Age Grouper For Life Podcast

Key Takeaways · Colin's Hip Injury: A new consult revealed Stage 4 osteoarthritis and abnormal hip structure. Colin will meet with a surgeon to discuss arthroscopic cleanup before a planned $16k stem cell treatment. · Danny's Time Management: Danny's podcast availability has been limited by a new time commitment: supporting his 10-year-old daughter's competitive swimming. · Tucson Camp Success: The Top Guns team camp in Tucson was a major success, praised for its training routes (e.g., Mt. Lemmon), facilities, and team camaraderie. The team will return next year. · Pro Triathlon Evolution: The pro field is pushing new run standards, with sub-2:25 marathons now a realistic target, as evidenced by a Top Guns athlete's goal for Ironman Texas. Topics Colin's Hip Injury & Treatment Plan · Diagnosis: A consult with a sports medicine doctor revealed Stage 4 osteoarthritis and abnormal hip structure (potentially bone spurs), likely from 14 years of pushing through pain. ·

Liz Hickox's triathlon journey and mindset transformation. Key Takeaways Mindset Shift Unlocked Performance: Liz's breakthrough came from replacing a self-limiting belief ("I don't win races") with a performance-focused one ("Success is the only motherfucking option"). New Coaching Partnership was the Catalyst: A new coach (Colin Cook) provided the structure and accountability needed to break old habits, including inconsistent training and alcohol consumption. Adversity Forged Resilience: Winning two major races (Happy Valley, Lake Placid) with broken toes proved the power of her new mindset and physical dedication. Kona Podium Validated the Transformation: A top-5 finish at Kona, guided by a single bike-split goal, validated the new approach and solidified her identity as a top-tier athlete. Topics Early Life & Athletic Background Upbringing: Athletic parents; a strict, driving father and a supportive mother. Pivotal Event: A severe car accident at 19 caused a year-long school delay. Wall Street Career:

A candid update on Colin's injury recovery and lessons learned from a challenging year. Key Takeaways Colin's 2025 was derailed by a sacral stress fracture, which worsened a pre-existing labral tear and advanced hip arthritis, making surgery the likely long-term solution. A recent indoor ride caused severe pain, but Colin has since run 5-6 times comfortably, suggesting bike position is the primary issue. Colin is exploring non-surgical options (PRP/stem cells, bike fit adjustments) to avoid a hip replacement, which would likely end his elite-level running career due to reduced hip flexion. A major lesson from Endurance Exchange is the 50/50 rule for coach-athlete communication: data is half the picture; subjective feedback on feelings and pain is the other half. Topics Colin's Injury & Recovery Background: A chronic left hip issue (labral tear, arthritis) from hockey was managed successfully in 2024 with consistent stretching. 2025 Injuries: Sacral Stress Fracture: Caused by ramping up run volume too qu

Key Takeaways Florida 70.3 Success: Danny's 3rd place AG finish (2:16 bike, 1:34 run) validated a marathon-focused training block, proving high run volume can maintain bike fitness. Houston Marathon Goal: The primary goal is a sub-3:00 marathon in Houston to secure a Boston qualifier (BQ) for the 45-49 age group (target: 3:07:30 to beat the ~7.5 min cutoff). Injury Management: A knee injury from high run volume was resolved with a fluid drain and cortisone shot. The Lever system was discussed as a key tool for injury prevention. Top Guns Update: The team has grown to ~60 athletes and partnered with Mauna for new kits. Ironman Marketing is producing a feature on the club. Florida 70.3 Race Report Context: The race served as a final 70.3 of the year, integrated into a marathon-focused training block with low triathlon specificity. Training Block: Run: 4 weeks at 50+ miles/week, followed by 4 weeks at 60+ miles/week. Bike: 5x/week, mostly easy Zone 1/2 rides (~190 watts). Swim: 1x/week (~3-4k yards) to maint

