The Lonely Triathlete - triathlon training and motivation for the masses

Send us a text

Welcome to Season 5 of The Lonely Triathlete. I'm going back to Olympic Distance training. Join me as I discuss my failures and successes along the way.

Support the show

Send us a text

Well, here we go, about to start the 5th season of The Lonely Triathlete. Follow along as I give you a glimpse into my training and racing life and hopefully make your own training sessions a little less lonely.

Support the show

Send us a text

Something I doubled down on this past season was ensuring that I properly fueled each and every workout. I think it worked like magic.

Support the show

Send us a text

I'm still between training seasons. So what have been doing? Eating and eating and not working out. What better time to get a Dexa scan! Guess what it revealed?

Support the show

Send us a text

That quote is taken from the film Vanilla Sky and it reminds us that we have the capacity to change our behaviors with each passing moment. Will we? And if we do, how much more impactful could our lives become?

Support the show

Send us a text

Is there something wrong with me? While I recognize that professional triathletes lay down some of the wildest, impressive performance...they don't inspire or motivate me. So I looked it, and there seem to be some good reasons for feeling this way. 

Support the show

Send us a text

My season insights in a letter to my listeners.

Support the show

Send us a text

There is a common mistake in racing and I fell victim. I didn't think I would. I don't know that I ever have. But I did. Have you ever made the same mistake?

Support the show

Send us a text

Or, rather, recover from burnout or potential burnout. You train hard but do you recover equally as hard? I'm talking end-of-season recovery. Do you do that hard? Maybe you should?

Support the show

Send us a text

Your attitude matters! The way you approach a training session, your self-talk and beliefs, all contribute to either a positive or negative impact on your short and long -term performance.

And (drum roll, please) this episode marks my FOURTH year of hosting the Lonely Triathlete podcast. Yay!

For those interested in the book I referenced, you can find it here on Amazon:

https://www.amazon.ca/Let-Your-Mind-Run-Thinking/dp/1524760765/ref=sr_1_1?crid=158ZQRWZIIUJE&dib=eyJ2IjoiMSJ9.XbRm4hBzIYYZdqzcSqoGCohB5iBe7AiID4_L2XupF6gG4YOOl_mRC3j54EVA5d7...

Send us a text

Triathlon training has a lot in common with financial investing. I went from having almost nothing saved for my retirement at 40 years old to being able to comfortably retire (at least that's the plan) when I am 62. And I did it using the same principles I used to get faster at triathlon. You can too!

Support the show

Send us a text

You know, the person that only talks about triathlon? That only talks about racing? That only talks about that one subject every...single...time. Don't be them! You have my encouragement to branch out in your interests a bit.

As mentioned, I encourage you all to check out The Move Daily podcast, especially the episode where the host, Tracy Steen, gets into the weeds with me about what happened to my brain a handful of years ago and what inspired me to continue in the sport of triathlon when I wasn't...

Send us a text

Track etiquette, I get into it. The Runna app, I get into it. Blue-green algae in most of our local lakes, gotta get out of that!

Support the show

Send us a text

I took the last week off, and even if I hadn't decided to voluntarily, that last shingles vaccine did me in something fierce so I wouldn't have had a choice but to take some time off! Come to think of it, I sure have had a lot of vaccines in my life.

Support the show

Send us a text

Taking an extended (but short term break) from training can reap many rewards!

Support the show

Send us a text

I did my second Standard Distance race in 2 weeks. Was I able to compete? Did I blow up  or was I recovered? Listen to find out. And I'll tell you in advance, I learned a few things that I'm interested in sharing with you.

Support the show

Send us a text

The bulk of your training is behind you, racing is in front if you. Enjoy it! This is what a winter/spring of training is for. Get immersed in it. Be a spectator as well as a racer. Soak it all in!

Support the show

Send us a text

The big question this year - would exclusive 70.3 training lead to a slower Olympic Distance race? Listen and find out.

Support the show

Send us a text

I’ve raced according to: heart rate, pace, speed and power. But these days it’s all about Rate of Perceived Exertion. 

Support the show

Send us a text

I splurged on a red light/near-infrared (NIR) device. So far, I'm loving it. I swear, it has reduced the pain of my patellar tendinopathy. Or it could just be placebo effect :)

What is red light therapy? How can I, as a triathlete, use it to enhance my energy and recovery? I'll get into it.

