Pursuit Of The Perfect Race

In this episode of the Pursuit of the Perfect Race, I talk with my friend James about his recent race at IRONMAN© Buffalo Springs Lake 70.3 in Lubbock, Texas. He had a mission going into this race and he talks about what he wanted to get out of this race going into it. Not only that, he mentions how he uses UCAN as a nutrition and his goals for the future of his nutrition. A great amount to learn here from James.-Enjoy the show. To see pictures from his race, go to: https://www.coachterrywilson.com/perfectrace/071 -Weather that day: 79-108Water: 74 degrees-Age Group: M 30-34Height: 5’8”Weight: 144Calories per hour: 60PSI for this course: 120Swim – 34:15T1 – 3:15Bike – 3:14:06T2 – 6:03Run – 2:51:18Total Race Time: 6:48:54-Gender Rank: 232Division Rank: 26Overall Rank: 320-Follow James,Strava: James RahbanyFacebook: Team Rah Facebook: James Rahbany-Follow Coach Terry:Instagram: @CoachTerryWilsonFacebook: www.facebook.com/CoachTerryWilson-To learn more about me, go to www.CoachTerryWilson.com

This episode is for a wonderful small race up in New England called the Patriot 70.3. I do this episode with my friend Andrew Luneau. He talks about the good things of a small course and small race. He also passes on some amazing tips that anyone can learn from and shares information about his training from unique perspectives as he’s been in the sport for just over three years. This is a great flat course that is known for Personal Records.-Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/070 -Weather that day: 57 - 84Water: 68-Age Group: M 35-39Height: 5’10”Weight: 165PSI for this course: 100 Depth of Wheels: 55mm deepSwim – 38:45T1 – 2:40Bike – 2:36:01T2 – 3:12Run – 1:52:56Total Race Time: 5:13:31-Gender Rank: 83Division Rank: 11Overall Rank: 100-Follow Andrew,Instagram: @triandlunFacebook: Andrew LuneauStrava: Andrew Luneau-Follow Coach Terry,Instagram: @CoachTerryWilsonInstagram for Podcast: @PerfectRacePodcastFacebook: www.facebook.com/C

I conclude my series of the IRONMAN© Boulder with my new friend Brian Aubuchon. He is such an amazing person and I’m truly in awe of how humble he is and how much perseverance he has. In case you didn’t catch the video prior to Boulder this year, he was the athlete in the video where Bek Keat and Siri talked about him in pursuit of his finish line. He had toed the line of five IRONMAN© races prior to Boulder without officially completing any of them. His journey has many struggles, hardships, and even more happy memories made along the way. At Boulder he unfortunately did not get his finish. Keeping in mind he is a father of five amazing children, two of which have autism, and a loving wife that supports him. Not including the fact that he is the owner of two bowling alleys. With a lot on his plate, he is still going to become and IRONMAN© one day and this is only a snapshot of his journey along the way. I look forward to following Brian at IRONMAN© Mont Tremblant. This is by far one of the most info

In this episode I was able to talk with Troy with Team Sirius Tri Club about his recent race at Ironman Boulder. This is an episode you may want to take some notes on as Troy goes over a lot of valuable information for a tough race course on what to do (and even what not to do) when things change during the race. It was a high DNF rate this year at Boulder, and he was able to snag a slot for Kona here. The best part I liked about this interview was how he approached the race with gratitude and calm energy and was able to stay in his head while others blew up around him. He was able to have a solid day and talks about his future as well.-Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/68 -Weather that day: 67 - 95Water: 67-Age Group: M 25-29Height: Weight: Calories per hour: 780PSI for this course: 120Swim – 56:29T1 – 3:12Bike 4:51:18T2 – 3:26Run – 3:43:04Total Race Time: 9:37:29-Gender Rank: 23Division Rank: 2Overall Rank: 26-Follow Troy,Instagram

