en/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=homepage

For 15% off applied to your account AND To access the Precision Fuel and Hydration Nutrition Planner which tells you EXACTLY what your need to take in on race day, click here. https://www.precisionhydration.com/planner/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=planner

Go to https://coaching.tower26.com/home/ to subscribe to the TOWER 26 Swim Subscription Plan, the TOWER 26 Triathlon Training Program, or the TOWER 26 Cycling Training Program For Swim Video Analysis email: [email protected]

To ask questions to be answered ON-AIR, tweet @Tower_26 or email the show at [email protected].

To listen to the show, subscribe to the TOWER 26 newsletter, read the Tower 26 blog, or to see what Tower 26 is up to, go to https://training.tower26.com

All information and content heard/disseminated on the "Tower 26-Be Race Ready Podcast" is property of TOWER 26 and shall not be copied, retransmitted, or rebroadcast without TOWER 26 consent.

In this episode, Jim and Gerry discuss heat training for Kona, race strategies, the importance of mental calmness, and analyze recent triathlon performances and organizational challenges in USA triathlon.

keywords

Kona, heat training, triathlon performance, race strategy, US triathlon, athlete retention, doping, sports organization, mental toughness, endurance training

key topics

Heat training and adaptation for Kona Race strategy and course analysis Mental calmness and performance US triathlon performance analysis Organizational and retention challenges in US triathlon Doping and drug testing in sports Lessons from other sports organizations Athlete motivation and community building

guest name

Jim Lubinski and Gerry Rodrigues

key frameworks

Heat adaptation process Performance mental model Organizational culture change

action items

Implement heat training metrics and tools Focus on mental calmness during races Address organizational culture and retention issues in US triathlon Adopt successful organizational models from other sports

sound bites

"I've been heat adapting since July." "Relaxation is key to peak performance." "Doping stories changed the sport forever."

Chapters

00:00 Introduction and Kona Heat Preparation 01:49 Heat Training Tools and Metrics 03:54 Kona Course and Race Strategy 07:13 Recent Race Performances and Analysis 10:02 The Art of Performance and Mental Calmness 14:53 Doping, Drug Testing, and Ethical Challenges 19:58 US Triathlon Organizational Challenges 29:48 Retention and Community in Triathlon 39:48 Lessons from Other Sports Organizations 49:55 Future of US Triathlon and Closing Remarks

Thank you to Precision Fuel and Hydration for supporting the show. PF and H is the GO TO hydration and nutrition fueling product for enduance sport. For 15% off to be applied to your account click this link, https://www.precisionhydration.com/us/en/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=homepage

For 15% off applied to your account AND To access the Precision Fuel and Hydration Nutrition Planner which tells you EXACTLY what your need to take in on race day, click here. https://www.precisionhydration.com/planner/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=planner

Go to https://coaching.tower26.com/home/ to subscribe to the TOWER 26 Swim Subscription Plan, the TOWER 26 Triathlon Training Program, or the TOWER 26 Cycling Training Program For Swim Video Analysis email: [email protected]

To ask questions to be answered ON-AIR, tweet @Tower_26 or email the show at [email protected].

To listen to the show, subscribe to the TOWER 26 newsletter, read the Tower 26 blog, or to see what Tower 26 is up to, go to https://training.tower26.com

All information and content heard/disseminated on the "Tower 26-Be Race Ready Podcast" is property of TOWER 26 and shall not be copied, retransmitted, or rebroadcast without TOWER 26 consent.

In this episode, Jim and Gerry discuss the art and science of training, race strategies, and the importance of mindfulness and adaptability in athletic performance. They share insights from recent races, training tips, and the value of experience over trends.

keywords

#training #racestrategy #swimming #coaching #athletic #performance #mindfulness #durability #pacing #innovation

key topics

The importance of pacing and effort management in races How to train for durability and muscular endurance The role of art and science in coaching and training Insights from recent record-breaking performances The impact of water temperature and environmental factors on training and racing The value of experience and adaptability over rigid systems

sound bites

"Putting in the work quietly builds the durability." "Art in coaching is about feeling, not just data." "Slow is smooth, smooth is fast."

