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The Pacing and Racing Podcast

The Pacing and Racing Podcast

By The Pacing and Racing Podcast

Steven Langenhuizen helps you achieve peak human performance in everyday life.

Learn mindset, diet, training and race tactics from the brightest minds and strongest endurance athletes in the world. Steven's interviewed over 100 Professional athletes and loves picking their brains on self-hacks to becoming a peak performing athlete.

Steven takes the longevity approach to performance, which is why he invites some of the top cutting-edge health experts on to discuss nutrition, diets, chronic illnesses, longevity, aging, bio hacking, alternative medicine, and more.

Let's get after it!

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KONA Heat Adaptation, Race Specificity, Nutrition, & Aerodynamics with Endurance Innovation Podcast!

The Pacing and Racing PodcastSep 30, 2019

00:00
01:22:47
Holly Lawrence: 2016 IM 70.3 WC navigates training during COVID-19

Holly Lawrence: 2016 IM 70.3 WC navigates training during COVID-19

I first off wanted to sincerely thank all you listeners, especially those who take the time to reach out on social media and to those who have been here since the beginning. It’s been one heck of a journey and time flies because we’re officially at the 100thInterview for the Pacing and Racing Podcast.

If there’s one thing I reflect on quite often in this podcast journey, is that just 100 interviews ago, I was in my basement with a $40 microphone and a laptop and I was YouTubing “how to record a podcast” tutorials without any expectations of going anywhere with it. I did the interviews all around my kids naptime schedules and would do early morning and late night edits. By no means was it a cake walk but I look back and am truly thankful to chat to each and every guest on the show.

So if there’s ANY motivation I can pass onto you, is that you don’t have to be good at something in order to try it out. I thought I would be the last person who has their own podcast but here I am! It takes total consistency and honestly you have to go into it for the enjoyment and learning aspect of it and if you don’t see results overnight then don’t let it bum you out. Keep putting in the grind, enjoy the process, and you’ll amaze yourself with the outcome in the end.

But enough about me and my journey here, this is about you guys and I wanted this 100th interview to be extra special and Holly definitely delivered that.

Holly was the 2016 IRONMAN 70.3 World Champion and has completely been a dominant force in the 70.3 circuit. She was the runner up in the 2019 IM World Champion after coming off a Fractured Ankle back at Oceanside 70.3 in 2018; one in which she suffered from in the bike leg of the race and STILL managed to finish 2nd overall!

She joins us today in a motivational chat about her story through her triathlon journey, the PTO, mindset moving forward from COVID and so much more. It’s a great chat and I can’t wait for you to listen in.

Be sure to share the episode and leave a review! Now Let’s get into it.

Jul 27, 202051:59
Yashoda Devi Ma: Reduce stress & cultivate a clear mind practicing Vedic Meditation

Yashoda Devi Ma: Reduce stress & cultivate a clear mind practicing Vedic Meditation

I am excited to share with you that today is our 99th published interview and I couldn’t be happier to do this episode with my good friend, Yashoda Devi Ma.

Yashoda is one of the best Vedic Meditation teachers I have ever seen and after seeing her speak on the Sacred Science Docu-series on the topics like stress management, yoga and meditation, I realized I HAD to get her on to share this with all the Type A Triathletes and Health seekers listening into this podcast!

For me in my personal journey, It took me years to actually realize the daily and cumulative stress I put on myself and everyone around me, and I guess like many things the first step is self-reflection and realizing it’s unhealthy. It’s unhealthy but it can change and it doesn’t have to be you.

Yashoda joins us today with her kind spirits to guide you into self-reflection to become aware of the stress you carry with you, and how to manage it and release it. This is so integral as she explains on just how bad stress can be for our bodies. Not just on our minds and our external relationships, but it also affects our gut health, our immune system, leads to many chronic illnesses and so much more.

Whether you are brand new to the concept of meditation and yoga, or you are a yogi-natural yourself, I highly recommend saving this episode for a time when you’re able to fully concentrate and allow yourself to take in what Yashoda has to teach us because it could truly change the path of the rest of your life.

So please sit back, relax, and let’s get into it.

Jul 20, 202056:24
Andy Blow: Dialing in a fine-tuned Hydration Strategy

Andy Blow: Dialing in a fine-tuned Hydration Strategy

Today joining us is Andy Blow to educate us on how we can do our absolute best to understand and master our sweat loss in an IRONMAN so that we can finish the race without being too dehydrated, or conversely, over hydrated.

Andy is the Founder of Precision Hydration and is also the creator of the Hydration Strategy course on Training Peaks University. He’s an IRONMAN athlete and he has ALL the answers that you will have on formulating a training plan.

For starters. some primer questions to get you thinking for this episode: Are you a salty sweater? How much dehydration is tolerated in an IRONMAN? How much weight is normal to lose in a race? Could Hydration be as simple as drink to thirst? And how can we test our sweat to determine our required fluid and electrolyte intake?

Unfortunately, this topic isn’t as black and white, so it will require an understanding of the science behind your individual sweat loss so that you can formulate your own hydration strategy that you can alter it on the fly according to your race environment and conditions.

The goal is by the end of this, is for you to have all the tools necessary to formulate a solid path to a hydration strategy and know how to calculate your sweat loss rate, how to decide what on-course fuel you should consume, how much to consume in order to keep in your optimal ranges during a race, and how to continually revisit your plan and adjust it accordingly.

Now Andy and his team have offered up a limited time 15% off code for the pacing and racing listeners so be sure to check out precisionhydration.com and use promo code PACINGANDRACING. Also be sure to use the code for 50% off on the Training Peaks University Course!

I want us all to be sweat and hydration experts by the end of this, so get ready for another all-hands-on-deck discussion.

So without further ado!

Let’s get into it.

Jul 13, 202049:14
Lisa Tamati: 140x Kiwi Ultra-runner on a Relentless pursuit to live optimally

Lisa Tamati: 140x Kiwi Ultra-runner on a Relentless pursuit to live optimally

Today Joining us is Lisa Tamati, a Professional Ultra Endurance athlete with more than 25 years experience running the toughest endurance events in the world.

With over 140 ultra-marathons to her name and many expeditions under her belt Lisa is constantly pushing the limits of human endurance. She’s the author of two international best-selling running books, and is a highly sought after motivational speaker, run coach and mindset expert. She has completed the infamous badwater Ultramarathon twice in what is the hottest desert run on earth running totalling 217km. Insane, right?

She has canoed down the Canadian Yukon, cycle toured through over 25 countries and has run thousands of kilometres through the Sahara Desert, the Arabian Desert, Jordan, the Moroccan desert as well the Chinese Gobi Desert and the Australian outback.

Lisa now passionately shares her learnings on how to achieve the extraordinary and how to beat the odds and will help you shortcut the path to transforming your body, your fitness, your health and your wellbeing.

One of her most recent books, Relentless, is probably one of the most heart-rendering books I’ve heard of in a long time. In 2016 Lisa’s mother Isobel Tamati suffered a massive aneurysm that left her fighting for her life. She had no speech, unable to sit, stand, walk or even move her limbs. Doctors told them that they had to prepare for the fact she wouldn’t have any quality of life ever again.

Taking the power of the never-give-up mindset and getting educated on alternative health, Lisa was able to help her mom throughout a raft of therapies that weren’t offered by traditional medical professionals and 3 years later, Isobel was fully functioning again.

It’s a story of just what the never quit mentality can do. It’s about never giving up and always pushing your limits despite the huge odds stacked against you. I love this message from the Health aspect, and the Endurance aspect, and I hope this inspires you as well in your journey to optimal health and performance.

This is an exciting conversation, and be sure to pick up a copy of this book by searching lisatamati.com/relentless.

Now, enjoy the show; let’s get into it.

Jul 07, 202001:18:44
Felix Walchshofer: The historic 2 Year Road to Challenge Roth

Felix Walchshofer: The historic 2 Year Road to Challenge Roth

I think just about everyone has been there by now where they opened their email or social media and saw the headline that their biggest race of the year has been postponed or canceled. I know I’ve been there with Challenge Roth and I know it’s been hard for so many people out there. I mean think of the Olympic athletes that we’ve had on this show alone that have been battling fiercely for years to get into peak fitness like Katie Zaferes and Henri Schoeman and Taylor Spivey.

It’s unbelievable to think of the ripple effect, but a lot of us tend to think about the athletes but we don’t realize the work behind the scenes to put on these events have been severely affected also.

That’s why I invited back on my good friend Felix Walcshofer from Challenge Roth to chat with us about what it’s like being a family-run event that has had to offer free cancellation to 5000+ athletes and how an event like this weathers this type of storm. Because remember, they put out tens of thousands of dollars in preparation for this event and this essentially is annual income for many of the Challenge Roth team.

This was a topic that always crosses my mind. I am eager and super optimistic to race Challenge Roth in 2021 but I couldn’t help but shed some light on some sacrifices this event team has made for us to have 2021 a possibility. Not only that, but I wanted to share some of Felix’s stories about how this 2 year build to the Road to Roth also comes with many new and exciting opportunities.

From discussion on race event cancellations, to supportive communities, to incredible stories from our favourite athletes like Jan Frodeno, Anne Haug and so much more. We’ll share all of this and more with you in today’s chat so without further ado, let’s get into it!

Jul 02, 202034:08
Find your Mantra - with Team I Will: The Life Well Lived Podcast Series

Find your Mantra - with Team I Will: The Life Well Lived Podcast Series

Hey guys welcome back and welcome to the first-time listeners, my names Steven Langenhuizen and I am the host of the Pacing and Racing Podcast – and on this podcast we are working alongside the Toronto Triathlon Festival to share another amazing episode in the Life Well Lived Podcast Series Presented By Raymond James.


Today we are joined by Robert McDonald who is the founder of Team I Will and Julia Glynn; a member of Team I Will and they both bring forward an incredible story of motivation, grit, and determination.


Robert was vacationing in Mexico back in 2012 when he lost footing and fell 31ft off his 3rdfloor balcony; leaving him with with nine broken vertebrae, a dislocated spine, 11 broken ribs, a broken scapula, a punctured lung, a lacerated kidney, and no sensation below his waist. Doctors gave Robert a 5% chance of ever walking again. Two years later, he completed a half marathon and three years later he completed his first full marathon.


Out of hope to inspire and help others he founded Team “I Will”, which is a community of people who have come together to break barriers and help support one another through sport.


Not only does Team “I Will” support the surrounding community through inspiration, it also raises money for the Toronto Rehab Foundation, the largest rehabilitation hospital in the world to help those who need love and support through their recovery.


Team “I Will” started with one person and one tragedy and has since evolved into a team of over 900 members strong. In 2019 they had over 30 triathletes competing at the Toronto Triathlon Festival, and aim to have more at the next TTF race.


Team I Will member Julia Glynn joins us as well to make this story full circle – to hear Robert talk about his vision and then to hear Julia’s story and how this team has made an impact for her is incredible – because now Julia is out there amplifying Roberts Vision and supporting a cause close to her heart; all while doing what she loves, and that is triathlon.


