Tag Archives: triathlon

TT079: Hydration With Andy Blow (You’ll Definitely Learn Something New)

Former elite triathlete Andy Blow struggled in hot races.  He cramped and had to figure out a solution.  He retired from triathlons in 2006 but that problem led to his post-racing career.  He is the founder of Precision Hydration and has become an expert on hydration.   In addition to Andy Blow Transalpineendurance athletes he’s worked with NBA, NFL, and professional soccer teams.

Regardless of what you already know about hydration, you will learn more during this interview.

Topics discussed:

  • For most people drinking to thirst will work, but many athletes need to follow a plan to make sure they don’t forget to drink.  A range of 16-28 ounces of fluid replacement per hour is adequate in most cases, but some athletes have much higher sweat rates and will require more
  • Over-hydration before a race can negatively affect performance
  • The sodium concentration in your sweat is relatively static over many years and many different conditions
  • Your body reabsorbs some of the sodium lost through sweat before it reaches the skin
  • Caffeinated drinks don’t result in a net fluid loss
  • And way more than I included here

During the interview I didn’t ask Andy specifically how much fluid loss is allowable for half and full Ironman distance races, so I followed up via email and this was his response:

“the data I’ve seen suggests the fastest finishers of those kind of races can lose between 2 and 6% on average (which tallies with personal experience for me). There may be some people who suffer at that kind of level of loss, and others who can tolerate a bit more (e.g. Gebrselassie who lost 10% during some marathons) but my best guess is that around 2-6% is in the zone for most people if they start the event very well hydrated.

I don’t think the length of race matters so much as even in hot Olympic races people can lose considerable amounts of weight – it’s more how quickly you allow the weight loss to occur (i.e. in long races you have to drink more to mitigate the fluid lossses from earlier on).”



Free online sweat test

Precistion Hydration Testing Centers

TT078: Cody Beals – Canadian Ironman 70.3 Pro

Cody Beals is a third year Canadian pro specializing in the Ironman 70.3 distance.  His results this year include two victories and no worse than a 7th place finish in seven Ironman 70.3 events.  Later this month he will race the ITU Long Distance Triathlon World Championships in Cody BealsOklahoma.

His website, codybeals.com, details his training, finances, physical challenges (low testosterone), and more. Cody is very open about his life and that makes for a good interview.



TT077: The Olympic Experience & Mental Toughness With Olympian Joanna Zeiger

Joanna Zeiger, the 4th place finisher at the 2000 Olympics, discusses the 2016 Olympic triathlon, her Olympic experience, her extensive racing career, triathlon income, drug use, statistical consulting, and more.

Joanna competed at the first ever Olympic triathlon for the USA.  Five weeks later she followed Joanna Zeigerthat with a 5th place finish at the Ironman Hawaii World Championships.  She’s also competed in the Olympic Trials for swimming and the marathon.

Her new book, The Champion Mindset, is scheduled for release in February 2017





The Champion MIndset  – Joanna’s new book scheduled for Feb 14 2017 release

TT076: Justin Daerr Two Years After First Ironman Win

Boulder based professional triathlete Justin Daerr returns to the show two years after his firstProfessional Triathlete Justin DaerrIronman win at Ironman Boulder in 2014.

Since that time he’s had several top 5 Ironman finishes, including 2nd at Ironman Mount-Tremblant in 2015 and 4th at Ironman Canada in 2016.

At age 35 he’s started 36 Ironmans and finished 32.



TT075 Training Experimentation, Ketogenic Diets & MMA Fighting

Hillary Spires makes her third appearance on the show to talk about her experiments with her training and diet and the much faster run times she has achieved.

Her 5k time dropped from 24 minutes to 20:19 and her 10k time dropped from 47 minutes to 42:30.  She has resumed her triathlon training in prep for a half ironman.  Hillary Spires Muay Thai

Last fall she started training for Muay Thai, a form of MMA fighting.  She also switched to a ketogenic diet (high fat/low carbohydrate).  When she returned to running she had huge drops in her time despite very little run training and some very high intensity workouts.

Hillary was on episode 55 talking about her first year of racing as she prepared for Ironman Canada, and she returned on episode 64 after she completed Ironman Canada.  

Links/Show Mentions

Hillary’s MMA Fight

Torbjorn Sindballe on low fat diets – Triathlete Training Podcast episode 14

Netflix documentary on Barkley Marathons

Hillary’s High Intensity Workout
Incline 10
Per Hillary, level 7 is an 8:30 mile, level 9 is a 6:40 mile, level 10 is 6:00 mile, and level 11 is a 5:30 mile

90 seconds level 7
90s rest (stand on rails)
4 sets

60 seconds level 9
60 seconds rest
4 sets

30 seconds level 10
30 seconds rest
2 sets

30 seconds level 11
30 seconds rest
2 sets

Hillary ran a 20:19 5k after this.  This is a very high intensity and difficult workout. Slower runners should reduce the speed and/or incline for this workout.

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?

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

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.