Support the show

Send us a text

I've started adding ritual to my non-athletic life and I'm really enjoying it. So, why not add ritual to some of my triathlon practices?

Support the show

Send us a text

I've got 70.3 fitness, what should I do with it? Play it safe? Do the same-old-same-old? Or should I take some risks, should I learn to be comfortable with being uncomfortable. It's time to do some extra racing, throw caution to the wind, get out there and risk failure. How exciting!

Support the show

Send us a text

I didn't think I'd learn much during this race. But, oh boy, did I ever.

Support the show

Send us a text

Is it just me or do many of us suffer from pre-race DOUBT? I've put in the training for 8 months yet I don't think I'll perform to my highest standard. How can that be?

Do you ever feel that way? Please share at thelonelytriathlete@gmail.com

Support the show

Send us a text

We are all used to training our bodies for peak performance but what training our minds? Welcome Stoic Journaling!

If you decide to journal, drop me a line and let me know how it's going at thelonelytriathlete@gmail.com

Support the show

Send us a text

As my race draws closer, I'm starting to obsess over details!

(and yes, I'm aware FTP = Function THRESHOLD Power, brain fart detected!)

Support the show

Send us a text

I hate to sound like a broken record but I may have hurt myself again. Will I ever learn?

Support the show

Send us a text

I'm injured, again! Vaccine sickness, nerve compression. When will it stop? Time to bring out my mantra around accepting what I can't control.

Support the show

Send us a text

My mom is worried about my knee health? Should she be?

Support the show

Send us a text

We were all newbies at one point! Every newcomer to the sport is nervous or anxious about some element of triathlon and  in this episode I think back to my first time in the sport, how each element gave me some  issues and how I eventually overcame.

Support the show

Send us a text

Many of us want to be as fast as possible in our races. Imagine if someone handed you a voucher that removed minutes from your race time for free (or a small fee)? Many of us would take that deal. Well, turns out that you CAN buy "free" speed.

Support the show

Send us a text

How do we know if we are ready? What thought plague our minds? Are waterproof shoes actually waterproof? In this episode I share with you all my hopes and fears!

Support the show

Send us a text

How do you know where that sweet spot is between training hard enough and training too hard? Is training too hard (to your detriment) even a thing? In this episode I wax poetic about the perils of overtraining.

Support the show

Send us a text

All things considered, what is the best race distance? It's the one you that works best for you.

Support the show

Send us a text

What makes a "legit" triathlete? Doing an Ironman? What if I don't want to do an Ironman, what if I don't have the time to train, what if all I can do is Sprint distances, does that make me a lesser triathlete?

NO. If you race any distance, it all involves swimming, cycling and running as best as you can and THAT is the definition of a triathlete. Hold your head proud. You [name] are a TRIATHLETE!

Support the show

Send us a text

What are some of the most common triathlon training mistakes and how can we avoid them? Buckle up as I go through a list and be sure to grab your lube and use it generously (thus, avoiding mistake #8).

Support the show

Send us a text

As a triathlete, you are special. You are participating in a sport that is not common, that many people shake their heads at as something that is extreme or unattainable. But you do it! You train consistently and reap all of the rewards of this fantastic sport. So take a moment to reflect on the fact that you are doing something special! Way to go, athlete.

Support the show

Send us a text

I realized that I have had many different motivations to train over the years. What keeps you sitting on the bike in sweaty discomfort? What drives you outside in the rain for that long run? What gets you to the pool when all you want to do is stay snuggled up in bed under warm sheets? I would propose that whatever it is today might be different tomorrow.

Support the show

Send us a text

I did it, I officially signed up for Ironman 70.3 Victoria in May. In my research I learned that the jury seems to be out on the proper amount of carbohydrates to ingest per hour - is it 90 grans or as much as you can physically tolerate? I also observed a lot of angst amount newbie triathlete about the optimal training plan. Oh, and I spent some time writhing on my bathroom floor.

Support the show

Send us a text

Many of us, myself included, rush through training to just get it done. We mindlessly prepare our bags, drinks, equipment, perhaps drive to a location, do the workout and then get back home. And repeat. And repeat. What if we were more aware of all of these small steps in preparation and very aware of the actual training session itself - how it felt, what it looked like? What if we were more present during our life, wouldn't that make life itself more interesting?

