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Paula raced the Ironman World Championship in Kona, and this is the full, unfiltered debrief. No questions this week. Just Paula, Eric, and Nick working through the whole day: the rough, choppy swim, the windy bike leg, and a marathon that became something else entirely. This episode is the whole story: The days leading into Kona: the commitments, the exhaustion, the headaches, and whether the race week experience matched four years of FOMOThe TTL Kona Donut Run recap, Malasadas, two kilometers in the heat, and a star-studded crowdThe swim: rough conditions, a swollen lip, disorientation near the far buoy, and finishing in good position despite it allThe bike: treating the first half like a 70.3, riding above watts to chase people, Race Ranger dynamics, and what Paula would do differentlyNavigating the aid stations in 28mph crosswinds on a day when the fastest male pro bike split was 4:11The run: from the first steps on Ali'i Drive to the Energy Lab turnaround and back, what it actually felt like, minute by minuteRachel Zelenkas, Kat Matthews, and the camaraderie that got Paula to the finish lineLucy Charles, Solveig Løvseth, and a day that humbled the entire pro fieldWhether finishing without a medical reason to stop is something to be proud ofWhat Paula thinks about doing it againKona TTL gear still available, Energy Lab hats, Castelli technical apparel, socks, and swim capsA big thank you to our podcast supporters who keep the podcast alive. To help support the podcast, and if you have a question for next week, head over to ThatTriathlonLife.com/podcast

Just the boys this week. We're recording live from Kona, a couple of days before Paula toes the line at the Ironman World Championship. Eric and Nick recap the week so far, including the TTL Donut Run, which brought out some familiar faces including Flora Duffy, Heather Jackson, and Jodie Stimpson. Then listener submitted questions. This week we discussed: Kona race week: what it's actually like to be here, the energy, the chaos, and the pro athlete sightingsThe TTL Kona Donut Run recap, malasadas, a big turnout, and some A-list companyBest apps for finding triathlon training routes, gravel rides, and camping spotsHip mobility stretches that actually workWould Nick take over from Bob Babbitt someday, and what would he call the series?Miscounting laps in the pool: do you shorten the next interval or just carry on?Advice to your past selves at the inception of TTL, and what it means for anyone building something big from scratchSurviving washboard gravel roads: positioning, speed, and whether anything actually helpsHydration on long trail and gravel rides with no gas stations in sightBacking out of a race you signed up for with a friend, how to feel about itWhy marathon swimmers hold 1:10 per 100m for 10K but pro triathletes swim 1:20 for 3.8KA big thank you to our podcast supporters who keep the podcast alive. To submit a question and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

One week out from leaving for Kona, Paula is in the background sketching the donut run poster while we record. We open with a busy weekend of racing, Augusta 70.3, the World Triathlon Grand Final sprint in Pontevedra, and UCI Road Racing Worlds, then get into Team TTL applications opening today, the Kona donut run details, and your questions. This week we discussed: Augusta 70.3 results: Lydia Russell wins, Samantha Skold third, Adele Likin's wrong turn with two miles to go, and what it highlights about race coverageThe Grand Final sprint finish: Matt Hauser wins the race, Vasco Vilaça wins the world title, and whether Matt held his lineAerodynamic gravel bikes: what pro racing demands of equipment and what it means for the regular consumerTeam TTL and TTL Racing Division applications are open now through October 19th, what the Racing Division is, who it's for, and how it's different from the main teamKona TTL Donut Run: Wednesday October 7th, 2pm, featuring malasadasTeam Canada Kona shakeout run: Monday October 5th, 8am, hosted by Lisa Bentley at Big Island Running Co.FTP tests for seasoned athletes: how often pros actually do them, what Paulo Sousa uses instead, and why the scariest version might actually be a QOM climb you care aboutNick's volume experiment: six minutes off a 27-minute climb after a month of Z2 onlyPaula's Ironman swim set: 10x400 on 15 seconds rest, no toys, no alternatives (well, maybe five 800s)Rest days vs. active recovery: how often Paula and Eric actually take full days off Backyard ultras: how long could each of them last, and why laps are their own special kind of sufferingStrength training in a triathlon program: how to stay consistent without it wrecking your other sessionsLooking up race results and imagining where you would have finished First 70.3 Worlds advice: why going three weeks early might be the wrong move, and what Paula's Kona build has taught her about not putting races on a pedestalThe creative process in music and video: prosody, co-creation, and why you can't make art formulaic even when you really want toA big thank you to our podcast supporters who keep the podcast alive. To submit a question and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

