Pursuit of the Perfect Race

Talking with Rachel Belmont is an absolute pleasure. Her journey through the sport of running has not been an easy one. There have been injuries, set backs, depression, and many shifts of goals along the way. Now, she is an avid runner, but at one time, she never thought she would be able to run again. Recently, she ran 100 miles on a the treadmill in order to raise money for a company that she loves supporting. This episode is filled with so much passion about the sport and all it has to offer. Thank you so much Rachel for spending some time with me to share your story!-Follow her on Instagram: @_skyrunr_-Follow Coach Terry:Instagram: @PerfectRacePodcast

I sat down with co-founder of Cervelo, Phil White and discussed at great length the history of how he went from Cervelo, to semi-retirement, to now helping the amazing team at 4iiii. At 4iiii, they have designed a power meter that was built for cyclist, by cyclist. We talk about all the things 4iiii has developed and how the pandemic has changed things. Thank you Phil for coming on the show and telling me your story. I enjoyed your company.-Follow Coach Terry:Instagram: @PerfectRacePodcast

I was humble when I was able to sit down with Cam Mayfield for a little bit and discuss her journey through endurance events. It’s been an amazing journey for her. Completing Western States (@wser) a twice and bettering her time by over an hour isn’t easy. But she managed to not only do this, but also run a fast race at the Olympic trials this year. -Pictures are from: Andrew McGuire, Myke Hermsmeyer, and Jesse Ellis with Let’s Wander Photography.-Cam’s Sponsors include:GU Energy Labs, Brooks Running, Squirrels Nut Butter, and Ultimate Direction. -Follow Cam:IG: @cameliamayfield

I sat down and chatted with Michael “Gagz” about his recent run around the city of Philadelphia. He has named this run the Philly Four Corners. To say he loves the city is an understatement. I would say he is an avid fan of the city in many ways. He literally ran around the entire city in one single run. We chat about what this was like from the planning to hitting the save button. Thank you for sharing your journey with me Gagz, it was an honor to have you on the show. Maybe I can get you and @Michaelwardian to do an episode together next time?-Follow Gagz:IG: @bdg123-Follow Coach Terry:Instagram: @PerfectRacePodcast

I have the opportunity of talking with Ed Baker in regards to Covid-19. We discuss many details about the virus as well as data points cited by very knowledgeable professionals. We also talk about races in the future and go into detail about what the future may look like. Hope you enjoy the show. Thank you Ed for spending some time with me today.-Follow Ed:IG: @uber.ed.baker

Rally Sport is known as the premier fitness club in Boulder and I have the opportunity to chat with co-owner, Erin Carson. Erin is a wealth of knowledge but is very transparent in our conversation today about the virus, consequences this will have, and an outlook for the future. Thanks for chatting with me Erin, I wish you the best. Stay safe.-Follow Erin:IG: @ecfitboulder-Follow Coach Terry:Instagram: @PerfectRacePodcast

Fun talk with my friend Macey Sutherland. She lives in South America and tells what it’s like to live there and we discuss a variety of things including races, life, and predictions of the future. -Follow Macey:IG: @trimacenyoface-Follow Coach Terry:Instagram: @PerfectRacePodcast

You may have heard about his world records, his son, or even something that he was a part of that millions around the world watched. When Dave and his Coach Travis had to scratch the idea of his goal of a run across Canada, they shifted their perspective to make something epic. In a time when the world of endurance racing needed a deep breath and something for hope, they created a virtual event. In this episode, I talk with Dave about what happened, the idea, the race, the pandemic, and much more. I wish you all the best Dave and can’t wait until you cross Canada on foot next year!-Follow Dave:IG: @Daveoutrunsrare @RunProctorWebsite: https://outrunrare.com/-Follow Coach Terry:Instagram: @PerfectRacePodcast

This is a fun quick chat with my friend Sam Long. He’s had some of his races postponed, cancelled, and even some bigger changes to his schedule. We talk about motivation, the pandemic, and the hopes of racing in the future. We also talk about how his training has shifted a bit and a very specific KOM he’s only 20seconds away from taking. Thanks Sam for coming back on the show, it’s always fun to chat with you.-Follow Sam Long:IG: @Samgolong-Follow Coach Terry:Instagram: @PerfectRacePodcast

Mike and I play chess together and today have become great friends over the past months. Recently, he is known for winning the Virtual Backyard Ultra with the assist of Radek. We talk about the pandemic, motivation, and his Perfect Race. I enjoyed this short interview with him, and I’m grateful that I can share his story and be a part of his journey. I look forward to seeing him race in the future and follow in his footsteps at the Comrades Marathon. During this episode we talk about what he’s been doing since races have been cancelled/postponed, and feats he’s doing as well. Thank you, Michael, for your time.

