Tri 2 Listen - The Podcast for Curious Triathletes

Episode 9 Joe Friel - Ride Inside: The Ultimate Guide Episode 9: Joe Friel – Ride Inside: The Ultimate Guide https://s3.us-east-2.amazonaws.com/tri2listen.podcast/audio/Episode_9_Joe_Friel_05_2020.mp3 Highlights: Joe’s recent books, “Fast after Fifty” 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 Hosts & Guests Suzanne Atkinson, MD Joe Friel Resources Joe's Latest Book (affiliate link) Sponsor This Episode About this Episode    Joe Friel joins me in an enjoyable discussion about his book writing process, diet choices for athletes, the latest technology in virtual riding, and Joe's most recen tbook, "Ride Inside: The Ultimate Guide"  Related Episodes Episode 9: Joe Friel – Ride Inside: The Ultimate Guide by TriDocShazam | Nov 14, 2020 | podcastEpisode 9 Joe Friel - Ride Inside: The Ultimate Guide Highlights: Joe’s recent books, “Fast after Fifty” 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... Episode 8: Kirsten Sass & Volker Winkler – It’s Not the Race, It’s the Journey by TriDocShazam | May 19, 2020 | podcastEpisode 8 Kirsten Sass & Volker Winkler - It's Not the Race, It's the Journey. 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... Episode 7: Joella Baker – Getting Fit Is Just Outside Your Front Door by TriDocShazam | May 12, 2020 | podcastEpisode 7 Joella Baker: Getting Fit is Just Outside Your Front DoorToday I have the pleasure of introducing you to Joella Baker.  Joella is a USAT Level 2 coach and Coach of the Get Fit Families Youth Triathlon team which won 2nd at USAT Youth & Jr. Nationals in...

Episode 8 Kirsten Sass & Volker Winkler - It's Not the Race, It's the Journey.  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. At that point, Kirsten had her own dream of racing with him in Hawaii.  Her only problem was that she needed to qualify.  Listen in to hear their separate journies to arrive in Hawaii together. Kirsten Sass & Volker Winkler: It's Not the Race, It's the Journey https://s3.us-east-2.amazonaws.com/tri2listen.podcast/audio/Episode_8_Kirsten_Sass_Volker_Winkler.mp3 Episode Highlights: Volker’s dream of racing at KonaKirsten's dream of racing with him & winning her age group at Ironman LouisvilleKirsten's first 5k & her first triathlonAll about the family & friends Monthly Time trial in McKenzie, TNFitting in long training days for IM eventsRace day in KonaTwenty years for one day Hosts & Guests Suzanne Atkinson, MD Kirsten Sass, PA-C Volker Winkler, MD Resources Kirsten's Blog - Keep Moving Forward Shattered Ironman Legacy Programhttps://www.ironman.com/kona-legacy       Sponsor This Episode About this Episode   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.  I hope you enjoy this interview as much as I enjoyed recording it.  