Support the show

Send us a text

Ever wonder why it seems the longer and harder you train the slower you lose weight, if at all? In my experience, exercise or caloric expenditure has far less influence on weight loss than this other thing.

Support the show

Send us a text

Have you checked to make sure your supplement company 3rd party tests its protein powders for heavy metals?

Email me to find out what brand of protein powder I settled on. 

https://www.cnn.com/2025/01/09/health/protein-powder-heavy-metals-wellness/index.html

Support the show

Send us a text

It's that time of year again, resolution time! I have an easy, quick (15 minute) process that will walk you through analyzing your 2024 triathlon experience and set intentions for a fantastic 2025.

Answer these questions by writing them down (or using a note app):

With respect to TRIATHLON,

1.) What were your highlights of 2024?
2.) What were some of your biggest challenges?
3.) What did you learn about yourself?
4.) What are you going to STOP doing in 2025?
5.) What are you going to START doing in 2025?
6.) What are...

Send us a text

I used to train by heart rate zone, loved it. Then I moved to training by pace, loved it even more. Then I discovered training by RPE and it's been a game changer. Free yourself from your smartwatch and learn to run by feel.

Incidentally, all my podium finishes have been after racing by feel. I know, seems unlikely but it's true.

If you enjoyed this podcast in 2024 please consider subscribing and telling a friend, Leaving a review also wouldn't hurt if you have the time. Let's make 2025 a...

Send us a text

Another week another illness/injury. I'm starting to wonder if I'm cursed or if this is just a day in the life of a triathlete? But I'm not letting it get me down, training through!

Support the show

Send us a text

That title comes from a conversation I had with my friend, Jarris Neufeld. Jarris just completed Ironman Indian Wells 70.3 as his first ever 70.3 (and only second triathlon ever!).

How does one bang off a 70.3 with minimal training? Why would someone do that? What motivates such a person? Well, listen to my conversation and find out.

Support the show

Send us a text

I was recently injured. Again! This stupid back.  After some research I put together a healing protocol that I used over the course of one day and experienced 85% recovery one day later. That's not nothing! Listen to find out what I did (and what you can do) to recover from injury.

Support the show

Send us a text

First off, more butt crack stories, who knew I had so many? And then I run through a list of things you should consider while maximizing the effectiveness of your endurance training. This list is quite basic but even so I re-learned a few things about what to do and what not to do to ensure I am training effectively.

Support the show

Send us a text

I'm in a fight with my training program. It seems to think that my kettlebell program is too hard and I need to dial things back, take it easy. But I feel fine. Hrumph!

Support the show

Send us a text

You work hard, you sweat a lot, training can be uncomfortable. You owe it to yourself to make it as enjoyable as possible!

Support the show

Send us a text

I am not a "natural planner". I don't enjoy planning or making lists, that feels too restrictive to me. I want the freedom to change at a moment's notice, make decisions at the last second, be free! And yet, once I embarked on following a structured endurance plan, everything got better and I'd never go back to winging it again.

Support the show

Send us a text

Oh, don't we all love the off season/early season when we gain all that extra bodyfat? Not! Every year I resolve not to gain any weight in the post-race season and every year I fail. Sigh. I've learned to embrace it and I'm even wondering if it isn't actually beneficial? Beneficial you say? Yeah, I'm probably just justifying my extra fluffiness.

Btw, if you have experience with those swim trainers (e.g. VASA) can you drop me a line at thelonelytriathlete@gmail.com and let me know what you think...

Send us a text

I think I'm sick. What if it's Covid? Should I train anyway, since I don't feel that sick? What's it's the flu or even just a mild cold? What should I do? Wait, I'm on vacation. I think I have my answer.

Support the show

Send us a text

How do you effectively train without a bike? You run more! I'm into 1 week of a 3 week vacation and have stepped up my running, hoping to keep injury at bay. And who doesn't enjoy running in Napa Valley? Summer temperatures and sunscreen and horses and... scorpions and snakes. Ya, there's that.

Support the show

Send us a text

Vacations are meant to be relaxing. Can you train on a vacation? Sure but what if you can't be consistent? What if you miss many days in a row? What if your plans to stay fit start to fall apart? Chill out, I say.