It’s always a joy to chat with Cody and catch up. Ever since I chatted with him years ago after his win at IRONMAN© Mont Tremblant, I have been a huge fan of how transparent, polite, and respected he is by the community of endurance athletes. This is a fun conversation, we talk about motivation, anxiety, and what it was like to race the last race on earth, Campeche 70.3. Thanks Cody for the chat. -Follow Cody:IG: @Cody.Beals-Cody’s Sponsors include: @Ventumracing @skechers.canada @Wattieink @MartinsApples @Suunto @4iiiicom @zizuoptics @altocycling @Vega_team Keystone Communications-Follow Coach Terry:Instagram: @PerfectRacePodcast

343 – Pandemic Series – Courtney & Maggie-The Virtual Backyard ultra, ultra races and much more insights into what athletes are doing during this time.-Follow Courtney:IG: @CourtneydauwalterFollow Maggie:IG: @Maggatronruns-Follow Coach Terry:Instagram: @PerfectRacePodcast

342 – Pandemic Series – Rudy von Berg-Update from Rudy von Berg and his take on motivation, training, racing, impacts of the virus and what his training is like.-Follow Rudy:IG: @rudyvonberg-Follow Coach Terry:Instagram: @PerfectRacePodcast

341 – Pandemic Series – Kelsey Withrow-No races, just talk about the impacts of COVID-19. It’s real and the impacts are very real. But there are some positives we can take away.-Follow Kelsey Withrow:IG: @Kelsey_withrow-Follow Coach Terry:Instagram: @PerfectRacePodcast

340 – Pandemic Series – Chris Schroeder-No races, different motivation tactics and what life is like now for a Developing Professional Triathlete. Thanks Chris for coming back on the show.-Follow Chris:IG: @cschroeder1994Twitch: The Gaming Triathlete-Follow Coach Terry:Instagram: @PerfectRacePodcast

Going into the 2019 Marine Corps Marathon, Brittany Charboneau was primed and ready to break the almost 20-year course record set back in 1990. She felt like nothing could rattle her after she had her best training season yet thanks to incorporating weekly creative themes, art and trail running. A little rain can't ruin a parade, but a lot of rain can certainly have an effect on attempting a course record. This year's race was an epically wet one and one that sent some glitches in Brittany's game plan. While she did win the race as the first overall female, she didn't break the course record (this year). The key importance, however, is that she walked away with invaluable learnings as she heads into her next season preparing for the 2020 Olympic Marathon Trials in February 2020. Brittany is looking forward to continuing her themes and art and adding a focus on visualization and belief. It's all possible!-Weather that day:60Water Temperature:Age Group: Open Women, F30-35 (?)Height: 5'1"Weight: 100Nutrition Company used:Active Fueling Nutrition is my dietician; used GU & Skratch on the courseRun: 2:44:30Total Race Time: :44:30Gender Rank: 1Division Rank:1Overall Rank:13Follow them on Instagram: @funnyrunner26.2-Follow Coach Terry:Instagram: @PerfectRacePodcast

338 – Double Deca Continuous – Laura Knoblach Part 2-Now on to the race. From Chemical burns in the pool to an ever lasting “home stretch” to the lucky egg, the swim is nothing to joke about. She is thankful to have friends at debour wetsuits for helping her with a wetsuit. After so long in the pool, she began to get cold. One nap and 53 hours later she was done with the swim and her T1 Time was nearly 12 hours!!! She said she PR’d it. Finding the balance between enough sleep and performance is hard to find as she discusses. Imagine walking for two straight days and still having more than 100 miles to go. Thanks for sharing your journey Laura! I look forward to following you on your next big adventure!-Total Race Time: 633hrs 41min 39secsFollow them on Instagram: @lauraelln.k-Follow Coach Terry:Instagram: @PerfectRacePodcast

337 – Double Deca Continuous – Laura Knoblach Part 1-Swimming, biking, and running is most of the time fun. But what about doing it for more than 26 days straight?! That’s what I talk about with Laura in this interview. We discuss what she accomplished last October in a seemingly insurmountable goal of the Double Deca Continuous. This episode is part of a two part interview as we break down just the logistics, why this race distance, and what the nutrition game looks like as well as some of the mental and training tasks. Stay tuned for the second part coming soon.-Total Race Time: 633hrs 41min 39secsFollow them on Instagram: @lauraelln.k-Follow Coach Terry:Instagram: @PerfectRacePodcast

Nick served in the United States Army as an officer for the Rangers. Not only that, but he has also completed a 150 mile ruck march to raise money for Hurricane Harvey victims. He approaches this new challenge of IRONMAN© with the respect it deserves but also with a problem solving mindset that many athletes can learn from. We both understand and talk about how fitness is not just a One Dimensional. Nick is really understanding all aspect of fitness. He is the owner of Bare Performance Nutrition and a published author. His book 25 Hours a Day: Going One More to Get What You Want, is on Amazon and Kindle. Thanks for chatting with me Nick, I look forward to following you this year!-Weather that day: 45-65Water Temperature: 70Age Group: M25-29Height: 6'0"Weight: 195Depth of Wheels: ZIPP 808PSI for this course: 105Bike Elevation Gain: 1450Run Elevation Gain: 148Swim: 1:17:57T1: 11:00Bike: 5:48:23T2: 5:57Run: 4:04:53Total Race Time: 11:28:08Gender Rank: 422 out of 1757Division Rank: 36 out of 115Overall Rank: 486 out of 2283Follow them on Instagram: @nickbarefitness-Sponsors: Bare Performance Nutrition: @bpnsuppsLink for book: https://www.amazon.com/25-Hours-Day-Going-More/dp/154450537X-Follow Coach Terry:Instagram: @PerfectRacePodcast