Chapters

00:00 Introduction and Episode Overview 01:58 Behind the Scenes of Race Day Preparation 04:53 Lessons from Recent Record-Breaking Performances 10:10 The Art and Science of Coaching and Training 14:47 The Role of Pacing and Effort in Endurance Sports 19:59 Training for Durability and Muscular Endurance 24:51 Innovations and Trends in Sports Training 30:07 Water Temperature Guidelines and Environmental Factors 35:14 The Importance of Experience and Adaptability 40:04 Upcoming Events and Personal Training Goals

Thank you to Precision Fuel and Hydration for supporting the show. PF and H is the GO TO hydration and nutrition fueling product for enduance sport. For 15% off to be applied to your account click this link, https://www.precisionhydration.com/us/en/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=homepage

For 15% off applied to your account AND To access the Precision Fuel and Hydration Nutrition Planner which tells you EXACTLY what your need to take in on race day, click here. https://www.precisionhydration.com/planner/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=planner

Go to https://coaching.tower26.com/home/ to subscribe to the TOWER 26 Swim Subscription Plan, the TOWER 26 Triathlon Training Program, or the TOWER 26 Cycling Training Program For Swim Video Analysis email: [email protected]

To ask questions to be answered ON-AIR, tweet @Tower_26 or email the show at [email protected].

To listen to the show, subscribe to the TOWER 26 newsletter, read the Tower 26 blog, or to see what Tower 26 is up to, go to https://training.tower26.com

All information and content heard/disseminated on the "Tower 26-Be Race Ready Podcast" is property of TOWER 26 and shall not be copied, retransmitted, or rebroadcast without TOWER 26 consent.

In this episode, we explore advanced swimming biomechanics, training under adverse conditions, and the latest in swim science with Jan Prins, a renowned swim scientist. Discover how precise video analysis and biomechanical insights can transform swim performance. Keywordsswimming biomechanics, swim science, video analysis, training, Jan Prins, swim technique, swim training, biomechanics book, swim performance, water feel Key Topics

• Swim biomechanics and video analysis
• Training in adverse conditions and water feel
• Impact of stroke mechanics and impulse
• Biomechanical analysis of elite swimmers
• Water engagement and propulsive techniques
• The role of strength and asymmetry in swimming
• Innovations in swim science and coaching
• The importance of specific training and technique

Buy Swimming Biomechanics on AMAZON: https://amzn.to/4pOZ81R

Ever wondered how to tackle massive surf or nail the perfect race start? Coach Gerry shares decades of tips—from managing ocean chaos to dialing in that crucial race takeout effort. Plus, a deep dive into swim strategies, athlete breakthroughs, and those sneaky electrolytes making all the difference!In this episode:

• Why surfing the Wedge is like coaching the lifeguard's nightmare
• The controversial world of enhanced games and performance boosts
• Matt Hanson's surprising swim breakthrough and his secret sauce
• Race start tactics: it's not all-out, but it's close!
• Building a swimmer's foundation from zero to hero
• Training in crazy conditions: safety, strategy, and mindset
• How to practice race takeout speed without blowing up
• The hidden science behind ultra short race pace training (USRPT)
• The evolving science of electrolytes and altitude swimming
• Upcoming guests and why you should stay tuned for more!

Timestamps: 00:00 - Welcome to the Wedge, UFC & the art of wave management 02:20 - Why looking disheveled every Monday is a badge of honor 04:41 - When the lifeguard job becomes impossible 06:12 - Managing surf conditions like race day 10:15 - Matt Hanson's journey: from zero to front pack 13:03 - How race placement and effort matter in triathlon swimming 19:27 - The importance of swim-first, run-second training 30:39 - Long sets and building endurance: the secret to a solid base 33:24 - Race takeout speed: how hard should you go? 35:41 - The myth of all-out effort in the first 100 meters 46:02 - The controversy behind enhanced games & doping guidelines 50:36 - How to create your own media empire (or podcast) 52:44 - Current open water training & preparing for race day 58:17 - Upcoming guests and what's next on the show!Resources & Links:

• Precision Hydration TW26 - Load up on electrolytes
• Top Swim & Race Strategies - The go-to for open water mastery
• Matt Hanson - Pro triathlete turning swim struggles into success
• Andy Potts - Olympic legend & USRPT advocate
• Enhanced Games - The controversial battleground of performance enhancement

Connect with TOWER 26:

• Instagram
• Twitter

And that's a wrap, folks! Tune in next time for more secrets, science, and maybe some ice cream adventures. Stay race-ready!