Now Julia was at the Toronto Triathlon Festival Presented By Raymond James in 2019 so we also get to hear her experiences around this event and what inspires her to keep coming back year after year.

Now, let’s hear their stories..

Jun 24, 202048:47
Cervelo Co-Founder and 4iii Acting President, Phil White: Innovation among a pandemic!

Cervelo Co-Founder and 4iii Acting President, Phil White: Innovation among a pandemic!

Today joining us is the legendary Phil White to talk about his recent new position as acting president for 4iiii innovations amid uncertain times and where he sees the state of triathlon and the triathlon tech heading in the coming years. This is one of those easy listening tech and triathlon news episodes you don’t want to miss!

So for those who don’t know Phil, he has been a pioneer and legend in the cycling and triathlon world. From starting up Cervelo as a co-founder in 1996 as a basement school project in Canada to seeing Cervelo as the pinnacle bike used at the IRONMAN World Championships, I think he’s done a fantastic job in an incredibly niche and competitive market. Aside from Cervelo Phil has also been in close discussions working with 4iiii for a few years. 

And as of this month, Phil stepped up to become 4iiii’s acting president and will lend his perfectionist touch of design, manufacturing and marketing to make 4iiii even stronger tomorrow than they are today.

I am super excited for this because not only am I a fan of 4iiii for being a Canadian company, but I am a huge fan of their products. I currently use their 4iiii Dual crank power meter, Heart Rate Monitor, the STAC Halcyon Smart trainer; the predecessor to the new and improved 4iiii Fliiiight smart trainer.

So, it’s been a while since I’ve spoken on tech topics here in the endurance realm so I thought who better to speak to then Phil White on his reasons for joining 4iiii, his plans for the future with 4iiii, and where he sees the future of triathlon tech heading and ultimately; where do we see our sport heading in the years to come.

It’s an all-hands-on-deck discussion today as we talk about all things to do with Triathlon Innovation from one of the industries brightest and foreword-thinking minds!

Jun 14, 202037:40
Coach Mikael Eriksson - Triathlon training amidst a Pandemic. Be race ready for Challenge Roth 2021 (RTRS)

Coach Mikael Eriksson - Triathlon training amidst a Pandemic. Be race ready for Challenge Roth 2021 (RTRS)

Today joining us is Mikael Eriksson to talk about some of the key components we should be focusing on in our triathlon journey through this Pandemic in order to get us primed and ready for Challenge Roth 2021 (or any Long Distance Triathlon in 2021). 

I’ll admit. My Training Peaks fitness chart was looking insanely similar to the stock market. We had the unstoppable bull run at all time highs in the market at the same time I was at peak fitness in my crucial build up to Challenge Roth 2020. But right when the pandemic struck, both the stock market and my fitness levels took a huge nose dive!

I think from a psychological level it’s hard for people to look ahead and put all your eggs in one basket through uncertainty. And for me I felt it was more important to enjoy the family time throughout this uncertainty rather then spend those hours in the pain cave.

However, we do know the race season WILL come back one day. So, whether you’re still hard into training, or, if you’re still in “off-season mode” then I wanted to find a way to help you navigate confidently with an actionable plan to get you ready for your 2021 race season.

That’s why I am pumped to be chatting with Mikael Eriksson on several topics including like how we can create a half or full triathlon distance training plan that’s not based around a race season, and how we can use this downtime to our advantage to build foundational fitness and optimize our health so that we can be more fit then ever going into our next race build up. We chat on things like training builds, polarized training, tapers, race specificity, Z2 training, 80/20 vs Polarized and so much more.

We’ll also touch base on how to avoid and recognize over-training and how to be properly fueling during your daily training sessions. 

We discuss Challenge Roth 2021 being just over 1 year away and how we can safely and optimally navigate training without having to rely on a 2020 race season. 

Jun 09, 202001:03:55
Dr. Steven Gundry: Auto Immune Conditions, Lectins, and the Blue Zones

Dr. Steven Gundry: Auto Immune Conditions, Lectins, and the Blue Zones

Dr. Gundry is a renowned heart surgeon, medical researcher, 4x NYT best selling author, and a podcast host. Dr. Gundry changed his focus from medicine to reversing disease with dietary changes. Dr. Gundry has spent two decades of research on reversing disease and improving longevity, and is here today to chat with us about some of his findings. Dr. Gundry is one of the few nutritionists who’s lived and practiced in blue zones, and studied and worked with many high functioning elderly patients. He’s helped many patients reverse symptoms of Auto immune conditions and live high functioning and healthy lives through dietary changes.

Now, I wouldn’t be doing due diligence without saying, as you’ll begin to realize the guests that come on our shows may begin to have opposing opinions and studies on foods that will help us. This can be overwhelming to some like it has been to me, but I feel I wouldn’t be doing listeners justice if I only interviewed with a bias approach only picking what I felt was right for me. We need to therefore be mindful that what might not be applicable to some, may be important for others!

Like all diet books, Dr. Gundry’s findings on food have been met with praise and criticism, so I will leave it up to you to decide where you fall on it! Ultimately, I want to make sure I do my best to ask the right questions to help you decide if this diet is right for you. Dr. Gundry recommends a Lectin-Avoidance Diet which means avoid Grains, Night Shades (unless you peel the skins and de-seed them), beans (unless you pressure cook them), seeds, American dairy, and non-pasteurized meats. That’s a lot of seemingly healthy food, right??

If you find these foods never cause you any problems and are too challenging to remove; then I encourage you to keep doing you! But, if you are struggling with symptoms of some sort and after hearing this you think this could be a possibility, then maybe it’s worth trying out and see if you notice any relief in any of the symptoms you feel. Of course, I have to note that I am not a Doctor nor do I give medical advice; I simply am just out there asking the questions in hopes to find the answers to an optimal healthy life and reverse auto immune symptoms.

Anyways guys Listen in to the episode as we talk about the:

- Blue Zone diets

- why Lectins can POTENTIALLY be a culprit if you suffer digestive issues or from Auto Immune conditions and how we can tell through blood tests or a lectin food elimination diet.

- what we can do to some of our Lectin-favourite foods to detoxify them before we consume them.

- We also speak on being Gluten Free and what this means to your microbiome and why Glyphosate may be another culprit that causes so much gluten sensitivity.

Lot’s to talk about in a short period of time, so let’s make the most of it and let me know what you think after listening to the show!

Let’s get into it.

Jun 06, 202036:36
Goal Setting & Defying the Odds: The Life Well Lived Podcast Series (Trish Omeri)

Goal Setting & Defying the Odds: The Life Well Lived Podcast Series (Trish Omeri)

Hey guys welcome back and welcome to the first time listeners, my names Steven Langenhuizen and I am the host of the Pacing and Racing Podcast – and on this podcast we are working alongside the Toronto Triathlon Festival to share another amazing episode in the Live Well Lived Podcast Series Presented by Raymond James where we dive into a topic that will resonate with everyone, and that is Goal setting and Defying the odds. 


Let’s be clear, here. Even the highest performing athletes out there struggle day to day to find motivation and energy to keep focused. It doesn’t come easy. As we all know its easiest to follow the path of least resistance. But there is this innate calling within many of us who want to defy the normal standard and push ourselves to be better. This is something I think we see in all triathletes as a triathlete is one to defy the odds and reach and exceed their goals; time and time again. 


We all weren’t born like this, however. This may come natural to some, but it can also be learned by others. And that’s where I’d like to introduce Trish Omeri and her inspiring story. As you’ll hear in our chat, she had one of those light bulb moments. And it allowed her to change the life path that she was on and the give her the confidence to set new goals. And she’s here today to share her story, allowing us to tap into her mindset to help you set your own goals. And who knows, we might be able to make that seemingly impossible goal you have, well… not so impossible! 


From being a working mom who wanted to lose weight, to courageously stepping outside her comfort zone to compete on the Amazing Race Canada (on live television), to becoming a Personal Trainer, to becoming a Triathlete; Trish has found the secret to goal setting and I hope you can leave today episode with some key takeaways that will help you reach your goals! 


We also chat about training tips for the Toronto Triathlon Festival, nutrition, and more so there’s something for everyone in this episode. Now keep in mind, this episode was recorded before the Pandemic and the TTF outdoor event cancellation! Both Trish and myself will be competing in the Virtual event so we hope you join us in Solo-darity throughout this historic journey in which we will always look back on.


Now.. let’s get into it.

May 29, 202039:45
CBD For Endurance Athletes: What you need to know!

CBD For Endurance Athletes: What you need to know!

Will CBD Show up in a Drug Test? Will you get high? Does it matter what type of CBD you use? What are effective doses and methods of consumption? And how does this benefit athletic performance? These are some of the themes we explore in today's Podcast on CBD for Endurance Athletes! 

Today joining us is Jay OHare to talk the how athletes can use CBD to improve their overall quality of life as well as performance.

Now Jay is one of the founders of Venga CBD which is an American-based CBD company who puts an emphasis CBD being super beneficial particularly for endurance athletes. Jay has recognized that CBD can benefit endurance athletes in six integral ways:

It will assist recovery, improve mental resilience, help with pain management, reduce inflammation, improve your sleep, and help you through an injury.

So this is an exciting episode to chat about because we’ve all heard the craze on CBD but many might be new to the concept of it being beneficial to our sport. You may have recognized some pro triathletes on the circuit recently having announce partnerships with CBD companies like Angela Naeth and Matt Hanson. I think we will see more and more of this in the years to come and you might already be questioning how is this allowed if THC consumption is prohibited in triathlon?

Well Jay is here to break all of that down for us by answering many frequently asked questions, as well as explain how it works in our body, how to get started with CBD, how to incorporate it into your daily regiment, how it will improve your overall performance, and he’s got all the research to back it up!

May 27, 202052:53
How to podium in a Zwift race (Yes, You can too!): with Frank Sorbara from zTeam [DRAFT]

How to podium in a Zwift race (Yes, You can too!): with Frank Sorbara from zTeam [DRAFT]

Shoutouts from Frank to Chris Froome (a ZWIFT Challenge awaits you in this episode!) and Adam Zimmerman! 

Alright what’s happening everyone welcome back and welcome to the first-time listeners, my names Steven Langenhuizen and I am the host of Pacing and Racing – The podcast helping you reach Optimal performance through learning from the worlds brightest health experts and the worlds most talented Endurance athletes. 

So as the shift towards virtual racing has become mainstream due to the Pandemic there has been a lot of focus on Zwift Racing. In fact, I just did my first Zwift race while I was completing my IRONMAN VR4 and after completing it I questioned why I had waited so long to get In on this action. Frank Sorbara is a good buddy of mine whose a pro Canadian triathlete that has been Zwift racing for a few years now with Team DRAFT so I thought, who better to chat with then Frank himself. 

One of his recent accomplishments was finishing 7th out of over 130 pro triathletes in the latest Zwift Pro Tri Series. Now there was a lot of discussion around this race as there were a lot of questions raised about athletes cheating (whether intentional or not) and also it really brought forward a reality that Zwift Racing isn’t only about dropping high watts, it’s very tactical; and with the Drafting benefits, power up features, kit configurations and specialty bikes, it also becomes a game. 