Danny and Colin discuss the 2025 World Championships (Men's and Women's) and give their hot takes on the new Kona qualification system. Key Takeaways Norwegian Dominance: The Norwegian team's success (winning both men's and women's titles) is attributed to a high-volume training model (25–30+ hrs/wk) that prioritizes threshold work and year-round altitude training, contrasting with the lower-volume, high-intensity USAT approach. Women's Race Drama: The women's race was an epic battle of tactics. Lucy Charles-Barclay's aggressive, race-dependent strategy led to a late-race DNF, while Taylor Knibb's controlled, course-dependent strategy collapsed ~3k from the finish due to heat exhaustion. Kat Matthews set a new run course record (2:49:00) to finish a close second. New Kona Qual System Flawed: The age-graded qualification system is failing. It heavily favors the Men's 55–59 age group on flat courses (e.g., 9 of 40 slots at IM California) while making it nearly impossible for women to qualify without an age

Colin and Danny discuss Danny's experience and lessons learned from his DNF at Ironman Chattanooga 2025. Key Takeaways -Danny's DNF stemmed from electrolyte imbalance (likely hypocalcemia) rather than fitness issues -Mental approach of racing with expectations vs. focusing on process negatively impacted performance -Support from team/community after DNF was more meaningful than typical race success accolades -Danny plans to do Florida 70.3 in December and focus on sub-3 hour Houston Marathon in January Pre-Race Preparation and Mindset -Training leading up to race was consistently strong, especially run improvements -Felt more nervous than usual, likely due to self-imposed expectations and pressure -Underestimated difficulty of new bike course, didn't do sufficient due diligence Race Day Experience -Swim went well (43 minutes), felt good coming out of water -Bike split was on target (4:49, ~245W avg), but course was harder than anticipated -Run fell apart quickly due to electrolyte issues, leading to severe

Colin and Danny interview Mark Castrovinci co-founder of TopGunz Tri Team and recent finisher of the Leadville 100 mountain bike race experience. Takeaways Mark transitioned from rowing to triathlon, qualifying for Kona in 2021 after years of dedicated training He recently completed the grueling Leadville 100 mountain bike race, overcoming severe GI issues to finish just before the cutoff Mark balances training with family life and a career in the running shoe industry at Altra His positive attitude and ability to suffer through challenges are key traits that have led to his success Mark's Athletic Background Started rowing after college, competed in club races in Boston Transitioned to triathlon in 2011-2012 after moving to North Carolina Qualified for Kona in 2021 at Ironman Lake Placid with a 13th place AG finish Has completed challenging events like a 210-mile gravel ride with 20,000 ft of climbing Career Path Worked in finance at Fidelity, then chemical sales with his father's company Made a major

Colin and Danny Interview Top Gunz Tri Team Member, Mike Consolini. Mike discusses his experiences with Ironman races, noting his struggles with bike volume and the importance of feeling fresh. He shares a challenging six-hour training ride and the benefits of having a local training partner. He also talks about his background as a paramedic firefighter, detailing a humorous incident at a daycare fire. He reflects on his journey into triathlons, starting with a marathon in 2016 and his first Ironman in 2018. He opens up about her addiction struggles, starting with substance use in his late teens, and how his faith and family support have been crucial in his recovery and athletic pursuits. Ironman Training and Challenges Mike discusses his experience with Ironman races, expressing a desire to perform better but feeling he hasn't yet nailed it. Mike mentions watching an interview with Jan Frodeno and Gordon Ramsay, where Frodeno admits he only feels proud of a few of his races. Mike shares his struggle with

The long awaited return of AGFL Pod. Catch up on recent events and discuss personal growth in triathlon and life with podcast hosts Colin and Danny. A smorgasbord of updates! Key Takeaways Colin is dealing with a sacral stress fracture, not a hip issue as initially thought Danny has had a solid B-level season so far, with mixed results across races Both hosts emphasize the importance of mental resilience and adapting to adversity in racing The Top Guns triathlon team is performing well and fostering a supportive community Topics Colin's Health Update Initially thought to need hip replacement, now diagnosed with sacral stress fracture Using forced break for personal growth through meditation and self-reflection Finding balance and new perspectives on triathlon and life Enjoying mountain biking with kids as alternative activity Danny's Race Season Review Competed in Chattanooga 70.3, Eagleman, and Maine 70.3 Consistent 1:35-1:36 half marathon times, aiming to break 1:30 Equipment issues at Maine (lost hydr

Colin and Danny Discuss the trials and tribulations of TopGunz Camp and all the fun that was had!

