I'm a very optimistic person but this week has been a struggle. Let me share with you a series of rants from back pain to congestion on my favourite running trail.

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Given that we swim, bike and run and lot it's inevitable that things happen to us that make for good stories. Today was one of those days, so strap in for story time! 

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We've all been there - end of season and we are DONE. No more getting up early, no more watching what we eat, we are cooked! So, we take a couple of months off, gain  a bunch of weight until one day, we get excited about training again. But it takes us months to get back to where we were. But we do it and we have a fun season but then, by the end, we are DONE! Rinse and repeat. So, how do we get off that merry-go-round?

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This week is a real stream of consciousness episode! Buckle up! 

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We lost another triathlete to an IDIOT driver! We need to do all we can to stay visible and alert out on the roads, RIP, Hannah Henry :(

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Red light, sauna, massage, supplements. These are all elements that can improve your training and recovery. But are they magic pills? Can they offset bad habits? No, they cannot. You will not enjoy the marginal gains you get from these things unless you've come to grips with the fundamentals of training. Let's dive in.

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Diet. Bad word? Doesn't have to be. I recently "got on one" to try and shed some extra bodyfat that mysteriously appeared on my torso over the past few months (it wasn't the kettle chips, it wasn't! Ok, it probably was.).

In this episode I share with you some simple steps I take, when needed, to drop some unwanted bodyfat. So, grab your carrot sticks and settle in.

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What gets you out the door in the rain? Is it discipline? Ok then...

Why can't you eat as well as you want? Lack of discipline?

Why can't you go to bed when you intend to? Lack of discipline?

It's a nuanced subject and one that I've grappled with for decades.

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I've been very excited about the promise of exogenous ketones! Then along came the promises of methylene blue! And could breathwork make me faster? I did a deep dive.

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Emotional stress can negatively impact your training and recovery as much as physical stress. What should you do when you get that bad news the morning of your training? I'll tell you what I did.

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What are exogenous ketones? I need to do a lot more research but they sound very promising to enhance performance and recovery. Are they a magic bullet? Probably not but I'm excited to go down the rabbit hole and find out.

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I was forced into upgrading my GPS watch. Would I stick with the Coros brand or would I jump ship to something like a Suunto or a Garmin? Listen to find out.

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If you've prepared well, there should be no fear on the start line. Only excitement and curiosity!

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In this episode I muse about the cons of being an aging triathlete. Was this brought on because of my low back pain? You bet. Sigh.

Note: in this episode near the beginning I reference only being able to hold my Threshold power for 20 minutes, I meant 1 hour. We all should theoretically be able to cycle at FTP for 1 hour.

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Be honest. Are you a beginner, intermediate or expert? Do you ever experience anxiety in the water? Does the notion of swimming in an ocean with 1000 other thrashing swimmers unnerve you?  If you answer these questions honestly you can take immediate action to ensure that swimming will never fill you with anxiety again.

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Should you do an easy spin for 30 minutes? Should you go for a recovery run? Or, should you just take the day completely off. Completely off?! Yeah, sometimes that's the best thing to do. 

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I'm lifting weights again and WOW am I ever sore. So sore! In fact, for tomorrow my coaching program dialed back my V02max cycle session to aerobic endurance. And I'm thankful because I can barely climb the stairs in my home without moaning out loud.

And I love it.

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If you aren't doing some strength work then you are leaving some performance behind. The science is clear: strength training improves efficiency, force production, speed, fatigue resistance and reduces injury risk. I'm finally getting "back  in the gym" so to speak.

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You are literally not the same athlete after training as you were before. A single training session sends signals to your heart, muscles and brain to change. Adapt or die!  So cool.

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There are a few things I wish I knew about training equipment as a beginning and intermediate level triathlete. Today I share these with you, free of charge :)

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Welcome to Season 5 of The Lonely Triathlete. I'm going back to Olympic Distance training. Join me as I discuss my failures and successes along the way.

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Well, here we go, about to start the 5th season of The Lonely Triathlete. Follow along as I give you a glimpse into my training and racing life and hopefully make your own training sessions a little less lonely.

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Something I doubled down on this past season was ensuring that I properly fueled each and every workout. I think it worked like magic.

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I'm still between training seasons. So what have been doing? Eating and eating and not working out. What better time to get a Dexa scan! Guess what it revealed?

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That quote is taken from the film Vanilla Sky and it reminds us that we have the capacity to change our behaviors with each passing moment. Will we? And if we do, how much more impactful could our lives become?

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Is there something wrong with me? While I recognize that professional triathletes lay down some of the wildest, impressive performance...they don't inspire or motivate me. So I looked it, and there seem to be some good reasons for feeling this way. 

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My season insights in a letter to my listeners.

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There is a common mistake in racing and I fell victim. I didn't think I would. I don't know that I ever have. But I did. Have you ever made the same mistake?

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Or, rather, recover from burnout or potential burnout. You train hard but do you recover equally as hard? I'm talking end-of-season recovery. Do you do that hard? Maybe you should?

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Your attitude matters! The way you approach a training session, your self-talk and beliefs, all contribute to either a positive or negative impact on your short and long -term performance.

And (drum roll, please) this episode marks my FOURTH year of hosting the Lonely Triathlete podcast. Yay!

For those interested in the book I referenced, you can find it here on Amazon:

https://www.amazon.ca/Let-Your-Mind-Run-Thinking/dp/1524760765/ref=sr_1_1?crid=158ZQRWZIIUJE&dib=eyJ2IjoiMSJ9.XbRm4hBzIYYZdqzcSqoGCohB5iBe7AiID4_L2XupF6gG4YOOl_mRC3j54EVA5d7xP8B5nLP6bkzgMrbjelLct4DJdh14wkaLES_uFsnWiQOs4JNSHxkDVDTG_f37eBub3oCmS_j06x2pUoMQx9R8dz5ynYgrJ_0vuYAOVvON4G7R2rjfObK2H-sBNWy6zSQfOPNEQ1UViuYQGIaI3qL1qRuzxcBXZEbTZaMXsmf2VaE.QyGz-ngEn9bkLLYpAXJjWZEqLwkTiOkMefV609Ixios&dib_tag=se&keywords=let+your+mind+run&qid=1756077631&s=books&sprefix=let+your+mind+run%2Cstripbooks%2C157&sr=1-1

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Triathlon training has a lot in common with financial investing. I went from having almost nothing saved for my retirement at 40 years old to being able to comfortably retire (at least that's the plan) when I am 62. And I did it using the same principles I used to get faster at triathlon. You can too!