Frank and I chat about what went down in the first couple Pro Zwift races, the changes they made, and what virtual racing might look like in the months to follow. We also go into some awesome insight on how YOU can set yourself up for your best success for getting on the podium in a Zwift Race. You don’t have to be a professional. You just need to understand the game, put in the work, and have a little bit of luck on your side. 

This is a fun chat and very insightful if you are brand new to Zwift Racing OR if you have been a zwift racer but want to hear some tips from a pro. I can honestly say this brought back the competitive edge I had lost when our outdoor season was canceled, and I can truthfully say this may be our new normal for the next while so lets embrace this sufferfest and let’s have some fun. 

IF you want to link up with myself or Frank on Zwift then search our names Steven Langenhuizen and Frank Sorbara.

May 18, 202001:18:02
Dr. Will Bulsiewicz (Gastroenterologist) - a Plant-based (data-backed) approach to optimal gut health

Dr. Will Bulsiewicz (Gastroenterologist) - a Plant-based (data-backed) approach to optimal gut health

Plant-Based diet...Celery Juice & Bone Broth....Why you hear so many Doctors recommending complete opposite diets...How fiber and your microbiome are crucial in understanding how to optimize gut health...why endurance athletes should take gut health seriously...These are a few of the amazing topics we cover in today's podcast!

Today joining us is the Gut Health MD, Dr. Will Bulsiewicz to talk the how athletes can improve their performance through optimizing Gut Health.

Now Will is days away from releasing his new book, Fiber Fueled, which outlines a Plant-Based Gut Health Program so we caught him at a perfect time to pick his brain on optimizing gut health.

This is an important topic for a number of reasons. When you think of it from the performance point of view, endurance athletes eat way more calories a day than the average person. Not only that, athletes will need to resort to some less-than-optimal foods during our workouts to fuel our bodies. And when we workout we put our bodies in a sympathetic/fight-or-flight state, which means we’ve left our parasympathetic/rest-and-digest state.

So in these long workouts we are continuously neglecting our gut health by shutting our digestive systems down and filling it with tons of carbs and electrolytes.

Now from the health point of view, our gut accounts for up to 70% of our immune system and plays a vital role in our overall health and longevity. His book has several hundred science-backed studies showing how a Plant-based approach can completely revamp your microbiome, improve your digestive health, which in turn will make you healthier AND a better athlete.

As Will describes in his book, Fiber Fueled isn’t a quick fix or diet, it’s a lifestyle trajectory that heals.

This is an excellent podcast and the privilege is all mine to be speaking him! Now, let’s get into it!

Let’s get into it.

May 10, 202001:11:42
Simon Whitfield: The Life Well Lived Podcast Series Ep. 2

Simon Whitfield: The Life Well Lived Podcast Series Ep. 2


On today's show we are working alongside the Toronto Triathlon Festival Presented by Raymond James in what is our second episode of the Life Well Lived Podcast Series. 


In the First episode you heard from two of the Triathlon Together ambassadors Michael Telpner and Kate Wallis. We spoke on some excellent topics like what Triathlon Together meant to them and we discussed the barriers of entry and access to help for new triathletes. 


So for episode number two we are pleased to welcome on the 4x Olympian, 2x Olympic Medalist, 14 x World Cup Winner and the very first triathlete to ever win gold at an Olympic triathlon event; Former Canadian Triathlete, Simon Whitfield! 


In this episode we talk about a wide variety of topics from the Olympics, KONA, the Toronto Triathlon Festival, Lionel Sanders, Training Tips, and a ton of motivation and inspiration. It’s got a bit of everything for all types of triathletes and its super fascinating to hear about all these topics from his perspective. 


Now full discloser here, one of the crazy hurdles as a podcaster for me is planning ahead for episode recordings. Simon and I sat down back in Mid November 2019 to record this podcast, WAY back before we ever dreamed of the disruptions that laid ahead with the COVID-19 Pandemic. It’s crazy to see how far we’ve come since then, but the optimism and his story-telling still shines through and only gives us a brighter outlook on our current landscape. 


Simon has a big spot in his heart for the Toronto Triathlon Festival. He helped launch the TTF back in 2012, he’s raced at the TTF, he worked with the TTF to implement his vision of Triathlon Together at the race, and he attends every year to be apart of the festival. What started as a mutually beneficial arrangement for Simon and the race’s founder, Jeff Chong, has evolved into an enduring friendship. I am excited for you to hear this exclusive chat with one of Canada’s sporting legends. 


Now, let’s get into it..

May 06, 202048:39
Sanjay Rawal: Run For Self-Transcendence; a 3100Mile Run to Enlightenment

Sanjay Rawal: Run For Self-Transcendence; a 3100Mile Run to Enlightenment

I am happy to be speaking with Sanjay on Transcendence through running as I REALLY think as endurance athletes listening to this podcast, that every single listener can take away something life changing from this conversation that we all so desperately need right now.

Sanjay is a filmmaker and a lifelong runner who has been meditating and running daily for the last 27 years. Sanjay studied his meditation practice under Sri Chimnoy who was an Indian-born spiritual leader who used strenuous exercise and art to spread his message of world harmony and inner peace before his passing in 2007 at age 76. Since then, Sanjay has embraced this way of life and continues to shine light on inner peace and how people can transcend spiritually through running.

Sanjay directed the film 3100: Run and Become which follows athletes on their quest to enlightenment through completion of a 3100-mile race. It’s a life changing quest and he’s on today to chat with us about the realities of a mind-numbing 3100mile race and why ultra running is popular now more than ever but the multi-day idea has been lost.

We chat about the relationship between spirituality, running and transcendence, how to unlock your inner strength and bring it into your fitness endeavors like Sri Chimnoy, and where running comes from ancestrally and how our cultures has affected running in the modern era.

We also chat about the running monks in Japan who embark on a thousand-day solo trek around a mountain to achieve enlightenment with only one of two options: complete the daily mileage or commit suicide.

It’s a crazy story and when you listen to this, I truly think you’ll think twice about complaining about your next run and you may approach it with a much more holistic and meditative mindset.

I am happy to be speaking with Sanjay on Transcendence through running as I REALLY think as endurance athletes listening to this podcast, that every single listener can take away something lifechanging from this conversation.

So..Let’s get into it.

May 01, 202051:31
Jonathan Levitt: How biomarkers can be your roadmap to optimal performance

Jonathan Levitt: How biomarkers can be your roadmap to optimal performance

So as the year 2020 has an ever-changing landscape with COVID 19 and race events cancelling globally I felt the need to react accordingly with the Podcast. I know we will eventually get back into the race season; we just simply don’t know when and because of that it may be disheartening and difficult to find motivation to put in those long hours preparing for an IRONMAN.

Not only that, but in a time where a virus runs ramped in our society I think the last thing we want to do is put anymore pressure on our immune system by risking over-training. Therefore, one of the shifts in the podcast I wanted to introduce is incorporating more health and wellness information across the platform so that we as endurance athletes can get the longevity out of our passions. This means I’d like to start having on experts across the health and wellness scene talk about ways we can best supplement our current endurance training, whether its alternative training advice, health advice, supplement education and more.

That’s why I am excited to have on Jonathan Levitt from Inside Tracker.

One thing that’s really bothered me about the health and fitness industry is that I can never get a definitive answer on what is the right way to train or eat for optimal performance and health. To be honest it’s stresses me out a lot being told that High Fat/Low Carb is the way to go, then Vegan is the way to go, and then see guys like Joe Rogan and Chris Kresser debunk the game changers and say you should consume meat. There are so many influential people out there recommending such opposing information it’s no wonder we struggle!

It’s hard to know what’s right for you and coming from a medical background I am a firm believer in analytical data and that’s why I’ve reached out to the team at Inside Tracker to give us the definitive answers.

Inside Tracker works with you to give you exact data on your health through your blood, your DNA, and your habits. From here they combine the data to generate individual nutrition, fitness, and lifestyle recommendations, customized to your body.

Why is this so intriguing? Well, for starters people make over 200 food-based choices per day. So Inside Tracker gives you insight on what foods work best for you and which foods you should avoid. They also give you insight on things like how much and when you should eat these foods; based off your data.

The biomarkers they test can range from identifying a comprehensive panel of glucose levels, cholesterol, vitamin and mineral levels, inflammation levels, your liver function, Complete blood count and more. WAY more detailed then what you could receive from a doctor. From this data set, they can provide you information on over 8000 different food items to improve specific biomarkers your deficient in. On TOP of that they also give you advice on hundreds of supplements, lifestyle and exercise suggestions to help you reach your optimal zones in all the biomarkers.

Subsequent to this is your DNA. Learn about your body’s potential for certain traits like sleep, performance, predispositions and food sensitivities. Add this information on top of your biomarkers and you can truly tap into your peak human performance.

It’s Customizable. It’s Simple. It’s based on you. And here is Jonathan from Inside Tracker.

Let’s get into it.

Apr 21, 202037:07
Sam Renouf, CEO of the Professional Triathletes Organisation: Get Ready for the new PTO Hub!

Sam Renouf, CEO of the Professional Triathletes Organisation: Get Ready for the new PTO Hub!

Sam Renouf, the CEO of the Professional Triathletes Organisation is here today to talk about the unveiling of their new PTO Hub that goes live tomorrow!

The Professional Triathletes Organisation was met with both extreme optimism by most and skepticism by some as they hit the triathlon scene like a storm. Our sport was in dire need for change and our professionals needed better representation and the PTO came to do just that. Some questioned their ability to look after the professionals, but I think they’ve shown that they mean business and they are here to help when athletes need it most.

For starters, they created the Collins Cup which was a spectator friendly triathlon event with a huge prize purse where triathletes would race on teams in a never seen format to represent their countries. On top of this they created a $2million year-end bonus for their professional triathletes which would be paid out across the top 100 male and female professionals.

Unfortunately the Collins Cup had to be postponed to 2021 due to COVID-19, but just when the bad news came, they came out with financial support for their professionals, shifting the $2million year end bonus to a total of $2.5million bonus and paid it out immediately to their top 100 male and female athletes. The extra $500,000 allocated went to the triathletes ranked 21 to 100th so that the wealth could be distributed. To even take it further the worlds top 10 triathletes committed to doing online appearances and events and will donate all the revenue to the lower ranked professionals within the organization. This is the true result of an athletic community coming together under one organisation.

This tremendous generosity truly shines bright when these athletes needed the financial support the most now more than ever as most of them rely on the race season as their income. The PTO has since been backed by support from their professionals, their fans, and the athletic community, with even a recent article in the guardian speaking highly of the PTO suggesting the football community (aka soccer community for North Americans) can take note from this type of strategy to help out their athletes.

Anyways I think I have painted quite a picture as to what the PTO has been up to in the recent months, but here is the CEO himself to explain to us where the PTO is heading and what’s to come with the latest and greatest release of the PTO Hub.