335 – IRONMAN© 70.3 Waco – Richard Cannon-This race for Richard was a solid race where he was able to push the pace and experiment with the 70.3 distance again. Thanks for coming on the show again!-Weather that day: 45Water Temperature: 65Age Group: M30-34Height: 5'10"Weight: 162Calories per hour: 300Nutrition Company used: F2C NutritionDepth of Wheels: 60 front disc rear HEDPSI for this course: 90Bike Elevation Gain: 1030Run Elevation Gain: 551Swim: 35:50:00T1: 4:30Bike: 2:29:30T2: 3:40Run: 1:55:55Total Race Time: 5:09:25Gender Rank: 115Division Rank: 23Overall Rank: 137Follow them on Instagram: @rbcannon96-Follow Coach Terry:Instagram: @PerfectRacePodcast

334 – IRONMAN© 70.3 Waco - Khurram Khan-Overall race was near ideal. From weather, to race day conditions and to the overall results of the finish. Everything was executed to near perfection from nutrition to race day strategy. A few lessons learnt for the bike to take of in the future. Bummed to missed the mark of going under sub 5hour by 29SECONDS. Wished someone told him on the course to pick up the pace a bit to get under sub 5.-Weather that day: 58Water Temperature: 64Age Group: M35-39 Calories per hour: 2282Nutrition Company used: PSI for this course: 100Bike Elevation Gain: 1122Run Elevation Gain: 545Swim: 39:49:00T1: 4:11Bike: 2:35:57T2: 3:51Run: 1:36:44Total Race Time: 5:00:29Gender Rank: 12THDivision Rank: 81Overall Rank: 99Follow them on Instagram: @iam_khurramkhan-Follow Coach Terry:Instagram: @PerfectRacePodcast

Mental grit and determination are a normal to see on race day. However, the level of perseverance through pain that Joe displays during the race at Louisville is quite astonishing. He went into this race prepared, but also injured. We discuss what happened as well as what has changed with his nutrition. A big change has happened since he came on last year to talk about his race in Texas. While you listen to the episode, I’d encourage you to make a note on how he uses nutrition on race day. Thank you Joe for coming back on the show. -Weather that day: 39Water Temperature: N/aAge Group: M30-34Height: 6’0”Weight: 165Calories per hour: 350 on the bike 200 on the runNutrition Company used: GUDepth of Wheels: Enve 7.8 front and full disc rearPSI for this course: 85Bike Elevation Gain: 5500 FtRun Elevation Gain: 850 FtSwim: N/AT1: N/ABike: 4:55:36T2: 2:51Run: 3:15:18Total Race Time: 8:13:44Gender Rank: 16Division Rank: 6Overall Rank: 16Follow them on Instagram: @joeadriaens-Follow Coach Terry:Instagram: @PerfectRacePodcast

Was a very interesting race for me. With the swim being cancelled I was pretty bummed because it gives me an overall advantage over a lot of the fast bikers and runners. My biggest focus going into this race was not to over bike. I made mistakes at IMWI and I didn't want to repeat. I biked controlled and consistent. Had a few low spots on the bike and run, but managed to pop off a PR bike and PR run in the IRONMAN distance and take the overall win by 2.5 mins.-Weather that day: 68Water Temperature: CancelledAge Group: M30-34Height: 5'9"Weight: 162Calories per hour: 350Nutrition Company used: INFINIT NutritionDepth of Wheels: Rear disc (Zipp) and 808 frontPSI for this course: 100 Front 105 RearBike Elevation Gain: 5500ishRun Elevation Gain: 400ishSwim: no swimT1: no t1Bike: 4:49:29T2: 3:37Run: 2:58:39Total Race Time: 7:51:46Gender Rank: 1Division Rank: 1Overall Rank: 1-Eric is Sponsored by: INFINIT Nutrition, AP Racing, Peak Performance Massage & Life Style Staffing-Follow them on Instagram: @eric.r.engel

From Flight Attendant to Professional Triathlete Svenja travels all around the world. Balancing life with training is no easy feat. We discuss how she does this as well as what it’s like to compete at a high level and maintain a relationship. Kona is always a tough race but her race is unique. While having issues on the run Svenja was still able to have a great day. Although it wasn’t perfect, she shares tips and tricks with what to do when encountering problems on race day.-Weather that day: 90Water Temperature: 80Age Group: PROHeight: 167 cmWeight: 110.2Calories per hour: About 300Nutrition Company used: MeltonicDepth of Wheels: 8cmPSI for this course: 116Bike Elevation Gain: 1338mRun Elevation Gain: 270mSwim: 0:59:00T1: 2:23Bike: 5:02:17T2: 3:15Run: 3:23:50Total Race Time: 9:30:50-Follow her on IG: @svenja_thoes-Follow Coach Terry:Instagram: @PerfectRacePodcast

