Ironman Florida 2017 Winner Elyse Gallegos

December 8, 2017

It was great to have 10-time Ironman and 3-time Kona qualified Elyse Gallegos back on the podcast!

When we last spoke to her,  she was prepping for Kona 2016. This year, she was looking to punch her Kona ticket again after returning to the island again in 2017. 

The race she selected was Ironman Florida, just a few weeks after Kona. Her better than expected recovery from Kona, coupled with her lobbying her coach to let her do Florida (with an altered game plan and some restrictions), made the quick turnaround possible. 

The result was better than she could have expected. A PR on almost every leg and a first-place overall finish! 

We talked about: 

  • Her 2017 season at large: goals and results
  • How the day unfolded during her IM Florida win
  • The physical and mental challenges of racing three races in 8 weeks (70.3 World Championships, Kona, and Florida)
  • How her training has changed living in flat and warm Florida
  • Her experience with the Timex Multisport Team
  • Does she plan to get a Pro card?

Michigan Titanium - Organizing An Iron-Distance Independent

December 1, 2017

Independent Iron-Distance (140.6) events are somewhat hard to come by, so when a small group of triathletes organize one that is entering its seventh successful year, it's a big deal!

Ann and Andy Vidro and Doug Tuttle have put in countless hours organized both the Michigan Titanium (Full/Half/Olympic plus AquaBike and Duathlon Options) and the Grand Rapids Triathlon (Sprint/Olympic/Half Distances) with their company Tris4Health

On the show, we talk about a range of topics ranging from the transition from triathlete to race director of a sizable race (their first triathlon had almost 900 people!) as well as topics specific to one of the best-kept-secrets in the full-distance triathlon world, the Michigian Titanum. 

You'll enjoy hearing Ann, Andy and Doug share their passion in putting on the best event possible for their athletes, even when the unexpected happens.

If you're looking for a full-distance race on a budget--their early-bird pricing (through Jan 1) can't be beat. Plus, you'll get the enjoyment of watching Lost in Transition host Chris Gerard suffer through his first full ;)  

Also, help us welcome new show sponsor HealthIQoffering discounts specifically for runners, cyclists and triathletes. Use our unique show URL to get your free quote today and support the show!


Time to Start Planning Your 2018 Season

November 11, 2017

Now that the leaves are falling and the temperatures are dropping--it's a great time to look back at how the 2017 triathlon season went. On this episode, Lana and Chris talk about how to evaluate the season that just finished, how to set reachable and motivating goals for 2018, as well as some thoughts on selecting races and creating a big-picture training approach to be prepared for a great 2018!



Purple Patch Fitness Coach Matt Dixon on the Fast-Track Triathlete

October 13, 2017

We talked to Purple Patch Fitness founder and coach Matt Dixon about how busy triathletes can still have it all with a low-time training approach detailed in his brand-new book "Fast-Track Triathlete."

Joining us was Purple Patch age-group athlete Joseph Hicks from Farragut, TN. Before starting with Matt, he weighed just 118 pounds and pushed intensity like crazy. Matt's coaching helped him add some functional weight and power to sustain time trial and climbing efforts on the bike as well as to reduce intensity to manageable levels. Thanks to the improved results, Joseph is headed to the 2018 70.3 World Championships in South Africa.

Some topics covered include:

  • Why do many triathletes fall for the "more must be better" approach to training time?
  • If intensity is a counter-balance to volume, how much should intensity be increased on a low-time training plan?
  • Why functional strength training is worth the time to squeeze in--even in a low-time, low-volume plan
  • How much training fatigue and stress is too much?
  • How flexibility in training and "optional" workouts can contribute to balance in life and longevity in the sport

Enter to win a copy of "Fast-Track Triathlete" here. (Contest ends 10/16/2017 at 12pm EDT).



What To Do After Triathlon Season Ends

September 29, 2017

This week, Lana Burl runs down some of the most common questions triathletes have about the "off" season. When you're training toward a goal race, your focus and the steps you need to take are usually well-defined, but after the last race of the year its easy to do too little, too much, or have no plan. 