This is an excellent podcast and the privilege is all mine to be speaking with Sam, so let’s get into it

Apr 16, 202034:45
Craig Alexander - COVID-19, the PTO and Longevity through Triathlon

Craig Alexander - COVID-19, the PTO and Longevity through Triathlon

The lineup keeps getting better and better with the latest guest being the legendary Craig Alexander!
Every now and then we get the privilege to speak to an athlete who has played a big role in shaping our sport into what it is today. Craig has been competing in the sport for over 25 years now and is still continuing to perform at top level caliber. He has over 50 IM 70.3 wins to his name, with 5 world titles, and an endless list of accolades.
Craig has a wife and three kids and has lead by example in what it takes to get longevity out of the sport all while keeping balance in your family life.
Craig has been announced as one of the Team Captains for TEAM INTERNATIONAL in the Collins Cup via the Professional Triathletes Organisation, so Craig is here today to chat with us about what the Collins Cup is all about and how he will approach this first race as a captain and we dive into race tactics, race details and so much more.
Now you are all probably thinking by now; is this race even going to happen now with COVID-19? To be honest, our guess is as good as yours. And I don’t think we’ll know until we see how the next month or so shapes out to look like. But, if this race doesn’t happen at the end of May, you can be rest assured it will be postponed and it will be one exciting race to watch.
Now as we talk about COVID-19 we also talk about training as age groupers and professional triathletes throughout a season with race potentials unknown. Craig with over 25 years experience in the sport shares some incredible motivation and insight that I DEFINITELY think you need to hear if you are feeling overwhelmed or unsure on where to take your training from here.
To end off the chat, Craig dives into his on-course race fuelling strategies and we also chat about his everyday diet and healthy lifestyle habits which have allowed him to truly get longevity in the sport and how we can do the same in our own journeys.
This is an awesome podcast episode so I hope you enjoy it as much as I did; and now… let’s get into it!
Mar 30, 202001:02:57
Sal Di Stefano (Mind Pump): Endurance Athletes & Cortisol, Testosterone, Creatine, weights & more!

Sal Di Stefano (Mind Pump): Endurance Athletes & Cortisol, Testosterone, Creatine, weights & more!

So as the year 2020 has an ever-changing landscape with COVID 19 and race events cancelling globally I felt the need to react accordingly with the Podcast. I know we will eventually get back into the race season; we just simply don’t know when and because of that it may be disheartening and difficult to find motivation to put in those long hours preparing for an IRONMAN. 

Not only that, but in a time where a virus runs ramped in our society, I think the last thing we want to do is put anymore pressure on our immune system by risking over-training. Therefore, one of the shifts in the podcast I wanted to introduce is incorporating more health and wellness information across the platform so that we as endurance athletes can get the longevity out of our passions. 

This means I’ve been inviting experts across the health and wellness scene to converse on ways we can best supplement our current endurance training, whether its alternative training advice, health advice, supplement education and more. 

That’s why I am excited to have Sal Di Stefano on the show, who is an incredible fitness expert and co-host of the Mind Pump Podcast which is a top health podcast with 1000’s episodes and receives over 2 million downloads each month across 100 different countries. Sal has had the opportunity to chat with hundreds of the top health and fitness experts and has an incredible fitness journey himself.

I wanted to have a chat with Sal to shed light on the negative health effects that endurance training can bring forward; but more importantly, how can we correct them early on so that we can get longevity in this sport. 

The conversations we explore in todays podcast are testosterone, HPA Axis Dysfunction, weight training, sleep & recovery, and Creatine for Endurance athletes. 

This is by far one of my favourite podcasts to date, so I hope you guys enjoy this and learn from the fitlosopher himself! Of course, definitely head to Mind Pump Media and give their podcast a listen!

Mar 27, 202054:58
Beetroot Juice - Why you NEED this All-Natural nitrate supplement to improve your IRONMAN!

Beetroot Juice - Why you NEED this All-Natural nitrate supplement to improve your IRONMAN!

Now. Joining us today to talk about the performance and health benefits associated around Beet Root Juice is Mark Pinder from Beet It Canada! Many of you may have heard rumblings of how Beet Root Juice is beneficial for making you run longer or faster without tiring. But how does this work? 

“Beetroot juice is a dietary source of nitrates, which are broken down in the mouth and stomach to become nitric oxide. Nitric oxide expands blood vessels and increases blood flow. But what’s really impressive about beetroot and dietary nitrate supplementation is that it lowers the amount of oxygen you need to run at a given intensity.” 

This essentially means you can use it to improve your Sprint PB, OR improve your next IRONMAN. 

Now time to introduce Mark. Mark has been well-involved in the Beetroot juice research with a Masters in Food and Human Nutritional Science and has ran many clinical trials on nitrate supplementation dating back as early as 2013. Mark has recently taken the opportunity to grow the Beet It brand in Canada through the new brand, Beet It Canada and is on here today to teach us how we can incorporate a health product like this into our training. 

In today's chat we’ll go into an overview of nitrate supplementation (and yes we get into some physiology for all the keeners out there!), and we also talk about the Beet It Sport Company and its heavy involvement in the Nitrate Research, and we explain what sets Beet It apart from other products on the market and more importantly where its heading as it expands its horizon on the Canadian Athletic Scene. 

Anyways I think I’ve left you with a ton of questions around Beetroot Juice, so, let’s hear it from Mark himself; Let’s get into it.

Mar 23, 202050:36
Patrick Lange - 2x IM World Champion: KONA, COVID-19 & the 2020 season, & nutrition talk!

Patrick Lange - 2x IM World Champion: KONA, COVID-19 & the 2020 season, & nutrition talk!

I’m REALLY amped up to say the guest in today's episode is the former 2x IRONMAN World Champion and one of my favorites all time triathletes, Patrick Lange! 

If you’ve been following professional triathlon in the last few years, then you’ve more than likely heard about Patrick as he’s been one of the most talked about triathletes out there. It was only back in 2016 when Patrick made his IRONMAN debut at IM Texas in which he came first place and then continued on that season with a 3rd overall at IM KONA; breaking the run course record. 

This opened up a floodgate of sponsorship opportunities for Patrick which really helped him kickstart his long course career. He then went on to win consecutive IRONMAN World Championships in 2017 and 2018 breaking the overall course record each year and then becoming the first ever athlete to finish KONA in sub 8 hours. Hence his hashtag line #BetheRecordBreaker 

Patrick is known to go full throttle on the big island but unfortunately in 2019 he had to drop out of the race leaving many people guessing what had happened. 

Well, I am excited to talk to Patrick to chat about what happened that race day and leading up to the race. But more importantly, what is ahead going further as we start the new 2020 race season. 

Some other themes we explore in today’s podcast: -  is the history of his early days in his triathlon career - his day to day nutrition strategies - his on-course nutrition strategy - And of course, we talk all things KONA – because nobody thinks about the IM World Championships on a daily basis more than Patrick Lange! 

One race doesn’t define an athlete, so expect Patrick back at the start line in KONA 2020 with vengeance and a desire to reclaim his title from his fellow Countrymen Jan Frodeno. This is an awesome podcast episode so I hope you enjoy it as much as I did; and now… let’s get into it!

Mar 16, 202043:45
Beth McKenzie: The Final Showdown at Challenge Roth 2020!

Beth McKenzie: The Final Showdown at Challenge Roth 2020!

What your all here for - Joining us today is Beth McKenzie; IRONMAN & 70.3 Champion, Chief Creator of Wyn Republic and Malo Republic triathlon apparel lines, mother of two and wife to Pro triathlete Luke McKenzie and SHE. Has just announced she’ll be doing her FINAL Pro Triathlon race in Challenge Roth This summer. With a legendary lineup expected here at Challenge Roth this summer Beth has been training harder now more than ever to make her last race an epic one and I am excited to have her here to talk about it! This will be her first-time racing Challenge Roth BUT this isn’t her first time at the event. Back in 2014 she watched her husband Luke compete in the pro field from the sidelines with her 6-week-old daughter. If any of you watched We are Triathletes movie on Challenge Roth then you’ll recognize Luke was one of the athletes they highlighted in the movie and followed him along his journey to Roth! So for the first time listeners, a bit of a backstory here with the Road to Roth Series – at the beginning of August 2019 I announced that I’ll be doing my first full distance triathlon at Challenge Roth in 2020, and since then, I found that a lot of listeners were actually on a similar path; whether it was with Roth or another race; but they too were on their crazy journey to their first full distance triathlon and looking forward to hearing content specific to the full distance! Of course, never having actually done the distance before, I figured everyone could benefit the most in a series where I interview top professional triathletes and coaches that will be able to provide a ton of training tips specific to the full distance as well as give us the motivation and insight we need to help us maximize our performances come race day! So Beth has joined us here today as we delve into her thoughts and anticipation on what could be one of the most memorable races of her career. This will be her final pro triathlon race and she is aiming for a speedy sub-9 hour goal so I hope you join me in cheering her on and sending her positive vibes and warm wishes for her race! Some other themes we explore include her incredible story behind her triathlon & athletic-wear apparel brands, training throughout pregnancy, getting into triathlon without a swimming background in her late 20’s, and we even go over some sound training advice and motivation that you can use for your next race! This is an awesome podcast episode so I hope you enjoy it as much as I did; and now… let’s get into it!
Mar 09, 202001:04:04
Triathlon Together: The Life Well Lived Podcast Series

Triathlon Together: The Life Well Lived Podcast Series

GUESTS: MICHAEL TELPNER AND KATE WALLIS. 

Hey guys welcome back and welcome to the first time listeners, my names Steven Langenhuizen and I am the host of the Pacing and Racing Podcast – and on this podcast we are working alongside the Toronto Triathlon Festival to share an another amazing episode in the Life Well Lived Podcast Series Presented by Raymond James where we dive into a very important topic in our sport and that is the barrier of entry and access to triathlon for new triathletes. 

I am sure if you’ve been competing in triathlon for a while now that you can probably recall your first triathlon and your emotions around it. Do you remember how you first got into triathlon? Were you hesitant? Nervous? Or maybe lacking confidence and felt like you wouldn’t be able to complete the race? Or maybe you are new to triathlon and your having these feelings. I know the sport has all kinds of demands but I hope after you listen to this episode it inspires you to tap into a new mindset and map out your plan on what it will take for you to succeed. 

If you are a well-seasoned triathlete then this would be a great episode to reflect on how far you’ve come in your triathlon journey, or maybe it presents an opportunity to share this podcast and message with a friend in your life who could benefit from triathlon but is hesitant to start. I hope that in today's interviews you will find peace in hearing how other people overcame their struggles to reach their goals and how overcoming these have made them stronger more than ever. I hope that as you hear their stories it allows you to reflect on your struggles and triumphs that you have had or may be going through in your triathlon journey. 

Today we have 2 intertwining short-interviews! We have Michael Telpner who is an experienced Age Group triathlete and played a key component within the Triathlon Together Movement this year at the Toronto Triathlon Festival Presented by Raymond James. We also have Kate Willis who set a goal at age 60 and 300lbs to get back into shape and live a healthy lifestyle and finish her first triathlon. One year later after hard work and pure determination she raced at the Toronto Triathlon Festival Presented by Raymond James and we hear all about her journey through this accomplishment. 

