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ZenTri 580 - Jordan Rapp And Joel Filliol

(Jordan on the bike)

Pro triathlete Jordan Rapp and his coach Joel Filliol join us to talk about Jordan's latest race and how to train right.  Joel was Jordan’s coach from 2005 until the beginning of 2009, when he took a job as head coach of Triathlon Great Britain.  They started back together Spring of 2014.

After the interview, I give the latest triathlon news and training tips.

(Joel laying down the law)

(Helle Frederikson with towel over treadmill numbers)

Here is the list of questions we covered in the show:

For Jordan

  • Arizona result was awesome.  Do you feel like you are totally back on track?

  • When you found out Joel was available, did you try to get him back immediately?

  • What is your ideal training day like?

  • Bicycles for Relief. 750 bikes.  Bikes extend the range of nurses.

  • You coming to do Texas again?

For Joel

  • Did you put Jordan back on the Joel program?  What do you think he needed to change most?

  • What is your ideal coaching day like?

  • How do you know/monitor Jordan’s status?

  • Helle Frederickson with towel covering treadmill, what’s that about?

    • Jordan, do you do that sometimes?

  • Where did you get your training methods from?  

From Joel’s blog:

1. Conditioning trumps drills. Technique matters, but the way most athletes try to improve technique doesn't work. Get fitter, and your ability to hold good technique improves. It takes a lot of work to develop aerobic conditioning in your upper body. If you think you are already swimming a lot but are not improving, swim more and keep at it. There are no shortcuts.

2. Traditional drills don't work. The type of drills and the way that most triathletes do them don't actually have any material effect on swimming technique.

16. If you need to write your swim session down on the white board or paper, it's too complicated. Keep it simple.  What’s an example?

21. Repetition is your friend. Variety is for the weak minded, and interferes with the learning process. Repetition, Repetition, Repetition.

Other mentions:

DC Rainmaker's review of indoor trainer software.

Tyr's new ankle band/float combo.

How to get hill grade percentages from (Click on image for full-size.)



Podcast - Ironbaby 2014 (Self-Supported Ironman)


Owly Images

For the 10th annual Ironbaby, Phil Smith and I headed out to do a full 140.6, totally self-supported.  We ended up doing 141.1 miles in total. Do they make a sticker for that?

Above is the swim start at Lake Bryan.  We had to swim beyond the fog on the far side and all the way back.  

Water temps were great.  I measured them the day before at arount 68 degerees F.

Being a good RD and measuring the water temps the day before Ironbaby...


After the swim, we changed into our biking gear in a parking lot.  Air temperature was around 50 degrees.  

Owly Images

Kai took an "art pic" of my bike while I was swimming and filtered it to black and white.  Not bad for 10 years old!

Owly Images

The bike course was beautiful!  I really enjoyed it, looking forward to hosting Ultrababy next year.  The pic is a little blurry, but I'm still looking fast in my Amrita kit.

Owly Images

There is a bison ranch on the bike route.  Pretty cool to see the buffalo out cruising around.

A photo posted by @zentriathlon on Nov 11, 2014 at 12:34pm PDT

With the bike over, it was time to head out on the run.  I changed into regular running clothes and added a bandana for extra sun protection.   We had beer on tap for the fans and friends and lots of kids came by to hang out, too.

Owly Images

 The run is nine laps of a three-mile loop.  Another aid station is at the far end, making for water and food every 1.5 miles. Tradition is to mark the driveway with sidewalk chalk every time you make a lap.

I got a little sick and ended up doing the run/walk thing for a 13 hour finish.  In the podcast there is audio of Kai and I running together across the finish line.

Owly Images

Phil finished a little while later.  They dragged me out of bed (still feeling sick) and got this funny photo.

Owly Images

Big thanks to New Republic Brewery for helping out with being the aid station on the far end of the bike course this year!  This is a pic of us stopping by the day before the race to "inspect" the course.

It was a great day and the course was fantastic.  I still need to work on drinking more water with my fuel to keep from getting sick on the run.  Lots of time to practice before Ultrababy next year.  

A few days later, I tried to get on my bike for a short workout, but was still feeling a bit wiped out. :) 



Video - Guest Analyst on TRS Draft

I was honored to be selected as a guest analyst during the TRS Draft on Saturday.  My quoteable moment seems to be, "All aero, all the time."  You can't tell from the video, but my legs are shaving themselves while I'm talking.

I enjoy TheRealStarky because I feel that triathlon can be an incredibly selfish sport.  We need to be mocked as much as possible so we don't take ourselves too seriously.  When you can, quit working out so damn much and kick back and relax and enjoy your friends and family, if you still have any left. ;)


ZenTri 578 - A.J. Baucco

I welcome A.J. Baucco back to the show to talk about last year's racing, Kona, racing for yourself instead of others, and what the pro life is really like.  

Don't forget about The Ironbaby this Sunday!  Follow me on Twitter for updates before the race and follow ZenTriNurse during it for live pics and drama fun. 

And let's welcome our new sponsor, Amphibian Multisport in Libertyville! (North Chicago).


Love Letters - Updated.

Listen, here's the deal.  Triathlete's eat.  We eat a lot.  Let me rephrase this - Healthy triathletes eat a lot.  Our sport is rife with people undereating so they can "get abs", "improve metabolism", or whatnot and it's a real problem.  Both men and women are suffering from eating disorders that ruin their futures in the sport.  I've seen it, I know it, it's real.

The rare cases I eat on the show while recording, it's while fueling for and refueling from working out.  It's a lesson in that it is OK to eat when your body asks for it, no matter what else is going on - even recording a podcast that friends may listen to.  That is why I say that it is literally part of the show.  ZenTri is about the triathlete life and self improvement. Not being ashamed of eating when you need to is paramount to our healthy existence.  For example, if you work at a place that won't let you eat on the job... I'd say quit. Find another employer that understands you're a human, not a machine.

There are a minority of people out there that don't like the sound of other people eating.  Much like being afraid of the dark or paranoid of foreigners or learning to do long division, that's their thing to improve themselves on.  The benefit of letting people know that it's ok for endurance athletes to enjoy refueling so they can be healthy outweighs a few people's self-created sanitation of reality.  I sometimes (very rarely) eat on the show on purpose, and it isn't going anywhere.

Triathletes gotta eat! May I suggest some Amrita Bars?

Please stop talking with food in your mouth.

I understand your stance that ZenTri is a real-life account of your training and what athletes really go through --  and that is what makes your show stand out -- but talking with food in your mouth is very rude. If I was training with someone in-person that did that, I would ask them to speak between bites.

Since our only interaction with you is your voice, this does not seem unreasonable. When you chew into your microphone, it makes me feel that you do not respect the listeners.

Thank you.

Twin Cities, MN