This was Jana’s 7th and 6th consecutive race in Kona, and it finally all came together. She had an average swim, but one where she felt strong throughout, and when her feet hit the ground in transition she was ready to go. She executed the best bike she ever had, and was able to get stronger throughout the ride. The goal was to ride like Daniela Ryf always does, making my move coming down from Hawi, and the last 30 miles heading back into town and she was able to do that and was really feeling stronger than ever. Coming off the bike, her legs still felt fresh and ready to run even if the run training lead up wasn't ideal due to knee niggles. Starting out, the goals was to control running by heart rate, and power, and focused on getting to the top of Palani hill feeling in control. She did have some low moments going in and coming out of the energy lab, but was able to turn it around, and finish strong! Making pass for 1st place at mile 22 is something she will never forget. It was that pass that gave her new energy she didn't know she had! She has dreamt of winning this race since 2012, so this was a dream come true for Jana and it's hard to explain just how amazing it was.-Weather that day: 70-86Water Temperature: 80ishAge Group: F35-39Height: 5'8"Weight: 126Calories per hour: 90g of carbs per hour on the bikeNutrition Company used: Levelen, Clif, Honey Stinger, SiS, Salt StickDepth of Wheels: Irwin Cycling 60/88 comboPSI for this course: 80Bike Elevation Gain: 5814Run Elevation Gain: 1009Swim: 1:16:02T1: 3:17Bike: 4:58:41T2: 3:53Run: 3:33:52Total Race Time: 9:55:45Gender Rank: 11th Amateur, 40th with pro'sDivision Rank: 1Overall Rank: 491st-Follow Jana,IG: @czechchick15Website: www.e3ts.com-Follow Coach Terry:Instagram: @PerfectRacePodcast

It’s a world championship race, and it was indeed a world championship race course. No race like it and no experience can ever compare to this incredible race. Kona is a humbling beast that one has to give full respect to and take every lesson learnt and build onto that for next time-Weather that day: 95Water Temperature: Age Group: M25-29Height: 511Weight: Calories per hour: 240Nutrition Company used: Generation UCANDepth of Wheels: 40mm front 80mm rear. ZippPSI for this course: 110Bike Elevation Gain: 1250mRun Elevation Gain: 271mSwim: 53:03:00T1: 2:54Bike: 4:53:07T2: 3:45Run: 5:24:05Total Race Time: 11:16:52Gender Rank: Division Rank: 87Overall Rank: Follow them on Instagram: @scottbayvel-Follow Coach Terry:Instagram: @PerfectRacePodcast

It’s a world championship race, and it was indeed a world championship race course. No race like it and no experience can ever compare to this incredible race. Kona is a humbling beast that one has to give full respect to and take every lesson learned and build onto that for next time-Weather that day: 75-86Water Temperature: 80Age Group: M25-29Height: 6'3"Weight: 175Calories per hour: 400 caloriesNutrition Company used: Mix of Infinit, Gu, and SISDepth of Wheels: Zipp 808s front and rearPSI for this course: 85Bike Elevation Gain: 5814Run Elevation Gain: 1009Swim: 53:25:00T1: 2:50Bike: 4:47:51T2: 4:46Run: 3:50:37Total Race Time: 9:39:29Gender Rank: 286Division Rank: 38Overall Rank: 313Follow them on Instagram: @d_frease--Follow Coach Terry:Instagram: @PerfectRacePodcast

Tobbe went to Big's for the opportunity to explore his limits in the lastman standing backyard ultra format really. He found what he was searching for and it left him confused and determined to get back to do it all over again.-Photo’s provided by: @irun4ultra-Weather that day: 5072Water Temperature: Age Group: Human. (There's no age or gender division at Bigs)Height: 5'10"Weight: 154Calories per hour: Nutrition Company used: GU & Tailwind-Follow Tobbe,Instagram: @drunkcod-Follow Coach Terry:Instagram: @PerfectRacePodcast

Big’s Backyard Ultra is a grueling race that asks runners to perform constant lap after constant lap without faltering. After four years of tackling the race, Andy has learned the tips and strategies and watched where other failed and succeeded.He put that together for a mostly perfectly executed race for the first 24 hours until he suffered a debilitating Achilles injury that ground his race to a halt within a few pained hours. (The exact same injury that has taken him out at almost the exact same place in the race for four years straight.) While the unexpected injury was disappointing, Andy was still extremely happy with his approach and execution of the race.-Height: 5’6”Weight: 147Calories per hour: 200-300Nutrition Company used: GU, Stinger, Hammer, Muir Energy, and lots of real foodRun Elevation Gain: ~10,000 feetTotal Race Time: 29:02:03Gender Rank: N/ADivision Rank: N/AOverall Rank: 28-Follow them on Instagram: @ievenshotthis-Follow Coach Terry:Instagram: @PerfectRacePodcast

Maggie had just one of those races where everything seemed to click. Where everything fell into place and every moment (almost) was enjoyable. Where body and mind were just on the same exact page for days.-Follow Maggie,Instagram: @maggatronruns-Maggie's Sponsors: @tailwindnutrition @ruggedrunning-Follow Coach Terry:Instagram: @PerfectRacePodcast