We're recording at 7:15pm and going to bed at 7:30, which means we are bending time and space to record this. First up: TTL Mad Libs, a new segment submitted by Mike the Botox guy, in which we fill in a Kona race guide and somehow end up with Pierce Brosnan at the finish line. Then we get through a full question bag before someone's bedtime. This week we discussed: Kona apparel update: almost everything sold out; what's still available at the Castelli booth on race day and why you can't say "Kona" inside the expoYour proudest Strava CR or QOM — Eric's COVID-era Portland climb rampage, Paula's Bend segments, and Nick's Santa Monica Pier sprint UpLosing 30-45 seconds per mile in the second half of a 70.3 run: fitness limiter, pacing problem, or both?How pro personal needs bottles work at 70.3 Worlds — the sticker system, race number order, and why Paula's never actually used oneThe best triathlon commentatorsShould athlete vitals be shown on the broadcast? Alcohol before a key race — how Paula and Eric have approached it differently this year, and the NA whiskey price problemWaterproof shoes for a 240-mile trail race: Gore-Tex uppers, the bathtub water retention test, and the dry pair rotation strategyCooling techniques for extreme heat: ice bandanas, hands, neck, and where not to put ice cubesAero helmets, bucket hats, and the Omius — where the line is between functional and ridiculousTorn wetsuit: repair it, cut the sleeves off, or buy new? A big thank you to our podcast supporters who keep the podcast alive. To submit a question — or a Mad Libs — head over to ThatTriathlonLife.com/podcast

Paula and Eric are home from Nice, jet lagged, and ready to talk about it. Paula raced 70.3 World Championships on a course that demands technical descending skills built over years on European roads, and still finished top ten. The swim packs that split apart, arriving at the Col de Vance already fatigued, the Race Ranger rules that disrupted everyone's rhythm on the climb, a drafting incident that was caught live on the broadcast, fueling on a demanding course, and then on to questions. This week we discussed: Paula's 70.3 Worlds Nice full debrief: swim tactics, the Col de Vance, descending faster than 2019, and what the run actually felt likeThe on-camera drafting incident explained, what Race Ranger rules require, what happened on the climb, and the personal apology that followed the next dayWhy Kristian Blummenfelt's 1:05:12 half marathon off the bike might make more sense on this specific course than it looksKatie Schide showing up at the turnaround on the run course, and what it meant to Paula to see her thereThe Nice croissant run: hundreds of people, one visit from the French policeTTL Kona edition apparel launches Thursday, limited numbers, no pre-order, Foreign Rider collabDoes cadence actually matter for cyclists, or is it just a distraction from the real problem?Wheel-on vs. direct drive trainers for a new TT bike: what actually mattersBucket hats in triathlon: sun protection or aesthetic surrender?Where to position your support crew on a 70.3 run course for maximum impactRunning downhills without destroying your knees: shoe fit, grip, and why sizing up a full size might be the culpritMaking mountainous training roads translate to triathlon-specific fitnessTaper week from two pro perspectives: structure, what feeling bad on Tuesday actually means, and why consistency beats reinvention every timeA big thank you to our podcast supporters who keep the podcast alive. To submit a question and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