Episode 140 featuring Dan Royce, father of co-host Danny, discussing his experiences as a triathlon "Sherpa" and cancer survivor. Key Takeaways -Dan Royce provides unique insight as an elite "Sherpa" supporting his son Danny's triathlon career -The triathlon community is characterized by humility, mutual support, and high-quality individuals -Dan's cancer journey and recovery showcases the power of a positive attitude and athletic mindset -Being a triathlon supporter requires engagement, creativity, and finding ways to stay involved during long race days Dan Royce's Background -70 years old, cycling enthusiast with 10+ years experience -Rode 4,675 miles and climbed 80,000 feet in the past year -42-year career in sales, currently working for a company partially owned by Michelin Evolution as a Triathlon Supporter -Started by kayaking alongside Danny during swim training -Progressed to cycling, now rides almost as much as Danny -Brings his bike to every race, riding portions of the course during events Canc

Tim Surface from Final Surge met with Colin and Danny to discuss Final Surge - a platform for coaches and athletes to track their training. Tim shared his background, and how he came to create Final Surge, and the three of them compared Final Surge to its main competitor, Training Peaks.

Episode Overview: Discuss Colin's recent hernia surgery recovery and explore mental aspects of injury/recovery for triathletes. Key Takeaways: -Colin had dual-sided hernia surgery 8 weeks ago, still with lifting restrictions -Recovery taking longer than initially expected; doctors gave conflicting timelines -Mental challenges of injury include self-doubt, identity issues, and managing expectations -Gratitude and perspective shifts help cope with setbacks and appreciate the sport Topics: -Colin's Hernia Surgery and Recovery -Dual-sided sports hernia surgery on Dec 23rd, ~8 weeks ago -Still has lifting restrictions, some pain when overdoing activities -Initially told 6 weeks to normal activity, later revised to 3 months for running -Full recovery could take up to a year according to doctors -Dealing with frustration of conflicting recovery timelines Causes and Diagnosis: -Likely overuse injury from high training volume -breathing patterns (more belly breathing) may have contributed -Took ~2 months and multip

Please enjoy our long form interview with Nate Thomas, newly minted member of Top Gunz Tri team. Nate is a Triathlon coach, small business owner, and teacher. In this episode, Nate discusses his training methods, his triathlon related business (Uniq Endurance), and what motivates him in the triathlon space. Thanks for listening and please enjoy. Don't forget to like, follow, and subscribe! Key Takeaways Nate qualified for Kona in 2019 after multiple attempts, highlighting perseverance in triathlon Cycling is Nate's strongest discipline, with impressive power numbers (384W 20-min test, 240-245W Ironman) Nate founded Uniq Endurance, an endurance sports apparel and gift company Nate's training emphasizes high-volume cycling with strategic intensity, minimal swimming off-season Topics Nate's Background Teacher for nearly 20 years Started triathlon in 2010 after doing P90X Completed 7 Ironman races, qualified for Kona in 2019 Became a triathlon coach with 4 athletes Family: Wife and two children (8 and 11

This week, we were joined by Mike Beeman, an experienced runner who has completed 110 marathons, including 47 consecutive Boston Marathons. The group discussed Mike’s extensive running career, touching upon topics of how training, race shoes, and marathon culture has changed over the years. With a lifetime best of 2:35:42 in 1982, Mike’s achievements speak for themselves. Above all, Mike brings an extremely refreshing mindset to running - cherishing every race, training run, and friends he’s made throughout his journey. Mike’s positivity attracted attention on TikTok with inspirational content, gaining over 14,000 followers. He emphasizes the importance of staying humble, encouraging others, and maintaining a positive attitude in running and life. The group discusses: Training and Nutrition in the Past - High mileage training(100+ miles per week) during peak years - Arthur Lydiard's training philosophy: An approach that emphasizes running by feel and fostering a strong foundation through long, slow miles (LS