In the next staple of the IRONMAN© Boulder series, I talk with my friend and returning guest Kitty Cole about her day at IRONMAN© Boulder. She talks deeply about her nutrition plan and her plan for the race. While things didn’t end perfectly, she did complete the entire 140.6 course and was announced at the finish line. I enjoy hearing about this experience specifically because many do not know that things happen like this really happen. -Enjoy the show. To see pictures from her race, go to -Weather that day: 67 - 95Water: 68-Age Group: F 65-69Calories per hour: 175-200PSI for this course: Swim – 1:31:52T1 – 14:32Bike – 8:15:21T2 – 10:40Run – 7:10:31Total Race Time: DNF-Gender Rank: N/ADivision Rank: N/AOverall Rank: N/A-Follow Kitty,Instagram: @HealthCoachKittyFacebook: Kitty Cole-Follow Coach Terry,Instagram: @CoachTerryWilsonFacebook: www.facebook.com/CoachTerryWilsonWebsite: www.CoachTerryWilson.com

In this quick episode I talk with my friend Erik Greenfield who recently completed IRONMAN© Boulder, in Beautiful Colorado. He mentions when he arrived at the city versus last year and shares some tips from his day that many will be able to learn from. You may find that some worry about timing of getting to the city at altitude. While not everyone can get there weeks ahead he shares an insight of when to arrive and leave as well as what happened on course with this massive DNF rate.-Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/66 -Weather that day: 67 - 95Water: 68-Age Group: M 45-49Height: 6’3”Weight: 205lbsCalories per hour: 350-400-bike/300-350-RunPSI for this course: Swim – 1:28:34T1 – 7:43Bike – 5:14:32T2 – 3:59Run – 5:05:35Total Race Time: 11:58:23 (PR)-Gender Rank: 186Division Rank: 23Overall Rank: 239-Follow Erik,Facebook: Erik Greenfield-Follow Coach Terry,Instagram: @CoachTerryWilsonFacebook: www.facebook.com/CoachTerryWilsonWebsit

In this episode I talk with returning guest Jarrett Wyatt about his race at the full IRONMAN© in Boulder. While it was a hot day and there were many struggles he shares things about his race that can be learned from and exploited to allow you to have a great day when conditions change. At Boulder this year they transferred the bikes back to the finish area for athletes. He mentions some precautions he took and how things went overall. Also, he’s going to KONA!-Enjoy the show. To see pictures from his race, go to -Weather that day: 67 - 95Water: 68-Age Group: M 40 - 44Height: 5’9”Weight: 235lbsCalories per hour: 400-500PSI for this course: 100Swim – 1:28:22T1 – 8:09Bike – 5:50:38T2 – 8:37Run – 7:05:07Total Race Time: 14:40:53-Gender Rank: 551Division Rank: 101Overall Rank: 742-Follow Jarrett,Facebook: Jarrett Wyatt-Follow Coach Terry:Instagram: @CoachTerryWilsonFacebook: CoachTerryWilson-To learn more about me, go to www.CoachTerryWilson.com

My friend Novia just recently completed her race at IRONMAN© Wisconsin 70.3 and she sits down and talks more about the mental side of things. Due to some of the conditions she mentions the sports psychology and how she leverages her thoughts for a better performance. We laugh quite a bit and I wouldn’t have it any other way. If you were at Wisconsin this year you know the conditions were less than favorable and she mentions how to adjust things on the fly for your day.-Enjoy the show. To see pictures from her race, go to https://www.coachterrywilson.com/perfectrace/64 -Weather that day: 60 - 67Water: 74ish-Age Group: F 45-49Height: 5’5”Weight: 150Calories per hour: PSI for this course: 110Swim – 1:05:23T1 – 7:48Bike – 3:35:20T2 – 4:32Run – 3:14:01Total Race Time: 8:07:04-Gender Rank: 441Division Rank: 47Overall Rank: 1543-Follow Novia,Instagram: @TexanTriatleteFacebook: Novia Plummer-Mentioned on this episode:Mike Blankenship: https://www.facebook.com/irontex TriShop: www.Trishop.com F2C Nutr

