Tri 2 Listen - The Podcast for Curious Triathletes

Host: Suzanne Atkinson

Guest: Joe Friel

Title: Training for LIfe

Highlights:

Joe’s recent books, “Fast after Fifity” and “Ride Inside”

Issues with aging athletes:

Vo2 Max, muscle mass and fat gain

How Joe researches his books

How research on baby boomers has changed athletics

Incorporating data from wearables on training and lifestyle stress

Training using art for data reluctant athletes

Diet choices for endurance athletes

Genetics and Metabolism

Organizing Joe’s Research Notes

The new book Ride Inside - How it came about

Joe’s next book … for coaches

Joe’s two favorite workouts & training for life

See more on the episode webpage:

Tri2Listen.com - Episode 9

https://wp.me/paVyOg-7d

Today we have a really special interview from two very important people in my life, Kirsten Sass and her father Volker Winkler. This interview is important for many reasons. In 2015, Kirsten and her father Volker fulfilled a lifelong dream for both of them. Volker’s dream was to race in the Ironman World Championships in Kona, however, after doing near a dozen Ironman races, he failed to finish high enough in his age group. The Kona Legacy program allows dedicated Ironman athletes an opportunity to win a lottery spot for the race. To enter the lottery, an athlete must have finished twelve Ironman Brand races. The problem was that Volker had only done eight at that time. A natural problem solver, he signed up for 4 Ironman races in 2014, allowing him to qualify for the lottery. He was fortunate enough to win one of the spots for the 2015 race.

At that point, Kirsten had her own dream of racing with him in Hawaii. Her only problem was that she needed to qualify. Like her dad, she is a natural problem solver and went ahead and signed up for more than one Ironman race in an attempt to qualify.

In October of 2015, Kirsten and Volker, along with most of their family including friends from home, traveled to Kailua-Kona to celebrate and support each other.

I was fortunate enough to be there as well, and I sat down after the race to interview Kirsten and Volker. I interviewed each of them separately about their experience attempting to make it to the race together.

The interviews took place on the lanai of their rental house and you can hear in the background, the birds, the hum of conversation in the house, and an occasional truck.

What makes this interview even more distinct is the fact that Volker passed away two years ago in an unexpected accident while riding his Elliptigo.

This interview captures a forever moment between a father and daughter bonded by their love for triathlon. I’m so honored to have been part of their experience together.

See more on the episode webpage:

Tri2Listen.com - Episode 8

https://wp.me/paVyOg-6E

Join me and my guest, Joella Baker on this episode of Tri 2 Listen. Baker is the founder of Get Fit Families, a nonprofit organization based in Harmony, Pennsylvania, that provides scholarships for low-income youth to participate in training camps and local races. In addition to serving low-income youth, Get Fit Families also offers a youth elite and junior elite triathlon team, a youth cross country and track program, an adult running club and an open water swim series.

In this episode we discuss:

Coronavirus impacts on the local race season

Joella’s background & pathway to event organizing

How to build a sustainable open water swimming program & the importance of relationships with stakeholders

Development of Get Fit Families non - profit triathlon team, cross-country team, adult run club & the Elite Tri Team & camps for youth with scholarships

Challenges of transition to remote coaching due to Coronavirus restrictions

What the elite youth & junior coaches learn from each other.

Joella’s personal health challenges with Lupus & Celiac disease.

Joella’s morning routine

Joella’s favorite workouts for all ages.

See more on the episode webpage:

Tri2Listen.com - Episode 7

Today we are joined by Sue Reynolds, author of "The Athlete Inside: The Transforming Power of Hope, Tenacity, and Faith". A world-class triathlete who only four years prior to placing sixth at the World Triathlon Championship weighed 335 pounds.  She was unable to walk a block.

After many failed attempts at dieting, one day she decided "That's enough!".   Tired of not fitting into restaurant booths, being unable to fasten a car seat belt, and having her husband tie her shoes every morning, she set her mind to learn how to begin moving and start losing.

In our interview, Sue discusses many of the challenges she faced, relates stories of help, hope, tenacity, and more.  I asked Sue about her relationship with her coach and how that developed over time as she went from a total beginner to a member of the national team.

More information on the episode page:

Tri2Listen.com - Episode 6

In 2014, I was on the island and spotted an amazing swim coach giving mini-lessons out of the demonstration Endless Pool on the main drag, across from the pier.  It was none other than Karlyn!  Eager to get into the pool and learn from her, I quickly changed into my suit and waited for my turn.  After a great lesson where she both confirmed what I was doing well and gave me some new things to experiment with, I dried off, introduced myself formally, and asked her for an interview.

She obliged, we snuck off to a grassy nook by the hotel and not only had a wonderful interview, but we also struck off an enjoyable friendship.

At the age of 53, Karlyn was to be inducted into the International Swimming Hall of Fame (ISHOF) joining all-time swimming greats such as Janet Evans, Mark Spitz, and Johnny Weissmuller to name a few. Competition is stiff to be considered, let alone inducted, and since its inception back in 1965 only 14 "Masters" swimmers have been honored.

While an amazing accomplishment in itself, what is even more amazing is the circuitous, near-death journey she took to get there.

Along the way, Karlyn has overcome addiction, set over 300 Masters World Records, over 200 FINA World records, coached thousands of athletes, traveled the globe teaching swimming, and made her home in Kailua-Kona on the Big Island of Hawaii.

