The Weekly Word Podcast

Ep 169: Athlete Mission Statement Dec 01, 2021

How an Athlete Mission Statement can dramatically improve the quality of your life, and how to write your own.

Episode Intro [0:57]
Athlete Mission Statement Introduced [3:28]
Athlete Mission Statement Defined [7:55]
Why is an Athlete Mission Statement Important [8:54]
Athlete Mission Statement Examples [22:34]
Step 1 – How to Write your Athlete Mission Statement [36:15]
Step 2 – Articulate Your Most Important Goals [37:38]
Step 3 – What Legacy Do You Want To Leave? [46:32]
Questions to Help Set Your Legacy [54:18]
Athlete Mission Statement Conclusion [1:04:08]
“Treat one as they are, and they will remain as they are” [1:09:52]
Women’s Wellness Retreat [1:18:24]
Episode Outro [1:23:13]

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Ep 168: Is Your Head In The Right Place? Nov 18, 2021

AIMP Challenge Week lessons, how to think about Strava, and the struggle of managing time in this ultra endurance lifestyle.

- Intro – Go Explore [1:46]
- Challenge Week Lessons Learned [3:57]
- Stop ‘Showing Up’ [16:23]
- Strava Debate [26:42]
- These Sports Are Made Up [1:05:20]
- Tom’s Ultra Cycling Adventure Example [1:09:23]
- David’s Challenge Week [1:19:39]
- The Struggle of Managing Time [1:22:18]

2022 AIMP Events [1:31:07]
Closing: We Can Do So Much More [1:33:20]

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Ep 167: Listener Email Questions Nov 01, 2021

Answering listener email questions regarding Zone 2 & heat, how to pace an ultra, how to build a great crew, optimal swimming kick, racing after injury, and the mindset of doing the work!

Intro 0:59
Jordan Peterson Quote 2:07
Picking Races Through a Season 6:26
Low Carb Diet & Ketoacidosis 10:23
Reading Recommendations on Heart Rate Training? 18:53
Improving Swimming Kick 21:16
Zone 2 Heart Rate in the Heat 29:06
Racing Possible Post Injury? 33:55
You’ve Got To Do The Work! 40:04
Stomach & Core Issues Pool Swimming 46:38
Pacing a Flat Ultramarathon 49:15
Tips for Building a Great Crew 53:37
Indoor Cycling Interval Workouts 1:18:10

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Ep 166: Interview on TrainingPeaks CoachCast Oct 23, 2021

Chris is interviewed by Dirk Friel, co-founder of TrainingPeaks [4:09]

Training Peaks CoachCast

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Ep 165: DNF Thoughts, AIMP Challenge Preview Oct 01, 2021

Tahoe swim crossing recap, how to think about a DNF (Did Not Finish), the mindset to bring to a grand challenge, showing up WITH INTENTION!

Tahoe Swim Debrief; how to think about a DNF [7:53]
-AIMP Challenge Week Preview [1:02:17]
How dependent to be on Ironman Aid Stations [1:18:09]
Corros watch review [1:22:42]
How to get zones from the 5×1-mile test [1:26:32]
Thoughts on Open Water Swimming [1:28:58]
When is it useful to hire a coach [1:31:23]
Hope = Will + Way [1:44:30]

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Ep 164: The Example Race Debrief Sep 10, 2021

How to think about and write a Race Debrief, in order to optimize your next Race Plan. As with the last episode, we use a 50K trail ultra as an example.

Intro – Intention in Planning Your Events [1:03]
Value of a Race Plan and Debrief [7:46]
Example Race Debrief – Shadow of the Giants 50K [19:29]
Writing Your Own Training Plan – Keep It Consistent [1:10:14]
50K vs 100K Ultramarathon Nutrition [1:14:50]
Outro – Practice the Athlete’s Mindset [1:18:10]
‘Rise’ Music [1:20:08]

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Ep 163: The Ultramarathon Race Day Plan Aug 20, 2021

How to think through your ultramarathon race day planning [25:27], and a marathon swim training update!

Episode Intro [0:43]
Tahoe Marathon Swim Training Update [5:16]
The Journey vs The Outcome [12:31]
Ultra Swim Nutrition [14:33]
Taking a Pause in an Ultra Endurance Event [19:13]
Fueling Best Practices [21:09]
Fueling in High Heat [22:12]
Ultramarathon Race Day Plan Deep Dive [25:27]

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Ep 162: Listener Email Questions Jul 15, 2021

Listener email questions answered, from nuances of HR testing, to Ironman pacing and strategy, to how the endurance mindset plays out in daily life.

Intro [1:43]
Heart Rate Zones for run vs bike [7:29]
Re-testing HR Zones in different climates, temperatures, seasons [9:59]
HR vs Watts vs Perceived Effort [12:30]
How often do you look at your watch during a workout? [15:11]
Faster vs Slower Training [16:30]
Don’t Judge Yourself; Accept and Forgive Where You Are Currently [19:50]
Ironman Pacing and Race Strategy [23:51]
No such thing as a fast first Ironman [26:43]
Determining Ironman Bike Effort [27:39]
Nutrition for first Ironman [36:57]
Kilojoules to Preidict Kcal (Calories) on the Bike [39:36]
Chris’s Ironman Training Progression [51:05]
Pedaling Squares Explained [59:49]
How to prevent injury? Does cross-training help? [1:03:42]
The challenge of fitting training into our lives [1:18:46]
Outro Music ‘Rise’ [1:20:36]

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Ep 161: Sonoma Tri Camp Debrief & Lessons Jun 08, 2021

Lessons and insights from the annual AIMP Triathlon Camp in Sonoma County, California.