323 – MOAB 240 – Wes Ritner-The Moab 240 Endurance Run in 2019 was Wes Ritner’s eighth race longer than 200 miles. It was also, arguably, his worst performance in any of them. He’d finished the same race a year earlier in a tie for second place, and with a time that was 18 hours faster than his 2019 time. After facing and overcoming the lowest point of any race he’d ever run, and after dropping to 50th place in a field of 115 runners, he was able to stage a comeback and finish in 11th place.-Total Race Time: 80hrs 48min 23secs-Follow Wes,Facebook: Wes Ritner-Follow Coach Terry:Instagram: @PerfectRacePodcast

In this episode, I talk with fellow podcaster and endurance enthusiast Rob Steger. Rob, @TrainingForUltra, is a very talented average runner who has done some amazing things on the trail and off the trail. He recently completed a 401K run for a co-workers daughter. Hearing the experience that Rob had finishing the Triple Crown as well as running more before the race even started is very powerful. Rob shares secrets that he has discovered through running ultra-distances and even how he developed his problem solving mindset. Thank you Rob for coming on the show. I wish you the best.-Total Race Time: 84hrs 44min 36secs-Follow Rob,Facebook: Rob StegerInstagram: @TrainingForUltraWebsite: www.trainingforultra.com-Rob’s Sponsors:Hammer Nutrition, Sufferfest Beer, ExoSkin-Follow Coach Terry:Instagram: @PerfectRacePodcast

After nearly 174 miles, Lori decides that the race has taken a large enough toll to call it a day. This interview serves as her story of what happened in the time leading up to that point and some after. The grit and perseverance she displayed is among the best. Thank you Lori for sharing your journey.-Height: 5’3”Weight: 120Calories per hour: 0-400Run Elevation Gain: 30,000ft-Follow,Facebook: Lori EnlowInstagram: @Lorilynenlow-Follow Coach Terry:Instagram: @PerfectRacePodcast

321 – Follow Along Series – Sidney Smith-IRONMAN© Florida is here for Sidney and we reflect on the training going into this race as well as some of the ups, downs, and amazing highs this year has brought to him and his family. This episode we dive deep into the details of what the race will mean for him regardless of a finish time and even what he plans to learn about himself through this experience. Good Luck this weekend Sidney!-Sponsors:Balanced Art MultisportPrecision bike fitWahoo Fitness Rapid RebootCAF FoundationAmp HumanTraeger OutdoorsAmputee bladerunnersIntermountain TriFillauer-Follow Sidney,Instagram: @tri_nofeet-Follow Coach Terry:Instagram: @PerfectRacePodcast

Kait Carmichael is a doctoral student and self-proclaimed bootstrapping triathlete–racing without a wetsuit, cleats, or even sunglasses. Augusta 70.3 was her second half-ironman following Chattanooga 70.3 in May. Although her race was filled with foot pain, calf cramps, and a lot of emotion, Kait is proud to be a finisher. -Weather that day: 72-95Water Temperature: 76.7Age Group: F18-24Height: 5'4"Weight: 130Calories per hour: 275Nutrition Company used: Gu, PoweradeDepth of Wheels: stockPSI for this course: not sure >85Bike Elevation Gain: 1761 ftRun Elevation Gain: 108 ftSwim: 0:26:24T1: 0:05:27Bike: 3:28:26T2: 0:05:10Run: 2:48:49Total Race Time: 6:54:16Gender Rank: 7Division Rank: 459Overall Rank: 1598-Follow Kait,Instagram: @ CoachCarmichael-Follow Coach Terry:Instagram: @PerfectRacePodcast

Tamara could not have had a better race to end the season and celebrate 8 years cancer free. Tamara and her coach put together a great race plan that she executed very well. The heat was brutal and race execution was the key along with mental preparation. Tamara dedicates miles in her races to other cancer warriors so when the pain hits she digs deep and keeps moving in honor of those warriors. In the end race planning and mental prep earned her an 18 minute PR.-Weather that day: 97Water Temperature: 76.7Age Group: F45-50Height: 5'6"Weight: 142Calories per hour: 200Nutrition Company used: Multiple (stinger mostly and a good old PBJ)Depth of Wheels: PSI for this course: 110Bike Elevation Gain: 1654367Run Elevation Gain: 26Swim: 43:09:00T1: 3:56Bike: 3:14:53T2: 3:22Run: 2:30:48Total Race Time: 6:36:06Gender Rank: 367Division Rank: 71Overall Rank: 1353-Follow Tamara,Instagram: @ttoth07-Follow Coach Terry:Instagram: @PerfectRacePodcast

Emily executed her race plan almost to perfection. She nailed her nutrition and hydration and raced with patience and persistence. She almost had the perfect race and we talk about what makes this race something to continue to keep striving for perfection. The unique and challenging dynamic relationship of coach and athlete paired with husband and wife is something I have talked with Kelsey Withrow about as well as Amy VT. I hope you learn something from this episode. Enjoy the show.-Weather that day: 95Water Temperature: 80.3Age Group: F40-44Height: 5'2"Weight: 115Calories per hour: 250Nutrition Company used: Rollins custom blend-CarboPro, EFS, BASE Salt/Aminos, caffeineDepth of Wheels: Enve Composities 5.6PSI for this course: 80 front/85 rearBike Elevation Gain: 4808 ftRun Elevation Gain: 673 ft on website/watch said 913 ftSwim: 58:17:00T1: 4:01Bike: 5:35:16T2: 4:52Run: 3:52:32Total Race Time: 10:34:58Gender Rank: 1st amateur/9th femaleDivision Rank: 1stOverall Rank: 52nd-Emily’s Sponsors: Suunto, Cervelo, Enve Composites, Nuun Hydration, AltRed-Betalains, BlueSeventy, BocoGear-Follow Emily on Instagram: @tribramily-Follow Coach Terry:Instagram: @PerfectRacePodcast

