This is a triathlon podcast for age group triathletes hosted by triathlon coaches Colin Cook and Elliot Kawaoka. The podcast focuses on providing helpful infor...
AGFL Triathlon Episode 127: Scott Tindal, Fuelin Updates, and Nutrition Talk
In this Age Grouper for Life episode, Scott Tindal at Fuelin joins us again to discuss updates to the Fuelin nutrition app, explore off-season nutrition strategies for triathletes, and other beneficial nutrition advice. Enjoy the latest podcast and thanks for joining again, Scott!
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Show Notes:
• Fuelin launching revamped app with improved UI, food logging, and expanded features
• Off-season nutrition should balance recovery, injury rehab, and gradual body composition changes
• Consistent nutrition habits (protein, fiber, hydration) remain crucial even during reduced training
• Avoiding extremes and tailoring nutrition to individual needs/goals is key for triathletes
Topics
Fuelin App Updates
• New version launching in a few weeks with soft launch
• Completely revamped backend for improved stability
• New home page allowing users to customize their experience
• Improved food logging with AI assistant "Scooter" for easier tracking
• Enhanced sweat and carb testing features
• Android version expected Jan/Feb 2025
• Expansion into German market planned
Off-Season Nutrition Strategies
• Balance between recovery and maintaining habits
• Focus on protein intake for injury recovery and lean mass maintenance
• Gradual, controlled weight fluctuations (2-3kg) can be beneficial for periodization
• Maintain fiber intake (fruits/veggies) for overall health
• Adjust calorie intake based on reduced training load, but don't drastically cut back
• Nutrition remains crucial for injury recovery and rehabilitation
Common Triathlete Nutrition Mistakes
• Pigeonholing into extreme "camps" (e.g., very low-carb vs. high-carb)
• Neglecting nutrition during injury recovery periods
• Misunderstanding that weight loss is primarily about calorie deficit, not specific diets
• Lack of consistency in nutrition habits across training cycles
Personal Insights from Scott
• Completed multiple marathons (Sydney, New York) and working towards 70.3 races
• Emphasizes learning from personal nutrition mistakes (e.g., hydration issues in NY Marathon)
• Advocates for balance between structure and flexibility in nutrition plans
Next Steps
• Watch for Fuelin app update launch in coming weeks
• Consider how to implement off-season nutrition strategies (protein, fiber, adjusted calories)
• Evaluate personal nutrition "camps" and aim for more balanced approach
• Maintain nutrition focus even during injury recovery or reduced training periods
• Look for announcements about potential Kona 2025 changes (hinted at, unconfirmed)
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59:38
AGFL Triathlon Episode 126: Elite Amateur Triathlete, Donald Brooks
In this episode, Colin interviews the amazing Donald Brooks. Donald won his age group at the World Championship in Kona by over 20 minutes, with an impressive time of 8:58:51. His training emphasizes consistency, balancing family life, and adapting workouts around commitments. Enjoy the latest podcast as they discuss Donald’s athletic background, keys to his successes, training approach, nutrition strategies, and upcoming races. Thanks for joining the Age Grouper for Life Podcast, Donald!
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Show notes:
Donald's Athletic Background
• Started triathlon in 2014 after background in underwater hockey and masters swimming
Underwater hockey provided strong cardiovascular base and hypoxic training benefits
Transitioned to triathlon, quickly entering an Ironman-distance race (too soon, in retrospect)
Recent Race Successes
• Won 4 world championships in 4 weeks in 2023:
o 70.3 Worlds in Finland (age group win)
o Ironman Worlds in Nice (age group win by 17 seconds)
o World Triathlon Championships in Spain (super sprint and standard distance wins)
o Kona 2023: Age group win with 8:58:51 (52min swim, 4:36 bike, 3:00 run)
• Key to success: proper fueling (94g carbs/hour at Kona), heat acclimatization, and strategic race execution
Training Approach
• Swim: 4x/week (3 morning sessions, 1 evening speed work)
o Heavy use of paddles to build upper body strength
• Bike: 6 days/week, mix of outdoor rides and indoor trainer
o Tuesday night "chain gang" group ride for high intensity
o Long rides on TT bike closer to race
• Run: 3x/week, mostly steady-state (5:00/km pace)
o Parkrun on Saturdays for speed work
• Minimal strength training, some single-leg squats for stability
Race Nutrition Strategy
• Focused on increasing carb intake: 94g/hour at Kona vs. 43g/hour at Nice
o Proper hydration crucial for absorbing nutrition during the race
• Heat Acclimation
o Used heat chamber at local university for 10 days before Nice
o Improved sweat rate and ability to maintain effort in heat
Balancing Training and Life
• Works as director of an electrical company
• Married with two children (ages 12 and 9)
• Adapts training schedule around family commitments
Next Steps
• Focus on 2024 race season:
• 70.3 World Championships in Taupō, New Zealand (declined)
• Ironman World Championship in Nice, France
• 70.3 World Championship in Marbella, Spain
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1:08:17
Age Grouper for Life Triathlon Episode 125: Marcel van Duinen and Tri-Excellence
In this episode, Colin interviews Marcel van Duinen the founder Tri-Excellence, which focuses on developing technology and sensors to help endurance athletes optimize their health and performance. He discusses his background in healthcare and how that led him to start Tri-Excellence about a year ago. Colin had the privilege of experiencing their core cooling product in Kona this year. Enjoy the latest podcast as they discuss this product in depth, offer many insights, and talk about future plans of the company. Thanks for joining the Age Grouper for Life podcast, Marcel!