Episode 7 Joella Baker: Getting Fit is Just Outside Your Front Door Today I have the pleasure of introducing you to Joella Baker.  Joella is a USAT Level 2 coach and Coach of the Get Fit Families Youth Triathlon team which won 2nd at USAT Youth & Jr. Nationals in 2018 & 2019, has several national champions and Worlds qualifiers on the team.  This year she is the winner of the 2019 Jeff Jewell Spirit of Multi-Sport Award from USA Triathlon.      Joella Baker: Getting Fit is Just Outside Your Front Door https://s3.us-east-2.amazonaws.com/tri2listen.podcast/audio/Episode_7_Joella_Baker.mp3 Episode Highlights:  Coronavirus impacts on the  local race seasonJoella’s background & pathway to event organizingHow to build a sustainable open water swimming program & the importance of relationships with stakeholdersDevelopment of  Get Fit Families non - profit triathlon team, cross-country team, adult run club & the Elite Tri Team & camps for youth with scholarshipChallenges of transition to remote coaching due to Coronavirus restrictionsWhat the elite youth & junior coaches learn from each other.Joella’s personal health challenges with Lupus & Celiac disease.Joella’s morning routineJoella’s favorite workouts for all ages. Hosts & Guests Suzanne Atkinson, MD  Joella Baker Resources Joella's 2019 USAT Coaching Award2019 USA Triathlon's Jeff Jewell Spirit of Multisport Award Elite Youth & Junior Team, Races, Run Club, Swim Series ClubGet Fit Families Southwestern PA Race SeriesMighty Moraine Man Family Bakery Business - Jenny Lee Cinnamon Bread!5 Generation Bakers       Sponsor This Episode About this Episode   Joella 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. Joella is the owner and creator of the Mighty Moraine Man Triathlon Series, the largest triathlon series in Western Pennsylvania. She has directed several other highly regarded running and multisport events in her community, including USA Triathlon State, Regional and High School Championships. Joella is a USA Triathlon Level II Certified Race Director, USA Triathlon Level II and Youth Certified Coach, USA Swimming Coach, USA Track & Field Coach, USA Cycling Coach, Assistant Swim Coach for North Catholic High School (Pittsburgh, Pa.), certified lifeguard, waterfront safety lifeguard, YMCA instructor and yoga instructor.  In 2001, she was diagnosed with Lupus, an autoimmune disease that can cause symptoms including joint pain, fatigue, organ damage and blood disorders. A competitive athlete in college and a marathoner at the time of her diagnosis, Baker was determined not to let her illness end her athletic lifestyle. She signed up for the Pittsburgh Marathon in 2002, finishing in 4 hours, 34 minutes. It was far from her best time — but she was back. She went on to complete 15 additional marathons, five ultra-marathons, 18 IRONMANs and one IRONMAN 70.3. She has represented USA Triathlon’s age-group Team USA at six ITU Long Distance Triathlon World Championships. Credit: USA Triathlon Zac Baker, 11 years old, racing in a local youth triathlon organized by his mother, Joella. Zac Baker, 16 years old, racing at USA Triathlon Youth & Jr. Nationals 

Episode 6 Sue Reynolds: The Athlete Inside 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.     Sue Reynolds: The Athlete Inside https://s3.us-east-2.amazonaws.com/tri2listen.podcast/audio/Episode_6_Sue_Reynolds_2020.mp3 Episode Highlights: Coming Soon Hosts & Guests Suzanne Atkinson, MD Sue Reynolds Resources Buy the Book & Leave a Review: The Athlete Inside: The Transforming Power of Hope, Tenacity, and Faith Sponsor This Episode About this Episode   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. Related Episodes Episode 8: Kirsten Sass & Volker Winkler – It’s Not the Race, It’s the Journey by TriDocShazam | May 19, 2020 | podcastEpisode 8 Kirsten Sass & Volker Winkler - It's Not the Race, It's the Journey. 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... Episode 7: Joella Baker – Getting Fit Is Just Outside Your Front Door by TriDocShazam | May 12, 2020 | podcastEpisode 7 Joella Baker: Getting Fit is Just Outside Your Front DoorToday I have the pleasure of introducing you to Joella Baker.  Joella is a USAT Level 2 coach and Coach of the Get Fit Families Youth Triathlon team which won 2nd at USAT Youth & Jr. Nationals in... Episode 6: Sue Reynolds – The Athlete Inside by TriDocShazam | Apr 28, 2020 | podcastEpisode 6 Sue Reynolds: The Athlete Inside 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...

Episode 5 Karlyn Pipes: Pure Heaven Today's podcast is from our "lost file".   Suzanne sat down with Karlyn Pipes before the 2014 Ironman World Championships.  The two of them discussed the Island's natural & spiritual history, the waters around Kona, and swimming.  Karlyn dives into many of her swimming techniques, her attitude towards training & racing, and discusses several different strategies that triathletes can use to start making changes to their swim style and exploring things that may work for them.  Listen in as two coaches discuss their favorite sport with each other.  You're guaranteed to come away a better swimmer!  Karlyn Pipes: Pure Heaven https://s3.us-east-2.amazonaws.com/tri2listen.podcast/audio/Episode_5_Karlyn_Pipes_10_8_2014.mp3 Episode Highlights: 5:00 Natural history  around Kona6:00 Social History around Kona7:50 Spiritual Side of racing8:30 see the fish, talk to the fish, I love you water9:00 That time Janet Evan’s broke Karlyn’s 400m Freestyle record10:30  What’s the definition of a successful swimmer?11:15 How Karlyn evaluates a swimmer13:15 Domino effects in swimming13:46 Tension & Breathing in Swimming15:15 Balance & Trust, Arms & Legs in Swimming18:15 How & Why Karlyn rebuilt her stroke20:00 How fast does Karlyn’s mother swim?22:00 Stroke Timing considerations24:00 Coaching self-awareness25:45  Less is more in swimming26:00 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 swimming29:30 Karlyn’s current swim racing30:30 Karlyn’s triathlon career   Hosts & Guests Suzanne Atkinson, MD Karlyn Pipes    Resources Coachingwww.Karlynpipes.com CampsAloha Swim Camps"I have had a dream of offering some camp since I moved here in 2004. This year that dream became a reality and I offered one in January and one in February. We had mostly women, many of them in recovery interestingly enough, and we had an amazing time." - Karlyn BooksThe Do Over Sponsor This Episode About this Episode   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.  Karlyn shows off her excellent high elbow catch and forearm press all while talking to the fishies.

