TT073: Talking Physical Health With Chris Kelly

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Chris Kelly, founder of, joins the show in a wide ranging discussion on health.

Some of the topics we cover include:

  • iron overload in men
  • sleep
  • cortisol levels
  • diet
  • Chris Kelly




TT072: Triathlon 2.0: Data Driven Performance Training w/Jim Vance

Coach Jim Vance joins the podcast as a repeat guest to talk about his new book, Triathlon 2.0: Data-Driven Performance Training.

Jim worked on this book for 4 years before it’s release in early 2016. It’s a detailed book for serious athletes willing to look at their training data and use it to improve.  Jim was a former professional triathlete and now, as a well known coach, he has become an expert in analyzing training data.    Triathlon 2.0

This book builds on concepts in Joe Friel’s Triathlete’s Training Bible and uses charts and graphs to show how to use and understand your data.

Even if you don’t use a power meter, and most experienced athletes should, you can still learn how to use data from your GPS unit to improve your running.

I feel confident in saying this will be one of the most useful books for serious triathletes.

Does Running Shorten Your Lifespan?

TT071: Oceanside 70.3 As First Half Ironman

Weston Titus is a 6’5”, 225 pound, former basketball player who attempted his first 70.3 Half Ironman in Oceanside on April 2, 2016.  This episode includes an interview three days before the race and an interview 3 days after the race.  

Part 1  

He has completed five sprint triathlons but this will be his first half ironman.  He is also preparing for Ironman Arizona in November.  We covered:

  • His transition from a more random training routine to a more structured schedule
  • What books he used to prepare, and which single book was most useful
  • The test workouts he used to gauge his progress
  • His nutrition plan for the race
  • His race goals

Part 2

Weston had a successful race.  Tune in to the second half of the podcast to find out how he did it.  He consumed roughly 45-50 ounces of fluid (1.5 liters) per hour on his 3:14 bike and about 400 calories per hour during the bike.  Even accounting for his larger size (225 pounds), those are higher than normal numbers, but it was within the range of what he trained and he didn’t notice any negative effects from that consumption level.  His splits are listed below:

TT070: Mobility For Faster Performance, Alexander Technique, & Nasal Breathing w/George Dallam

George Dallam returns to discuss his latest studies.  George was a popular guest on episodes 3, 4, and 25.  This time we talk about how mobility might improve running speed.  George is doing a study on the Functional Movement Screen (FMS).  FMS is a test of seven movements and a score is given based on results (a video of the seven movements is included below).

George’s study is testing whether increasing mobility over a period of 8 weeks might improve running speed in a one mile test.  Results from other movement studies have shown that improved mobility decreases the chance of injury in other sports.

We briefly touch on the Alexander Technique. Named after Australian F.M. Alexander (1869-1955), Wikipedia describes it as a method “to avoid unnecessary muscular and mental tension during everyday activities”.  Based on what little I’ve learned I’d describe it as a method for good posture.

In my first interview with George three years ago we talked about nasal breathing.  He has completed his study and found benefits to breathing only through the nose during exercise, which include a reduced likelihood of EIB, or exercise induced asthma.  George only breathes through his nose while training and racing.

George is a professor at Colorado State University in Pueblo.  He was the first USA Triathlon National Teams coach and he coached Olympic triathlete Hunter Kemper.


Alexander Technique

Functional movement screen

TT069: 2016 Olympic Hopeful Joe Maloy

Joe Maloy

Joe Running Toward Victory @ 2016 Tritonman Triathlon

Joe Maloy is currently 2nd in the point standings to qualify for the 2016 United States Men’s Olympic team. There is just one more qualifying race at which to earn points and that’s the ITU WTS event in Yokohama, Japan May 14. Joe, age 30, talks about his path in triathlon and his current training base in Poway, California.

It’s an inside look at the process and dedication required to become an Olympian.  Joe swam in college, won 2009 USAT Age Group National Championships, and continued to improve as he pursued ITU draft legal racing.  Have a listen and you’ll have someone to root for in Brazil if Joe qualifies for the team.

Follow Joe:

USA Triathlon Olympic Point Totals as of February 2016:

US Triathlon Olympic Qualifying







Point available for the top 18 spots at in Yokohama (multiply points by 1.066667 for that race):

Points for Final Olympic Triathlon Qualifier

TT068: Prison & Drugs To A 9:14 Ironman With Shane Niemeyer

Shane Niemeyer’s life was not headed in the right direction.  He committed crimes and used drugs and spent time in jail and prison.  He tried suicide.  While in prison he read an article about Dave Scott and triathlon became his new passion.

In his first year after release he did a half ironman and a full Ironman. In 2013 he recorded his fastest ever Ironman, going 9:14 and finishing 20th and Ironman Texas.

This is his story.

His book, The Hurt Artist, details his story.



TT067: Don’t Make The Mistakes I Made/Career Triathlon Lessons

2004 Ironman WisconsinEpisode 67 includes a look back at the mistakes I made in my racing career.  I have mostly great memories of my racing career, but if I could have avoided the following mistakes I would have been more successful

  • Not having an optimal peer group when I was younger
  • Focusing on many types of racing: Ironman, duathlon, bike racing
  • Not having a coach
  • Poor nutrition
  • Not having a consistent riding group in the winter
  • Not stretching enough
  • Not taking proper rest
  • Not working enough on my swim
  • Not being organized well enough

I also answer a question about Ironman nutrition from a listener named Courtney.

TT066: From Runner To Ironman Lake Placid in 12 Months

Tiff Pfluger was a runner. She thought triathletes were crazy even as her husband got into the sport. She went to volunteer at race Ironman Lake Placid in 2014 and decided that maybe triathletes weren’t crazy. She signed up for Ironman Lake Placid the next day and did the race one year later.

This is her journey from going a collegiate running background to an Ironman finisher at age 35.

TT065: First Year Triathlete Daniel Fisher

Daniel Fisher first got the idea to do a triathlon in 2014. In 2015 he signed up, and the New Jersey AC Sprint Duathlon was his first race.

He is 29 years old and he was 258 pounds when he started.  Now he is hooked.  This podcast is the journey of his first year.

“I only wish I had done one sooner and had done more throughout the year.”

TT064: Ironman Canada 2015 With Hilary Spires

First year triathlete Hilary Spires returns for an update on her first season.

Her first triathlon was early in 2015, then she did a 70.3 on June 14, and Ironman Canada July 26.  She was very well prepared. Her original goal was to break 14 hours, then she changed it do breaking 13 hours.  It was cold at Iromman Canada and she had to wear a garbage bag early in the bike to warmup up.  She liked the first year so much that she is signed up for Ironman Canada in 2016.  Did she make her 13 hour goal?  Have a listen to find out.

Check our her first appearance on the show in episode 53.