<ul>
<li>Intro [2:22]</li>
<li>AIMP Sonoma Tri Camp Debrief [5:59]</li>
<li>Swim Stroke for Triathlon vs Pool [27:43]</li>
<li>Intro to Live Recording [40:10]</li>
<li>Live Recording of Tri Camp Discussion [41:29]</li>
<li>Outro [1:40:30]</li>
<ul>

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Ep 160: Consult – Making a Training Plan Stick May 23, 2021

How do you take a training plan and execute it sustainably given all the demands of life, work, and family? Join Chris in a consult call discussing how to make a plan become reality.

Intro to the Weekly Word Podcast [2:26]
Intro to the Consult Call – Where the Plan Meets Real Life [4:59]
Consult Call – How to Structure an Ultra Running Lifestyle [12:53]
Outro [1:11:27]

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Ep 159: Live Q&A May 18, 2021

Enjoy this Live Listener Q&A held recently over Zoom!

Questions Answered:

How to structure a return to swim training? [5:36]
When should I reduce strength training? [10:26]
When should I shift from Zone 2? [12:36]
How should I train for multiple ultra events happening close together? [16:32]
‘Carb Loading’ before an event? [20:51]
How do I time strength and interval work amidst running a 50K (31mi) every week? [25:47] & [27:05]
Plant-based nutrition advice for high-volume training? [26:20] & [33:55]
What is the value of Zone 2 while training under 10 hours per week? [42:26]
How should I train to manage fueling and hydration for an unsupported ultra adventure? [44:21]
What daily information is most valuable from the athlete to their coach? [51:15]
When should I do field tests? [54:20]
How do I deal with calf pain? [58:47]

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Ep 158: Intention, Lessons from Ultra Events Apr 13, 2021

A deep dive into the importance of Intention (from the Purpose, Intention, Clarity series), Smarter Better Faster Stronger Explained, our approach to coaching, the 67-mile Backbone Trail Adventure Report, CA Coast Ride Report, and lots of ultra-endurance lessons learned!

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Gabi Maudiere: Anti-diet Athlete Coach https://gabi-maudiere.com/
Path Running Apparel: https://pathprojects.com/
AIMP Coaching: www.aimpcoaching.com

Welcome to the Weekly Word Podcast [1:12]
Better Smarter Faster Stronger [7:13]
Awareness is the Master Skill [14:02]
Learn from the Experience of Others [19:46]
Chris’s Position on Coaching [25:29]
Intention Explained [29:43]
Four Components of Intention [44:46]
How We Coach [1:00:42]
Backbone Trail Event [1:06:14]
Backbone Race Report [1:14:30]
Lessons Learned Ultra Running [1:28:11]
Don’t Rush Aid Stations [1:35:57]
California Coast Ride Recap [1:50:55]
Life & Training Update [2:01:51]
Outro [2:11:30]

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Ep 157: Intention & Clarity, Ultraman Training, Ultra Swimming Mar 13, 2021

Part 2 & 3 of the ‘Clarity, Intention, Purpose’ Series.

Timestamps:

Intention & Clarity Explained	1:07
21-mile Swim Prep Across Lake Tahoe	19:59
Lake Sonoma Triathlon Camp Announcement	21:28
Cold Water Swim Prep & Gaining Weight	23:12
You Are In Competition With The Ideal In Your Mind	28:50
How To Bring Intention To A Workout When Mentally Drained	58:03
You Can Only Do Your Potential	1:02:39
Putting Cancelled Events In Perspective	1:05:52
Cost Of Showing Up Without Intention	1:09:27
How Far Should You Go With Setting Intention	1:10:36
Habits For An Athlete’s Consistency	1:15:12
Just Get Sh*t Done	1:20:44
Ultraman Training Q&A	1:30:51
Swimming Intervals vs Sendoff & Touch Time	1:56:25
Closing: Anyone Can Be An Athlete	1:59:18

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EP 156: Q&A – Mindset, Multisport Prep, Paddling, Real Food vs Gels Feb 12, 2021

Beginner Mindset, Multisport event prep (Coast to Coast New Zealand)
Ultra paddling prep
StrechCordz vs swim training, real food vs gels
The hilarious story of Chris’s first Ironman.

Upcoming Events

Mar 3-7 California Coast Ride – San Francisco > San Diego
Apr 22-25 AIMP Triathlon Camp – Healdsburg, CA https://www.thecamp.co/
Sep 22-25 Oregon Coast Ride – Portland > San Francisco www.aimpchoaching.com for details

Intro, 2021 Event Announcements	2:15
Multisport Event Prep – Coast to Coast New Zealand	10:27
Strength Exercises for Kayaking	21:14
Aerobic Training for Multisport Events	24:25
Listener Shoutout: Self-curated Trail Marathon in Germany	41:23
Ultra Paddling Training	43:28
Determining Zone 2 for Swimming & Paddling	51:36
Listener Shoutout: Racing at 48	53:20
StrechCordz – When to use for dry land swim training, when to not	54:27
How Important is the Swim in Ironman Triathlon	56:44
Mindset is what makes an Athlete an Athlete	1:03:08
How to Approach Your First Ultra Endurance Event	1:05:35
Hilarious: Chris’s First Ironman Triathlon – Epic Fail	1:07:27
Benefits of Going Out Too Fast	1:16:55
Racing at 48 Continued	1:20:15
Bike Pump vs CO2	1:22:13
Real Food vs Bars and Gels in Ultras	1:27:07

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EP 155: Purpose Jan 29, 2021

Part 1 of the 3-Part Series: Purpose, Intention, Clarity.

