5-Time World Champion Triathlete On Training, Racing, Diet & Life as a Professional Athlete

Today I'm joined by my friend and (sometimes) summertime training partner Terenzo Bozzone – 5-time World Champion professional triathlete. I met “T” right after I completed EPIC5 back in 2010 when he arrived in town along with Chris McCormack for several weeks of intense spring training. With a gracious poise and maturity well beyond his mere 28 years, Terenzo is one of the brightest stars in professional triathlon, as well as a remarkable ambassador of the sport — always quick with a kind word of encouragement to his fellow training partners and never too busy to connect on a personal level with his many fans. I've had the honor of getting to spend some quality training time with Terenzo over the last three years and will say this — the sport of triathlon is a better place with him in it. T is one of the good guys. A guy you want to see win. A guy you can really get behind and root for. I'm so pleased that Terenzo took time out of his busy training schedule leading up to his peak race of the season — The Ironman 70.3 World Championships in Las Vegas just two weeks from today — to sit down and have a chat about his training, racing and life. I hope you enjoy the show. No doubt you'll end up a big fan of all things Terenzo. So do the guy a solid and let's all show him some Twitter and facebook love to get him pumped for the big show in Vegas! Enjoy! Rich Learn more about your ad choices. Visit podcastchoices.com/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

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• 1:05Speaker 01

  Welcome to episode 46 of the Rich Roll Podcast with Torrenzo Bizone.

• 1:22Speaker 01

  Hey, people. It's your friendly neighborhood Rich Roll here, coming to you with the Rich Roll Podcast. Today, I've got a great episode for you, my friend and a great ambassador of sport, five-time world champion triathlete, Torrenzo Bizone. He's a great guy. Kiwi, we love kiwis. New Zealand, big shout-out to you guys. You guys are, besides America, we get the most downloads for this show from New Zealand. So, I love that. I love the fact that New Zealand is tuning into the podcast and they're... Completely dialed into getting healthier, getting more fit. Australia is right up there

• 2:03Speaker 01

  too. So, anyway, keeping up the tradition of having guests from New Zealand and Australia. And very proud to have Torrenzo on the show today. He is such a poised young man. I'm so impressed by him. At only 28 years of age, he has the maturity of somebody who's been around on the planet much longer than that. And as I say to him at the end of the interview, I wish I had one iota of his maturity when I was his age. He's just a very, very impressive guy who carries the message of sport across the globe in a very positive way. And I've had the good fortune and honor to be able to do a little bit of training with him. He

• 2:48Speaker 01

  passes through the Los Angeles area during the summer months, at least he has over the past couple of years. And he's been kind enough to invite me into his little training group. So I've been able to swim with him. Cycling, not this year. I don't want to slow him down too much. But in past years, I've gotten out on the bike with him quite a bit. And he's just, he's a pleasure to be around. And like I said, a fine young man with a great message, who is doing amazing things in this sport. He's extremely talented, but also extremely focused and devoted to the sport. He works really, really hard. And I'm

• 3:29Speaker 01

  always thrilled and excited to see him perform. And he's really at the top of the sport. I mean, this is a guy who in 2013 alone, he's already won two 70.3 races at Montreux and in Florida. And he was third at the 70.3 Vine Man. In 2012, he won four 70.3

• 3:52Speaker 01

  Ironman races. Those are half Ironman distance, if you're wondering. And this is coming off of an Achilles injury that kind of had him sidelined for a while. And he's gearing up right now to compete at the 70.3 World Championships in Las Vegas in two weeks. So it's very kind of him to take a moment out of his training, his very focused training, to sit down with me as he gears up for that race. And we get into everything. We get into his nutrition. That's what everyone wants to know. What do you eat before a workout? What do you eat after a workout? What do you put in your bottles on the bike? We talk about all that stuff. We talk about how his training has evolved and kind of what some of his key workouts

• 4:33Speaker 01

  are and what he focuses on in his training and how he prepares for a race. So this is very triathlon focused for the more tri-geek oriented of you out there. And I think you'll really dig it. Like I said, he's just a delight to be around and it was a pleasure to sit down with him. So I'm so pleased to finally bring this interview to you. A couple scheduling things coming up. I'm going to be in Toronto on the 7th of January, of September. I'm speaking at the Toronto Veg Fest. I'm doing a keynote that Saturday night on the 7th. And then on the 8th in the afternoon, I'm doing a panel with a bunch of other plant-based athletes,

• 5:18Speaker 01

  which should be really fun, including James Lightning Wilkes, former guest on this show. So if you're in Toronto or in the vicinity, come on by. It's a great event. It was huge last year when I went. Tons of people, tons of great food, amazing speakers. It's a good time. So if you want to learn more, go to festival.veg.ca. I'm also going to be in Tucson, September 21st. The event is called the Tucson Healthy You Network. And there's some other great people speaking that day, all on plant-based nutrition and optimizing your health. So to learn more, go to HealthyYouNetwork.org. What else? Want to support the