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Show Notes:
Tri-Excellence Core Cooling Product @ 5:36
Marcel explains the motivation behind Tri-Excellence core cooling product, which aims to help endurance athletes better manage their core body temperature during training and competition. He discusses the limitations of existing cooling solutions and the research that went into designing an effective, comfortable, and practical cooling system.
Colin's Experience Using the Core Cooling Product at Kona @ 18:47
Colin shares his experience using the Tri-Excellence core cooling product during the Kona Ironman World Championship. He describes the benefits he experienced, including improved ability to maintain pace and finish the marathon strongly, as well as the ease of use and integration with the race environment.
Insights on Core Temperature Management and Recovery @ 38:13
Marcel and Colin discuss the importance of core temperature management not just during exercise, but also for post-exercise recovery and long-term health. They highlight research showing the negative impacts of prolonged elevated core temperatures and how the Tri-Excellence product can help mitigate these effects.
Future Plans for Tri-Excellence Continuous Lactate Monitoring @ 59:30
Marcel briefly introduces Tri-Excellence continuous lactate monitoring product, which aims to provide a more practical and less invasive way for athletes to track their lactate levels during training and competition. They agree to discuss this product in more detail in a future conversation.
Recap and Next Steps @ 1:03:10
Colin and Marcel wrap up the discussion, with Colin expressing his enthusiasm for the Tri-Excellence core cooling product and interest in continuing to use and provide feedback on it. They agree to reconnect soon to discuss the lactate monitoring product in more depth.
Website: https://tri-excellence.com/
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1:03:30
Age Grouper for Life Episode 124: Matthew Schuster and Addra Labs
In this episode, Colin interviews guest Matthew Schuster, an age group triathlete and co-founder of a sports nutrition startup called Addra Labs. Matthew shares his background, including transitioning from a corporate career to becoming an endurance athlete and entrepreneur. Enjoy the listen as we dive into Matthew’s triathlon journey. Thanks for joining the Age Grouper for Life podcast, Matthew!
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Show Notes:
Matthew's journey into triathlon @ 4:11
Matthew describes how he got into triathlon after a period of being out of shape and unhealthy. He hired a coach early on which helped him get started and fall in love with the sport. Matthew discusses his progression from shorter races to Ironman, including overcoming a major crash injury before qualifying for Kona.
The mental and physical benefits of training @ 11:14
Colin and Matthew discuss the strong connection between physical fitness and mental health, and how maintaining a high level of fitness can positively impact one's overall well-being, even during periods of reduced training.
Nutrition strategies and approaches @ 13:27
The conversation turns to nutrition, with Matthew and Colin sharing their perspectives on topics like calorie tracking, macronutrient balance, and the challenges of fueling properly as an endurance athlete. They also touch on the role of protein intake and the potential benefits of supplements like creatine.
Matthew's first Kona experience @ 46:32
Matthew reflects on his first Kona World Championship race, describing how he intentionally went into the event with low expectations, which ultimately impacted his performance and satisfaction with the outcome. He shares the lessons he learned about the importance of having specific goals and the "killer instinct" to push through discomfort.
Addra Labs and the focus on endurance protein @ 1:03:23
Matthew provides an in-depth overview of the motivation and science behind Addra Lab's protein bars, which are formulated specifically for endurance athletes. He discusses the company's approach to product development, the unique nutritional profile, and the feedback they've received from athletes.
Wrap-up and partnership announcement @ 1:18:11
Colin and Matthew conclude the discussion by announcing a partnership between Addra Labs and Top Gunz, including a discount code for listeners. They express excitement about the collaboration and encourage listeners to try the Addra Lab protein bars.
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1:27:03
AGFL Triathlon Episode 123: Colin's Epic Ironman World Championship Trip and Race Recap
In this episode, Colin recaps trip #7 to the Ironman World Championship in Kona, Hawaii! He has had a phenomenal year of racing and Kona was no exception, setting a personal best time by over 17 minutes and just missed breaking three hours. Also discussed are the events and experiences pre- and post-race. It was a very busy, but fun week on the Big Island to say the least. Congrats Colin on a great season of racing and an amazing performance on Ironman triathlon’s biggest stage.
This is a triathlon podcast for age group triathletes hosted by triathlon coaches Colin Cook and Elliot Kawaoka. The podcast focuses on providing helpful information to the everyday triathlete that is trying to optimize their time and get faster.
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