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You know, the person that only talks about triathlon? That only talks about racing? That only talks about that one subject every...single...time. Don't be them! You have my encouragement to branch out in your interests a bit.

As mentioned, I encourage you all to check out The Move Daily podcast, especially the episode where the host, Tracy Steen, gets into the weeds with me about what happened to my brain a handful of years ago and what inspired me to continue in the sport of triathlon when I wasn't sure I could continue doing what I loved.

From Tumour To Triathlon with The Lonely Triathlete - https://youtu.be/kWQBlGYGTY4?si=-m7L8rYfwiGuEobN

Entire Catalog - https://www.youtube.com/playlist?list=PLHhsr_Eb6MObLXkx85WCVX3Osr30x7gJa

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Track etiquette, I get into it. The Runna app, I get into it. Blue-green algae in most of our local lakes, gotta get out of that!

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I took the last week off, and even if I hadn't decided to voluntarily, that last shingles vaccine did me in something fierce so I wouldn't have had a choice but to take some time off! Come to think of it, I sure have had a lot of vaccines in my life.

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Taking an extended (but short term break) from training can reap many rewards!

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I did my second Standard Distance race in 2 weeks. Was I able to compete? Did I blow up  or was I recovered? Listen to find out. And I'll tell you in advance, I learned a few things that I'm interested in sharing with you.

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The bulk of your training is behind you, racing is in front if you. Enjoy it! This is what a winter/spring of training is for. Get immersed in it. Be a spectator as well as a racer. Soak it all in!

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The big question this year - would exclusive 70.3 training lead to a slower Olympic Distance race? Listen and find out.

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I’ve raced according to: heart rate, pace, speed and power. But these days it’s all about Rate of Perceived Exertion. 

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I splurged on a red light/near-infrared (NIR) device. So far, I'm loving it. I swear, it has reduced the pain of my patellar tendinopathy. Or it could just be placebo effect :)

What is red light therapy? How can I, as a triathlete, use it to enhance my energy and recovery? I'll get into it.

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I've started adding ritual to my non-athletic life and I'm really enjoying it. So, why not add ritual to some of my triathlon practices?

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I've got 70.3 fitness, what should I do with it? Play it safe? Do the same-old-same-old? Or should I take some risks, should I learn to be comfortable with being uncomfortable. It's time to do some extra racing, throw caution to the wind, get out there and risk failure. How exciting!

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I didn't think I'd learn much during this race. But, oh boy, did I ever.

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Is it just me or do many of us suffer from pre-race DOUBT? I've put in the training for 8 months yet I don't think I'll perform to my highest standard. How can that be?

Do you ever feel that way? Please share at thelonelytriathlete@gmail.com

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We are all used to training our bodies for peak performance but what training our minds? Welcome Stoic Journaling!

If you decide to journal, drop me a line and let me know how it's going at thelonelytriathlete@gmail.com

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As my race draws closer, I'm starting to obsess over details!

(and yes, I'm aware FTP = Function THRESHOLD Power, brain fart detected!)

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I hate to sound like a broken record but I may have hurt myself again. Will I ever learn?

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I'm injured, again! Vaccine sickness, nerve compression. When will it stop? Time to bring out my mantra around accepting what I can't control.

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My mom is worried about my knee health? Should she be?

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We were all newbies at one point! Every newcomer to the sport is nervous or anxious about some element of triathlon and  in this episode I think back to my first time in the sport, how each element gave me some  issues and how I eventually overcame.

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Many of us want to be as fast as possible in our races. Imagine if someone handed you a voucher that removed minutes from your race time for free (or a small fee)? Many of us would take that deal. Well, turns out that you CAN buy "free" speed.

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How do we know if we are ready? What thought plague our minds? Are waterproof shoes actually waterproof? In this episode I share with you all my hopes and fears!

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How do you know where that sweet spot is between training hard enough and training too hard? Is training too hard (to your detriment) even a thing? In this episode I wax poetic about the perils of overtraining.

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All things considered, what is the best race distance? It's the one you that works best for you.

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What makes a "legit" triathlete? Doing an Ironman? What if I don't want to do an Ironman, what if I don't have the time to train, what if all I can do is Sprint distances, does that make me a lesser triathlete?

NO. If you race any distance, it all involves swimming, cycling and running as best as you can and THAT is the definition of a triathlete. Hold your head proud. You [name] are a TRIATHLETE!

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What are some of the most common triathlon training mistakes and how can we avoid them? Buckle up as I go through a list and be sure to grab your lube and use it generously (thus, avoiding mistake #8).

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As a triathlete, you are special. You are participating in a sport that is not common, that many people shake their heads at as something that is extreme or unattainable. But you do it! You train consistently and reap all of the rewards of this fantastic sport. So take a moment to reflect on the fact that you are doing something special! Way to go, athlete.

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I realized that I have had many different motivations to train over the years. What keeps you sitting on the bike in sweaty discomfort? What drives you outside in the rain for that long run? What gets you to the pool when all you want to do is stay snuggled up in bed under warm sheets? I would propose that whatever it is today might be different tomorrow.

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I did it, I officially signed up for Ironman 70.3 Victoria in May. In my research I learned that the jury seems to be out on the proper amount of carbohydrates to ingest per hour - is it 90 grans or as much as you can physically tolerate? I also observed a lot of angst amount newbie triathlete about the optimal training plan. Oh, and I spent some time writhing on my bathroom floor.