Before we get to the interviews, a quick 101 on Triathlon Together. Over the last few years, Olympic Champion, Simon Whitfield, was seeing something he didn’t like. Accessibility to triathlon was becoming too cumbersome – too much gadget emphasis, too much fully-decked-out bike adulation, etc. Now, don’t get Simon wrong, he understands there’s a place for all of this stuff. But he noted that this was becoming a barrier to entry. Not so much for the cost – which is part of the issue – but more-so because taking triathlon for a test drive was increasingly becoming psychologically too difficult for those new to the sport. 

Therein, Triathlon Together was born. The 2019 Toronto Triathlon Festival featured the inaugural Triathlon Together wave and there will be another one again for the 2020 TTF’s Try-A-Tri race. At its core, the concept is meant as a throw back to celebrate the supportive community the sport was born out of in the 70s. 

The clock is irrelevant – no one is worrying about a PB. Everyone starts together – no one is alone. 

No athlete begins the bike until everyone finishes the swim – no one is left behind. 

No participant starts the run before everyone completes the bike – no one crosses the finish line by themselves. 

It’s a movement. It’s fun. And it celebrates unity. 

It’s Triathlon Together. Now, let’s dive in.

Mar 02, 202039:07
Your new Triathlon Training Podcast!

Your new Triathlon Training Podcast!

If you’re looking to listen to interviews with some of the top professional triathletes in the world AND their coaches, or if you’re interested in hearing CEO’s talk about their latest and greatest triathlon Tech, then look no further because this podcast is for you!

Hey I’m Steven Langenhuizen and I am your host on the Pacing and Racing Triathlon Podcast. In this podcast, the themes we explore include unparalleled tips and motivation from the top coaches and triathletes in the world, and ultimately just getting personal and real with some of your favorite sport icons.

We also dive deep into the newest innovations of triathlon with interviews with the Tech experts and founders themselves.

We’ve had the ITU and IRONMAN World Champions and legends on the show and We have an ever expanding library of exclusive interviews with some of your favorites like Anne Haug, Patrick Lange, Cameron Wurf, Sarah True, Richard Murray, Sarah Crowley, Katie Zaferes, Vincent Luis and so many more so definitely be sure to tune in by clicking the subscribe button and queue your playlist for your next long indoor bike session!

Happy Training everyone, now let’s get after it!

Feb 24, 202001:04
FORM Swim Goggles CEO - Dan Eisenhardt

FORM Swim Goggles CEO - Dan Eisenhardt

Now. Joining us today is the CEO of FORM Swim goggles; Dan Eisenhardt!

Dan comes from both a competitive swimming background and an engineering background so finding a solution to in the wearable technology sector for swimming seems quite fitting for him. However, Dan actually started making smart glasses for other sports first including Skiing and cycling with companies like Intel before diving into the realm of wearable swim technology.

So as I dove into the research of this project I was quite amazed at the complexity of these goggles and their capabilities. First off, they had to create a goggle that wasn’t too bulky and one that would fit a swimmer properly so that any swimmer of all levels would actually enjoy wearing the goggles. This includes the ability for a swimmer to interchange whether they want they digital display readings to be viewed from the left or right eye.

They kept the goggles user friendly with only two buttons and only two metrics displayed while swimming. Through the use of Machine learning they were able to keep the experience automatic and hands free, as the goggles are able to determine the exact stroke your using, along with metrics like split times, total distance, stroke rate, and calories. They even took it a step further through a partnership with Polar where they have created a clip where you can install the Polar OH1 Optical Heart Rate Sensor to the goggles to also capture your heart rate.

So for a quick overview of specs; You can view two metrics at a time through the goggles, and this is customizable using the FORM Swim app on apple or android devices as well as automatically upload the workouts onto Training Peaks, Strava, or Facebook by Bluetooth.

It comes with 5 nose bridge sizes and an adjustable silicone strap, it has permanent chemical-resistant anti-fog and comes with a ventilated carrying case.

It has 16 hours of battery life in the pool, and currently hosts 13 different metrics to view including split time, interval time, rest time, total time, stroke rate, stroke count, distance per stroke, pace per 100m, pace per 50m, distance, length count, calories burned, and heart rate. At the time of this podcast recording it sells for $200usd with an additional option to buy the HR Monitor from POLAR for an additional $80usd.

Anyways I think I’ve left you with a ton of questions around the goggles so, let’s have a chat with Dan to see if this is the right set of Goggles to incorporate into your next swim session.

Let’s get into it.

Feb 24, 202046:09
Kogel Bearings CEO: Ard Kessels - Bearings 101

Kogel Bearings CEO: Ard Kessels - Bearings 101

Joining us today is Ard Kessels; Founder of Kogel Bearings which is the company that I went with to get my Quintana Roo Race Ready for Chattanooga 70.3 and Challenge Roth fast approaching!
To be honest, throughout my early days of triathlon I never thought twice of what bearings my bike was equipped with; nor could I even explain where the bearings were on my bike. After a ton of research, I thought it made sense to share this information with the listeners and who better to seek the answers from then the Kogel mogul himself!
Ard walks us through the backstory of Kogel Bearings as a company, and he breaks things down and explains to us what the benefits are of good quality ceramic bearings.
Ard goes in depth on each of the bearing sets we have on our bike and how these benefits translate over to measurable results in an IRONMAN.
We both had a video call before this episode and we agreed that we hope by the end of this show that you’ll walk away with a true understanding of bike bearings no matter what level of understanding you had coming into it!
Now before we start; I want to give a quick 1-minute overview of Bearings 101 for bikes; specifically, triathlon bikes. Now on our bikes you may or may not know that we have bearings in all the places they require rotation.
Your wheels are in rotation therefore they have bearings in their hubs. The nice thing about wheel bearings is that even when we stop pedaling; they keep moving.
We also have bearings in our bottom bracket which allows your crank to spin so you can rotate the pedals.
We then have rotation and therefore bearings inside the rear derailleur pulleys which allow your bikes drive-train to spin and guides the chain to the cassette.
Lastly, we also have bearings in the headset of your bike to allow your handlebars to rotate.
Now some might be thinking right now, yeah okay we get it Steven thanks captain obvious! Aha but for some of the listeners who may be new to the bearings concept I don’t want you going into this episode without at least being primed to understanding where the bearings are on your tri bike and what their purpose is!
This is an awesome podcast episode so I hope you enjoy it as much as I did; and if you’re not driving then I highly encourage you to leave aside a pen and paper for some notes.
Feb 17, 202040:48
Andi Dreitz: 2019 Challenge Roth Champion - Roth, Professional Triathletes Organisation, Training Tips

Andi Dreitz: 2019 Challenge Roth Champion - Roth, Professional Triathletes Organisation, Training Tips

We have a really exciting episode here on the Challenge Roth Road to Roth Podcast Series which includes a great interview with the 2019 Challenge Roth winner, German Pro Triathlete, Andreas Dreitz.
So for the first time listeners, a bit of a backstory here with the Road to Roth Series – at the beginning of August I announced that I’ll be doing my first full distance triathlon at Challenge Roth in 2020, and since then, I found that a lot of listeners were actually on a similar path; whether it was with Roth or another race; but they too were on their crazy journey to their first full distance triathlon and looking forward to hearing content specific to the full distance!
Of course, never having actually done the distance before, I figured everyone could benefit the most in a series where I interview top professional triathletes and coaches that will be able to provide a ton of training tips specific to the full distance as well as give us the motivation and insight we need to help us maximize our performances come race day!
I am SUPER Pumped to be having this conversation today with Andi because his 2019 performance was a huge inspiration for me and who better to get us psyched up about Roth then the fan favourite and reigning champion himself!
Other themes we will explore in todays conversation is the recent announcement of the Professional Triathlon Organization, KONA, Erdinger Alkoholfrei and Club LaSanta in Lanzarote. Of course, as always we never finish an episode without a few training takeaways and motivational messages from one of the top triathletes in the world!
Feb 10, 202056:45
Taylor Spivey: Super League Triathlon and the Tokyo 2020 Olympics

Taylor Spivey: Super League Triathlon and the Tokyo 2020 Olympics

Alright everyone thanks so much for tuning in today, my names Steven Langenhuizen and I am the host of the Pacing and Racing Podcast and Joining us today is USA Pro Triathlete Taylor Spivey who recently ranked 4th in the World Triathlon Series and a 3rd in the Super League Triathlon Series. Taylor has been on fire these last few years with dominating performances across the ITU and Super League Triathlon series and she’s here today to talk with us about those race series as well as the highly anticipated upcoming Tokyo 2020 Olympics. I am really pumped to be speaking with Taylor today because she is a huge icon in the global triathlon circuit. She has such an upbeat personality and always puts on a great race performance when it counts. She has a very smart mindset when it comes to balancing the demands of training and racing which you’ll hear in this episode and it’s cool to hear her perspectives on the Super League and the ITU series. Now Taylor’s boyfriend is former Podcast Guest and World Champion Vincent Luis so between both of their schedules I think it’s safe to say these two live the full-time professional triathlon experience, 24/7 & 365 Days per year. As always I like to finish strong with asking some key age-group training tips and Taylor definitely delivered on this so get ready for another great episode
Feb 03, 202052:54
Anne Haug: IRONMAN World Champion on KONA, Challenge Roth 2020, and the Professional Triathletes Organisation!

Anne Haug: IRONMAN World Champion on KONA, Challenge Roth 2020, and the Professional Triathletes Organisation!

Alright everyone whatsup, welcome back and welcome to the first-time listeners, my names Steven Langenhuizen and I am the host of the Pacing and Racing Podcast. We have a really exciting episode here on the Challenge Roth Road to Roth Podcast Series which includes a great interview with the 2019 IRONMAN World Champion Anne Haug.

So for the first time listeners, a bit of a backstory here with the Road to Roth Series – at the beginning of August I announced that I’ll be doing my first full distance triathlon at Challenge Roth in 2020, and since then, I found that a lot of listeners were actually on a similar path; whether it was with Roth or another race; but they too were on their crazy journey to their first full distance triathlon and looking forward to hearing content specific to the full distance!

Of course, never having actually done the distance before, I figured everyone could benefit the most in a series where I interview top professional triathletes and coaches that will be able to provide a ton of training tips specific to the full distance as well as give us the motivation and insight we need to help us maximize our performances come race day!

Motivation and inspiration seem endless in this interview with Anne as she walks us through how she first got into her triathlon journey which ultimately lead her into becoming the IRONMAN World Champion in 2019 with an incredible time of 8 hours 40 minutes making her the third-fastest female in history. Anne also talks to us about what’s ahead for her this season as she prepares for Challenge Roth 2020.

A Theme we also explore in todays conversation is the recent announcement of the Professional Triathlon Organisation and how Anne as a professional athlete is impacted by this and what this means for the sport going further.

We end off this episode with lots of training tips for age groupers training for their first Long Distance Triathlon so I hope you leave with insight on how the best in the world train, think, and prepare for races like Challenge Roth and KONA. So now, sit back, take notes, and enjoy!