To say I’m excited to see this happen is an understatement. I was there in Louisville last year where Sam placed Second overall. I was able to be there in Chattanooga this year to see him take the tape and get his slot for Kona. He threw down some amazing times and played it smart. We talk about his race day tactics, strategies, and how he felt overall. It was a hot day in Chattanooga and this place feels like home. Not only did he win the 70.3 there but now the full. We talk about all the details of both in this episode. Best of luck this winter Sam, and all the love brother. It was great catching up with you!-Pictures from Getty Images and Terry Wilson-Weather that day: 85 - 101Water Temperature: NONWSLAge Group: PROHeight: 6’3”Weight: 180Calories per hour: 511Nutrition Company used: First EnduranceDepth of Wheels: disc/80mmPSI for this course: 85-90Bike Elevation Gain: 4,808ftRun Elevation Gain: 1,150ftSwim: 47:42T1: 2:10Bike: 4:23:51 (New Bike Course Record)T2: 1:47Run: 3:06:53Total Race Time: 8:22:21Gender Rank: 1Division Rank: 1Overall Rank:1-Follow Sam,Instagram: @Samgolong-Sponsors: Suunto, Cervelo, Enve, First Endurance-Follow Coach Terry:Instagram: @PerfectRacePodcast

Deirdre raced at Powerman Zofingen as part of Team Ireland (her home country, though she is based in California). This was a bucket list race for her as swimming is the weakest of her triathlon disciplines and she loves longer races - the hillier and harder the better. Afterwards her assessment was that Powerman is the most difficult multisport event she has done, mostly due to the combination of the two difficult runs and the climbing on the bike. Stacked on that was the challenge of the bad weather this year. Tougher than Kona? Quite possibly. Despite some poor transitions which cost her second place AG, she was delighted with the execution of her race and her result on the day.-Weather that day: 50Water Temperature: 0Age Group: F40-44Height: 5'3"Weight: 125Calories per hour: 300Nutrition Company used: Skratch and Honey StingerDepth of Wheels: Hed (Disk back), 60mm frontPSI for this course: 85Bike Elevation Gain: 6,000ftRun Elevation Gain: 1200ftT1: 3:13Bike: 4:59T2: 4:14Run: 2:32:01Total Race Time: 8:27Division Rank: 3Overall Rank: 13-Follow Deidre,Instagram: @deehasit-Sponsors:Team Zoot 2019-Follow Coach Terry:Instagram: @PerfectRacePodcast

The race went fantastically. Scott loved the race, spectators and the atmosphere of the entire race. Volunteers and spectators lined the whole run course and transition areas. We discuss some of the highs going into the race as well as what it’s like to race quick and talk about his race at Kona!-Weather that day: 59Water Temperature: 73Age Group: M25-29Height: 5'11"Weight: 147Calories per hour: 200 calories, then coke and water on the runNutrition Company used: UCANDepth of Wheels: 40mm Zipp 404'sPSI for this course: 110Bike Elevation Gain: 373mRun Elevation Gain: 98mSwim: 23:32T1: 2:05Bike: 2:18T2: 1:39Run: 1:16:53Total Race Time: 4:02:27-Gender Rank: 9Division Rank: 1Overall Rank: 11-Follow Scott,Facebook: Scott BayvelInstagram: @scottbayvel-Sponsors:Wyn RepublicGeneration UCANHRV4 Training-Follow Coach Terry:Instagram: @PerfectRacePodcast

Bobby Campos had an amazing not only 2nd half Ironman but 2nd triathlon. Though his schedule was unorthodox and at times required training with almost no sleep, he embraced the suck and kept pushing through each and ever workout. Bobby may not have enjoyed every workout but it would pay off. On race day the conditions where far from perfect. Bobby started the day with some bubble guts that kept him racing to the porter potty’s. Then an hour delayed start, down pouring rain on the bike with crashes and flat all over the course and finally a break in the weather just in time for a hot run. Bobby didn’t allow any of this to penetrate his mind and just stuck to what his coaches Ray and Danielle Gogarty (The RaD Fam) told him to do. All of this would lead to him crossing the finish line where his saint of a girlfriend would show him the time that almost put tears in his eyes. -Weather that day: 85Water Temperature: 73.9Age Group: M25-29Height: 5’7”Weight: 175Calories per hour: 448Nutrition Company used: InfiniteDepth of Wheels: Basic stock rimsPSI for this course: 100Bike Elevation Gain: 725Run Elevation Gain: 354Swim: 37:12:00T1: 6:47Bike: 2:42:55T2: 6:21Run: 1:51:14Total Race Time: 5:24:27Gender Rank: 306 out of 1461Division Rank: 30 out of 165Overall Rank: 348 out of 2037- Follow Bobby on Instagram: @Path2iron-Follow Coach Terry:Instagram: @PerfectRacePodcast