1:27	Intro
6:37	Purpose in the Athlete Explained
34:42	Purpose Discussion Intro
35:36	To Make You A Better Athlete
36:14	Relationship Between Purpose, Clarity, Intention
39:47	Going Deeper Into Your ‘Why’
47:39	Common Athlete ‘Why’ Answers
53:19	How Do You Know When You Have Dug Deep Enough?
57:28	Chris’s Evolving ‘Why’
1:07:06	“Today Is A Great Day To Die” and Letting Go of Attachment to the Outcome
1:12:03	What To Do With Your ‘Why’
1:13:44	Should You Share Your ‘Why’?
1:15:06	What It Feels Like To Find Your Deepest ‘Why’
1:20:49	Microphone Blooper

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The Weekly Word Podcast Episode 154 Jan 07, 2021

Chris introduces his assistant coach David on the Weekly Word Podcast and shares a sampling of a longer conversation about many of the ways mindset challenges come up in the life of an athlete.

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The Weekly Word Podcast Episode 153 Dec 13, 2020

Chris shares an athlete consult conversation that goes deep into how to train to run 24 hours in a 7-day team relay. Chris also discusses how to structure a block of strength-focused training in the pre-season, and mindset for walking the ultra-endurance path.

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The Weekly Word Podcast Episode 152 Nov 27, 2020

Chris discusses the value of training strength in the preseason, the winning mindset to stay on the path through the holidays, what to look for in a trainer and a strength program, stretch cords for pool fitness, and how to have gratitude for what our bodies can tolerate and do for us in this ultra-endurance lifestyle.

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The Weekly Word Podcast Episode 151 Nov 09, 2020

Chris talks with Athletic Brewing Founder Bill Shufelt, discussing the rise of non-alcoholic beer at the Ironman World Championship at Kona and more broadly across the ultra-endurance landscape and lifestyle, addressing the claimed health benefits, dealing with the stigma, and the challenges of launching a non-traditional brewing company.

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The Weekly Word Podcast Episode 150 Nov 03, 2020

What happens to your soul on an ultra-endurance adventure? Debriefing the 750 mile Oregon Coast Ride from Portland to San Francisco, the AIMP Fall Challenge Week during which athletes faced the biggest training week of their lives and dealt with the accompanying fear and mental noise. Listener questions include how to deal with high heart rate in a race, planning for 2021 and 2022 ultra events, books I’m reading on mindset, and heart rate drift.

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The Weekly Word Podcast Episode 149 Oct 06, 2020

Athlete Consult: Maximizing limited training time, running cadence, getting faster without speed work, ultramarathon and marathon pacing and training, nutrition, strength, recovery, and mindset!

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The Weekly Word Podcast Episode 148 Oct 01, 2020

This week: Chris shares his thoughts about perseverance and answers some listener questions.

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The Weekly Word Podcast Episode 147 Sep 21, 2020

Conversation with filmmaker and ultra endurance athlete Billy Yang.

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The Weekly Word Podcast Episode 146 Sep 08, 2020

Living your future self in the now.

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The Weekly Word Podcast Episode 145 Aug 31, 2020

This week: Oregon Coast Ride, Tahoe Rim trail recap, Letting go of pace, let your path unfold, and relative strength creates and injury buffer.

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The Weekly Word Podcast Episode 144 Jul 31, 2020

You gotta do the work, version 2
Tahoe Rim Trail Training
Suspending Beliefs

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The Weekly Word Podcast Episode 143 Jul 03, 2020

This week: interview with Dan Eisenhardt, founder of FORM Smart Swim goggles.

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The Weekly Word Podcast Episode 142 Jun 30, 2020

This week: Endurance vs. Stamina plus email questions on 50k taper, marathon training, injuries, events and diaphragmatic breathing.

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The Weekly Word Podcast Episode 141 Jun 03, 2020

Let the outside in.
Overtraining syndrome, Stage 3
Emails

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The Weekly Word Podcast Episode 140 May 21, 2020

Nutrition and the lifestyle choices that come with it – with AIMP Nutritionist Emilee Wise. Afterwards I dive into the current buzzword: Motivation

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The Weekly Word Podcast Episode 139 May 11, 2020

An in-betweener: Health is Wealth, especially now. How you do one thing is how you do anything.

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The Weekly Word Podcast Episode 138 Apr 29, 2020

This week a consult and an email: the joy in running.

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The Weekly Word Podcast Episode 137 Apr 24, 2020

Motivation is NOT what drives us
Groundhog Day movie review
Fitter without events
New routines
Emails on running HR

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The Weekly Word Podcast Episode 136 Apr 15, 2020

Resilience is a combination of people and perspective

AIMP Zoom call recap

Self Curating events

Road bike or Tri Bike?

Where has your experience been?