Nick and Eric are recording live from Nice, France ahead of 70.3 World Championships. Fresh off an open water swim in the Med, about to head out for a ride, the boys talk triathlon while Paula is in race week mode and sitting this one out. This week we discussed: Live from Nice: what it's been like being here for 70.3 Worlds, and how the experience compares to KonaIronman events selling out in under twelve minutes, should there be a qualification requirement before signing up for a full or half distance race?A triathlete was bitten by an alligator training on the Augusta 70.3 swim course, how much does wildlife factor into race choices, and where's the line between rational and irrational fear?Brody's stats are in, if you had 40+ hours a week to train him, could you make him go pro by 35 with four kids? Be brutal.Power meters for a TT bike on a budget: single vs. dual sided, left vs. right, and whether pedal-based makes more senseRoad cycling etiquette and how to deal with aggressive drivers without letting it derail a hard sessionWatch recommendations for someone who splits time equally between road speed work and long trail daysDealing with race morning appetite issues when nothing you try in training translates to the start lineCold water adaptation for a no-wetsuit open water race in Lake Tahoe when you live somewhere hot, cold plunge, AC, or just suffer?The most meaningful lesson each has learned from the otherA big thank you to our podcast supporters who keep the podcast alive. To submit a question and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

Nick is recording from his neighbor's WiFi, Eric's in the van, Paula is doing her own audio engineering, but the gang got it together anyway! We kick things off with an airline Rapid Fire before getting into a full question bag that covers racing, going pro, travel logistics, and a Chattanooga guide for a UK family about to combine 70.3 Worlds with Disney World. This week we discussed: Airline rapid fire: favorite snack, drink, seat, airline, and Paula's method for dealing with an overweight bag at the counterShould there be a separate finish line tape for the top age grouper at Ironman races with a pro field?Is there anything in triathlon that matches the euphoria of finally landing a skateboarding trick?Run form analysis: when to think about it, when to leave it alone, Paula's mirror trick on the Kickr Run, and why fixing one thing can break something else up the chainAirline luggage horror stories — Eric's €550 Lufthansa bill and why United loyalty is a financial decisionTurning pro: do you actually need a lawyer, contract clauses worth paying attention to, and where to train when you make the jumpOpen water vs. pool for easy swims in summer, is it even a question?Feeling flat, disconnected, and off 17 days out from Ironman Wisconsin, what's actually happening and what to do about itChattanooga as a destination for a UK family combining 70.3 Worlds with Disney World: the honest guide, how many days at Disney is too many, and what to actually expect from the cityA big thank you to our podcast supporters who keep the podcast alive. To submit a question and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast ———————— Wahoo Kickr (link)

Paula and Eric are back from five days in Kona. Riding the Queen K in both calm and full-crosswind conditions, running the Energy Lab, and getting the lay of the land before race week. Eric also cracked a rim on post-hurricane debris in the shoulder. Meanwhile, Paula made the Canadian national team for UCI Time Trial Worlds in Montreal and had to turn it down. After some Bike Tech with Eric about traveling with pedals, we get into both before moving to questions. This week we discussed: Paula and Eric's Kona recon trip: Queen K conditions, the Hawi climb and descent, what the Energy Lab actually feels like, and why knowing the course before race week mattersThe Kona heat: over rated?Eric cracks a rim on hurricane debris in the shoulder, and a local cyclist pulls over before Paula even noticesPaula makes the Canadian national team for UCI TT Worlds in MontrealWhy sleeveless suits dominate short course and sleeved suits dominate long courseDo sprint intervals have a place in triathlon training, and at what distance do they stop mattering?Planning bike intervals on hilly routes when the downhills don't cooperate with your workout structureNice vs. Marbella: which descent is actually scarier for 70.3 Worlds age groupers?Trail and fire road etiquette: who has right of way, and what went wrong on Paula's run this weekGetting the most out of a gravel bike for a 70.3, tires, aerobars, and what's actually worth spending money onCycling and running cadence: training vs. racing, and high-cadence drills that actually workShould triathletes plan an off-year every few seasons to reset cumulative fatigue, and what COVID accidentally proved about thisA big thank you to our podcast supporters who keep the podcast alive. To submit a question and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