This episode is with Adam Otstot who is a professional triathlete and has been doing triathlons for more than 13 years and an endurance athlete more than 15 years. He shares secrets of what it’s like to race at the Pro level and how to enjoy the sport as well. While he is a professional triathlete he is also a Curriculum Coordinator for a school as well. Adam contributes a lot to his loving and understanding wife, he said without her there is no way he could be where he is in the sport. This was a race that was done back to back like many other races professionals do where he does a race nearly every weekend. The travel and lodging to this race is very similar to what many age groupers do, and everyone can learn from this episode.Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/63-Weather that day: 68 - 82Water: 75.3-Age Group: PROHeight: 5’10”Weight: 150lbsCalories per hour: ~300PSI for this course: 95 - 100Swim – 26:33T1 –2:07Bike – 2:04:46T2 – 2:56

I begin my IRONMAN 70.3 Eagleman series with my dear friend Ed Shifflett. Ed shares a great amount of knowledge and brings a ton of experience to the table. He’s being coached by Lisa Colvin and we dive into how this works for his life, work, training, being a father, and husband balance. We talk about how using metrics such as power, heartrate, and perceived effort are all important. While he couldn’t control everything leading up into this race, he managed to drive, sleep, eat, and get the bike checked all while going to a wedding the day prior with his daughter. Thank you Ed for sharing your knowledge and good luck at IRONMAN© Maryland.Enjoy the show. To see pictures from his race, go to Weather that day: 68 - 82Water: 75.3-Age Group: M 45-49Height: 6’0”Weight: 160lbsCalories per hour: 300-350PSI for this course: 90-100Swim – 30:41T1 – 3:14Bike – 2:18:25T2 – 3:53Run –1:38:57Total Race Time: 4:35:10-Gender Rank: 48Division Rank: 3Overall Rank: 55-Follow Ed,Instagram: @edshifflettFacebook: Ed

This episode I talk with Torsten who recently raced at the Escape from Alcatraz. He talks about his training leading up to and through the race. We also talk about some of the fun things the race organizers do to insure this is a great race and something fun to remember. Somethings he mentions about the race are the sand ladder, transitions, nutrition plans, previous year’s race and much more. -Enjoy the show. To see pictures from his race, go to -Weather that day: 56 – 75 Water: Wetsuit Legal-Age Group: M 40-44Height: 6’1”Weight: 170lbsPSI for this course: 110Swim – 32:31T1 – 7:09Bike – 59:36T2 – 2:17Run – 1:03:03Total Race Time: 2:44:33-Gender Rank: 119Division Rank: 18Overall Rank: 141-Follow Torsten,Twitter: @tri_justanumberFacebook: Torsten Lippoldt-Follow Coach Terry:Instagram: @CoachTerryWilsonFacebook: CoachTerryWilsonWebsite: www.coachterrywilson.com

I conclude the IROMAN© Raleigh 70.3 series with a unique story of a DNS. My friend Aaron Widman recently went through the experience of making the judgement call to not start. He shares some insight of what it’s like and the hard choice he had to make. In the end, he knows he did the right thing. The hardest thing for most is to know when to finally pull the plug. If you’re battling with this choice at a race, this episode is for you.Enjoy the show. To see pictures from his race, go to Weather that day: 56 - 90Water: 80-Age Group: M – 35-39DNS-Follow Coach Terry:Instagram: @CoachTerryWilsonFacebook: CoachTerryWilsonWebsite: www.coachterrywilson.com-To learn more about me, go to www.CoachTerryWilson.com