AIMP Virtual Training Camp

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The Weekly Word Podcast Episode 135 Apr 09, 2020

The Myth of Sisyphus Email input Opportunities on the other side of this

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The Weekly Word Podcast Episode 134 Apr 05, 2020

Become who you are
Can vs Will
Self Recording and analysis
Pullups are awful

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The Weekly Word Podcast Episode 133 Mar 26, 2020

This episode:

Our endurance community and its humanity
Forget swimming for now
CAMP

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The Weekly Word Podcast Episode 132 Mar 23, 2020

Health is wealth

A reading as intro
Persevering
Home Gym
Broken Arrows
Ironman Run fueling

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The Weekly Word Podcast Episode 131 Mar 19, 2020

No Pool, No Gym, No Problem! – Short Episode to discuss current motivation, Stretch Cordz and Home Strength training.

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The Weekly Word Podcast Episode 130 Mar 16, 2020

Intro and Purpose
Running With PTSD
HR and lactate threshold
Lifestyle of running
Improving strength while improving endurance?
Hill work in marathon training.
Oblique strain and time off
Prepping for a 5k
Step up and step downs
Closing

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The Weekly Word Podcast Episode 129 Feb 27, 2020

Welcome to the Nutrition Podcast of the Weekly Word.

I am happy to finally introduce Emilee properly to the podcast. As a nutritionist for many of my athletes she has gained additional expertise in the ultra endurance world beyond her own endeavors of 50 milers and 100ks. Combined with her other field of nutritional health consulting in the corporate world, Emilee not only works individual plans, but also broader topics for 100s of clients as well.

Welcome to the Nutrition Podcast of the Weekly Word.

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The Weekly Word Podcast Episode 128 Feb 14, 2020

This week: The Athletes Mindset welcomes Tim DeBoom, 2x Ironman World Champion.

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The Weekly Word Podcast Episode 127 Jan 31, 2020

Episode 127: When you struggle, you are training

“When you struggle, you are training.” This is training, not exercising. Therefore, it should be uncomfortable and difficult. It should require a certain willpower to do things you prefer not to. ‘Training’ is in the struggle: the struggle to wake up early, the struggle to prioritize our days, the struggle to get it done after a long day of work, the struggle to prepare our weekend to get it all in. ‘Exercising,’ by contrast, is comfortable, rarely is there a struggle. We know we should, therefore we do what we need to, what comes to mind, what we ‘like,’ enjoy, what does not require a struggle.

In this episode, we discuss components of the struggle: time management, priorities, and apple watches!

Show Notes:
Coast Ride recap
Apple Watch review
Updates: (STEP, Camps, Swims, Sunny)
Email 1: Split Runs
Email 2: Training for the mountains in the city
Email 3: 100 mile simulation
Closing and Prioritization!

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The Weekly Word Podcast Episode 126 Jan 24, 2020

This week: athlete interview with Pete

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The Weekly Word Podcast Episode 125 Jan 15, 2020

Proper Prep and growth for Ultra Endurance
Exercising and growth to the new version of yourself
Lets get training
Feedback emails and emails: Multiple 100 milers, when strength training and actor workouts, run courage

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The Weekly Word Podcast Episode 124 Jan 11, 2020

Intro: What the Podcast is and WHY
Wedge Week of my own – Holidays – Patience of rebuilding.
mPeak: why mPeak and why Mindfulness?
Test group
Accomplishments of athletes 2019
preseason training with off days
Closing

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The Weekly Word Podcast Episode 123 Dec 17, 2019

The longer emails are answered on this podcast:

From Ironman to Extremest triathlon
Aerobic Deficiency Syndrome and Ultra training
Ready for an event?
Dive in – ride the wave
Admin updates
Sunny Update
Closing

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The Weekly Word Podcast Episode 122 Dec 07, 2019

We want the struggle
Time off
Email: 10k to Full Marathon
Trying Harder than the event?
The Holidays
Marathon from an Ultra
Marathon Speedwork
Z2 training time
Unlimited training time!

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The Weekly Word Podcast Episode 121 Nov 13, 2019

This week:

Life needs to get in the way!
Understanding Future Outcomes
The Athletes Mindset
Learning to Eat and Drink
Plan on Paper is not reality
Kick Technique and Fitness
NYC Marathon Pace questions
Home Gym Ideas
Motivating without an event

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The Weekly Word Podcast Episode 120 Nov 02, 2019

This week:

Intro
New Years Day – taking time off
Learning is hard
Email 1 Heat acclimatization
Email 2 Multi Day event recovery process
Email 3 Older athletes in ultra endurance
Email 4 Z2 walking and accurate HR zones
Closing

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The Weekly Word Podcast Episode 119 Oct 30, 2019

This week: observations from 29029 Vermont, some listener emails and a conversation with Ryan, an endurance athlete.

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The Weekly Word Podcast Episode 118 Oct 11, 2019

This week:

Oregon Coast Ride Recap
AIMP Camps in 2020
Being an athlete between training sessions
Building fitness for multiple events
100km training approach
Curated adventures around an event
Sub-9 Ironman
Missed Workouts
Having to run faster in Z2

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The Weekly Word Podcast Episode 117 Sep 29, 2019

Train where you are
Dehydration
Training isn’t supposed to be achievable
Mindset for difficult days
No HR swimming
50 miler AND 70.3 training combo

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The Weekly Word Podcast Episode 116 Sep 24, 2019

This week: athlete interview with Todd Kelly.