Highlights:

5:00 Natural history  around Kona

6:00 Social History around Kona

7:50 Spiritual Side of racing

8:30 see the fish, talk to the fish, I love you water

9:00 That time Janet Evan’s broke Karlyn’s 400m Freestyle record

10:30  What’s the definition of a successful swimmer?

11:15 How Karlyn evaluates a swimmer

13:15 Domino effects in swimming

13:46 Tension & Breathing in Swimming

15:15 Balance & Trust, Arms & Legs in Swimming

18:15 How & Why Karlyn rebuilt her stroke

20:00 How fast does Karlyn’s mother swim?

22:00 Stroke Timing considerations

24:00 Coaching self-awareness

25:45  Less is more in swimming

26:00 Three checkpoints in swimming. If it feels’ hard you’re probably doing one of these three things wrong ( and how to fix it)

28:30 Head position in swimming

29:30 Karlyn’s current swim racing

30:30 Karlyn’s triathlon career

Resources and Links to author's website, books, and mentions are available on the episode page:

https://wp.me/paVyOg-5e

Todays episode is from the "lost files" from my trip to the 2014 Ironman World Championships in Kona.   I thought I had lost SIX different interviews I had done, and thankfully I was able to resurrect them.  After listening to this conversation with Joe, I'm so glad that I did. His advice and commentary on triathlon training are timeless.

In this interview, we discuss a number of topics including new research in periodization, nutrition & training, how he organizes all of his research, the role of curiosity in his professional life, Pete Jacob's use of a power meter in his training and racing for Ironman, and issues of the aging athlete.

"Fast after Fifty" is Joe's most recent book as of this writing, and was released shortly after this interview. I hope you enjoy our conversation!

02:30 The best Ironman of all time (1989)

04:00 What brings Joe back to Kona over & over?

06:30 Pete Jacob’s 2012 Ironman world champion’s training

07:30 FTP & Meaningless Data

08:45 Triathlete’s Training Bible history

10:30 Joe’s daily reading & study

11:45 Joe’s 3x5 card system

14:00 New Science on high intensity training

15:15 Ironman training: periodization & polarized training

16:15 Nutrition avenues for triathletes

17:45 Cholesterol & LDL in the diet

19:00 Curiosity & Coaching

21:00 Research on Aging in athletes 50 vs 70

24:00 Aging in Men vs Women

29:00 Prevention, Injuries & arthritis in aging athletes

30:30 The perfect training for Ironman **Don’t skip this**

33:00 Pete’s last hard workout before he became the world champion

34:00 Duration vs. Intensity in power training

Resources and more on the episode's webpage:

https://wp.me/paVyOg-4s

Today podcast comes to you from frosty Lake Pokegema in Northern Minnesota where coach Kris Swarthout is practicing the art of social isolation with his extended family during the COVID-19 Pandemic.

Kris Swarthout is the head coach and owner of Final K Coaching services who I met during a USAT Triathlon Coaching Education program in Tuscon AZ.

Kris has been a competitive presence in triathlons since 2001. First as an athlete now as a coach. Kris is currently assisting with the Paratriathlon National Team and is a presenter for the USA Triathlon Coaching Education Department. Between 2010 and 2014 he served as the Official Age Group Coach for Team USA and accompanied them to the ITU World Championships around the globe. Kris is also a co-founder of the Leanda Cave Foundation helping to empower women through triathlon.

Kris has coached athletes ranging from professional to first time amateurs. He strives to help people achieve the ultimate balance of family and sport in their lives.

Today we lead off by taking about the many “shelter in place” orders and social distancing strategies to help flatten the COVID curve. Kris shares how he is helping token his athletes focused, motivated and engaged when many upcoming races have been postponed or cancelled, swimming pools and gyms are closed and group training sessions are largely looked down on right now.

While our social isolation orders won’t go on forever, some of the strategies he shares can be useful anytime.

One Fun fact: Kris is a retired police officer. He shares candidly with me what being an officer meant to him and why he left, and what he took away from that experience that makes him a better triathlon coach.

Finally we talk a bit about the Leanda Cave foundation that he is co-founder of.

I think you’ll enjoy this chat with Kris.

Transcripts and show notes are available on the episode page:

https://tri2listen.com/episode-3-skin-in-the-game-kris-swarthout/

Mark Miller sits with us in Kona and shares his four year journey to qualify for the World Championship for the first time. After taking a year off he details his journey back to fitness and his efforts to re-qualify for Kona with help from his coach Zach Ruble

I caught up with Mark recently to see what he’s been doing since this last World Championship. I’ll let him tell you in his own words:

"I haven’t raced since 2016. I did IM Florida in 2015 and then followed that up with a 100-mile trail run in April 2016 to check that off my bucket list. That wrecked my body literally. I haven’t had the ability to train with any intensity or endurance since that point.

Now I simply run and exercise for fitness, fun, and therapy."

Photos and Full Transcript are available on the episode page:

https://tri2listen.com/episode-2-mark-miller-a-magical-place/

Marathoner Floyd Miller has run a complete marathon on every continent, including Antarctica! Join us as he explains how he got started racing, life on an Amish farm with 11 siblings and his joy at being in Kona to watch his son race in the Ironman World Championships

Full Transcript, Links to resources and additional photos can be found on the episode page at Tri 2 Listen

https://tri2listen.com/episodes

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