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Many of us, myself included, rush through training to just get it done. We mindlessly prepare our bags, drinks, equipment, perhaps drive to a location, do the workout and then get back home. And repeat. And repeat. What if we were more aware of all of these small steps in preparation and very aware of the actual training session itself - how it felt, what it looked like? What if we were more present during our life, wouldn't that make life itself more interesting?

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Ever wonder why it seems the longer and harder you train the slower you lose weight, if at all? In my experience, exercise or caloric expenditure has far less influence on weight loss than this other thing.

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Have you checked to make sure your supplement company 3rd party tests its protein powders for heavy metals?

Email me to find out what brand of protein powder I settled on. 

https://www.cnn.com/2025/01/09/health/protein-powder-heavy-metals-wellness/index.html

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It's that time of year again, resolution time! I have an easy, quick (15 minute) process that will walk you through analyzing your 2024 triathlon experience and set intentions for a fantastic 2025.

Answer these questions by writing them down (or using a note app):

With respect to TRIATHLON,

1.) What were your highlights of 2024?
2.) What were some of your biggest challenges?
3.) What did you learn about yourself?
4.) What are you going to STOP doing in 2025?
5.) What are you going to START doing in 2025?
6.) What are you going to CONTINUE doing in 2025?
7.) What small thing can you do today to take that first step towards 4, 5 or 6 TODAY /THIS WEEK?

Here's to a great 2025!

Peace!

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I used to train by heart rate zone, loved it. Then I moved to training by pace, loved it even more. Then I discovered training by RPE and it's been a game changer. Free yourself from your smartwatch and learn to run by feel.

Incidentally, all my podium finishes have been after racing by feel. I know, seems unlikely but it's true.

If you enjoyed this podcast in 2024 please consider subscribing and telling a friend, Leaving a review also wouldn't hurt if you have the time. Let's make 2025 a little less lonely, together!

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Another week another illness/injury. I'm starting to wonder if I'm cursed or if this is just a day in the life of a triathlete? But I'm not letting it get me down, training through!

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That title comes from a conversation I had with my friend, Jarris Neufeld. Jarris just completed Ironman Indian Wells 70.3 as his first ever 70.3 (and only second triathlon ever!).

How does one bang off a 70.3 with minimal training? Why would someone do that? What motivates such a person? Well, listen to my conversation and find out.

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I was recently injured. Again! This stupid back.  After some research I put together a healing protocol that I used over the course of one day and experienced 85% recovery one day later. That's not nothing! Listen to find out what I did (and what you can do) to recover from injury.

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First off, more butt crack stories, who knew I had so many? And then I run through a list of things you should consider while maximizing the effectiveness of your endurance training. This list is quite basic but even so I re-learned a few things about what to do and what not to do to ensure I am training effectively.

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I'm in a fight with my training program. It seems to think that my kettlebell program is too hard and I need to dial things back, take it easy. But I feel fine. Hrumph!

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You work hard, you sweat a lot, training can be uncomfortable. You owe it to yourself to make it as enjoyable as possible!

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I am not a "natural planner". I don't enjoy planning or making lists, that feels too restrictive to me. I want the freedom to change at a moment's notice, make decisions at the last second, be free! And yet, once I embarked on following a structured endurance plan, everything got better and I'd never go back to winging it again.

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Oh, don't we all love the off season/early season when we gain all that extra bodyfat? Not! Every year I resolve not to gain any weight in the post-race season and every year I fail. Sigh. I've learned to embrace it and I'm even wondering if it isn't actually beneficial? Beneficial you say? Yeah, I'm probably just justifying my extra fluffiness.

Btw, if you have experience with those swim trainers (e.g. VASA) can you drop me a line at thelonelytriathlete@gmail.com and let me know what you think? I'm contemplating getting one but they are expensive and I don't want to waste money unless they actually wrk.

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I think I'm sick. What if it's Covid? Should I train anyway, since I don't feel that sick? What's it's the flu or even just a mild cold? What should I do? Wait, I'm on vacation. I think I have my answer.

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How do you effectively train without a bike? You run more! I'm into 1 week of a 3 week vacation and have stepped up my running, hoping to keep injury at bay. And who doesn't enjoy running in Napa Valley? Summer temperatures and sunscreen and horses and... scorpions and snakes. Ya, there's that.

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Vacations are meant to be relaxing. Can you train on a vacation? Sure but what if you can't be consistent? What if you miss many days in a row? What if your plans to stay fit start to fall apart? Chill out, I say.

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Another season of training is underway! And this time I've decided to take on Ironman 70.3 Victoria (Canada). 1 week into training and some things are working as expected while other parts of my plan just haven't fallen into place yet. But that's OK because it is early i the season and this is the best time to make mistakes, try something new and figure things out.

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I've enjoyed the past 28 days of not working out too much! But now I have to begin a new 8 month training block for Ironman 70.3 Victoria and I don't feel ready.

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Am I alone in feeling more sore during my extended breaks from training than I feel while in the middle of intense training? So weird. But even weirder is when ARTIFICIAL INTELLIGENCE BOTS take your podcast script and make one of their own podcasts...about your podcast? We are living in the future, folks.

Drop me a line and tell me what you think. thelonelytriathlete@gmail.com

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Wish me luck, I'm about to bite off a race distance that I've only ever done once before. And that, uh, didn't go very well.

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That's it, I've completed my last race of the season, and do I have some stories to tell!

Do you have any race stories to tell me? Please share at thelonelytriathlete@gmail.com

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I was overwhelmed by the feeling of gratitude after my last training session. I mean, I was SMACKED with an incredible feeling of joy and happiness, almost like I had taken a drug. But I did take a drug, the training drug. I'm convinced that training does more than just make you physically healthy, I think it lends itself to emotional health, too.

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I am in the homestretch of this season. I'm done with training. I'm done with the schedule. I'm just done.