It was an incredible experience racing at the world championship level and in Europe for the first time. The race was both challenging and breathtakingly beautiful. It was an unforgettable day full of race highs and lows and learning opportunities.-Weather that day: 75Water Temperature: 75Age Group: F40-44Height: 5’4”Weight: 123Calories per hour: 200-250Nutrition Company used: NuunDepth of Wheels: Enve 7.8PSI for this course: 90Bike Elevation Gain: 4400Run Elevation Gain: Basically 0Swim:35:37:00T1:4:15Bike: 3:08:46T2:2:52Run:1:44:26Total Race Time: 5:35:55Gender Rank: 363/1778Division Rank: 43/282-Follow Brandi,Facebook: Brandi SwicegoodInstagram: @Brandiswicegood-Sponsors:Suunto, Enve, Cervelo, Bicycle World Texas, Nuun, Blue Seventy-Follow Coach Terry:Instagram: @PerfectRacePodcast

By far one of the most enjoyable and hardest courses Emma has raced to date. It was an absolute dream for a girl from the Midwest to race in the Mediterranean, bike through the French Alps on the most picturesque course imaginable, finishing up with a run on the Mediterranean coastline. Thank you for coming on the show and good luck at IRONMAN© Louisville!-Weather that day: 75ishWater Temperature: 75ishAge Group: F25-29Height: 5’ 2”Weight: 125Calories per hour: 250-300 Base Nutrition and Gu StroopwafelsNutrition Company used: Base and GuDepth of Wheels: Hed jet 6 (front) and jet 9 (back)PSI for this course: 75 psiBike Elevation Gain: 4500 ftRun Elevation Gain: 82 ftSwim: 44:30:00T1: 4:37Bike: 3:22:41T2: 2:46Run: 1:50:17Total Race Time: 6:04:48Gender Rank: 882Division Rank: 126Overall Rank: 882Follow on Instagram: @emmagetty-Follow Coach Terry:Instagram: @PerfectRacePodcast

311 - IRONMAN© 70.3 World Championships – Kyra Wiens Professional-Returning to Ironman 70.3 World Championships for the second year in a row was a huge honor and a wonderful affirmation of the work I've put in since going pro. What's really stood out to me this year is how connected we are in the triathlon community; it may look in my race pictures like I'm alone out there, but the reality is I have training partners, family, sponsors, coaches, and so many other people that enable me to do what I do. I'm grateful for every finish chute, this one in particular because qualifying is a huge honor and because I was so sick going in that I wasn't sure even on day of if I would race. The bike course is certainly challenging, but I'm happy to see Ironman supporting a venue that feels more organic and authentic than some of the courses where athletes are on a closed off highway. I can also attest that the water in Nice is really as blue and beautiful as the pictures show. Appreciative to race with so many friends and to make new ones.-Weather that day: 70Water Temperature: 75.2Age Group: PROHeight: 5'10"Weight: 140Calories per hour: 250Nutrition Company used: F2C NutritionDepth of Wheels: Zipp FirecrestPSI for this course: 95Bike Elevation Gain: 4485 ftRun Elevation Gain: 82Swim:30:18T1: 3:02Bike: 3:09:10T2: 1:48Run: 1:32:30Total Race Time: 5:16:46-Gender Rank: 42Division Rank: 42-Follow Kyra,Facebook: Kyra WiensInstagram: @KyraWiens-Sponsors:F2C NutritionTri SirenaBlue SeventyDynamo Multisport-Follow Coach Terry:Instagram: @PerfectRacePodcast

All in all she is happy with the day, Rebecca would have liked to been able to see how it would go with my meter and having that feedback, but she also was within minutes of the projected bike time we expected. Minutes are still minutes though. Based on the level of women/competition at this venue, on their home turf, she was hoping for a Top 20 finish and is quite happy with 19th in that respect!-Weather that day: 77Water Temperature: 72Age Group: W45-49Height: 5'4"Weight: 118Calories per hour: 150Nutrition Company used: Skratch - Gatorade - Vfuel (new) and GuDepth of Wheels: HED 6/9 JetsPSI for this course: 60Bike Elevation Gain: 4100Run Elevation Gain: 92Swim: 35:33:00T1: 3:37Bike: 3;08:11T2: 3:33Run: 1:40:05Total Race Time: 5:30:57Gender Rank: 284 out of 1778Division Rank: 19th out of 240Overall Rank: 284 out of 1778Follow on Instagram: @rebecca_beaker_mckee-Sponsors:Blueseventy, Squirtlube, Louis Garneau, Dimond Bikes, Quarq, Zipp, Hed, Torhans Aero, ISM Seat, Aaron Ross, Darkspeedworks, Prescise Insoles, Roka-Follow Coach Terry:Instagram: @PerfectRacePodcast