Jan 28, 202052:05
Callum Millward: The Cupcake Cartel & Cupcakes with Cal!

Callum Millward: The Cupcake Cartel & Cupcakes with Cal!

Joining us today is Callum Millward; Co-founder of the Cupcake Cartel team and who may be also recognized by some as the host of Cupcakes with Cal on YouTube which in my opinion is honestly one of the funniest series of interviews with pro triathletes that I’ve ever seen (so if you’re looking for a great laugh then I highly recommend checking it out!).

A bit about Call here; he is a pro triathlete with numerous 70.3 wins and multiple 70.3 and IM podiums and unfortunately sat out a good portion of 2019 with an injury, but that hasn’t kept him out of the triathlon realm.

In fact; one thing close to Cal’s heart these days is the Cupcake Cartel which is a team of triathletes and like-minded people that come together for support and encouragement in racing and training. This is a highly sought-after team with over 500 applications received for 2020 and are recognized by many for their badass race kits, their highly reputable sponsors like Quintana Roo and their steady mix of enthusiastic age groupers and pro athletes alike.

In today’s episode we get to pick Cal’s brain on what makes the Cupcake Cartel one of the most popular triathlon teams out there for Age groupers to be apart of, we’ll talk about Cal’s race season as a pro triathlete and how he overcame his bilateral torn patella tendons, we’ll talk about some funny moments with Pro Interviews during his Cupcakes with Cal videos, and we’ll end It off as usual with some great key takeaways on training for IRONMAN for age groupers.

This is an awesome podcast episode so I hope you enjoy it as much as I did!

Jan 23, 202001:01:29
Rachel Olson - Bike Setup, Watts Savings, & Everything IRONMAN 70.3

Rachel Olson - Bike Setup, Watts Savings, & Everything IRONMAN 70.3

Joining us today is American Pro Triathlete Rachel Olson who is from Houston, Texas that grew up as a competitive swimmer and eventually found herself in triathlon in 2013. Now in 2013 she was given an old Quintana Roo Tri Bike to race in triathlon and she came away with a win in her first sprint triathlon and knew it was the right sport for her.
In 2014 Rachel made the move to the 70.3 distance and in 2018 started racing professionally and since then; has never looked back! Rachel has yet to jump to the full IRONMAN Distance much like previous guest Jackson Laundry; which is excellent because much like most listeners; they are focusing heavily on the 70.3 distance so who better to ask questions and learn from then the pro athletes that master that distance themselves.
In today’s episode we’ll recap her 2019 season and we’ll chat about whats ahead in the year 2020 for racing. Rachel has one amazing bike setup so we dive into the details of her setup and components which is super helpful for listeners if they want to learn about the smaller details of a tri bike and watts savings like the 51 speedshop aerobars, the oversized rear derailleurs from Kogel, wheel selection and more. We also hear about her Base Performance on-course nutrition strategy for a 70.3 course, understanding an ironman 70.3 training structure, mindset training using visualization and more. I Wont take up anymore of your time here! Get ready to learn, and enjoy.
Jan 20, 202053:23
Coach of Jan Frodeno, Anne Haug; Dan Lorang - Challenge Roth Road to Roth Training Series

Coach of Jan Frodeno, Anne Haug; Dan Lorang - Challenge Roth Road to Roth Training Series

We have a really exciting episode here on the Challenge Roth Road to Roth Podcast Series which includes a great interview with Jan Frodeno, Anne Haug, and Sarah True’s Coach; Dan Lorang.
So for the first time listeners, a bit of a backstory here with the Road to Roth Series – at the beginning of August I announced that I’ll be doing my first full distance triathlon at Challenge Roth in 2020, and since then, I found that a lot of listeners were actually on a similar path; whether it was with Roth or another race; but they too were on their crazy journey to their first full distance triathlon and looking forward to hearing content specific to the full distance!
Of course, never having actually done the distance before, I figured everyone could benefit the most in a series where I interview top professional triathletes and coaches that will be able to provide a ton of training tips specific to the full distance as well as give us the motivation and insight we need to help us maximize our performances come race day!
Motivation and inspiration seems endless in this interview with Dan as he describes how he met and coached Anne Haug when she just started getting into Triathlon and how Jan came to him while he was an ITU athlete asking if he could coach him to transition into IRONMAN with the ambitious goal to win the IRONMAN World Championships. Dan also talks to us about what’s ahead here for Jan and Anne as they prepare for Challenge Roth 2020!
For a little insight on his roles in coaching; aside from coaching two world champions, he is also the Head of innovation for the Pro German Cycling team Bora Hansgrohe and coach of Sarah True and a former coach of the German Triathlon Federation so he comes to us with many years of wisdom and a never-ending list of accolades and leaves us with some excellent tips for age groupers looking to train for long distance triathlons.
This was an awesome podcast and I hope you leave with some insight on how the best in the world train, think, and prepare for races like Challenge Roth and KONA. So now, sit back, take notes, and enjoy the show.
Jan 13, 202058:47
Matt Hanson - All Things IRONMAN! Bike Setup, Nutrition, AG Training Schedules.

Matt Hanson - All Things IRONMAN! Bike Setup, Nutrition, AG Training Schedules.

Joining us today is American Pro Triathlete Matt Hanson who is a 5x IRONMAN Champion and 4x 70.3 champion. Matt also runs the Matt Racing Tri team where he helps coach Age Group Triathletes, so Matt is known to be a very articulate and well spoken athlete that can teach us age groupers a lot – which is why were having him on the podcast for the second time! The listeners loved his episode so we thought, why not start the new year off with a podcast episode that everyone will enjoy.
In today’s episode we’ll recap his 2019 season and we’ll chat about whats ahead in the year 2020 for racing. We will also talk about bike setup for an ironman, the science behind his ice friction chain on his Quintana Roo PR Six, on-course nutrition for an ironman, understanding an ironman training structure, and basically all things ironman. Now we also have a question from the listeners as well so there’s lots to take in and I can’t thank Matt enough for joining us again! Get ready to learn, and enjoy.
Jan 06, 202045:28
Maurice Clavel - Challenge Roth Training Series - 3rd at Roth in First ever Long Distance Triathlon!

Maurice Clavel - Challenge Roth Training Series - 3rd at Roth in First ever Long Distance Triathlon!

Today we have German Pro Triathlete Maurice Clavel on for Episode number 9 of the Road to Roth Training Series!
So for the first time listeners, a bit of a backstory here with the Road to Roth Series – at the beginning of August I announced that I’ll be doing my first full distance triathlon at Challenge Roth in 2020, and since then, I found that a lot of listeners were actually on a similar path; whether it was with Roth or another race; but they too were on their crazy journey to their first full distance triathlon and looking forward to hearing content specific to the full distance!
Of course, never having actually done the distance before, I figured everyone could benefit the most in a series where I interview top professional triathletes and coaches that will be able to provide a ton of training tips specific to the full distance as well as give us the motivation and insight we need to help us maximize our performances come race day!
Now this man needs no introduction, as Maurice is a dominant athlete in today’s pro men’s field and is joining us in his off-season after a great battle in kona. Now what’s super fascinating about Maurice is he placed 3rd at Challenge Roth in 2017 in what was his First Ever Full Distance race with a time of 8:04:53. That really resonates with me for this podcast because that journey for him is what Myself and many of the listeners are going through today – that build up to your first full distance race at the iconic Challenge Roth.
Maurice also goes over some excellent training advice like how to dig deep in training, how to fuel your body with proper nutrition, how to train at the beginning of your season, riding with wattage and more!
I am really excited for this one guys and I could keep going on all day, but let’s hear it all from Maurice himself -
Dec 22, 201947:41
Jackson Laundry - 70.3 Worlds Bike Crash & his Road to Recovery, Training Tips & More!

Jackson Laundry - 70.3 Worlds Bike Crash & his Road to Recovery, Training Tips & More!

Today’s guest is Canadian Professional Triathlete and fellow Team LPC member, Jackson Laundry.

This podcast will be Jacksons second time on the show which is super exciting because Jackson absolutely crushed the 70.3 circuit in 2019, but unfortunately, in the latter stage of the season he got in an accident at the 70.3 worlds which lead him to a fractured collar bone and multiple fractures to his scapula which essentially are the bones that keep your shoulder joint in place. This type of break could be detrimental to someone in our sport who uses their shoulders daily in exercise like swimming.

Now I am excited to talk to Jackson today for so many reasons. First off, I wanted to recap his 2019 season as this was his breakthrough season as a 70.3 professional!

Secondly, I always know that athletes who find themselves injured or ill and have to step away from the sport to recover have a very hard time coping with the change and I thought that Jackson would be an excellent guy to come on and walk us through his process and I hope this can resonate with some listeners and be the inspiration they need to keep pushing on.

In today’s episode we’ll dive into his recovery process, what’s ahead next season, and we’ll also go over Jacksons on-course fueling strategy with First Endurance Canada, a few Zwift training tips, training with a 4iiii Powermeter, and so much more so definitely be sure to clear any distractions around you and soak it in like a sponge!

Jackson also gives us a bit of some inside scoop on a new team unfolding within the Hewdog Racing team that is SUPER exciting so definitely be sure to check that out because I think it could be a fantastic new addition to triathlon in North America!

Dec 18, 201959:41
Ben Hoffman - 4th in KONA, newborn daughter, season recap, training tips & more!

Ben Hoffman - 4th in KONA, newborn daughter, season recap, training tips & more!

In today’s podcast, we meet with American Pro Triathlete, Ben Hoffman!
Now Ben recently finished racing the IRONMAN World Championships with a 4th place finish and only 48 seconds down from Sebastian Kienle in third! Just a few short weeks after that he toed the line at IRONMAN Florida claiming 2nd place!
Ben also previously claimed the top step of the podium at the IRONMAN South African Championships, making it his Third Win on that course! Ben has an incredible list of accolades including being an IM Champion 7x, placing 4th in the IM World Championships in 2019 and 2016, 2nd in the IM World Championships in 2014, and a multi IM 70.3 Champion!
What I love most about Ben’s story is the ability for so many to relate to it. Ben and his wife Kelsey recently welcomed a new life into the world in September, their daughter, Josephine! So throughout the daily focus and work involved with being a parent to a newborn, Ben was still able to stay focused and determined to produce some amazing performances which is truly inspirational!
In this episode, Ben Goes over his racing plans and schedule, and gives us some great insight on balancing training with family life, overcoming injuries, sharpening your competitive mindset, nutrition tips and so much more! Ben also gives us some great age group training advice and leaves us with plenty of motivation!
I personally am a big fan of Ben and what he’s done in Triathlon so the honor is all mine in this podcast, and I hope you guys enjoy the episode!
Dec 11, 201901:00:54
Training Peaks Founder, Joe Friel - The "Coach of Coaches" Talks IRONMAN Training tips

Training Peaks Founder, Joe Friel - The "Coach of Coaches" Talks IRONMAN Training tips

I am REALLY excited to say that today’s episode I get to interview the founder of Training peaks, Coach Joe Friel!
So this is really cool because if you guys haven’t heard of Joe before, he has been coaching since 1980 and was also the publisher of the Training Bible in the late ’90s, in what has since been used by several national sports federations to train their coaches.
Now Joe noticed that in the 90’s that coaches were still using fax machines and writing training plans out on paper and he came up with an idea of the world's first online training log for coaches to work with an unlimited number of athletes.
Although Joe currently only coaches a few athletes, he mostly focuses on training emerging top-level coaches on best practices in preparing endurance athletes for competition. Consider him a coach of coaches in endurance sports and we are fortunate to have him on the podcast to talk about his philosophy and methodologies of training!
In this episode, you’ll hear about how he came up with the features of training peaks including the Training Stress Scores, the Intensity Factors, and how coaches can maximize its use to track their athletes. We also chat about the Training Bible and dive into his training philosophies and methodologies so that we can take these ideas and incorporate them into our training! We also go over some very practical training advice that we can all start to incorporate into our training plans!
It’s an excellent podcast today so sit back, relax, and enjoy the episode!
Dec 04, 201953:43
Cam Wurf - Challenge Roth Training Series - Roth Tips, Recap, Olympics, Frodeno & more!