In this episode, Jim Lubinski and Coach Gerry Rodrigues discuss triathlon training, race strategies, safety in open water swimming, and the importance of consistency and simplicity in training. They analyze recent race performances, training sets, and safety measures, providing valuable insights for athletes aiming to improve and race safely.

triathlon, open water swimming, race strategy, training tips, safety, Ironman Texas, marathon, nutrition, athlete performance, coaching

Key Topics

Ironman Texas race analysis Open water safety and safety measures Training sets and workout structure Nutrition strategies for endurance athletes Performance insights for athletes over 40

Sound Bites

"Safety in open water is a shared responsibility" "Keep it simple — ham and toast for race day" "Athletes are pushing each other to new heights"

Chapters

00:00 Welcome and Introduction 05:09 Ironman Texas Highlights 09:52 Safety in Open Water Swimming 20:00 Tragedy and Responsibility in Triathlons 24:53 London Marathon Breakthroughs 30:52 Triathlon Success and Training Insights 35:03 The Evolution of Running Shoes 39:10 Open Water Swimming Skills 49:44 Sharpening Phase and Training Techniques

resources

Ironman Texas Results 2023 - https://www.ironman.com/imtx-results-2023 Precision Hydration - https://www.precisionhydration.com code: TW26 Tower 26 Swim Program - https://www.tower26.com Jim Lubinski on Twitter - https://twitter.com/JimLubinski

Guest links

Website - https://www.tower26.com

Jim Lubinski and Gerry Rodrigues discuss race strategies, training techniques, and the evolving landscape of triathlon and college sports, emphasizing the importance of foundational skills, adaptability, and scientific training methods.

key topics

Race strategy evolution with new draft zone rules Importance of foundational swimming mechanics and tautness Training tools and techniques for open water success Impact of college transfer rules on athlete development Nutrition and recovery science in triathlon training

Chapters

00:00 Introduction and Personal Updates 03:03 Coaching Insights and Athlete Behavior 05:45 Nutrition and Race Day Strategies 09:53 Race Dynamics and Pro Athlete Performance 21:57 Changing Mindsets in Triathlon Racing 28:48 The Importance of Structural Integrity in Swimming 32:01 The Changing Landscape of College Sports 41:35 Recognizing Outstanding Athletic Performances 50:18 Innovations in Swimming Technology and Training

resources

Precision Hydration - https://www.precisionhydration.com/ Form Goggle - https://www.formswim.com/ Finis Tempo Trainer - https://www.finis.com/ Coaching Tower 26 - https://coaching.tower26.com/ Freestyle Biomechanics by Jan Yoss - https://www.amazon.com/dp/B0C123XYZ

In this episode, Jim Lubinski and Coach Gerry Rodrigues discuss heat training, technique in swimming, the importance of proper training structure, and insights from Olympic sports to improve triathlon performance. They also explore decision-making in injury management and the value of technical focus in training. Key Topics

• Heat training and sauna use for endurance athletes
• Technical swimming skills and common flaws
• The importance of structured training and mental models
• Decision-making in injury management and racing
• Insights from Olympic hockey and speed skating

Chapters 00:00Podcast Format Changes and Sauna Introduction 02:57Training with the USA Triathlon Elite Team 06:03Technique and Alignment in Swimming 10:13Lessons from Olympic Sports and Athlete Development 15:02The Importance of Technique in High-Level Competition 20:05Lindsey Vonn's Decision to Compete and Athlete Support 26:05Making Tough Decisions in Sports Injuries 27:35Understanding Athlete Decision-Making 30:41The Importance of Long-Term Health in Racing 32:43Technique vs. Volume in Training 36:30Managing Injuries and Training Load 40:34Social Media Pressure in Athletic Performance 43:51Evaluating Quality of Work Beyond Controversies 48:29Workout of the Episode: Pacing and Technique 55:48Transitioning to the Sharpening Phase