Support the show

Send us a text

Another season of training is underway! And this time I've decided to take on Ironman 70.3 Victoria (Canada). 1 week into training and some things are working as expected while other parts of my plan just haven't fallen into place yet. But that's OK because it is early i the season and this is the best time to make mistakes, try something new and figure things out.

Support the show

Send us a text

I've enjoyed the past 28 days of not working out too much! But now I have to begin a new 8 month training block for Ironman 70.3 Victoria and I don't feel ready.

Support the show

Send us a text

Am I alone in feeling more sore during my extended breaks from training than I feel while in the middle of intense training? So weird. But even weirder is when ARTIFICIAL INTELLIGENCE BOTS take your podcast script and make one of their own podcasts...about your podcast? We are living in the future, folks.

Drop me a line and tell me what you think. thelonelytriathlete@gmail.com

Support the show

Send us a text

Wish me luck, I'm about to bite off a race distance that I've only ever done once before. And that, uh, didn't go very well.

Support the show

Send us a text

That's it, I've completed my last race of the season, and do I have some stories to tell!

Do you have any race stories to tell me? Please share at thelonelytriathlete@gmail.com

Support the show

Send us a text

I was overwhelmed by the feeling of gratitude after my last training session. I mean, I was SMACKED with an incredible feeling of joy and happiness, almost like I had taken a drug. But I did take a drug, the training drug. I'm convinced that training does more than just make you physically healthy, I think it lends itself to emotional health, too.

Support the show

Send us a text

I am in the homestretch of this season. I'm done with training. I'm done with the schedule. I'm just done.

Support the show

Send us a text

Are you the kind of athlete that likes to see the bottom of the lake/ocean they are swimming  in? Not me! Are you the kind of person that likes to SEE the moment they are actually living in, as they live it? And do you? 

Support the show

Send us a text

Strength is critical not just for sports performance but also longevity and health span! We all want to be strong so what are we doing about it?

Have thoughts about this episode? I'd love to hear from you. Send me a note at thelonelytriathlete@gmail.com

Support the show

Send us a text

You physically train but do you mentally train? Follow the example of Olympians by giving as much thought to your mental training and you will soon reap even greater performance results!  

Support the show

Send us a text

Stop wasting time interacting with strangers on X or Instagram or Reddit or any other social media platform. Invest that time in yourself, in the creation of your own story. Mild interest or limited investment in others' lives is fine but admit it, you've been wasting a lot of time and deep down inside you don't want to continue. It takes intention and focus and effort...but you CAN do it!

Support the show

Send us a text

The power of social connection should not be ignored. Make the effort to connect with friends, whether it's a coffee, a walk or an in-depth conversation. Your mental and physical health will benefit!

Support the show

Send us a text

I hope you enjoy my brief race report from this year's Lake Whatcom Triathlon near Bellingham, WA, USA.  I was attempting a personal best at this course in my 3rd consecutive race there. My experiment? Increase my weekly training hours from 5-6 to 7-8.

Support the show

Send us a text

Water! Bah! Drink 8 glasses a day, don't get dehydrated, look at the colour of your pee, drink with every meal, don't drink too much or you could die. Water, you really let me down this week.

Support the show

Send us a text

We made the move! I am no longer in Vancouver, BC I am now in Victoria, BC  on Vancouver Island. New running and cycling routes to be discovered. New swimming holes to find. New...everything!

Support the show

Send us a text

Sorry for the delay, everyone! I am in the middle of a move. I am leaving the big city of Vancouver and going a quiet (yet very outdoorsy) suburb of Victoria, BC. New adventures await! Next episode this weekend.

Support the show

Send us a text

Things are going to go wrong. Plans are going to fall apart or change. Your perfect approach is going to hit a speedbump. So what should you do? Quit? Get angry? Nope. Adapt!

Support the show

Send us a text

It was a hard end to my week. Did it get me down? Hell no! I doubled down on my sleep and mindfulness - winning combination.

Support the show

Send us a text

There is a big difference between becoming overtrained vs. overreaching. One is a serious physical issue and one is  a planned period of extra stress. How can you spot the difference.

Support the show

Send us a text

Are you rushing through life? Are you hurriedly trying to get to that next interesting event? Do you feel impatient? Are you stubbing your toes and banging your elbows into things? Have unexplained bruises? That's me! And I figured out the cause!