I continue the IRONMAN© Raleigh 70.3 series with Coach Ashlynn Lucas from Be Fierce Lifestyle Fitness Coaching. She had a solid day at Raleigh despite some small setbacks. She is truly one of the few people that I know that are able to dig really deep no matter what the day brings. Her perspective of the organization in comparison to other races is rich as she has been doing these races for some time. She’s being coached by my friend, Coach Ben Drezek out of Denton, Texas with KMF. Ashlynn recently completed the Flying Pig Marathon and qualified for the Boston Marathon there. -Enjoy the show. To see pictures from her race, go to Weather that day: 56 - 90Water: 80-Age Group: F 35 - 39Height: 5’7”Weight: 140lbsSwim – 41:56T1 – 2:08Bike – 2:35:47T2 – 3:11Run – 1:57:26Total Race Time: 5:20:28-Gender Rank: 34Division Rank: 5Overall Rank: 185-Follow Ashlynn,Instagram: @coachashlynnbethlucasFacebook: https://www.facebook.com/BeFierceLifestyleFitness/ Website: www.befiercelifestylefitness.com-Follow

I continue the IRONMAN© Raleigh series with returning guest Danielle Dingman. Danielle is a rookie pro who traveled to North Carolina and shares her experience about the race from a professional triathlete’s point of view. While racing as a pro there are many things that can be considered the things she continues to share are very interesting. With this course it was mentally harder than previous races but she shares what she learned with us. -Enjoy the show. To see pictures from her race, go to https://www.coachterrywilson.com/perfectrace/58 -Weather that day: 56 - 90Water: 60ish-Age Group: PRO Height: 5’9.5”Weight: 141lbsCalories per hour: 300PSI for this course: 95(R) 90(F)Swim – 41:01T1 – 1:23Bike – 2:28:10T2 – 1:43Run – 1:34:48Total Race Time: 4:46:48-Gender Rank: 10Division Rank: 9Overall Rank: 62-Follow Danielle:Instagram: @dcdingmanFacebook: https://www.facebook.com/DanielleDingman525Website: https://www.danielledingman.com/--Mentioned on this episode:Atom Composites: https://atomcom

I begin the IRONMAN© Raleigh series with my friend Tom Clutter who shares his experience about the sunset year of this race. While this is the last year of the race, it did take many by surprise that were there. Some of the tips he shares relates to traveling to the race and how to plan getting into the race from more than 12 hours away driving. -Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/57 -Weather that day: 69-88Water: 80ish-Age Group: M 30 -34Swim – 42:53T1 – 3:20Bike – 2:43:16T2 – 4:49Run – 2:09Total Race Time: 5:43:30-Gender Rank: 272Division Rank: 45Overall Rank: 340-Follow Coach Terry:Instagram: @CoachTerryWilsonFacebook: CoachTerryWilsonWebsite: www.coachterrywilson.com

I conclude the Victoria 70.3 series with my friend Gerry. He lives on a remote island in the Pacific Ocean. This allows him to train and dedicate a great amount of his time to the training. He talks about some of the things that he couldn’t control that lead to an increased anxiety level. This small snowball caused other things to fall apart but he was able to regain his thoughts and have the best day possible. -Enjoy the show. To see pictures from their race, go to https://www.coachterrywilson.com/perfectrace/56 -Weather that day: 52 - 64Water: 68Humidity: ~ 68-Age Group: M 45 - 49Height: Weight: 175lbsCalories per hour: PSI for this course: Swim – 43:45T1 – 4:16Bike – 2:56:54T2 – 5:20Run – 2:36:05 Total Race Time: 6:26:20-Gender Rank: 638Division Rank: 94Overall Rank: 909-Follow Gerry,Instagram: @GphinneyFacebook: Gerry Phinney Website: www.grpracing.net-Follow Coach Terry:Instagram: @CoachTerryWilsonFacebook: CoachTerryWilsonWebsite: www.coachterrywilson.com