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The Weekly Word Podcast Episode 115 Sep 18, 2019

This week:

Intro
No stopping in transitions
Kona Strategy?!
Time change approach
70.3 questions from a new triathlete
Race selections with athletes
Pumps – not CO2
Sunny Call 2
Biking does not = run fitness

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The Weekly Word Podcast Episode 114 Sep 05, 2019

This week: AIMP athletes racing around the world, no bad reps, intention vs tension, retest and what it means, training tips from another coach, watch research for me, and the interview with Jason.

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The Weekly Word Podcast Episode 113 Sep 01, 2019

This week:

My 29029 talk
Effective Journaling
Sunny Intro and step 1 in the Marathon plan
Decompress post race
More emails: test and race analysis as well as returning form a stress fracture

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The Weekly Word Podcast Episode 112 Aug 26, 2019

This week:

Overfueling
No need for fancy equipment
Email 1: Phantom Injuries
Email 2: rest or Zone 1
Sunny and the training plan
Pain + resistance
Email 3: 3 legged stool approach
Email 4: 2 vs 1 workouts
And a giveaway!

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The Weekly Word Podcast Episode 111 Aug 13, 2019

This week: a recorded phone consultation with an athlete that is preparing for Ironman 70.3 Lake Placid, his first long-distance triathlon.

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The Weekly Word Podcast Episode 110 Aug 07, 2019

This week: SwimSkins, your first 5k, IT Band and Plantar issues, running a fast first Marathon, and, as always, multiple Z2 questions!

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The Weekly Word Podcast Episode 109 Jul 29, 2019

Alaskaman Recap, VO2Max question, race recovery, calorie vs. grams intake, Z2 training time and many more emails.

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The Weekly Word Podcast Episode 108 Jun 26, 2019

This week: TrainingPeaks insights, final email questions, Alaskaman prep

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The Weekly Word Podcast Episode 107 Jun 21, 2019

This week: More listener emails and showing up is NOT half the work!

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The Weekly Word Podcast Episode 106 Jun 10, 2019

All email questions: training for older athletes, mixing in hiking and backpacking, online vs local coaching, elevation progression in training, and more!

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The Weekly Word Podcast Episode 105 May 23, 2019

The lactate threshold episode

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The Weekly Word Podcast Episode 104 May 06, 2019

0:00 Intro
12:09 Training and mindset between 2 key races
33:31 The Outer Boundary
46:16 Final 50k Training Plan Part III
1:31 Email Question: confusion around Zones
1:45 Closing

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Weekly Word Podcast: Athlete Interview Apr 21, 2019

This week I interview one of my athletes, Corey Landacre from Michigan, who is preparing for his first Ironman.

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The Weekly Word Podcast Episode 103 Apr 16, 2019

21:12 Why Rest Days feel so awful
33:24 Swimmers Shoulder and Technique
53:58 Peeing While Biking and Running
1:06.43 Fueling during and Pre Training
1:43.24 Marathon Training Tips
2:00 Closing

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The Weekly Word Podcast Episode 102 Apr 05, 2019

This week:

• The Letter
• 5×1 mile test; more details
• Tired training
• Race day HR
• Cycling to running fitness
• Last Man Standing events

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The Weekly Word Podcast Episode 101 Apr 01, 2019

This week: Many email questions, swim pace, 50k training plan Part 3 weeks 11-16

Time stamps:

0:00 – Intro
8:30 – Swim Avg. Pace
12:33 – Strength training question
26:13 – Where/When to test
29:05 – Family Knee issues
35:20 – Teaching Cycling Classes
43:24 – Coaching Mountaineering
51:33 – Rest and Recovery again
1:12:36 – 50k Training Plan weeks 11-16
1:37:56- Closing

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The Weekly Word Podcast Episode 100 Mar 23, 2019

This week, a deeply personal and fun conversation with Rich Roll. Long time AIMP athlete, friend and ultra endurance athlete again! Enjoy!

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The Weekly Word Podcast Episode 99 Mar 11, 2019

This week:
Reframing the first 99 episodes of the WWP.
50k race recap
Clarity of Purpose
Email questions about swimming & running cadence

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Weekly Word Podcast: Athlete Interview Feb 23, 2019

An in-depth interview with Nicholas, a 28-year-old personal trainer from Denmark, who is trying to set a world endurance record in rowing.

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The Weekly Word Podcast Episode 98 Feb 21, 2019

0:00 Intro

21:45 Being an Athlete: Fear of Failure

1:03.00 Email 1: more Zone 2!

1:20.30 E-Mail 2: the value of this podcast

1:35.00 50k Training Plan Phase II

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The Weekly Word Podcast Episode 97 Feb 12, 2019

0:00 Intro

26:23 Crosstraining in Endurance

33:25 What wave are you on?