Cam Wurf - Challenge Roth Training Series - Roth Tips, Recap, Olympics, Frodeno & more!

Today we have Australian Pro Triathlete and fan-favorite Cameron Wurf on for Episode number 8 of the Road to Roth Training Series!
So for the first time listeners, a bit of a backstory here with the Road to Roth Series – at the beginning of August I announced that I’ll be doing my first full distance triathlon at Challenge Roth in 2020, and since then, I found that a lot of listeners were actually on a similar path; whether it was with Roth or another race; but they too were on their crazy journey to their first full distance triathlon and looking forward to hearing content specific to the full distance!
Of course, never having actually done the distance before, I figured everyone could benefit the most in a series where I interview top professional triathletes and coaches that will be able to provide a ton of training tips specific to the full distance as well as give us the motivation and insight we need to help us maximize our performances come race day!
Now this man needs no introduction, he is a former professional rower, former pro cyclist and now a top contending pro triathlete – with a third place in Roth and a 5th in KONA alongside some excellent performances including a win and run course record at IRONMAN Italy in 2019. Cam also recently competed in his first ITU Triathlon so we ask him about his thoughts on that style of racing in today’s podcast!
Cam is also known as a hilarious public triathlon figure on social media and never shy’s away from razzing a fellow pro triathlete on Instagram when an opportunity arises! He is a great role model in triathlon and as he improves his run times he is becoming more of a threat on the racecourse!
Cam joins us in today's episode to recap a bit of his season including his improvements in his running, his crazy training volume and highlights his experiences and podium finish at the iconic Challenge Roth. Cam leaves us with some excellent tips relevant to the Challenge Roth course and also leaves us with some inspiration and a few great laughs. We also talk about what’s in store for his winter season training as well as schedule looking forward to 2020!
I am really excited about this one guys and I could keep going on all day, but let’s hear it all from Cameron Wurf himself!
Dec 02, 201901:03:05
Matt Mcelroy - Hat-Trick World Cup Wins, Olympics, and Mindset Training

Matt Mcelroy - Hat-Trick World Cup Wins, Olympics, and Mindset Training

In today’s podcast, we meet with American Pro ITU Triathlete, Matt Mcelroy!
Now Matt Mcelroy has been on fire recently with a hat-trick in World Cup victories at his last three races and has set a new standard across the board in the ITU series.
His recent success has put him in a great position for the potential to toe the line at the Tokyo Olympics next summer so we discuss this and his outlook on the Olympics in today’s episode!
We also discuss other avenues of triathlon post-2020 Olympics like the iconic Super League Triathlon Series and even discuss the possibilities of an IRONMAN in the future! As we just had a podcast not long ago with Cam Wurf, it was funny to hear Cam’s perspective on the Santo Domingo ITU race so now we get to hear the perspective of that race from Matt!
In this episode, we also go over his racing plans and schedule, and he shares some great insight on racing to your fullest potential through mindset, training tips and so much more!
I personally am a big fan of Matt and the American Triathlon team so the honor is all mine in this podcast, and I hope you guys enjoy the episode!
Nov 27, 201952:41
Jesper Svensson - Challenge Roth Training Series - 2nd Overall @ Roth 2019!

Jesper Svensson - Challenge Roth Training Series - 2nd Overall @ Roth 2019!

Today we have Swedish Pro Triathlete Jesper Svensson on for Episode number 7 of the Road to Roth Training Series!

So for the first time listeners, a bit of a backstory here with the Road to Roth Series – at the beginning of August I announced that I’ll be doing my first full distance triathlon at Challenge Roth in 2020, and since then, I found that a lot of listeners were actually on a similar path; whether it was with Roth or another race; but they too were on their crazy journey to their first full distance triathlon and looking forward to hearing content specific to the full distance!

Of course, never having actually done the distance before, I figured everyone could benefit the most in a series where I interview top professional triathletes and coaches that will be able to provide a ton of training tips specific to the full distance as well as give us the motivation and insight we need to help us maximize our performances come race day!

Now this man needs no introduction, with a second-place finish at Challenge Roth 2019, Jesper has truly made a name for himself and is always so exciting to watch race.

Jesper goes into great detail with us on his experiences and journey to second place in the iconic Challenge Roth and what it meant and felt like to him. We spoke on some course-specific tips leading into Challenge Roth as well as some great insight on nutrition both on-course and during your travels to a race!

We also chat about his decision on riding with Ventum Racing, what his schedule looks like going into next season and we end it off with a few great age group training tips!

I am really excited about this one guys and I could keep going on all day, but let’s hear it all from Jesper himself!

Nov 25, 201950:37
Bob Babbitt - IRONMAN History, Challenge Roth, and Motivational Takeaways

Bob Babbitt - IRONMAN History, Challenge Roth, and Motivational Takeaways

Hey guys and Welcome to the Pacing & Racing Podcast. The Canadian Triathlon Podcast Made In Mind for the Age Group Triathletes.

I am REALLY excited to say that today’s episode I get to interview one of my inspirations in this sport and it is the IRONMAN Historian himself; Bob Babbit!

Now if you were on social media in October and follow anything to do with triathlon then I am sure you came across the amazing Breakfast with Bob Interviews that were recorded down at the IRONMAN World Championships. Bob has such an incredible way of connecting with all of the pro triathletes and it’s super inspiring for me to watch seeing as I am following in similar footsteps; interviewing triathletes and trying to find the inspiration and motivation through asking the right questions.

Now Bob’s love for triathlon dates all the way back to the third ever IRONMAN triathlon which he goes into detail talking about in this episode and it’s a must hear story and its amazing to see how much triathlon has since evolved over the years.

So most of you may already know on the side of the Breakfast with Bob Video Interviews, he has been doing a radio and podcast program dating back to 1990. So if there is any true IRONMAN interviewer this is the guy and I am absolutely humbled today to get to be the one to interview him!

In this episode you’ll hear all about his legacy, what he finds so passionate and exciting about triathlon that he wants to share with the world, and we go over some funny stories, motivational stories, and even go over some motivational key takeaways that we can all learn from and incorporate into our triathlon training as well as our daily lives.

It’s an excellent podcast today so sit back, relax, and enjoy the episode!

Nov 14, 201956:33
Ventum CEO Diaa Nour - All things Ventum, and News on upcoming 2020 Bikes!

Ventum CEO Diaa Nour - All things Ventum, and News on upcoming 2020 Bikes!

Hey guys and Welcome to the Pacing & Racing Podcast. The Canadian Triathlon Podcast Made In Mind for the Age Group Triathletes.

I am really excited to say our latest guest is the Co-Founder of one of my favorite bike companies, Ventum Racing, and that is Diaa Nour!

Now if you watched the 2019 IRONMAN World Championships in KONA this year then you’ll probably recall seeing Diaa interviewed during the race when the athletes were just starting out in the early km's of the Ventum Bike Course!

In this quick interview, you were able to catch a glimpse of the man behind the scenes who took part in creating the first-ever design of the Ventum Bikes alongside co-founder Jimmy Seear!

Now in today’s episode you’ll hear how he and Jimmy came together to take a risk and going with their guts by creating a new bike in what was a VERY niche and competitive market back in 2014!

Since 2014 they have created the Ventum One which is their flagship model, their Ventum Z which is the most economical version, and their Ventum Signature which is upwards of $32,000 USD! They also JUST released a UCI Legal Ventum Road Bike called the NS1 which I am SUPER pumped to chat about because as well all know this could be a game-changer for Super League athletes and even the athletes preparing for Tokyo 2020!

Diaa also dives into the latest bike initiatives they are taking on and will be coming out with new VERY exciting bike designs next year! Have a listen to find out!

It’s an excellent podcast today so sit back, relax, and enjoy the episode!

Nov 09, 201954:48
Tom Zaferes - Super League Triathlon from Behind the Lens!

Tom Zaferes - Super League Triathlon from Behind the Lens!

Hey guys and Welcome to the Pacing & Racing Podcast. The Canadian Triathlon Podcast Made In Mind for the Age Group Triathletes.

Now I’m excited to say today’s guest is a jack of many trades, including being an elite triathlete, Super League & ITU Photographer and content creator, and has even been featured on TV Show Tiny House Nations; and that is Tommy Zaferes!

So Most may know already that Tom is married to Katie Zaferes who has already been on a previous episode of the pacing and racing podcast! I thought it would be awesome for today to talk to Tom about the Super League from a slightly different angle than most, and that is through the lens of his camera!

So Tom plays an integral part in filming and photography at the ITU races and Super League races and sees these events from a much different angle then we do. He connects with all the triathletes on a personal level, he’s great friends with all of them and will be there throughout all the travels, the downtime, the race preparation, and even snapping pictures at the finish line and post-race celebrations!

He’s a big part of Super League and I thought it would be great to hear about it from his perspective and hear what he has to say about the inside scoop in triathlon! What goes on behind the scenes that we don’t often get to see and hear about!

Of course, like all episodes, I like to dig for some great training tips and key takeaways and Tom definitely gave us some great answers so I look forward to sharing all that with you guys in today's episode!

So sit back, relax, and enjoy the episode!