Nobody knew Paula was racing, not her inner circle, barely even Paula herself until she was already on the plane to Vancouver. Three weeks out from Kona, she lined up at T100 Vancouver against an elite international field with zero expectations and finished fourth. We get the full race recap: the ocean current swim, the Race Ranger chaos on the bike that had Eric firing off texts from the couch, why riding to the front was the only move that made sense, and what it felt like to run a controlled 3:45/km pace and feel totally fine doing it. Then we debut a new segment, Rate It, get into your questions, and have a conversations about what it's like to be the partner on the sideline. This week we discussed: Paula's surprise T100 Vancouver recap: the decision to race, the ocean current swim, Race Ranger draft zone chaos on the bike, and running to a fourth place finish on fresh-ish Ironman legsThe T100 format from an athlete's perspective: what it does brilliantly, why the fields keep coming back, and an honest conversation about whether the series is sustainable long-termNew segment, Rate It: having multiple bikes, open water swimming vs. pool, training and racing with a smartwatch, and local eventsThe best and hardest thing about watching your partner race — Eric on the joy, the grief, and the slow process of making peace with a changing athletic identityHow big is Paula's team, really? The case for keeping it small, why Eric doing bike mechanics at 10pm beats hiring anyone, and what Carmen Small couldn't believe when she came to 70.3 WorldsSwimrun gear on a budget: buoy size, paddle advice, whether you need trail shoes, and how the transition between swim and run actually works with paddles on your wristsSelf-confidence anxiety when training and racing with others — what it actually means when someone chooses you as their swim run partnerPaula and Eric are tentatively planning an Austin swimrun in November. The road to Qatar goes through Austin, Texas. Eric floats an idea. Everyone pretends it's not happening.A big thank you to our podcast supporters who keep the podcast alive. To submit a question and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

It's a warm, smoky evening in Bend, the kind where you drive to Sisters for training and now you're recording a podcast instead of sleeping. We kept it deliberate and efficient this week, which means we absolutely went off on mattresses, California Chicken Cafe, and ice cream. In between, a great bag of questions. This week we discussed: 1x vs. 2x drivetrains: the actual advantages of each and why most people should just stick with a two byWhen to stop pedaling and tuck on a descentDraft-legal racing for a first-timer: how the pace works at the start of each leg, why staying near the front of a group saves energyBuild our ideal triathlon city using places we've actually been: road running, trail running, road cycling, gravel/MTB, open water swimming, airport, coffee, pastries, donuts, restaurants, and weatherXterra racing and the suffering question: is it a matter of learning to dig deeper or a matter of training?Getting comfortable in aero on a TT bike when you're scared, Paula's day-before-Challenge-Daytona story and why race day has a way of sorting it outHow many pro races have Eric and Paula actually done? Pro Tri News has a number that may or may not be rightCrank length and hip injury: when to experiment with shorter cranks and when to leave well enough aloneWhat actually constitutes good bike technique, and whether the pedal stroke matters as much as Eric thinks it doesLong rides on a gravel rail trail vs. TT bike before an IronmanAQI thresholds for training in wildfire smokeHeart rate spikes in T2 from bike to run, what's happening physiologically and the breathing reset trickDisney princess themed bikesA big thank you to our podcast supporters who keep the podcast alive. To submit a question and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