Can you relate? Drop me a line at thelonelytriathlete@gmail.com and let me know I am not alone.

Support the show

Send us a text

You know that weird piece of gym equipment you've seen people throwing around? Ya, that hunk of cast iron that looks just too heavy to actually pick up, let along swing around your head? The kettlebell. It's a miraculous ball of metal! Little did I know that a single piece of equipment would be able to transform my body into a quivering, aching, sore pile of flesh. And I love it!

Support the show

Send us a text

Triathlon is expensive! The gear, tech, gels and whatnot can cost thousands, even tens of thousands of dollars. I'll never be able to afford to race :( But wait! You actually don't need that much stuff to participate in triathlon. I'll break down the basics for you.

Did I miss something essential? Let me know at thelonelytriathlete@gmail.com

Support the show

Send us a text

Major props to The Stoic Coffee Blog for the content of this week's podcast. I've been thinking about the problem of opinions this week. I had a run in with someone on Reddit that centered around opinions. We don't have to have or share an opinion with anyone about anything! How freeing!

Disagree? Share your opinion with me at thelonelytriathlete@gmail.com. Share your opinion? It's OK because I asked for it :)

Support the show

Send us a text

I used to be addicted to my heart rate monitor but now I haven't worn one for 2 years. How do I feel about that? I came to grips with it today.

Support the show

Send us a text

We all spend so much time swimming and biking and running. Should we also throw in strength training? Who has the time? I have a great solution for you - bodyweight training at home!

Do you want a link to the video I've been training along with for the past 6 months? Email me at thelonelytriathlete@gmail.com and I'll share, no questions asked,

Support the show

Send us a text

I'm going to let you in on a BIG change coming soon! It won't happen for a couple more months but I can't wait, I just have to let you know about it early.

Also, if you are interested in hearing about my "AI Coach", drop me a line at thelonelytriathlete@gmail.com and I'll fill you in.

Support the show

Send us a text

I think I was wrong about Vitamin E supplementation! I was "tricked" into focusing on the mechanistic behavior of Vitamin E vs. the actual health outcomes. What do I mean? Listen to find out.

Do you disagree with me? Send me a note at thelonelytriathlete@gmail.com. I won't bite.

Studies I reference

Great YouTube explanation: https://www.youtube.com/watch?v=eeYQk7iaXo0&t=531s

Study 1: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD007176.pub2/full

Study 2: https://ods.od.nih.gov/factsheets...

Send us a text

It does! But not without a little help. Keep listening to learn my new secret to wonderful smelling nether regions.

Does your crotch smell better than mine? Please explain how by emailing me at thelonelytriathlete@gmail.com

Support the show

Send us a text

Did you know that you have control over your thoughts and beliefs? And because you control what you think you therefore control how you feel? That's right, you are responsible for your own feelings. Imagine the implications that has not only on your sports performance but for your entire life!

If you want to share with me what you thought about this episode's subject, feel free to drop me a line at thelonelytriathlete@gmail.com.

Peace!

Support the show

Send us a text

We all have dreams. Most of us never achieve them. Why? Because we think having a wish or a dream is enough when it isn't, we need goals! And the great news is that we can all control whether we set goals or not.

Have you achieved a dream via goal setting? I'd love to hear about it, send me a note at thelnelytriathlete@gmail.com

Support the show

Send us a text

This is a no brainer, you have full control over how you train, when you train and how often you train. Even better, you can control the consistent effort that you bring to your training. Easy? Not always. Powerfully effective? Yes!

Support the show

Send us a text

The forgotten (or minimized) tool for optimal performance - recovery! You have much more control over your physical and emotional recovery than you may think. I run though a bunch of "keys" to optimize your recovery with an emphasis on sleep. I then end with a discussion on Heart Rate Variability (HRV) and the benefits that can occur from measuring and tracking this metric. Take control of your recovery!

Support the show

Send us a text

You have 100% control over what you put in your mouth. So why do you eat things that you know are not good for you? I argue that it is a combination of: history, social and cultural influence, family and friends, laziness and perhaps a lack of intention. But that can be overcome! You can change what you eat (over time) which can have a tremendously positive impact on your health and athletic performance. Let’s discuss!