Conor went into 70.3 Worlds looking to PR either the swim or the run. After a PR swim he tried to get to the top of Col de Vence as quick as possible then have a safe decent. Conor was having a solid race until he got off the bike and started experience hamstring issues off the bike. Cramping problems lead to a 1:50 half marathon and a very disappointed last 1/3 of the race. Tune in to hear about Conor’s pursuit of the perfect race at the 2019 Ironman 70.3 World Championships.-Weather that day:78Water Temperature:75Age Group: M25-29Height: 6’1Weight: 160Calories per hour:30g Ketone Ester pre swim, 520 cal on the bike, 30g Ketone Esters (mike 50), Run was more salt and grabbing from the aid station.Nutrition Company used:Maurten, EnduranceTap, Nuun, HVMNDepth of Wheels:2x FLO 90PSI for this course: 100 Front // 110 BackBike Elevation Gain:4,485ftRun Elevation Gain: 82ftSwim:30:32:00T1:2:48Bike: 2:49:09T2:4:46Run:1:50:56Total Race Time: 5:18:11Gender Rank: 1796Division Rank:232Overall Rank:Only Overall stat available is GenderFollow on Instagram: @Bolly_triathlon-Follow Coach Terry:Instagram: @PerfectRacePodcast

Travis had a less than perfect race at IRONMAN 70.3 World Championships. After a few 70.3 age group wins earlier in the season and winning the Sprint USAT Age Group Nationals Championships, he hoped to maintain enough fitness rolling into worlds while attempting to be a tourist in his first visit to Europe. The race was not what he had hoped for, but there were some very good takeaways from the experience!-Weather that day:77Water Temperature:76.5Age Group: M18-24Height: 5'9"Weight: 155Calories per hour:~500Nutrition Company used:SIS + On course (Enervit)Depth of Wheels:HED JET 9 + DiscPSI for this course: 85 psiBike Elevation Gain:4065'Run Elevation Gain: 82'Swim:27:57:00T1:2:41Bike: 2:38:27T2:2:01Run:1:30:17Total Race Time: 4:41:22Gender Rank: 322Division Rank:33Overall Rank:322-Follow,Facebook: Travis WoodInstagram: @Travis_wood-Follow Coach Terry:Instagram: @PerfectRacePodcast

307 - IRONMAN© 70.3 Traverse City – Scott Kadous-In short he could not have imagined this race going any better considering all things going into the race. Scott and his coach made a race plan that was manageable knowing there was no true taper and there were bigger goals for the season. The goals for the race were not unrealistic which in return kept him motivated during the race as he hit each of them. As a result of this Scott obtained PR's in all three events with nearly a top 10 finish.-Weather that day: 81Water Temperature: 70Age Group: M30-34Height: 6'2"Weight: 171Calories per hour: 309Nutrition Company used: Infinit NutritionPSI for this course: Depth of Wheels: 100F 103RBike Elevation Gain: 2500Run Elevation Gain: 300Swim:38:15T1: 2:46Bike: 2:23:49T2: 1:47Run: 1:28:01Total Race Time: 4:34:18Gender Rank: 34OA 11AmatuerDivision Rank: 6thOverall Rank:40th-Follow Scott,Instagram: @kadousisloose-Coach: Andy Potts-Follow Coach Terry:Instagram: @PerfectRacePodcast

This is an amazing episode with Todd Malcolm. I love what he shares about his race and I would expect nothing less than this type of experience from the Race Director at Mont Tremblant. Truly an amazing race organization up there in Canada and Todd being a coach we talk about the critical eyes on the event and how the race went off without a hitch. Thanks for sharing your experience with the podcast and I look forward to following you in the future!-Weather that day: 16-25CWater: 21C-Age Group: M45-49Height: 5’11”Weight: 142lbsCalories per hour: 260PSI for this course: 90Bike Elevation Gain: 5500ftRun Elevation Gain: 876ftSwim: 1:02:15T1: 3:40Bike: 5:43:15 T2: 2:44Run: 3:36:59Total Race Time: 10:28:58-Gender Rank: 120Division Rank: 14Overall Rank: 143-Follow Todd,IG - @nolimitscoachFB – facebook.com/nolimitstriTwitter - @nolimitscoachYoutube – youtube.com/nolimitscoachwww.nolimitstriathlon.comwww.maptotriathlon.com-Sponsors:movemnetsportsclinic.capushpdr.cabaseperformance.com-Follow Coach Terry:Instagram: @PerfectRacePodcast

In this episode I talk with Ultraman Canada athlete Tim Wilkinson about his race. This race is quite emotional and is not an easy race to complete by any means. This race is hard, long, and something you have to respect. While we discuss the issues of getting lost on course we also talk about the feeling of his dad being there and what his last conversation with his dad was because during this race, that matters. The family community during Ultraman is always present. Thank you Tim for coming on the podcast, good luck in Hawaii.-Height: 5’8”Weight: 165lbsCalories per hour: 400-500PSI for this course: 95-100Depth of Wheels: 78mmBike Elevation Gain: Day 1: 1605ft; Day 2: 7870ftRun Elevation Gain: 5265ft-10K Swim: 3:40:24Bike 144.8K: 5:35:00Bike 275.8K 11:28:30Run 84.33K: 10:16:12-Day 1: 9:15:24Day 2: 20:43:54OVERALL TIME: 31:00:06-Follow Tim,Facebook: Tim WilkinsonInstagram: @sirsufferkingkos--Follow Coach Terry:Instagram: @PerfectRacePodcast