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Are you the kind of athlete that likes to see the bottom of the lake/ocean they are swimming  in? Not me! Are you the kind of person that likes to SEE the moment they are actually living in, as they live it? And do you? 

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Strength is critical not just for sports performance but also longevity and health span! We all want to be strong so what are we doing about it?

Have thoughts about this episode? I'd love to hear from you. Send me a note at thelonelytriathlete@gmail.com

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You physically train but do you mentally train? Follow the example of Olympians by giving as much thought to your mental training and you will soon reap even greater performance results!  

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Stop wasting time interacting with strangers on X or Instagram or Reddit or any other social media platform. Invest that time in yourself, in the creation of your own story. Mild interest or limited investment in others' lives is fine but admit it, you've been wasting a lot of time and deep down inside you don't want to continue. It takes intention and focus and effort...but you CAN do it!

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The power of social connection should not be ignored. Make the effort to connect with friends, whether it's a coffee, a walk or an in-depth conversation. Your mental and physical health will benefit!

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I hope you enjoy my brief race report from this year's Lake Whatcom Triathlon near Bellingham, WA, USA.  I was attempting a personal best at this course in my 3rd consecutive race there. My experiment? Increase my weekly training hours from 5-6 to 7-8.

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Water! Bah! Drink 8 glasses a day, don't get dehydrated, look at the colour of your pee, drink with every meal, don't drink too much or you could die. Water, you really let me down this week.

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We made the move! I am no longer in Vancouver, BC I am now in Victoria, BC  on Vancouver Island. New running and cycling routes to be discovered. New swimming holes to find. New...everything!

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Sorry for the delay, everyone! I am in the middle of a move. I am leaving the big city of Vancouver and going a quiet (yet very outdoorsy) suburb of Victoria, BC. New adventures await! Next episode this weekend.

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Things are going to go wrong. Plans are going to fall apart or change. Your perfect approach is going to hit a speedbump. So what should you do? Quit? Get angry? Nope. Adapt!

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It was a hard end to my week. Did it get me down? Hell no! I doubled down on my sleep and mindfulness - winning combination.

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There is a big difference between becoming overtrained vs. overreaching. One is a serious physical issue and one is  a planned period of extra stress. How can you spot the difference.

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Are you rushing through life? Are you hurriedly trying to get to that next interesting event? Do you feel impatient? Are you stubbing your toes and banging your elbows into things? Have unexplained bruises? That's me! And I figured out the cause!

Can you relate? Drop me a line at thelonelytriathlete@gmail.com and let me know I am not alone.

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You know that weird piece of gym equipment you've seen people throwing around? Ya, that hunk of cast iron that looks just too heavy to actually pick up, let along swing around your head? The kettlebell. It's a miraculous ball of metal! Little did I know that a single piece of equipment would be able to transform my body into a quivering, aching, sore pile of flesh. And I love it!

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Triathlon is expensive! The gear, tech, gels and whatnot can cost thousands, even tens of thousands of dollars. I'll never be able to afford to race :( But wait! You actually don't need that much stuff to participate in triathlon. I'll break down the basics for you.

Did I miss something essential? Let me know at thelonelytriathlete@gmail.com

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Major props to The Stoic Coffee Blog for the content of this week's podcast. I've been thinking about the problem of opinions this week. I had a run in with someone on Reddit that centered around opinions. We don't have to have or share an opinion with anyone about anything! How freeing!

Disagree? Share your opinion with me at thelonelytriathlete@gmail.com. Share your opinion? It's OK because I asked for it :)

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I used to be addicted to my heart rate monitor but now I haven't worn one for 2 years. How do I feel about that? I came to grips with it today.

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We all spend so much time swimming and biking and running. Should we also throw in strength training? Who has the time? I have a great solution for you - bodyweight training at home!

Do you want a link to the video I've been training along with for the past 6 months? Email me at thelonelytriathlete@gmail.com and I'll share, no questions asked,

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I'm going to let you in on a BIG change coming soon! It won't happen for a couple more months but I can't wait, I just have to let you know about it early.

Also, if you are interested in hearing about my "AI Coach", drop me a line at thelonelytriathlete@gmail.com and I'll fill you in.

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I think I was wrong about Vitamin E supplementation! I was "tricked" into focusing on the mechanistic behavior of Vitamin E vs. the actual health outcomes. What do I mean? Listen to find out.

Do you disagree with me? Send me a note at thelonelytriathlete@gmail.com. I won't bite.

Studies I reference

Great YouTube explanation: https://www.youtube.com/watch?v=eeYQk7iaXo0&t=531s

Study 1: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD007176.pub2/full

Study 2: https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/

Study 3: https://pubmed.ncbi.nlm.nih.gov/35727272/

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It does! But not without a little help. Keep listening to learn my new secret to wonderful smelling nether regions.

Does your crotch smell better than mine? Please explain how by emailing me at thelonelytriathlete@gmail.com

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Did you know that you have control over your thoughts and beliefs? And because you control what you think you therefore control how you feel? That's right, you are responsible for your own feelings. Imagine the implications that has not only on your sports performance but for your entire life!

If you want to share with me what you thought about this episode's subject, feel free to drop me a line at thelonelytriathlete@gmail.com.

Peace!

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We all have dreams. Most of us never achieve them. Why? Because we think having a wish or a dream is enough when it isn't, we need goals! And the great news is that we can all control whether we set goals or not.

Have you achieved a dream via goal setting? I'd love to hear about it, send me a note at thelnelytriathlete@gmail.com

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This is a no brainer, you have full control over how you train, when you train and how often you train. Even better, you can control the consistent effort that you bring to your training. Easy? Not always. Powerfully effective? Yes!

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The forgotten (or minimized) tool for optimal performance - recovery! You have much more control over your physical and emotional recovery than you may think. I run though a bunch of "keys" to optimize your recovery with an emphasis on sleep. I then end with a discussion on Heart Rate Variability (HRV) and the benefits that can occur from measuring and tracking this metric. Take control of your recovery!