Some topics we talked about include: 

  • What does a "structured" off season look like? 
  • Should you try Crossfit?
  • Does the easy/intensity split of 80/20 change over the winter? 
  • How do you maintain a base-level fitness?
  • What are some good ways to track that base-level fitness?
  • How do your nutrition requirements change in the off season?
  • How do you give yourself a good mental break?

We also referenced some information from other previous podcasts, check them out here:

Dr. Kevin Sprouse

Cannondale-Drapac Cycling Head of Medicine Kevin Sprouse

Planning to Prevent Illness and Injuries with Dr. Kevin Sprouse

Dr. Kevin Sprouse Answers Your Questions

Matt Fitzgerald

Ideal Racing Weight 

Katie Dotson

You Can Beat the Binge with a “B+” Nutrition Plan

Lizzy Miller
Triathlon Nutrition with Lizzy Miller, RDN


Former Pro Cyclist Phil Gaimon’s “Worst Retirement Ever”

September 15, 2017

Late last year, Phil Gaimon made a decision. "I couldn't be the best at cycling, so I decided to be the worst at retirement."

The "Worst Retirement Ever" has Phil chasing Strava KOMs around the U.S. and the world as he provides a real-world answer to "what if an actual cycling pro tried this segment and didn't hold back?"

What started as an effort to displace a known doper from the top spot on the leaderboard for some iconic Los Angeles-area climbs became a popular YouTube series following Phil as he puts his recently-pro-level skills up against the reigning KOM champs. 

He's quick to point out that there's nothing particularly special about him, and that a lot of other pros could totally annihilate his records--they just have better things to do. The subtle message of the series to stop taking Strava way too seriously is conveyed by Phil taking KOM attempts to a patently ridiculous level (including wearing a speed suit, riding a custom Cannondale bicycle, and sometimes removing items like brakes to save a few grams). 

No discussion with Phil would be complete without a lengthy discussion of cookies. The moniker "Cookie Monster" was given to him during his pro career, and he makes finding a good cookie (worth spending calories on) a mission worthy of a ranked list on his website. 

The cookie craze has ballooned into Cookie Corners as races such as the Tour of California to promote his Cookie Fondo

Check out Phil's books:

Draft Animals: Living the Pro Cycling Dream (Once in a While) 
Releasing October 207. 

Ask a Pro

Pro Cycling on $10 a Day


Follow Phil 





Flatline to Finish Line: IronHeart Foundation Founder David Watkins

August 18, 2017

As he was being wheeled into a tricky open-heat surgery, David Watkins wondered about the legacy he would leave to his daughters if he didn't make it. Seventeen hours (and a full five minutes without a functional heart beat) later, he began a road to recovery that would take him to the start line of a half marathon six months later and to an Ironman 13 months post-surgery. 


"The support from my family was amazing, but it also wasn't enough on its own," says Watkins, who set about connecting to a community of cardiac patients attempting athletic challenges.

The result was the founding of the IronHeart Foundation which has provided resources for athletes battling heart disease for well over a decade. During that time, they've helped people in over 40 states and 20 countries live heart-healthy, active lives. IronHeart provides a community of challenge and encouragement, as well as matching up athletes with sports cardiologists who will work with them to find safe ways to realize their athletic goals.

In the documentary, "Heart: Flatline to Finish Line," David Watkins shares the story of six triathletes with cardiac challenges, following them from the hospital through an Ironman race.  

In the show, we talk about his story, some common misconceptions of people with heart disease, the process behind creating the documentary, and ways the triathlon community can support athletes with cardiac issues. 




Ideal Racing Weight with Matt Fitzgerald

August 4, 2017

Talking with nutritionist, author and coach Matt Fitzgerald about finding your ideal racing weight. We covered topics from Matt's 2013 Book "Racing Weight" (2nd Ed.), as well as his thoughts on training and his observations on racing psychology in his most recent book "How Bad Do You Want It?

Some Topics Covered:

  • Standard dieting versus "performance weight management"
  • The importance of diet quality versus traditional "calorie counting"
  • How much priority should be placed on macro nutrient balance?
  • Periodization of nutrition (during the day and during workouts)
  • The most importance metrics to monitor in diet, weight and body composition
  • How to trust your appetite (and make sure your appetite is trustworthy) 
  • High volume / low intensity training versus low volume / high intensity training


Follow Matt Fitzgerald at his website, Facebook and Twitter



Win a copy of "Racing Weight"

Enter on Facebook and/or Twitter before noon Eastern time on August 7th! 



