Age Grouper For Life Podcast

• Episode 141: Top Gunz Tri Team Camp De-Brief

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

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• Age Grouper For Life Ep. 140: Super Sherpa and Cancer Survivor Dan Royce discusses triathlon life from the other side of the barrier.

  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 Cancer Journey and Recovery -Diagnosed with stage 3B colon cancer in 2009 after a friend's encouragement to get a colonoscopy -Underwent surgery and six months of chemotherapy -Used athlete's mindset to push through treatment: "I equated it to a four-day football camp" -Emphasized the importance of maintaining a positive attitude during recovery Triathlon Community Insights -Noted the humility and supportiveness of triathletes, even at elite levels -Highlighted the rarity of overly competitive or conceited athletes in the sport -Expressed joy in being part of a community where "everybody just wants everybody to do good" Sherpa Strategies and Experiences -Utilizes race tracking apps, reads books, and engages with other spectators to pass time -Sometimes sneaks in workouts between race checkpoints -Experiences different levels of anxiety during swim (low), bike (moderate), and run (high) portions of races Perspective on Danny's Racing -Proud of Danny's accomplishments and enjoys watching him compete -Compares the experience to watching his children swim competitively, noting it's more enjoyable and engaging -Emphasizes the importance of the journey over results as he's aged and gained perspective

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• Age Grouper For Life, Episode 139, Tim Surface- Founder of Final Surge

  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.

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• Ep. 138: Danny and Colin discuss dealing with injuries, surgery, and explore the mental impact of injury on sport.

  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 multiple doctors to properly diagnose -Pain started subtly, worsened over time, especially when running Mental Aspects of Injury/Recovery: -Self-doubt about ability to return to competitive level -Identity challenges when unable to train normally -Managing expectations vs. reality of recovery timeline -Importance of focusing on what you can do vs. limitations -Gratitude practice helps maintain perspective Impact on Family/Support System: -Significant sacrifices made by family to support triathlon pursuits -Balancing family time with training/racing commitments -Appreciation for those who enable pursuit of the sport Reflections on the Sport: -High costs (time, money) make it inaccessible for many -Valuable lessons in perseverance and self-knowledge -Reframing "have to" to "get to" for training/racing -Importance of vulnerability and sharing struggles Next Steps: -Colin to continue gradual return to activity, respecting recovery timeline -Both hosts to maintain gratitude practice and positive framing of training -Consider ways to discuss mental/emotional aspects of sport more openly Please like, share, subscribe, and rate the podcast

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• AGFL Ep 137: Nate Thomas, Uniq Endurance

  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 years old) Based in Bedford, Massachusetts New member of Top Guns Tri team Triathlon Journey First full Ironman: Beach to Battleship 2011 (sub-10 hours) Multiple close attempts to qualify for Kona (missed by 7 seconds in 2013) Focused on 70.3 distances in 2016-2017 to build speed Qualified for Kona at Ironman Norway 2019 (9:05 finish, 4th in age group) Completed Kona 2019 with a challenging experience (4+ hour run) Training Approach Cycling: Rides almost daily, 3 quality sessions per week Emphasizes VO2 max intervals (30/30s) and threshold/sweet spot work Long rides often 5-10% above race power to make race day feel easier Minimal swimming in off-season, focuses on 2-3 months pre-race Runs off the bike, typically 20-30 minutes after long rides Avoids complete rest days, preferring active recovery Uniq Endurance Business Apparel brand (t-shirts, sweatshirts, hoodies) Personalized canvas wall art for endurance events Recently added mugs with popular designs Uses Shopify platform and meta ads for marketing Offered 20% discount code for listeners: AGF4L Kona Experience Described the unique atmosphere and energy of the event Found the bike course challenging with headwinds Struggled on the run, finishing in over 4 hours Appreciated seeing pro athletes and the overall race experience Next Steps Nate to focus on injury recovery and prepare for Ironman Lake Placid 2025 Goal to break 9:30 at Lake Placid (targeting ~4:50 bike split, high 3:20s run) Continue developing Unique Endurance business Represent Top Guns Tri team in upcoming season Listeners encouraged to follow Uniq Endurance on social media and use discount code

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