41:53 Email Question 1: 180 formula

50:29 Email Question 2: Multiple events

1:02.13 Alaskaman Fears

1:12.45 Embracing different Adventures

1:27.50 Training while traveling

1:38.50 Closing

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The Weekly Word Podcast Episode 96 – Part 2 of 2 Feb 03, 2019

Intro

29:30 Swimming with Fins and Paddles

34:18 Listener Question: Endless Pool

43:20 Mental energy and the big picture of the week

56:50 Listener Question 2: Chronic Fatigue

1:14:28: The Jar of 2019 and Closing

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The Weekly Word Podcast Episode 96 – Part 1 of 2 Jan 28, 2019

Intro
20:52 More on being sick
27:54 The athletes I coach
47:35 Goals vs. intentions 2019
1:07:45 Listener Questions and firefighter jersey
1:27:10 The 50k training plan
2:05 Closing

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The Weekly Word Podcast Episode 95 Dec 23, 2018

16:23 Generic Training plans
28:36 Sample swim workout description
1:02:55 Winter Solstice Training
1:16:40 Athlete!
1:22.34 Year-end closing

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The Weekly Word Podcast Episode 94 Dec 17, 2018

20:29 How to approach the Holidays
41:40 4 questions to ask about 2019
52:50 Listener questions
1:19:37 Quick Hits
1:36:44 closing comments

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The Weekly Word Podcast Episode 93 Dec 11, 2018

0:00 Intro
12:32 Doing your best – you can’t be more than your schedule
27:28 Sample Pre Race Plan – Indian Wells 70.3
1:07:18 The Fog of Fatigue
1:36:16 Closing

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The Weekly Word Podcast Episode 92 Dec 01, 2018

A new feature call quick hits, as well as marathon race strategy input, more listener questions and a call to action for a cause.

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The Weekly Word Podcast Episode 91 Nov 17, 2018

0:00 Intro
7:47 Doing things differently
21:10 Is time off ok?
56:47 How to start swimming for triathlon
1:05 Endurance training for SUP?!
1:25 Can’t afford Coaching
1:32 Closing

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The Weekly Word Podcast Episode 90 Nov 07, 2018

0:00 Intro and a complete explanation of what the WWP is!
14:15 Understanding Layering and Progression
27:05 Clarifying Racing Recklessly vs. Executing the Plan
42:15 Not looking to race/compete the bike leg of your 1st Ironman
59:18 Email Question: how to prepare for a 70 mile ‘unsupported’ trail run

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The Weekly Word Podcast Episode 89 Nov 03, 2018

Intro: A philosophical perspective on why daily self reflection, focus and care can be important
16:15 Dabbling in bigger race distances
28:00 Racing Recklessly
41:00 Having a Failure Race
48:30 Potential = Hidden Courage
50:41 Swimming in the PreSeason
1:25:15 Closing and why I talk philosophical.

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The Weekly Word Podcast Episode 88 Oct 26, 2018

Another long one; a few more Kona f-up thoughts and a plethora of listener emails.

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The Weekly Word Podcast Episode 87 Oct 19, 2018

Another year, another Kona WWP episode. It’s a long one: a full breakdown of the pro and age group race strategy.

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The Weekly Word Podcast Episode 86 Oct 06, 2018

This week: the limits of Z2 training, don’t let ego take away from your adventure and when to take a break vs. starting a slow build.

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The Weekly Word Podcast Episode 85 Sep 28, 2018

This week: understanding why you need a finish line, celebrating your growth and achievement, and many listener questions.

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The Weekly Word Podcast Episode 84 Sep 21, 2018

A fully loaded podcast! Another call with an athlete, 50 miler training tips, run pacing and deeper thoughts on listener vulnerabilities.

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The Weekly Word Podcast Episode 83 Sep 16, 2018

This week: a listener joins the podcast, we discuss training and taper. Also, the human side of triathlon and mindset for daily excellence.

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The Weekly Word Podcast Episode 82 Sep 12, 2018

An episode of reflection, gratitude and appreciation for the adventures of the last weeks. Also, Ötillö recap, race outcomes, nutrition is individual.

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The Weekly Word Podcast Episode 81 Sep 03, 2018

An update from Sweden! This week: volume training for learning, understanding easy, swimming for same speed, not eating enough.

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The Weekly Word Podcast Episode 80 Aug 15, 2018

A wide range of topics, including: training prep Otillo, deliberate training vs. RBE, pre and post visions as well as habits, coaching 50+ yrs

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The Weekly Word Podcast Episode 79 Aug 07, 2018

This week a mix of questions and topics which include: no negative splits, not listening to the industry and experts in our sport.

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The Weekly Word Podcast Episode 78 Aug 04, 2018

Ironman Canada Whistler recap. A detailed recap and breakdown of all the race details.

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The Weekly Word Podcast Episode 77 Jul 26, 2018

The IM Canada pre race vision and plan.

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The Weekly Word Podcast Episode 76 Jul 24, 2018

This week I returned from vacation. Topics include: Not forcing adaptations but instead training where you are. PreEating. My imbalance with 3 legged stool, and 2 listener questions.

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The Weekly Word Podcast Episode 75 Jul 06, 2018

A double episode in one podcast. It’s a long one: Meet the body where YOU are, everybody’s got a story, listener questions, the mindset action items and muscle memory.

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The Weekly Word Podcast Episode 74 Jun 17, 2018

This week: Lots of emails answered, open water swimming, self talk, more on phantom injuries and more adventure talk!

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The Weekly Word Podcast Episode 73 Jun 08, 2018

This week we talk pre-race planning, going too hard, Z2 recovery, training temps and more!

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The Weekly Word Podcast Episode 72 Jun 04, 2018

Some topics this week include training when sick (again), intervals inside or outside debate, tapering and what we need to hold the line.

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The Weekly Word Podcast Episode 71 May 25, 2018

This week: new client rapid fire questions, realizing and overcoming adversity, bike leg fatigue, and out executing.

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The Weekly Word Podcast Episode 70 May 16, 2018

This week another athlete interview: 4 Desert Race 1 finisher Hichame Moubarak. We go deep into his build and experience of the first of his 4 Deserts!