Episode 4 Joe Friel: The World is Changing In this interview, I met Joe in Kona, Hawaii where we were both visiting for the 2014 Ironman World Championships.   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! Joe Friel: The World is Changing https://s3.us-east-2.amazonaws.com/tri2listen.podcast/audio/Episode_4_Joe_Friel_2014.mp3 Episode Highlights: 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 Hosts & Guests Suzanne Atkinson, MD Joe Friel   Resources Joe Friel's Blog Joe's Books:Preorder: Ride InsideFast After FiftyThe Triathlete's Training BibleThe Cyclist's Training BibleThe Power Meter Handbook           Sponsor This Episode About this Episode   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 listenign to this conversation with Joe, I'm so glad that I did. His advice and commentary on triathlon training is 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! Episode 4: Transcript   Coming Soon... Related Episodes Episode 8: Kirsten Sass & Volker Winkler – It’s Not the Race, It’s the Journey by TriDocShazam | May 19, 2020 | podcastEpisode 8 Kirsten Sass & Volker Winkler - It's Not the Race, It's the Journey. 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... Episode 7: Joella Baker – Getting Fit Is Just Outside Your Front Door by TriDocShazam | May 12, 2020 | podcastEpisode 7 Joella Baker: Getting Fit is Just Outside Your Front DoorToday I have the pleasure of introducing you to Joella Baker.  Joella is a USAT Level 2 coach and Coach of the Get Fit Families Youth Triathlon team which won 2nd at USAT Youth & Jr. Nationals in...

Episode 3 Kris Swarthout: Skin in the Game 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 Swarthout: Skin in the Game https://s3.us-east-2.amazonaws.com/tri2listen.podcast/audio/Episode_3_Kris_Swarthout.mp3 Episode Highlights: Coming Soon Hosts & Guests Suzanne Atkinson, MD Kris Swarthout    Resources B17 Bomber - Flying Fortress Tioga Mountain Bike Trails Chris Palmquist (Mad paddling skills) Lake Pokegema   Sponsor This Episode About this Episode   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.  Here we go. Episode 3: Transcript   Coming Soon... Related Episodes Episode 8: Kirsten Sass & Volker Winkler – It’s Not the Race, It’s the Journey by TriDocShazam | May 19, 2020 | podcastEpisode 8 Kirsten Sass & Volker Winkler - It's Not the Race, It's the Journey. 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... Episode 7: Joella Baker – Getting Fit Is Just Outside Your Front Door by TriDocShazam | May 12, 2020 | podcastEpisode 7 Joella Baker: Getting Fit is Just Outside Your Front DoorToday I have the pleasure of introducing you to Joella Baker.  Joella is a USAT Level 2 coach and Coach of the Get Fit Families Youth Triathlon team whi...

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. 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/ Highlights 0:00 Intro 1:50 What made you want to cme back to Kona for the 2nd time? 2:30 What draws you to Kona the most? 04:10 Suffering on the Queen K 04:30 Mark’s Role Models 06:30 Taking a mental break after 2012 World Championship 07:30 The coaching buildup to 2016 qualification, how it differed from his first 4 years of training 08:50 Key workout … Hammer Session 09:40 Solo training & Mental training for Ironman 10:15 Mark’s father’s influence on his first 5k events and his training in general

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 Go to Episodes in the menu -> Select this episode from the list