In this episode, Colin and Elliot have the pleasure of interviewing Peter Defty, president of VESPA power products, and one of the pioneers in fat-adapted performance.  This work, first on himself beginning in the early 2000s, and subsequently with athletes he coached, eventually led to some stunning athletic performances all based upon optimizing fat metabolism. 

Peter pioneered the concept of fat adapted performance in 2000 first personally, then using running friends as guinea pigs, then professionally when he joined VESPA.  These products ‘jump start’ fat metabolism for steady, sustainable energy flow, blood sugar stability thus eliminating the dreaded bonk. Using VESPA, GI issues are virtually eliminated because the body no longer has to rely on consuming a lot of calories, which are a primary trigger for GI issues.  With VESPA recovery also quickens because it prevents the cellular  damage of oxidative stress and lactate load which you have to recover from.

Peter has offered a one-time use 20% discount code for our listeners. Please enter 'agegrouperforlife20' at checkout to apply this discount!

Enjoy the listen and thanks for joining us Peter!

AGFL Episode 90: Peter Defty, VESPA Power Products, and Optimizing Fat Metabolism

In this episode, Colin and Elliot interview Michael Harlow, founder of Endorphin Fitness, USA Triathlon Level II and Youth & Junior Certified Coach. He has coached hundred of athletes from age 5 to 75 across all levels.  Michael started one of the first youth programs in the nation in 2005 and is now regarded as one of the premier triathlon coaches in the country.  In 2012 he was awarded the 2012 Youth Developmental Coach of the Year,  He leads presentations and webinars nationally for USA Triathlon on topics such as youth and junior physiology, draft legal racing and training, and swim, bike, and run skills and development.

Aside from coaching, Michael is a phenomenal athlete himself.  He has been competing in triathlon since 1993 and has consistently ranked in the top five percent in the nation and top one percent in Virginia.  Colin and Michael had the pleasure of racing each other at Age Group Nationals this past year in Milwaukee.  Today, Michael continues to race and enjoys balancing his love for the sport with being a father to seven children and husband to his wife.

Enjoy the listen and thanks for joining us Michael!

AGFL Triathlon Episode 92: Michael Harlow, Founder of Endorphin Fitness and Avid Triathlete

In this episode, Coach Elliot and Becca recap their magical days at Ironman Wisconsin.  Becca took the overall female win in commanding fashion and Elliot won his age group and took third overall!  Enjoy the listen as they recap their epic road Midwest road trip, race day, and more.  At awards, they were called up to the stage and were announced "the sport's fastest amateur couple!"  Enjoy the latest podcast as they recap their epic and memorable trip.

AGFL Triathlon Episode 94: Elliot and Becca, The Star Studded Duo at IM Wisconsin

In this episode, Colin and Elliot discuss the committed season. While there are still some big races on the horizon,  many athletes seasons are coming to an end.  We discuss why this time of the year is so important, both from a coaching and athlete standpoint.  While many athletes decide to take complete time off during the outseason, we find this time of the year a perfect opportunity to work on weaknesses, seek fun challenges, and still challenge yourself to become the best triathlete you can be.  

Enjoy the latest podcast and good luck to all the women racing in Kona this weekend!

AGFL Triathlon Episode 96: The Committed Season, Finding Motivation, Late Season Racing

In this episode, Becca Kawaoka joins Colin and Elliot as they discuss frequently asked questions by clients, common obstacles athletes face during this time of the year, strength training, swimming, training during sickness and/or injury, and nutrition.  We hope the motivational levels are still high as the race season winds down.  This time of the year (the "committed season") is a great period to work on weaknesses and other aspects that are often times hard to accomplish during race season.  Enjoy and please let know if you have any topic suggestions for future episodes!

AGFL Triathlon Episode 98: The Hodgepodge Episode with Guest Superstar, Becca Kawaoka

In this episode, Colin, Becca, and Elliot discuss their roles as triathlon coaches, being a coachable athlete, and ways to maximize the value of a coach.  With over a decade of coaching experience, as well as being coached athletes themselves, they discuss the importance and vital role a coach has on an athlete's endurance journey.  

Enjoy the latest podcast and please reach out to us with any topic requests or recommendations.  Thanks for listening!

AGFL Triathlon Episode 99: Being Coachable and How to Maximize Value of Your Coach

In this episode, Colin and Elliot have the pleasure of interviewing Johnny Surprise again.  Johnny was recently interviewed by his local news channel discussing obstacles he's had to face with mental health.  The holiday season, often regarded as the most joyous time of year, can be quite challenging for many people, particularly those living with mental illness. According to the National Alliance on Mental Health, 64% of people with mental health conditions report that the holidays exacerbate their symptoms.  From the rigors of training and racing, to meeting some of those most supportive people in the endurance community, triathlon has been an integral part in Johnny's coping process when battling mental health. 

Enjoy the latest podcast and thanks for joining us again Johnny!

AGFL Episode 101: Mental Health And Battling The Holiday Blues With Johnny Surprise

In this episode, Bryan Dunn, Colin, Elliot and Becca discuss the changes triathlon has seen in the last 15 years, as well as the mental fortitude and consistency triathlon requires for long term success. Bryan shares his insights to training year over year, adapting to family dynamics, race adversity,  how his role with ZOOT motivates him, and how varying his competition goals and target race distances continue to motivate him after many years in the sport.  Enjoy the latest podcast as we share many laughs and insights throughout the hour. Thanks for joining us Bryan!