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You have 100% control over what you put in your mouth. So why do you eat things that you know are not good for you? I argue that it is a combination of: history, social and cultural influence, family and friends, laziness and perhaps a lack of intention. But that can be overcome! You can change what you eat (over time) which can have a tremendously positive impact on your health and athletic performance. Let’s discuss!

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I had a terrible week, health-wise. And yes, you will learn if I, as a mighty triathlete, decided to poop in my shorts this week. But as you will learn, I actually had more CONTROL over whether I did or not poop my pants than I thought OR, at the very least, how I felt about doing or not doing that thing.

Folks, it was a hard week.

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Many studies have shown that Hydrogen Enriched Water (regular old water that has extra Hydrogen gas added to it) provides significant health and performance benefits. Over 1,200 studies to date have examined these benefits! I am shocked that I'm only hearing about this now.

Do you drink this enriched water? Have you seen any benefits? Please email me and share, I am fascinated by this! thelonelytriathlete@gmail.com

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I have always, always been an evening person, a sleeper-inner, a night owl. There was no way I would change or could change, it was who  I was. Or was it? All it took to experience a radical transformation was months of consistent sunrises and sunsets.

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I train in an amazing geography. I run next to the ocean with eagles flying overhead and seals watching me from the water. I cycle up mountains. I swim in the ocean (season dependent)  and watch the sunset beside me. MEH!. What is wrong with me? Why am I not overcome with joy and appreciation?

We can all use a little more gratitude in our life. If you have a ethod that works for you I'd love to hear about it at thelonelytriathlete@gmail.com.

Peace!

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Let's face it, Ironman training can be long and/or boring, especially if you do most of it alone. But does it have to ruin your social life? A Reddit user posed this question to the forum and I read through and comment on many of the answers.

How do you avoid your training ruining your social life? I'd love to hear from you at thelonelytriathlete@gmail.com

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Imagine incorporating small, sustainable, unconscious habits into your daily life that result in years of improved health and happiness. It is within your power! You just have to decide to do it.

Let me know the habits you've recently decided to incorporate (or eliminate) at thelonelytriathlete@gmail.com

Peace! 

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Happy New Year!

This year I resolved to do 2 things: reduce my (minor) snoring and increase the strength in my outer hips. What better way to do this than by throwing some good old mouth tape and rubber at the problem. What's that? Listen and find out.

thelonelytriathlete@gmail.com
 

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I am very pleased to share with you a conversation I had with Eric Esposito, a fellow triathlete based in Atlanta, Georgia, USA. He swims, he cycles, he runs, he gets hit by trucks and manages to get back into triathlon. Be inspired as you hear how a fellow athlete didn't let one of his favourite hobbies come to an end on that fateful day on the road.

Check out his social media at:
https://esposwimbikerun.com/
https://youtube.com/c/esposwimbikerun

If you have any inspiring stories you want to share, please drop me a line at thelonelytriathlete@gmail.com. I read them all!

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The Christmas season is upon us and if you are like me, you've experienced or will soon experience the horrible effects of a sugar coma. What is a sugar coma? Tell you what, eat 15 pounds of sugary carbs, load your face with mounds of sugar, eat sugar, sugar, sugar. Then wait 1 hour. You will experience bliss followed by a nightmare of sloth. I can barely type this sentence.

Happy holidays!

Peace.

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Years ago I was scared off vitamin E supplements because studies were coming out that showed negative outcomes. It turns out there is a type of vitamin E that not only shows no negative outcomes after supplementation but over 100 clinical studies show immerse positive outcomes. Sign me up!

If you want a link to the company/supplement that I landed on, email me at thelonelytriathlete@gmail.com and I will happily share the information with you.

Peace!

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Do you take nutritional supplements? Things like protein powders, vitamins, minerals, amino acids, sports drinks, probiotics, etc.? Do  you need to? Well, aside from the occasional protein smoothie  and fish oil capsule, I didn't really think I ate that many supplements. Was I ever wrong!

Do you have a favourite supplement you want to let me know about? Drop me a line at thelonelytriathlete@gmail.com

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Live to 150 years old. Live to 200 or beyond! Can it be possible? Would we even want it? I've been thinking a lot about the current state of anti-aging protocols lately and I have to say, while I am intrigued, it's too much for me to process. Instead, I'm focussing on living healthier not necessarily longer.

Am I missing something? Please educate me at thelonelytriathlete@gmail.com

Peace!

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Don't trust everything you read or hear. Test it. Get additional opinions. Find the consensus of experts. Be a skeptic. It takes effort, I know, but you will be well served by this advice.

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Have you ever accidentally ingested a "sketchy" substance and then had to do a workout? I unknowingly ate a non-performance enhancing drug  and had one of the worst workouts of the year. The worst! Will I take this drug ever again? Yes, it was amazing. But never again before a workout.

Have you done drugs before a workout? Tell me about it at thelonelytriathlete@gmail.com

Peace.

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I am so thankful for the sport of triathlon for preparing me to be able to recover as well as I have from a brain bleed five years ago. Nothing in life is guaranteed!

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In this episode I spontaneously break out into song! Is this is what November does to me? The rains are coming. The winds are coming. The colder temperatures are coming. But the training continues!

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Recovery is essential! If you don't recover well, you can't go 100% in your next training session. I use a lot of methods to ensure maximum recovery, I'll share them with you.

If you have a recovery method or protocol you'd like to share with me, I'd love to hear about it. Drop me a note at thelonelytriathlete@gmail.com

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Among by updates this week I will share with you what happened when I took a dose (not even that high of a dose) of Vitamin B3 (Niacin). Let me say, if I didn't suspect that I would have some sort of reaction, I would have thought I was having a major medical emergency and called 9-1-1!

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Running on a broken toe. Is it even doable? Why would I want to even try? I asked myself this hard question and arrived at a not-so-surprising answer.

Broken anything? Feel free to drop me a line at thelonelytriathlete@gmail.com.