Click here to help Hichame’s fundraising effort to help 1,000 families gain access to something we take for granted every day – clean water.

Photos and videos of the first leg of the 4 deserts Grand Slam

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The Weekly Word Podcast Episode 69 May 10, 2018

Running 100k just because. Race day stomach insights. More on trainer vs. outside. Self discipline. Listener emails including testing, true fitness and zone 5 work.

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The Weekly Word Podcast Episode 68 May 04, 2018

This week we are talking trainer vs outside, recent race reports, meaning of our events, and my 100k race plan.

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The Weekly Word Podcast Episode 67 Apr 27, 2018

This week: Swimming with a long stroke, motivation is fickle, fueling in training and racing, and taking the long view in training planning.

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The Weekly Word Podcast Episode 66 Apr 23, 2018

Topics discussed include training camp insights, the long winter, the diving reflex as well as training in a different environment.

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The Weekly Word Podcast Episode 65 Apr 10, 2018

After 2 weeks off, we return this week with the following topics: the Race plan, understanding training metrics, and why this Ultra training requires more.

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The Weekly Word Podcast Episode 64 Mar 20, 2018

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The Weekly Word Podcast Episode 63 Mar 09, 2018

This week: It takes what it takes.

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The Weekly Word Podcast Episode 62 Mar 02, 2018

This week: Find fitness, not fast. Repeating training plans. Turning off devices. Starting to insert Z4 into your training.

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The Weekly Word Podcast Episode 61 Feb 24, 2018

We go long with an interview with an athlete of mine, Tommy after just finishing Ultraman. Also discuss one speed syndrome and how long Z2 adaptations may take.

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The Weekly Word Podcast Episode 60 Feb 17, 2018

This week: understanding Best effort, Z2 listener question and the back end of your race is the first weeks of training.

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The Weekly Word Podcast Episode 59 Feb 10, 2018

This week: the science behind Z2 as how HIIT fits in as well. Dubai trip update.

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The Weekly Word Podcast Episode 58 Feb 02, 2018

This week: Bad fueling, re-entry from being sick, more on Zone 2 and trusting the Z2 process.

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The Weekly Word Podcast Episode 56 Jan 19, 2018

This week: what defines a good week, HR drift, double runs, race weight, and executing the game plan.

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The Weekly Word Podcast Episode 55 Jan 16, 2018

This week: How do you prepare to respond to the circumstance? Wrist HR does not work. Living document race plans. Uploads mean nothing.

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The Weekly Word Podcast Episode 54 Jan 06, 2018

Quality instead of quantity. Skills vs. fitness. Starting 2018 better, not faster.

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The Weekly Word Podcast Episode 53 Dec 21, 2017

Episode 53: December training, swimming faster, dream or goal?

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The Weekly Word Podcast Episode 52 Dec 06, 2017

Special Guest: Precision Hydration’s Andy Blow. We talk everything hydration related for Ultra Endurance athletes!

Some links from the folks at Precision Hydration:

The discount code for the show notes is AIMP15. Listeners 15% off their first order!
Take the free online sweat test
Watch video of the Advanced Sweat Test in action and our list Advanced Sweat Test Centers
Hydration Advice blog

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The Weekly Word Podcast Episode 51 Nov 29, 2017

This week: winter training focus, how to load properly into race sim, racing with a partner, learning to log better and more!

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The Weekly Word Podcast Episode 50 Nov 11, 2017

This week: Long intro and thank you. Wedge weeks, 50k to 100 Miles, breaking the chain and current favorite quote.

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The Weekly Word Podcast Episode 49 Nov 03, 2017

This week: quick hits and listener emails. SIM shorts, why you want to be coached, why Big swim volume, local coaches, understanding stress + rest = fitness gains

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The Weekly Word Podcast Episode 48 Oct 25, 2017

This week: it’s coaching, not just a training plan. Bilateral breathing in swimming. Training when sick.

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The Weekly Word Podcast Episode 47 Oct 17, 2017

The Kona Podcast: Pre Kona discussion with athletes, post Kona review, guest Mat Steinmetz on Pro field, gear and coaching.

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The Weekly Word Podcast Episode 46 Oct 07, 2017

Teaching the body to eat and drink, the preseason slowdown, intermittent fasting, Listener Question on taking a break/offseason.

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The Weekly Word Podcast Episode 45 Sep 28, 2017

Triathlon is one sport, not three. Treadmill vs. road. Scheduling 2018. Fueling during training.

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The Weekly Word Podcast Episode 44 Sep 25, 2017

The Dark Months, Shoe choices, quiet athletes fup, Training for Life’s adventure, Weight loss, theory vs. practice, AIMP events in 2018.

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The Weekly Word Podcast Episode 43 Sep 22, 2017

The Ötillö Podcast. A race recap & observations from a unique Ultra endurance event.

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The Weekly Word Podcast Episode 42 Aug 25, 2017

How do you plan to leapfrog your competitors? Flattening out courses; Otillo taper, race strategy and tackling jet lag.

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The Weekly Word Podcast Episode 41 Aug 22, 2017

An attempt in describing the Quiet Athlete; Schedule challenges; Special needs bags and The boring, slow path to Ultra endurance fitness.

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The Weekly Word Podcast Episode 40 Aug 19, 2017

How to incorporate strength & stability into current training load and when to taper it off. Help in choosing the next event. My training the past few weeks into Otillo.