We are stoked to welcome Anthony McCauley on this week’s pod! Before he became a successful Health and Wellness Coach, Anthony transitioned from a professional culinary career to triathlon, completing 4 Ironman races in 5 years. Recently, Anthony has incorporated peptides (BPC-157 and TB-500) into his training, primarily for recovery, reporting improved performance and faster healing. The group then delves into a rich and topical discussion about the pro and cons of injectable peptides, concerns about fairness in competition and the need for more drug testing in age-group racing. The Group Discusses: Anthony's Background and Transition to Triathlon - After a long and successful culinary career, Anthony transitioned out to elevate his wellness and seek a better work-life balance. Since then, he has completed 4 Ironman races, with a swimming background from high school - How his ‘unplugged’ approach to training rekindled the joy of endurance racing Training and Racing -The magic of chicken broth - Hours pe

This week, Colin and Danny are joined by Jeremy Woodward, heart failure survivor and creator of “Run Empowered”. Jeremy Woodward introduces himself as a heart failure survivor who has undergone two major open heart surgeries. He was born with a bicuspid aortic heart valve and developed endocarditis at age 22, requiring his first surgery. He later went into heart failure at age 29, requiring a second emergency surgery where he was nearly put on a heart transplant list. The night before his second surgery, Jeremy made a goal to complete an Ironman triathlon, despite initial doubts from his doctors. He started with sprint triathlons and worked his way up, finding inspiration and purpose in the sport. Jeremy emphasizes that his goal is not to be the fastest, but to inspire others and raise awareness for heart disease through his athletic pursuits. The power of a positive mindset - Throughout the discussion, Jeremy highlights the importance of a positive, resilient mindset in overcoming adversity. He shares how

In this week’s episode, Colin interview Endure IQ Coach, Aaron Geiser. They discuss Aaron’s athletic background and journey into triathlon coaching. They also chat about the differences between age group and professional training. Aaron coached Colin throughout his highly successful 2024 season and they reflect back on his year. They both express gratitude for their productive working relationship and look forward to working with each other in the future. Thanks for joining the podcast, Aaron! --- Show Notes: Aaron Geiser's athletic background @ 0:00 Aaron discusses his childhood growing up in Louisville, Kentucky and the influence of his older brother who played baseball at the University of Louisville. This exposure to college athletics at a young age shaped Aaron's understanding of balancing academics, athletics, and life. After playing baseball through college, Aaron transitioned into sports medicine and athletic training, gaining valuable experience working with college sports teams. Aaron's jo

In this Age Grouper for Life episode, Colin interviews the great, Raymond Botelho. Raymond recounts how he got into triathlon in 1994 after a friend dared him to do a race near his hometown of Newport, Rhode Island. He had no prior experience but was eager to try it, and was mentored by an experienced triathlete named Jim Merchant who helped him train for his first Ironman race in 1996. Since, he started racing professionally in 1999. They discuss the importance of swimming, coaching philosophies and experiences, and reflections on a storied career. Thanks for joining the podcast, Raymond! You can visit Raymond’s coaching website at https://www.raybotelhofitness.com/. ​--- Show Notes: Becoming a Professional Triathlete @ 3:00 Raymond started racing professionally in 1999, working multiple jobs to support his training. He had some early successes but also struggled with fueling and pacing, leading to a few DNFs. He eventually broke the 9-hour Ironman barrier in 2014 and continued to improve his ti

In this Age Grouper for Life podcast, Colin introduces Norman Kim, a long-time triathlete and coach who has been in the sport for over 35 years. Norman shares details about his family, work as a toxicologist, and early athletic background in running and rowing in college. He also discusses his success in both long- and short-course racing, the mental and physical benefits of triathlon, involvement with Northeast Multisport and the Top Gunz teams, and future aspirations in the sport. Thanks for joining the podcast, Norman! --- Show Notes: Norman's triathlon origin story @ 10:00 Norman describes how he got into triathlon in the 1980s, starting with his first race in Newport, Rhode Island which had a very different format and equipment compared to today's triathlons. He discusses the evolution of the sport and how he gradually transitioned to longer distances over time. Norman's success in short course and long course racing @ 21:52 Norman talks about his extensive experience representing Team USA in