Nov 07, 201956:44
InstaBeat - Heart Rate Swim Tech with CEO Hind Hobeika

InstaBeat - Heart Rate Swim Tech with CEO Hind Hobeika

Today we have Hind Hobeika; Founder of one of the coolest pieces of swim technology that I’ve ever used which is known as the InstaBeat.
So as most of you know, swimming was actually one of my weakest of the three disciplines in Triathlon! In fact, I actually signed up for my very first triathlon before ever actually even knowing how to swim the front crawl! I had learned the basics as a kid in order to leisurely swim and stay afloat, but I never took the typical avenue of taking lessons as a kid or swimming in school, so I can definitely say I’ve spent a ton of time in the pool trying to improve my quality of training over the years.
Throughout my training, I always liked to pay close attention to HR Zones because coming from a former medical background I was just intrigued by how the body reacts and compensates and what your HR can be telling you. This has always been super easy to do on the bike and run because of the watches, the HR straps, and the ability to analyze the data on phone apps after the sessions. I really found in swimming this key component was missing until a good friend of mine told me about Instabeat and I decided to incorporate it into my swim training.
I’ll save the details of what the Instabeat is for Hind to explain in the Podcast, but I thought it would be amazing to have her on the show for an episode to talk about the InstaBeat and how you might be able to incorporate it into your training, as well as dedicate this episode to key swimming tips for age group triathletes.
We’ll cover training tips like how to start implementing the HR Training Zones in your swim sessions, how you can structure your training sessions, what you should and shouldn’t focus on as a beginner swimmer, and we’ll go over some great drills and swim tips that you’ll definitely want to hear all about!
Now, enough from me lets hear it from the founder of InstaBeat!
Nov 04, 201945:38
Coach James Loaring - Challenge Roth Training Series - Training strategies for Challenge Roth!

Coach James Loaring - Challenge Roth Training Series - Training strategies for Challenge Roth!

Hey guys and Welcome to the Pacing & Racing Podcast. The Canadian Triathlon Podcast Made In Mind for the Age Group Triathletes. Today we have Coach James Loaring; Head coach of the LPC Triathlon Club on the show to help us on Episode Number 6 of the Road to Roth Training Series! So for the first time listeners, a bit of a backstory here with the Road to Roth Series – at the beginning of August I announced that I’ll be doing my first full distance triathlon at Challenge Roth in 2020, and since then, I found that a lot of listeners were actually on a similar path; whether it was with Roth or another race; but they too were on their crazy journey to their first full distance triathlon and looking forward to hearing content specific to the full distance! Of course, never having actually done the distance before, I figured everyone could benefit the most in a series where I interview top professional triathletes and coaches that will be able to provide a ton of training tips specific to the full distance as well as give us the motivation and insight we need to help us maximize our performances come race day! Now to introduce James, he is the President and head coach of LPC dating all the way back to 2007 – and has since been an integral part of the numerous success stories throughout the team. The team has won the Triathlon Ontario Club Championships the last 5 of the 6 years, and won the inaugural Triathlon Canada National Club Championships. James has coached many ITU and Long Course athletes to continue onto successful professional careers as well as stood as the head coach for Team Canada’s Age Grouper ITU World Triathlon Championships over multiple years! James is a perfect fit for this episode because much like many listeners to this podcast, he knows the daily struggles for age groupers to balance quality training and recovery with work life, family life and social life! In today’s episode we’ll hear all about Team LPC, what the benefits are training apart of a team environment, and what we can do as age groupers to best prepare for a full iron distance race such as Challenge Roth! I am really excited for this one guys and I could keep going on all day, but let’s hear it all from James himself
Oct 21, 201901:06:01
Super League Exclusive with Sophie Coldwell - Jersey & Malta Breakdown, tips, insight & more!

Super League Exclusive with Sophie Coldwell - Jersey & Malta Breakdown, tips, insight & more!

Today’s guest is the Super League Triathlete, Sophie Coldwell!

So for those who may not know Sophie yet, she is a young and talented British ITU Triathlete that has taken the triathlon scene by a storm in the recent years! With multiple prestigious results across the ITU and a crowd favourite in the Super League, Sophie is on the fast track to becoming a household name in the triathlon community!

To briefly cover her highlights over the last couple of years; in 2017 Sophie won her first global bronze medal in the U23 event at the ITU World Championships in Rotterdam, and a fourth-place finish on the ITU World Triathlon Series in Yokohama. She also finished second to Jess Learmonth at the 2017 ETU European standard distance championships.

Sophie represented Team England at the 2018 Commonwealth Games on the Gold Coast and finished sixth. She went on to win the ETU European Sprint Triathlon Championships in Estonia in July.

This year notably she won gold at the Cagliari ITU Triathlon World Cup and was part of the British Mixed Relay team that won gold in Nottingham and silver in Edmonton. She hopes to continue this success into 2020 after achieving a top ten finish at the Tokyo ITU World Triathlon Olympic Qualification Event alongside Vicky Holland and Non Stanford.

In today’s exclusive Super League episode we talk to Sophie about the rules and formatting of the Super League, how the points are awarded, how athletes receive a colored jerseys, and she gives some great insight on her own experiences in the fast and dynamic super league and how us as age groupers can train and prepare for a super league race ourselves!

Oct 15, 201941:11
KONA Heat Adaptation, Race Specificity, Nutrition, & Aerodynamics with Endurance Innovation Podcast!

KONA Heat Adaptation, Race Specificity, Nutrition, & Aerodynamics with Endurance Innovation Podcast!

Hey guys and Welcome to the Pacing & Racing Podcast. The Canadian Triathlon Podcast Made In Mind for the Age Group Triathletes.

Today Jenna-Caer and I have an awesome new episode today where we teamed up with Andrew and Mike from the Endurance Innovation Podcast to go over a special episode as we gear up for KONA 2020. Mike is the owner of X3 Training and Andrew represents 4iiii's and together are very insightful when it comes to triathlon innovation and training!

As many of you may already know from previous episodes, Jenna-Caer is coming up to her KONA Debut this year after a 1st place AG Finish at IM Cork so we thought it would be great to have a podcast to talk about things like race specificity in training, heat adaptaion and on-course heat management, and what’s changed over the years in training for an IRONMAN.

We also dive into Nutrition and hydration strategies, and how bike positioning and aerodynamic testing through the Virtual Wind Tunnel makes a big difference in your speed and efficiency on the bike.

This is our first 4-person podcast episode and it was an absolute blast and I am happy to share this with you guys because there are some great concepts and perspectives from multiple angles in the episode and we made sure we did our best to make sure it was done in a clear and concise manner.


I hope you all enjoy this podcast! 

Sep 30, 201901:22:47
Coach Joel Filliol - Tokyo 2020, Super League, and keeping training simple

Coach Joel Filliol - Tokyo 2020, Super League, and keeping training simple

Today we welcome Coach Joel Filliol on the podcast, who most of you may already know – but if you don’t, he’s well recognized as one of the most successful triathlon coaches in the world.
His umbrella of coaching stems across so many levels – from Olympics to IRONMAN, to Junior Development all the way up to the Senior World Championships; Joel has guided athletes to world class success at so many levels.
Joel has worked with IRONMAN athletes like Helle Frederikson, Olympic athletes like Mario Mola, Simon Whitfield, and Alistair Brownlee.
He’s currently working as the Olympic Performance Director for the Triathlon Federation of Italy to help athletes prepare for Tokyo 2020. He also has what he calls his JFT Crew consisting of world class triathletes focusing on the ITU series including some recent podcast guests and 2019 World Champions Katie Zaferes and Vincent Luis.
His training and knowledge extends far into the roots of triathlon, so I am excited and honoured to have him on the podcast as we talk about topics like Tokyo 2020, his outlook on KONA, the JFT Crew, and key takeaways for age group triathletes.
This is a podcast jam-packed with invaluable knowledge and wisdom around endurance training specific to age groupers so relax, take notes and enjoy the episode!
Sep 23, 201956:10
Coach David Tilbury Davis - Challenge Roth Training Series - Successful Training for Triathlon

Coach David Tilbury Davis - Challenge Roth Training Series - Successful Training for Triathlon

Today we have Coach David Tilbury Davis on the show to help us on Episode number 4 of the Road to Roth Training series! So for the first time listeners, a bit of a backstory here with the Road to Roth Series – at the beginning of August I announced that I’ll be doing my first full distance triathlon at Challenge Roth in 2020, and since then, I found that a lot of listeners were actually on a similar path; whether it was with Roth or another race; but they too were on their crazy journey to their first full distance triathlon and looking forward to hearing content specific to the full distance! Of course, never having actually done the distance before, I figured everyone could benefit the most in a series where I interview top professional triathletes and coaches that will be able to provide a ton of training tips specific to the full distance as well as give us the motivation and insight we need to help us maximize our performances come race day! Now to introduce David, he has been coaching both professional and age group triathletes since 1995 and has helped his athletes achieve 3 world titles, 11 national titles, multiple regional championship titles and has helped numerous age group triathletes get their qualifying slots for the IRONMAN 70.3 & 140.6 world Championships. David is also the Coach of Cody Beals who recently just smashed the IMMT course record which was set last year by Cody himself in his IRONMAN Debut. but this year not only did he crush it but he also set the first ever Sub 8 hour performance at IMMT. Cody will also be doing his KONA debut this October, so him and David have been hard at work fine tuning and getting ready for this race which you’ll hear about in this podcast! In today’s episode, David also talks to us about the pros and cons of age groupers self-coaching versus getting a coach, how to find a coach that best suits your goals and style, and goes over some great training tips and advice, so I hope you guys enjoy this podcast and be sure to take advantage of your long bike sessions by lining up a few episodes to play for constant workout motivation!
Sep 16, 201901:04:11
Sarah Crowley - Challenge Roth Training Series - 2nd at Roth with Training Motivation + Race Tips!

Sarah Crowley - Challenge Roth Training Series - 2nd at Roth with Training Motivation + Race Tips!

Hey guys and Welcome to the Pacing & Racing Podcast. The Canadian Triathlon Podcast Made In Mind for the Age Group Triathletes. Today we have Australian Pro Triathlete Sarah Crowley on the show to help us on Episode number 3 of the Road to Roth Training series! So for the first time listeners, a bit of a backstory here with the Road to Roth Series – at the beginning of August I announced that I’ll be doing my first full distance triathlon at Challenge Roth in 2020, and since then, I found that a lot of listeners were actually on a similar path; whether it was with Roth or another race; but they too were on their crazy journey to their first full distance triathlon and looking forward to hearing content specific to the full distance! Of course, never having actually done the distance before, I figured everyone could benefit the most in a series where I interview top professional triathletes and coaches that will be able to provide a ton of training tips specific to the full distance as well as give us the motivation and insight we need to help us maximize our performances come race day! Now to introduce Sarah, she is an incredible personality in the Triathlon world and is best well known for her charisma, her Aero Hair, and her well-rounded talent across all the triathlon distances! Coming from an ITU background, she has quickly worked up to be a crowd favourite in the ironman scene; with a 15thplace in her KONA debut in 2016 to 3rd place the year-after. She recently has had an incredible season with 2nd at both the half and full IM Asia-Pacific Championships and also placed 2nd at Challenge Roth in what was her first time racing that event! In today’s episode Sarah tells us what her first experience at Roth was like as she podiumed alongside previous Roth winners Lucy Charles and Daniela Bleymehl. She goes over her favourite moments and memories of Challenge Roth and goes over some race advice which is really awesome to hear! We also go over her thoughts and preparation as we head into another highly anticipated KONA, and talk about some tips like travelling for triathlon, training with power vs HR, and more! I hope you guys enjoy this podcast and be sure to take advantage of your long bike sessions by lining up a few episodes to play for constant workout motivation!
Sep 09, 201901:10:42