This episode is truly amazing. I was able to hear what it’s like to not only cross the finish line of a race but to hear the raw emotion of a proud father getting to race in front of his son for the first time. Nathan shares his perspective of the race and allows an inside look at what it’s like to be a full time firefighter, coach, husband, and professional triathlete. -Enjoy the show. To see pictures from his race, go to Weather that day: 52-64Water: ~68-Age Group: M PROCalories per hour: 300-400PSI for this course: 95Swim – 25:49T1 – 1:13Bike – 2:13:48T2 – 1:21Run – 1:20:39Total Race Time: 4:02:50-Gender Rank: 3Division Rank: 3Overall Rank: 3-Follow Nathan,Instagram: @nathankillamFacebook: Nathan Killam-Mentioned on this episode:Coach Bjorn Ossenbrink: http://www.teamossenbrink.com/ F2C Nutrition: https://f2cnutrition.com/en-us/Wattie Ink: www.Wattieink.comDimond: www.Dimondbikes.com Velofix: https://www.velofix.com/ Easton Wheels: https://www.eastoncycling.com/ Rotor: http://rotorbike.com/

I conclude my Hawaii 70.3 series with one of my friends from Latitude Pure Coaching, Carrie Turner. Carrie traveled to Hawaii for this race as a tune up to get ready for a race later this year in November. She talks about how she had to overcome some mental struggles on the bike in order to pull out a day that she wasn’t expecting. Earlier in the year I interviewed her coach, Morgon Latimore for Ultraman Florida. She also talks about how fun the sport is for her and enjoys being apart of the community of triathletes.-Enjoy the show. To see pictures from her race, go to Weather that day: 75 - 81Water: Non Wetsuit Legal-Age Group: F 45-49Height: 5’8”Weight: 140lbsCalories per hour: 300PSI for this course: 100Swim – 44:00T1 – 6:58Bike – 4:00:51T2 – 5:44Run – 3:05:32Total Race Time: 8:03:05-Gender Rank: 345Division Rank: 62Overall Rank: 1130-Follow Carrie,Facebook: Carrie Turner-Mentioned on this episode:Latitude Pure Coaching: https://www.lpurecoaching.com/ Quintana Roo: http://www.quintanarootri.

In this episode I continue the Hawaii 70.3 series with my friend Gemma Hollis. She is a swim coach in The Woodlands, Texas and is the owner of Push Glide Kick. Gemma used this race as a tune up race for the 70.3 World Championship down in South Africa. She is being coached by my friend from E3 Training Solutions Jana Richtrova. We talk about her travel to, training leading into the race and some tips on drafting the swim.Enjoy the show. To see pictures from her race, go to https://www.coachterrywilson.com/perfectrace/53-Weather that day: 73 - 84Water: No Wet suits allowed-Age Group: F 40-44Height: 5’9”Weight: 145lbsPSI for this course: 100lbsSwim – 32:41T1 – 3:24Bike – 2:51:16T2 – 2:17Run – 2:00:00Total Race Time: 5:29:38-Gender Rank: 26Division Rank: 7Overall Rank: 175-Follow Gemma,Instagram: @PushGlideKickFacebook: https://www.facebook.com/pushglidekick/ Website: http://pushglidekick.wixsite.com/mysite -Mentioned on this episode:E3 Training Solutions: http://e3ts.com/ -To learn more about me

I continue the Hawaii 70.3 series with my friend and returning guest Matt Vella. Matt had a change of plans recently and opted to go to Hawaii versus going to Canada for a his tune up race for IRONMAN© Louisville later this year in October. He mentions some tactics he used to that he learned earlier this year in New Zealand to have a better day in the heat. His coach Bek Keat, with Team Sirius Tri Club helped lay out a plan for him to have an amazing day in Hawaii. -Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/52 -Weather that day: 56 - 90Water: 60ish-Age Group: M 40 - 44Height: 5’8”Weight: 160lbsCalories per hour: 250-28-PSI for this course: 95lbsSwim – 35:08T1 – 3:13Bike – 2:24:31T2 – 2:47Run – 1:56:22Total Race Time: 5:20:01-Gender Rank: 112Division Rank: 17Overall Rank: 130-Mentioned on this episode:Team Sirius Tri Club: https://www.teamsiriustriclub.com/ Siri Lindley: https://www.teamsiriustriclub.com/Peaks Apparel: https://peaksapparel.c