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No, that title isn't a typo. I'm injured AGAIN! Listen in as I describe my latest setback and a Stoic's take on how I should move forward.

Are you currently injured? Share with me so I don't feel so alone at thelonelytriathlete@gmail.com

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2 weeks after my last triathlon I decided to lace up my shoes (actually, I still had my speed laces on so no actual lacing was required) and head out to a local 10K race near my 'hood. It was their 10th anniversary and WOW have they grown. I told some friends what I thought my race time would be, was I right?

I also give a special update on my experience "grounding" for about 2 weeks. Has magic happened?

If you have a grounding/earthing experience to share with me, drop me a line at thelonelytriathlete@gmail.com. I'm very curious.

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Ok, I had a little...mishap during my last race. I was going to keep it to myself but in the spirit of full transparency and public service, I will share all (or most) of the graphic details so you can avoid such a fate. And ladies, there is also a lesson in here for you, too.

Is there a particular horror story you want to share? I'm all ears at thelonelytriathlete@gmail.com

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I've discovered a practice that purports to imbue your body with healing energy and can lead to enhanced recovery and endurance performance. It has the underpinnings of science, the power of personal testimonial and better yet, it's free!

Check out this movie on YouTube if you want to get more clarity and information on the subject.

https://youtu.be/44ddtR0XDVU?si=Vpek2it9rgPHgXR1

If you try this out, I would love to hear you experience. Drop me a line at thelonelytriathlete@gmail.com.

Peace!

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Here is my race re-cap of the Vancouver Triathlon 2023.

The winds were blowing. The waves were crashing. People were refusing to start or being pulled from the ocean after starting. Some were informed that the water temperature was so cold that they HAD to wear a wetsuit. It looked like the toughest Vancouver Triathlon in recent memory. How could I possibly race well?

Let's just say: I'm older...and faster.

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You can train for an Ironman (or 70.3) and still have a vibrant and meaningful family and social life. It might take a little bit of planning and sacrifice but it is 100% possible! Don't believe those that say that it's one or the other.

Feel free to share your thoughts with me about all things triathlon at "thelonelytriathlete@gmail.com"

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Poor pool swimming etiquette, tapering for a race, replacing running shows, Wi-Fi scales, seasonal temperature fluctuations, this episode has it all!

Don't leave me alone in the final week of summer. Email me at "thelonelytriathlete@gmail.com"

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Regular cycling shorts vs. bib shorts, which are better? Listen to this episode to learn my opinion!

And don't leave me hanging, drop me a line and tell me your preferred brand/type of cycling shorts, I'm always on the lookout for a new pair. You can reach me at thelonelytriathlete@gmail.com

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What if you could accept that you will never be the triathlete that you want to be? How would that change your training and racing and enjoyment of the sport? Stick with me, we discuss some basic triathlon psychology in this episode.

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The Japanese have a term called "forest bathing" which is what happens when you get out in nature - you clean your body, mind and soul. I rediscovered my joy of trail running last week and was reminded of just how peaceful and also challenging it can be.

I'm also injured again :(  If you can related, drop me a line at thelonelytriathlete@gmail.com

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Running is fantastic. Knee pain is not! In this episode I deliver the cold, hard truth about what causes knee pain and what you need to do to both prevent it and treat it!

Want me to discuss another triathlon topic? Drop me a line at thelonelytriathlete@gmail.com

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If you've been triathlon training for any length of time you've no doubt enjoyed the feeling of a good recovery week. Less stress on the body and mind, ah!  But all good things must soon come to and end. What can be done to make sure that you come back from these periods of rest and recovery with a healthy dose of enthusiasm and motivation? listen and I'll share what I do.

Do you have any rest and recovery secrets you want to share with me? Drop me a line at thelonelytriathlete@gmail.com

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After 6 months of extra volume and recovering from a back injury (disc/nerves) 6 week before the race...what happened?

As always, feel free to drop me a line at thelonelytriathlete@gmail.com

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With less than 3 days to go before my first Olympic Distance race of the year my thoughts drift towards race preparation.

Are you racing soon? Let me know which race you have upcoming at thelonelytriathlon@gmail.com

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I've been pondering, as I am want to do during my tapering weeks, why I even race triathlon. I actually don't like the racing. I put too much pressure on myself. Buut I do it anyway? Why? Well, there are many good reasons which I will share with you.

I'd really like to know why you participate in triathlon?  Let me know at thelonelytriathlete@gmail.com

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I took the day off work this Friday and had the best day! Hike, cycle, run, swim, I did it all. Listen in as I recap my day's experiences.

Don't forget to say hi at thelonelytriathlete@gmail.com

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For a long time I allowed my ego to get in the way of enjoying my performance in sport. I thought I had it licked but it seems to be raising its ugly head again. What if, due to my injury, I race on July 8 slower than last year? Does that make me a loser? It shouldn't. Listen as I share my struggle with separating my performance with my self-concept.

Please, let me know that I am not alone in this by dropping me a line at thelonelytriathlete@gmail.com

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Another weekend is behind us and I am happy to report that I was able to get through a swim session injury free! I cannot adequately express how relieved I am that the mere act of swimming didn't lead to injury. There is still hope for me. And for you, should you encounter obstacles in your training. Just ask Marcus Aurelius.

Feel free to email me to share your Stoic or non-Stoic thoughts at thelonelytriathlete@gmail.com 

 

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Do you have good habits? Do you have bad habits? Are you even aware of the habits that you have? Something to think about.

Drop me a line at thelonelytriathlete@gmail.com

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Will my deodorant kill me? Will I ever race an Ironman again? Have aliens come to visit us? These thoughts and more on today's episode!

Don't forget, tell me I'm wrong about aliens by emailing me at thelonelytriathlete@gmail.com

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Do you ever wonder what are the best triathlon training plans? Where to find them? Even, how to create them? Well, sit back and get educated as I describe how to get your hands on the most effective triathlon plans out there.