Support the show

Send us a text

I had a terrible week, health-wise. And yes, you will learn if I, as a mighty triathlete, decided to poop in my shorts this week. But as you will learn, I actually had more CONTROL over whether I did or not poop my pants than I thought OR, at the very least, how I felt about doing or not doing that thing.

Folks, it was a hard week.

Support the show

Send us a text

Many studies have shown that Hydrogen Enriched Water (regular old water that has extra Hydrogen gas added to it) provides significant health and performance benefits. Over 1,200 studies to date have examined these benefits! I am shocked that I'm only hearing about this now.

Do you drink this enriched water? Have you seen any benefits? Please email me and share, I am fascinated by this! thelonelytriathlete@gmail.com

Support the show

Send us a text

I have always, always been an evening person, a sleeper-inner, a night owl. There was no way I would change or could change, it was who  I was. Or was it? All it took to experience a radical transformation was months of consistent sunrises and sunsets.

Support the show

Send us a text

I train in an amazing geography. I run next to the ocean with eagles flying overhead and seals watching me from the water. I cycle up mountains. I swim in the ocean (season dependent)  and watch the sunset beside me. MEH!. What is wrong with me? Why am I not overcome with joy and appreciation?

We can all use a little more gratitude in our life. If you have a ethod that works for you I'd love to hear about it at thelonelytriathlete@gmail.com.

Peace!

Support t...

Send us a text

Let's face it, Ironman training can be long and/or boring, especially if you do most of it alone. But does it have to ruin your social life? A Reddit user posed this question to the forum and I read through and comment on many of the answers.

How do you avoid your training ruining your social life? I'd love to hear from you at thelonelytriathlete@gmail.com

Support the show

Send us a text

Imagine incorporating small, sustainable, unconscious habits into your daily life that result in years of improved health and happiness. It is within your power! You just have to decide to do it.

Let me know the habits you've recently decided to incorporate (or eliminate) at thelonelytriathlete@gmail.com

Peace! 

Support the show

Send us a text

Happy New Year!

This year I resolved to do 2 things: reduce my (minor) snoring and increase the strength in my outer hips. What better way to do this than by throwing some good old mouth tape and rubber at the problem. What's that? Listen and find out.

thelonelytriathlete@gmail.com
 

Support the show

Send us a text

I am very pleased to share with you a conversation I had with Eric Esposito, a fellow triathlete based in Atlanta, Georgia, USA. He swims, he cycles, he runs, he gets hit by trucks and manages to get back into triathlon. Be inspired as you hear how a fellow athlete didn't let one of his favourite hobbies come to an end on that fateful day on the road.

Check out his social media at:
https://esposwimbikerun.com/
https://youtube.com/c/esposwimbikerun

If you have any inspiring...

Send us a text

The Christmas season is upon us and if you are like me, you've experienced or will soon experience the horrible effects of a sugar coma. What is a sugar coma? Tell you what, eat 15 pounds of sugary carbs, load your face with mounds of sugar, eat sugar, sugar, sugar. Then wait 1 hour. You will experience bliss followed by a nightmare of sloth. I can barely type this sentence.

Happy holidays!

Peace.

Support the show

Send us a text

Years ago I was scared off vitamin E supplements because studies were coming out that showed negative outcomes. It turns out there is a type of vitamin E that not only shows no negative outcomes after supplementation but over 100 clinical studies show immerse positive outcomes. Sign me up!

If you want a link to the company/supplement that I landed on, email me at thelonelytriathlete@gmail.com and I will happily share the information with you.

Peace!

Support the show

Send us a text

Do you take nutritional supplements? Things like protein powders, vitamins, minerals, amino acids, sports drinks, probiotics, etc.? Do  you need to? Well, aside from the occasional protein smoothie  and fish oil capsule, I didn't really think I ate that many supplements. Was I ever wrong!

Do you have a favourite supplement you want to let me know about? Drop me a line at thelonelytriathlete@gmail.com

Support the show

Send us a text

Live to 150 years old. Live to 200 or beyond! Can it be possible? Would we even want it? I've been thinking a lot about the current state of anti-aging protocols lately and I have to say, while I am intrigued, it's too much for me to process. Instead, I'm focussing on living healthier not necessarily longer.

Am I missing something? Please educate me at thelonelytriathlete@gmail.com

Peace!

Support the show