We're loopy, and apparently incapable of saying basic words out loud, which means it's a great episode. We kick things off with a new This or That segment that goes off the rails almost immediately, then get into ten listener questions that end up going somewhere unexpected. Big week energy after the last two, different energy this week. This week we discussed: This or That: firm surface with cushy shoe vs. cushy surface with firm shoe, foggy goggles vs. foggy conditions, and a third option Nick almost said on a family podcastDo pros ever truly go 100%? The difference between not pushing hard and deliberately leaving something for future races, and why Paula once backed off to help a rival keep pointsWho are the most polished, professional pros on the circuit, and who gets results while doing their own thing? (Morgan Pearson, Ari Klau, and Jackie Hering all come up)What Paula actually did in the five hours between finishing Ironman Lake Placid and heading to dinner, and why she did almost none of the "right" recovery thingsGrandpa Hector's Colnago: how to keep a vintage bike in storage without letting it deteriorateDo pros want splits from strangers on course? When it helps, when it doesn't, and why they'll never acknowledge you even if they love itTraining through heartbreak: Paula's honest answer, Eric's RV-in-the-desert approach, and Nick's experience of it being the hardest time of his lifeThe Canadian Prime Minister shouted out Paula on Ironman Lake Placid, the story behind how that might have happenedTriathlon nightmares: missing the start, cascading gear failures, and why the dream is always the logistics, never the actual sufferingPassing etiquette in races: when to say "on your left," when not to, and AirPods on a single track trail (Eric has feelings)Coaching high school swimming when you're a triathlete, and the unexpected parallels between inspiring athletes and inspiring music studentsWhy Nick fell in love with triathlon: the objectivity of it, the contrast with musicA big thank you to our podcast supporters who keep the podcast alive. This week's random supporter winner is Joyce Leary! Joyce, your Thump instant coffee is on the way! To submit a question and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

Things are back to normal in Bend and Los Angeles. Paula's quads have finally recovered, training is back on, and we've got a full question bag to get through. We open with a food theme Rapid Fire, check in on what post-race blues actually feel like after something as big as Lake Placid, and get into the philosophy of fear in sport: before races, before hard sessions, and why accepting the thing you're scared of is usually what makes it less scary. Then your questions. This week we discussed: Food rapid fire: favorite ice cream, juice, bagel, donut, and pasta sauce What post-race blues actually feel like after a big result — why the further you get from the day, the more you want to go backFear in sport: how pro athlete fear differs from age group fear, what makes race morning dread feel inescapable, and whether doing hard training sessions produces the same feelingThe best thing you can do to mitigate pre-race fear: start one month out, not the night beforeHow much time should you spend in aero position training for a 70.3? Jedi mind tricks for hard sessions and long racesMountain bike and off-road race passing etiquette: whose job is it to get out of the way?Was the women's finish line box-out at San Diego International Triathlon bad sportsmanship? Youth sports and raising athletic kids: what Paula, Eric, and Nick each took from childhood sportChallenge Roth 2027: all three are Roth curiousWhat influence has each other's racing had on what you want to do? Paula on Eric's ultras, Eric on Paula's IronmanA big thank you to our podcast supporters who keep the podcast alive. To submit a question and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

Paula Findlay wins Ironman Lake Placid on her very first full distance triathlon attempt. Setting the bike course record, ringing the first-timer's bell, and crossing the tape after one of the most composed performances of the year. Nick and Eric were both on course for the day, and this week all three of us sit down to relive every moment: the cold non-wetsuit swim chasing Chelsea Sodaro, the wind-whipped bike ride where Paula refused to let the gusts derail nine months of preparation, the broken flask on the run, running a 1:24 half marathon split before her quads staged a full revolt, talking herself through lonely miles of River Road, and what it actually felt like to turn into the Olympic oval. This week we discussed: Paula's full Ironman Lake Placid race recap: swim, bike, run, and every mental moment in betweenRacing without a wetsuit in cold windy weather — staying warm, not panicking off the bike, and why the cold nearly derailed the first 45 minutesRiding through 28mph gusts: how Paula stayed in her aerobars when everything in her said sit upThe Marta Sanchez dynamic: running together through the first half, trusting her experience, and slowly stretching the gapQuad cramping from mile 13 of the marathon and choosing to keep running anywayRinging the first-timer's bellThe med tent, the wheelchair, and what "empty" actually feels like after an IronmanHow Eric and Nick tracked splits all day: whiteboard shorthand, the Iron Man app, texts from people on course, and educated guessesWhat Paula discovered about herself: long activities are a mindset, not a personality typeThe timing chip chafe solution that actually worked (and the neck chafe that still didn't)TTL team finished 4th in the team competition — in their first year150 people at the Lake Placid donut run and the volunteer team who drove 45 minutes for donutsIs it better to race a new distance naive, or knowing what's coming? Paula answers just days after finding outLong run advice for Ironman training: why 30K is probably enough, and why Paula wishes she'd run more pavementTTL Kona merch is happening, and so is NiceSamantha Skold qualifies for Kona off the back of a career-best run at Lake PlacidA big thank you to our podcast supporters who keep the podcast alive — this pod has no ads, and your support is what makes it possible. To submit a question and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