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The Weekly Word Podcast Episode 39 Jul 29, 2017

Smart scheduling, training and racing in the heat, race day discipline, training day outcomes, and tapering approaches.

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The Weekly Word Podcast Episode 38 Jul 17, 2017

As promised, another one quickly:

Pre Race routines and prep.

Why training needs to be uncomfortable.

The Pre Training checklist?

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The Weekly Word Podcast Episode 37 Jul 13, 2017

Part IV: Understanding Ultra endurance Training – Sport Specific training examples and defining success.
The Bodyscan, a mental Checklist for getting outside your Head

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The Weekly Word Podcast Episode 36 Jul 01, 2017

The WWP Episode 36: Post race download (52:30) Part III Understanding Ultra endurance training.

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The Weekly Word Podcast Episode 35 Jun 14, 2017

Part II of How Ultra Endurance coaching works as well as laying the bricks of foundation and mental benefits of ultra training.

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The Weekly Word Podcast Episode 34 Jun 03, 2017

This week on the Weekly Word Podcast (WWP 34): Why Group Training? Part I of III in how Ultra Endurance coaching works.

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The Weekly Word Podcast Episode 33 May 26, 2017

Episode 33: Don’t turn pressure into Stress. Running after a swim. Stretch Cordz

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The Weekly Word Podcast Episode 32 May 18, 2017

This week: “you gotta do the work”, swimming with fins, transitions in triathlon, my 70.3 plans, and how to improve our running (economy).

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The Weekly Word Podblast Episode 31 May 08, 2017

What are your race priorities and race mistakes? Understanding this window in time to train. Ultras require a different training approach.

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The Weekly Word Podblast Episode 30 May 01, 2017

Episode 30: The Camp insights and why training camps are helpful. Also: Prioritize and execute on your goals and Race expectations vs. pressure to perform.

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The Weekly Word Podblast Episode 29 Apr 15, 2017

Episode 29: The Race Plan: why it’s so important and how it helps you succeed.

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The Weekly Word Podblast Episode 28 Apr 09, 2017

Episode 28: Racing Goals and Priorities: how to race, why to race, the patience in racing early in the season. Listener email questions.

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The Weekly Word Podblast Episode 27 Mar 31, 2017

Episode 27: A sit down with Polar, practice makes permanent, courage vs. confidence.

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The Weekly Word Podblast Episode 26 Mar 25, 2017

Episode 26: Justify Strong

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The Weekly Word Podblast Episode 25 Mar 17, 2017

Episode 25 – Racing is an acquired Skill, even for Ultra Endurance events.

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The Weekly Word Podblast Episode 24 Mar 09, 2017

Random Observations for the week:

-Why Mondays are so busy
-Different workouts for different folks
-Being prepared for Training
-Why am I not losing weight?
-Stress test for coaches

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The Weekly Word Podblast Episode 23 Mar 05, 2017

Questions by an AIMP Athlete.

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The Weekly Word Podblast Episode 22 Mar 01, 2017

The Q&A Episode

00:00	Intro
11:55	Field Testing
43:30	Longer Fins and Why
53:30	Training Adjustments
55:45	Why no strength training?
1:06	Why was I faster at my first race?
1:14:45	Talent vs. Being an Athlete
1:33	What is Chris reading?

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The Weekly Word Podblast Episode 21 Feb 18, 2017

Episode 21: Let yourself be coached.

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The Weekly Word Podblast Episode 20 Feb 11, 2017

Episode 20: Be the Athlete you envision being.

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The Weekly Word Podblast Episode 19 Feb 03, 2017

Episode 19: all Quick Hits. Hypoxic swimming, Z2 Recovery, being hydrated and fueled for training.

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The Weekly Word Podblast Episode 18 Jan 28, 2017

Episode 18: the opportunity to overcome.

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The Weekly Word Podblast Episode 17 Jan 21, 2017

Episode 17: Quick hit questions & the 2017 Coast Ride: lessons for ultra endurance season.

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The Weekly Word Podblast Episode 16 Jan 08, 2017

Episode 16: AIMP athlete events in 2017 and Intentions for the year ahead. I will….

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The Weekly Word Podblast Episode 15 Dec 24, 2016

Episode 15: missing training, more Z2 talk, injuries and why winter training should not be different

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The Weekly Word Podblast Episode 14 Dec 16, 2016

Dealing with Failure: Pain today is strength tomorrow.

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The Weekly Word Podblast Episode 13 Dec 09, 2016

Weekly quick hits, and why racing/training needs to be fun/enjoyable above all else.

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The Weekly Word Podblast Episode 12 Dec 03, 2016

This week: Keeping up with the Joneses, the importance of testing, X&Os of training vs. passion and the 3 C’s for a successful plan.

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The Weekly Word Podblast Episode 11 Nov 21, 2016

Episode XI – More dialogue with more listeners. This week’s topics include more discussion on the Perfect Day, the difference between training fast vs. hard, why rest days are so important and how training time is brain ON time.

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The Weekly Word Podblast Episode 10 Nov 09, 2016

This week: a perfect day. How a vision of the perfect race day can shape your training and your mindset.

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The Weekly Word Podblast Episode 9 Nov 03, 2016

Episode IX: Q&A In this episode I answer a few questions about training on feel, small ring cycling, what it means to be connected and how to race the book ends. Finally we dive a bit into my science (or lack there of) background.

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