Thank you to Precision Fuel and Hydration for supporting the show. PF and H is the GO TO hydration and nutrition fueling product for enduance sport. For 15% off to be applied to your account click this link, https://www.precisionhydration.com/us/en/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=homepage

For 15% off applied to your account AND To access the Precision Fuel and Hydration Nutrition Planner which tells you EXACTLY what your need to take in on race day, click here. https://www.precisionhydration.com/planner/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=planner

Go to https://coaching.tower26.com/home/ to subscribe to the TOWER 26 Swim Subscription Plan, the TOWER 26 Triathlon Training Program, or the TOWER 26 Cycling Training Program For Swim Video Analysis email: [email protected]

To ask questions to be answered ON-AIR, tweet @Tower_26 or email the show at [email protected].

To listen to the show, subscribe to the TOWER 26 newsletter, read the Tower 26 blog, or to see what Tower 26 is up to, go to https://training.tower26.com

All information and content heard/disseminated on the "Tower 26-Be Race Ready Podcast" is property of TOWER 26 and shall not be copied, retransmitted, or rebroadcast without TOWER 26 consent.

Gerry and Jim talk about the foundation phase of training and how crucial it is to your season long success.

Thank you to Precision Fuel and Hydration for supporting the show. PF and H is the GO TO hydration and nutrition fueling product for enduance sport. For 15% off to be applied to your account click this link, https://www.precisionhydration.com/us/en/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=homepage

For 15% off applied to your account AND To access the Precision Fuel and Hydration Nutrition Planner which tells you EXACTLY what your need to take in on race day, click here. https://www.precisionhydration.com/planner/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=planner

Go to https://coaching.tower26.com/home/ to subscribe to the TOWER 26 Swim Subscription Plan, the TOWER 26 Triathlon Training Program, or the TOWER 26 Cycling Training Program For Swim Video Analysis email: [email protected]

To ask questions to be answered ON-AIR, tweet @Tower_26 or email the show at [email protected].

To listen to the show, subscribe to the TOWER 26 newsletter, read the Tower 26 blog, or to see what Tower 26 is up to, go to https://training.tower26.com

All information and content heard/disseminated on the "Tower 26-Be Race Ready Podcast" is property of TOWER 26 and shall not be copied, retransmitted, or rebroadcast without TOWER 26 consent.

Jim and Gerry go into detail on what MUST happen in order to become a better athlete/swimmer.

If you would like to join the TOWER 26 Cords and Core Session at 5:45am Pacific Time THIS Monday(12/15) use this link:

Join Zoom Meeting https://us02web.zoom.us/j/84644309264?pwd=oLPX2PEJaCOnJxgdJTuQ7ELX5bWwoJ.1

Thank you to Precision Fuel and Hydration for supporting the show. PF and H is the GO TO hydration and nutrition fueling product for enduance sport. For 15% off to be applied to your account click this link, https://www.precisionhydration.com/us/en/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=homepage

For 15% off applied to your account AND To access the Precision Fuel and Hydration Nutrition Planner which tells you EXACTLY what your need to take in on race day, click here. https://www.precisionhydration.com/planner/?code=TW2025&utm_source=tower+26&utm_medium=podcast&utm_campaign=shownotes&utm_id=tower+26&utm_content=planner

Go to https://coaching.tower26.com/home/ to subscribe to the TOWER 26 Swim Subscription Plan, the TOWER 26 Triathlon Training Program, or the TOWER 26 Cycling Training Program For Swim Video Analysis email: [email protected]

To ask questions to be answered ON-AIR, tweet @Tower_26 or email the show at [email protected].

To listen to the show, subscribe to the TOWER 26 newsletter, read the Tower 26 blog, or to see what Tower 26 is up to, go to https://training.tower26.com

All information and content heard/disseminated on the "Tower 26-Be Race Ready Podcast" is property of TOWER 26 and shall not be copied, retransmitted, or rebroadcast without TOWER 26 consent.