AGFL Triathlon Episode 102: The Jedi Master, Zoot Team Captain, and IMAZ 55-59 AG Champ, Bryan Dunn

This week Colin, Elliot and Becca deep dive the world of injury prevention with Dynamic Triathlete extraordinaire, Sarah! Sarah is a triathlete turned ultra marathoner & long distance off road cyclist who, like many, struggled with chronic injuries. She teamed up with fellow endurance junkies in BC Canada and formed the popular injury platform, Dynamic Cyclist, Dynamic Runner, and Dynamic Triathlete. Sarah discusses the benefits of using the app, and success stories from long term members. Elliot and Colin are advocates and members, too! Thanks for joining us Sarah and hope to see you at Ironman Canada in Penticton later this year!

The app is available to all with various membership options - use code PEAK15 for 15% off! 

Visit dynamictriathlete.com for more details.

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Show Notes:

Podcast interview with Sarah from Dynamic Triathletes to discuss injury prevention and mobility training for triathletes.
 
Key Takeaways

-Mobility and strength training are critical for injury prevention and performance gains in triathlon.
-Consistency with mobility and strength training is key - doing it daily provides the most benefit.
-Dynamic Triathlete provides customized, easy-to-follow 15-20 minute mobility and strength routines for runners, cyclists and triathletes.

Topics:
 
Introducing Dynamic Triathlete

-Sarah provides background on Dynamic Triathlete - it's an app that offers strength training, mobility work, and injury prevention specific for triathletes.
-Goal is to make it easy to fit in daily mobility and strength work.
-Started with Dynamic Cyclist, then Runner, then Triathlete as a natural progression.
 
Benefits of Mobility and Strength Training

-Critical for injury prevention by addressing muscle imbalances caused by repetitive triathlon training.
-Improves performance by activating and strengthening stabilizer muscles.
-Makes training more enjoyable by reducing pain and chance of injury.
 
Dynamic Triathlete Program Overview

-Daily stretching routines that combine mobility, flexibility and stability work.
-Additional strength routines 2-3x per week.
-Injury prevention programs that target common issues like knees, hips, etc.
-Focused on quick, easy to follow 15-20 minute routines.
 
Integrating with Training

-Recommended daily mobility, 2-3x weekly strength.
-Best to separate strength from longer workouts by 6-8 hours.
-Can use strength routine as warmup before shorter sessions.
 
Future Plans

-Adding training plans for sprint and half iron distances.
-Expanding to target non-athletes who need mobility work.
 
Next Steps:

-Sarah has provided all Peak Triathlon and Age Grouper for Life Listeners a 15% off promo code (Enter PEAK15 at checkout) for Dynamic Triathlete.
-Encourage listeners to prioritize daily mobility work.

AGFL Triathlon Episode 104: Stretching, Mobility and Strength with Sarah from Dynamic Triathlete

In this episode we have the pleasure of interviewing Brian Maiorano, the coach liaison at CORE Body Temperature.  The CORE sensor is the first and only wearable that provide continuous, accurate core body temperature monitoring. The sensor allows you to easily see how much your core temperature rises with effort, so you can train your body to adapt to internal and external heat.  You can also design personalized cooling protocols crucial to helping you sustain your power and pace on race day.  With CORE, you’ll be ready to perform at your absolute best in any conditions.


Enjoy the listen and thanks for joining us Brian.  CORE has kindly offered a 10% discount to any of our listeners via the following discount code: AGFL10 (valid through Friday, March 22).

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​Show Notes:

We introduce Brian, a triathlon coach and Core Body liaison based in Switzerland. Brian discussed his background coaching in San Diego and now balancing training with fatherhood.
 
Heat Training Strategies @ 0:50
Brian detailed strategies for heat adaptation training, recommending 2-3 intense sessions weekly to elevate core temperature and induce physiological changes like increased blood plasma and sweat rate. Precision with a core sensor prevents overheating.
 
Heat Adaptation and Performance @ 4:40
Brian explained how core temperature impacts performance through cardiac drift. As heat rises, blood redirects from muscles to skin, slowing pace and power. Careful heat training builds tolerance while sensors provide awareness to race effectively in warm conditions.
 
Core Product Overview @ 6:43
Brian outlined Core's temperature-sensing technology, validated to track internal heat through skin. Data enables targeted heat training, guiding athletes to physiological benefits without exhaustion. Racing feedback alerts to impending performance declines.
 
Elite Heat Training Methods @ 40:50
Top pros leverage extensive data to optimize efficiency gains through precise thermal regulation. Kristian Blummenfelt's Kona performance showed extreme yet dangerous adaptation levels attainable with disciplined heat training.
 
Heat Training for Cold Climates @ 43:00
While primarily focused on heat, strategies like over-layering transfers to cold tolerance. Core temperature rises are trainable, and sensors provide awareness of skin temperature impacts on performance in freezing conditions. Strategic exposure maintains heat without risk of frostbite.

AGFL Triathlon Episode 108: Brian Maiorano, Coach Liaison at CORE Body Temperature Sensor

In this latest episode, Colin, Becca, and Elliot discuss their upcoming race schedules, new Ironman rule changes, the Top Gunz training camp in Florida, swim training, and Boston Marathon prep! As always, thanks for listening!

Colin was also recently featured on the Greg Bennett Show podcast! You can listen to their episode below:

https://podcasts.apple.com/za/podcast/colin-cook-elite-triathlete-peak-triathlon-coaching/id1492933135?i=1000650373126

AGFL Triathlon Episode 109: Latest Tri News, Ironman Rule Changes, Top Gunz Camp, and More

This is a triathlon podcast for age group triathletes hosted by triathlon coaches Colin Cook and Elliot Kawaoka.  The podcast focuses on providing helpful information to the everyday triathlete that is trying to optimize their time and get faster.

AGFL Triathlon Episode 109: Latest Tri News, Ironman Rule Changes, Top Gunz Camp, and More

Age Grouper For Life Triathlon Podcast