We're recording in person in Lake Placid, two days before Paula toes the line at her first-ever Ironman. She's feeling good, she's excited, and she's ready. We get into all of it before diving into your questions. It's a full bag this week, from the science of optimal racing temperatures to the very real question of how big the jump from 70.3 to full distance actually is, timed perfectly with Paula about to find out for herself. This week we discussed: Paula's first Ironman Lake Placid preview: how she's feeling, what's got her excited, and what it's actually like to prepare for your first fullHow big is the jump from 70.3 to full Ironman — physically, mentally, and nutritionally — and how much does long-term base carry through?Optimal racing temperatures for endurance performance: does the 40°F–55°F research match real-world experience?Switching from power meter pedals to a crank-based system, what road pedal systems we've tried and why we ride what we rideRenting a tri bike vs. flying with a bike box: which scenarios tip the scales either way, especially internationallyWahoo Kickr Bike Pro deep dive: aerobar options, dialing in fit, and how well the bike fitness transfers to race day What is Elise Lagerstrom's running Eddington number? Richard from the UK asked the question we all wanted answeredHow to buy a TT bike when no local shop carries them, a guide for making a big investment without being able to test ride firstDraft-legal racing tactics for a first-timer heading to Age Group Worlds: the two or three things you actually need to knowThe Wahoo-Coros partnership: has anyone made the switch, and what do we think of Coros watches?Tubeless tire setup for racing: is it worth upgrading your wheelset, and what do you actually do if you flat during an Ironman?Current coaching setups across the TTL crew, is Paula still working with Carmen Small on the bike?Hill repeat steepness: what grade are you actually looking for and does it matter?A big thank you to our podcast supporters who keep the podcast alive! To submit a question for the podcast and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast

Elise Lagerstrom — Eric's sister and two-time desert ultra champion — joins us to recount winning the Gobi March outright, becoming the first woman in the race's 20-year history to beat all men across a 250-kilometer, seven-day self-supported ultra through central Mongolia. We cover everything: the emergency electrolyte crisis at mile 12, how she managed a 52-minute buffer over second place through the legendary 80-kilometer Stage 4 long march, what carrying a 25-pound pack for 155 miles has to do with running ability, and why this kind of racing is so much more tactical than it looks. Then Paula emerges from a rough morning to join us for the second half. This week we discussed: Elise Lagerstrom's Gobi March race recap: the first woman to win the 250K Mongolian desert ultra outright in 20 years of the eventSelf-supported racing explained: what you carry, what the race provides, and how the tent situation worksStage 4 long march — 80 kilometers in a single day and why Elise knew it was her momentThe near-crisis at mile 12 and how she corrected her electrolyte strategy mid-raceWhy running ability matters less than you think in a 30-hour race Racing vs. surviving: how tactical the Gobi March actually gets, day by dayThe Roth swim controversy: how the men's field used a coordinated swim paceline to finally beat ChristianPaula's take on Alanis Siffert's stunning Roth win — and her 2:45 marathonShould this new collegiate national champion race his first pro 70.3 on a road bike?Altitude racing tips for Leadville: heat training as the poor man's altitude prep, and the two-weeks-or-right-before ruleWhen should you replace your running shoes — and the case for buying three pairs at onceHow motivation in triathlon evolves: from proving yourself to something harder to namePaula's first Iron Man in two weeks: wetsuit neck chafe solutions, and why Paula hates the words "Ironman training"Donut run at Lake Placid: Friday, 3 PM — come find usA big thank you to our podcast supporters who keep the podcast alive! To submit a question for the podcast and to become a podcast supporter, head over to ThatTriathlonLife.com/podcast