Pursuit Of The Perfect Race

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

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 Instagra

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

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 Sponsor

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 Ti

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

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