If you think I missed something or just want to drop me a line, email me at thelonelytriathlete@gmail.com

 

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If you've ever been minorly injured or especially seriously injured, I believe that you can recover to participate in sport again. Will you recover to the level of performance that you experienced before the injury? I don't know. Maybe. Maybe not. But I am convinced that you can exceed what you believe is possible. All it takes is belief, patience and a careful plan.

If you have any thoughts about this episode, I'd love to hear them. Email me at thelonelytriathlete@gmail.com.

Train consistently and enjoy!

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I underwent a comprehensive evaluation of my  heart health today.  What did I expect to find? After all, I train 8-10  hours a week, I sleep well, I eat well, I meditate. What I learned frankly surprised me and how I respond to the findings might well have positive and long term impacts to the length and quality of my life!

If you have questions for me I'd be happy to receive them at thelonelytriathlete@gmail.com

Train on!

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Do you ever feel like you are getting bored with your training? You are not alone, turns out there are studies on this very phenomenon.

Hey, feel free to drop me a line and let me know how your training is going at thelonelytriathlete@gmail.com

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I'm struggling to gain momentum since injuring my back. Ironically, my back is absolutely pain free but my hip has now decided to flare up and cause me real pain, despite having given it almost 10 days of rest. What gives?  And now I'm getting a toothache while typing up this description. What's next?

If you want to send an encouraging word drop me a line at theloneytriathlete@gmail.com

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Have you ever procrastinated? Ya, we all do! I stumbled on a few practices that helped me break out of a slump today, sharing to hopefully help you break free of some procrastination today.

It it works for you, share your success with me at thelonelytriathlete@gmail.com

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I have high cholesterol despite very healthy living. My latest doctor immediately offered cholesterol lowering drugs but is that the right solution at the moment? I researched the latest on cholesterol and heart health and what I found surprised me.

As always, feel free to drop me a line at thelonelytriathlete@gmail.com

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1 week and 80% pain free...what's next on my rehab journey. But first, I rattle off the Top 10 countries/cities of my listeners!

Drop me a line to say hello at thelonelytriathlete@gmail.com

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I will be releasing new episodes Monday, Wednesday and Friday, detailing how I am overcoming this frustrating back injury. I'd love to hear from you and how you overcame a troubling injury! Maybe I can share your story on the podcast? You can reach me at thelonelytriathlete@gmail.com.

And apparently I don't know my days of the week. This was recorded on Wednesday, May 31, not Tuesday.

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Why do injuries happen?  Sometimes we know, sometimes we never figure it out. But either way, dealing with them is not fun. 

Commiserate with me at thelonelytriathlete@gmail.com

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Are you struggling with motivation? Are you questioning whether you can (or want to) do you upcoming workout? I've been there. I am there! And I'm here to tell you that you CAN do that upcoming workout.

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I have rediscovered the power of carbohydrates during training that I used to do on only water. 

Feel free to drop me a line at thelonelytriathlete@gmail.com

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I have some new thoughts and experiences to share from my solitary training this month. And I answer a question that I get asked all...the...time.

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Yesterday I skipped a workout. I felt momentarily bad but then realized it was a good thing to do.

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I've always found great effect using both massage and heat therapy on my tired and aching muscles. Now, with portable far-infrared therapy available, I can take that heat element to the next level!

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I am a whopping 1 week into the start of my 2023 training plan and it was a very consistent week. Here are the things that I try and do each day:

-  8 hours in bed per night
- 2-3 minute cold shower after waking
- 10-15 minutes of lightbox therapy in the first hour of waking
- Mushroom supplements (non psychedelics), either a "Master Blend" of 10 different species or a "Fit" blend of 3 species with some adaptogens to improve endurance
- Train in the morning before work
- Adhere to a "mid volume" plan, more than I've ever done to try and make up for 3 months of lost training due to injury and illness

Let me know how you incorporate training into your day by emailing me at thelonelytriathlete@gmail.com

Wishing consistent training for you all!

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Well, it's a new training season and I will be significantly increasing my training volume, which raises the risk of injury. So, I've adopted 3 new recovery strategies to help ward off the old injury bug.

Let me know what you do to keep injury at bay! Drop me a line at thelonelytriathlete@gmail.com

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Another year of training and racing has come and gone! In this episode I summarize some of the habits and practices that worked (and some the didn't) to produce my highest performing triathlon season of my life.

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Sometimes things are going really well in your life. Sometimes they aren't. But just like a roller coaster, give it a few seconds (hours, days, weeks, months) and your direction will change. I'm currently suffering through yet another setback in my triathlon training journey.

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When injured or find yourself with very limited time to train, why not walk? It is much better for maintaining  your fitness than sitting still. 

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Sweat stings my eyes in this humid podcast, coming straight from Costa Rica. I head out on my first run workout in almost 2 months, giving my back a test in the process. As with my cycle workout, there seem to be hills any way you head so hoping I can find a relatively flat route for my first run. And I'll be looking for some cold coconut water at the end.

If you are interested, checkout the Lonely Triathlete YouTube channel here: https://www.youtube.com/channel/UC9lmUEgk9FHNnRFqdgGzL2w

As always, I'd love to hear from you at thelonelytriathlete@gmail.com

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Did I mention that the Pacific coast of Costa Rica is quite HILLY?! Wow. I set out on my first cycling workout to Playa Hermosa. The challenge? It's on the other side of a significant ridge. Well, go big or go home, I guess.

If you are interested, checkout the Lonely Triathlete YouTube channel here: https://www.youtube.com/channel/UC9lmUEgk9FHNnRFqdgGzL2w

As always, I'd love to hear from you at thelonelytriathlete@gmail.com

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Estoy muy bien! I am coming to you live from Costa Rica! The land of "pura vida (pure life). I have to say, this is a taste of paradise. Beautiful beaches, warm ocean, sun, palm trees, fresh coconut water...but how is it for triathlon training?