Jesse Thomas and the First-Year Pro Scholarship Program Winners

July 28, 2017

Six-time Wildflower Triathlon winner and Aviator-sporting Jesse Thomas remembers what it was like as a new pro triathlete. Nobody really tells you what to do, where to go, or how to make it work. As a late-comer to the sport (started at 29), some might have considered him too old to be starting a career in a sport not known for throwing large sums of cash at its pro athletes.

Combining some surprising early wins with an entrepreneurial streak and MBA know how, Jesse not only built a career, but a brand and a business. Last year, he announced on his site his desire to give back to young pros through a scholarship program.  After sifting through nearly 60 applications, he announced the winners last week.

Jesse's goal with the scholarships was not only to provide much-needed financial support, but also provide professional development in what it takes to be a successful entrepreneur and personal brand (more or less required to make a workable living as a pro triathlete). Jesse himself has several streams of income, including the business he and wife Lauren founded (Picky Bars), and Roka's version of the gas-station Aviators he wore to his first breakthrough triathlon win.

Follow Jesse at his websiteFacebookTwitterInstagram and Strava.


Allison Linnell

Allison Linnell is a former pro cyclist and who competed in triathlon as an age-group athlete and returned to the sport in late 2016 and placed 6th overall at her first pro race at Ironman 70.3 Cartagena.

Follow Allison on her websiteFacebookTwitter and Instagram.

Alissa Doehla

Alissa Doehla is a former pro runner who raced her first ever triathlon just last year (an Olympic-distance race in Naples, FL, which she won despite coming off the bike 6 mins behind the leader).  She's placed on the podium in her last three 70.3 races.

Follow Alissa on her websiteFacebookTwitter and Instagram.

Tony Smoragiewicz

Tony Smorgawicz  Smorcawigz ....."T-Smorz." Before his NCAA career running for the University of Michigan, Tony raced youth and junior elite triathlon in the U.S. and abroad, finishing third at the world championship in Beijing in 2011. He's aiming for the 2020 Olympics in Tokyo and building up points in Continental Cup races as he attempts to move up in the rankings to get on the start list for ITU races. 

Follow Tony at his websiteFacebookTwitter and Instagram. If you want to support Tony's Tokyo aspirations, check out his GoFundMe page


Ironman World Record Holder Tim Don

July 21, 2017

Ironman Brazil in May 2017 may have only been British triathlete Tim Don's fifth full Ironman, but the racing savvy of twenty years as a professional, specialized training, favorable conditions, and a little bit of luck helped him take over four minutes off of the previous mark.  

At 39 years old, Don is certainly not done setting a high bar. Any thoughts of retirement are couched in terms of "maybe three or four years from now." Right now, his focus is on the 70.3 World Championships and placing well in Kona (where he finished 15 in 2015 and DNF'ed last year). 

Topics Covered

  • Training with cycling specialist Matt Bottrill and coach Julie Dibens
  • Customizing his Specialized Shiv to maintain the most efficient position
  • How he put together a record-setting performance on his fifth full Ironman
  • The course at Ironman Brazil 
  • Advantages of his smaller (5'8", 143lb) frame over taller athletes like Jan Frodeno (6'4") and Sebastian Kienle (5'11")
  • His mental approach toward the pressures of training and racing for a living
  • Advantages and disadvantages for a ITU athlete transitioning to 70.3 and Ironman triathlons 
  • We shamelessly asked about an old race in our back yard that he won (Rev3 Knoxville 2014). Tim proceed to regale us with rich detail about the race, the course and our city 
  • His philosophy of "Train Hard, Race Easy"
  • His coaching business "Dirty Fast Coaching" and how his experiences coaching inform his own training and racing. 
  • Speculation about post-retirement plans (bucket-list races, getting involved with a junior federation, coaching)
  • The best in Boulder (places to workout, places to eat). 
  • Previewing the 70.3 World Championships in Chattanooga this September. 
  • Balancing confidence with objectivity on his Kona chances after his 7:40 Ironman WR


Follow Tim on at his websiteFacebookTwitter and Instagram


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