If you are interested, checkout the Lonely Triathlete YouTube channel here: https://www.youtube.com/channel/UC9lmUEgk9FHNnRFqdgGzL2w

As always, I'd love to hear from you at thelonelytriathlete@gmail.com

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I am taking off soon for an extended vacation to Costa Rica! I am so excited to visit that country (again) and to resume my triathlon training. I haven't trained since Sep 5 and after recovering from a severe back injury and (almost recovered) foot injury I am psyched to dream of swimming, cycling and running again!

Also, I will be posting videos to The Lonely Triathlete YouTube channel, so check those out at https://www.youtube.com/channel/UC9lmUEgk9FHNnRFqdgGzL2w

Talk to you all later!

Todd

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I have an injury update. It isn't good news. Please send some love to thelonelytriathlete@gmail.com

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I made a new friend. Or perhaps we were just reacquainted. Either way, they came into my life at the perfect time. We might even share this friend?

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I finished my second (and last) Olympic Distance triathlon this year and I was faster here and slower there. My thoughts follow!

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I made a mistake, or was it an oversight? In either case, it cost me some extra money. I want to share with you a simple, simple tip that can potentially save you an extra bike expense that you don't need.

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I can stay silent no longer! Basic swimming etiquette is being ignored on the daily and I just have to get stuff off my chest.

Email me at thelonelytriathlete@gmail.com

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Musings on swim, bike and run training from the middle of a Canadian summer.

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After 24 years of racing I finally, finally, placed 3rd in my age group in a triathlon! And, I used a technique that I discovered in one of my first races to do it. First of all, you need to put in the right training, right amount of training and have the luck to have the right mix of people in your category. Then, use this technique and improve your chances to get a medal. It worked for me!

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Pain...suffering...discomfort. As endurance athletes, it is with us a lot. How we relate to it often determines how well (or how happily) we perform!

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I created a strategy for completing tough workouts and in hindsight, it wasn't the best plan.

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You'd think this comes naturally, but it's actually a trainable skill. in this episode I reflect on the important of being in tune with the status of your energy systems.

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It's ok, experiment. It'll be fine!

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Oh, there is nothing like a good massage.  But is it just to feel good?

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I'm bummed. Not only are triathlons expensive but there aren't very many of them close by! What I've decided to do in 2022 to get around this conundrum.

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I've always had a love-hate...mostly dislike relationship with open water swimming. But to get better at it you need to do it, right? Well, I figured out how to actually enjoy open water swimming, much to my surprise.

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Do you ever dread the start of a workout? Maybe your legs are too tired from past workouts, maybe you had a late night, maybe you don't have the emotional energy to really dig deep? I might have found a cure!

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You know those days when you feel like you are fighting an illness, are extra rundown or are  on vacation and just need a workout that is tough enough to challenge you but not so hard or long that it cuts into your life too much? I have discovered the BEST workout for those times.

Drop me a line at thelonelytriathlete@gmail.com and tell me what you think.

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Ever worked out a problem while training? Exercise is great for that! In this episode I hope to bring to your awareness the impact of stress on your physical health and emotional well being and what steps you can take to reduce or eliminate harmful stress.

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Have you heard the "best" triathlon jokes on the Internet? You won't believe what I found.
Please, if you have a better joke, send it to me at thelonelytriathlete@gmail.com

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It has taken me years to discover that I am actually a pretty disciplined person. As I thought about it, I realized there are 6 keys to the way I approach my triathlon training that have earned me that reputation.

1  - Be CLEAR about what you want
2 - LEARN how to get it
3 - COMMIT to it
4 - PLAN to achieve
5 - Embrace the PROCESS
6 - RE-START as needed

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We've heard that triathlon can be an expensive sport because of all of the gear and technology that it requires. The good news is it actually "requires" very little gear.  Then why do so many of us own so much stuff? Well, mostly for comfort and a some for performance enhancement. Over the years I have grown used to, and fallen in love with, certain pieces of gear and in this episode I walk through those most cherished items in my arsenal.

If you have a piece of kit or gear that you love and which  didn't mention, I'd love the hear about it at thelonelytriathlete@gmail.com

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Is there a better way to train to be a faster runner? Wow, is there ever!

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In this podcast I continue with the theme of "things that happened to me while swimming" and this time get into not one but TWO stories that involved me almost dying! Some lessons to learn here.

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Chances are, as a triathlete swimming is your least comfortable discipline. Most of us have a love-hate relationship with swimming and I share a couple memorable stories with you. Have you ever had to apply mouth-mouth resuscitation to a living pimple factory? I share all of the gory details. 

I'd love to hear you own swimming stories! Email me at thelonelytriathlete@gmail.com

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Let's face it, we can all use  a good break from scheduled training between seasons. It is good for us both physically and mentally. So why are there elements about this break that I really don't like? Am I weird or do you experience some of the same emotions?

I'd love to hear your thoughts at thelonelytriathlete@gmail.com

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What thoughts do you have before and during a race? Are you 100% focused on the swim, bike and run? Are you 100% confident? What things run through your head?

In this podcast I will share with you what racing the Olympic Distance was like and what thoughts I had before and during each discipline. 

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I face the same fears before every triathlon race. Lately, I seem to have found some mental antidotes to those fears that enable me to enjoy this sport more fully. Perhaps you can relate? 

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Have you ever been injured but trained through it? What about having the feeling of something not quite feeling right and training through that? Ever ask yourself why you trained through mild to moderate pain? There are 9 days to go before I race in an event that I've been training for for 2 years...and I injured myself! I am so tempted to keep my training schedule... 

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In this episode I challenge the notion that we should "overcome" obstacles rather than define them and find ways to work over, under or through them. I share the greatest challenge and obstacles I've had to work through in my life.

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In this episode I ruminate about:

- heavy sweating
- salty sweating
- calories in a workout
- why is an "easy" run never easy?
- Random thoughts while running

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In this episode I introduce who I am and why I created this podcast!

- Middle aged amateur triathlete
- Providing inspirational and personal content
- Take me along with you as a virtual triathlete friend

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