• 5:58Speaker 01

  show? Go to the Amazon banner ad at Richroll.com. It's on the podcast page. It's on the blog page. You're going to buy something on Amazon anyway, right? Well, just go to ritual.com, click that banner ad, takes you to Amazon, get what you're gonna get, doesn't cost you a penny extra, but it goes a long way towards supporting us, what we're doing, and the mission. It makes you feel good about your Amazon purchase, because it's more than just what you're buying. A lot of people have been using it. I get tons of great tweets and comments and emails about people that are buying stuff on Amazon. I really appreciate the support. It means a lot. So, thank you very much. We also have

• 6:41Speaker 01

  a donate button. You can subscribe to the podcast and donate whatever you like, a preset amount, a dollar amount of your choice, on a one-time basis, on a weekly basis, on a monthly basis. So, that's another great way to support what we're doing. Pretty soon, we're gonna be moving into a more professional studio, which I'm very excited about. As you'll hear in this interview, we're in the garage, and it's like 100 degrees out, and I don't have air conditioning in the garage. So, I had to roll up the door, which faces the road, and it's quite a busy road. It's Sunday afternoon, so lots of motorcycles on the weekend. So, once again, you guys, I'm sorry about the audio quality, but you're

• 7:22Speaker 01

  gonna have to tolerate some motorcycles driving by. And even with the door rolled up, Tarzan was sweating bullets, so I felt really bad about him. And all the more gracious he was to kind of tolerate that and sit through it. So, apologies for some of the quirks about the audio, but like I said, we are moving into this new studio pretty soon. It's all going full pro. It's gonna be epic. So excited. Can't wait. Anyway, that's it. Let's get into the interview. So proud and inspired by this guy. Proud to call him a friend, a training partner, and very pleased to finally bring his message

• 8:06Speaker 01

  to you guys. So, without further ado, ladies and gentlemen, enjoy my little chat with Tarzan Bozzani.

• 8:21Speaker 02

  Oh, we're starting? Okay.

• 8:22Speaker 01

  Yeah, you can go. You can keep eating that pie. As long as you throw the props out.

• 8:27Speaker 02

  Oh, my God. It's so good.

• 8:29Speaker 01

  It's pretty good. Vegan chocolate strawberry pie over there.

• 8:34Speaker 02

  Got a little bit of superfood.

• 8:35Speaker 01

  For T-Man in the house. So it's boiling hot out and we're in the garage. So we're gonna, we gotta,

• 8:45Speaker 01

  we gotta roll the door up. So and it's Sunday afternoon, which means there's a lot of motorcycles out there. So.

• 8:53Speaker 02

  Everyone heading out towards Rock Store?

• 8:55Speaker 01

  Yeah, everyone. Well, exactly. So for the listener out there, if you, if you hear a lot of rumbling, there's not much I can do about it. We are building the new studio, though, so we're gonna be in, we're gonna get all pro pretty soon. But right now, it's homegrown.

• 9:09Speaker 02

  Well, I love riding. I was riding out this morning along Mulholland and it's ridiculous the amount of motorbikes that went past. I couldn't believe it.

• 9:18Speaker 01

  Yeah, you gotta be careful. There's a clip up on YouTube that made the rounds. I don't know if you saw it. I tweeted it a while ago. It was several months ago. But you know how on Rock Store, they have on the weekends, the guys set up there and take the pictures?

• 9:32Speaker 02

  Yeah, yeah, yeah.

• 9:33Speaker 01

  And that's where all the like, car clubs and motorcyclists love to ride up there. Because at the base, there's this kind of, what would you call it? It's like a restaurant bar at the bottom. It's very famous called Rock Store.

• 9:43Speaker 02

  Everyone hangs out. I doubt anyone ever eats there, though.

• 9:47Speaker 01

  There's quite a few people there. But like, Jay Leno goes there every weekend. And there's just tons of motorcycles out front. It's kind of a landmark in LA. Like, everybody stops in there. And and on the weekends, it's this crazy number. Like, you get the car clubs with like, 20 Ferraris in a row, or the Porsche clubs, or even the little like, kit cars or whatever. And they just come, they come steaming up. Rock store, so I try to avoid that ride on the weekend. But there was a YouTube clip where a guy was riding and he was, you know, he was pretty close to the top of Rock Store, like right at that, that, that hairpin bend, you know, that last hairpin bend?

• 10:23Speaker 02

  Yeah.

• 10:24Speaker 01

  And a, a motorcyclist, uh, just couldn't, you know, was, was pinning it a little bit too hard and just rear ended this cyclist who went over the top of him.

• 10:33Speaker 02

  Oh.

• 10:34Speaker 01

  It was crazy. It was all in, it was all in video too.

• 10:36Speaker 02

  Oh, my gosh.

• 10:37Speaker 01

  I'll put the clip up in the show notes. So yeah, you gotta be careful.

• 10:40Speaker 02

  Yeah.

• 10:41Speaker 01

  But I mean, it's cycling heaven around here, but there are a lot of motorcycle and you get the guys who, I mean, the bikes that they make these days are so powerful and you have the weekend riders who maybe aren't as experienced as they should be, or have a little bit more power between their legs than they need to have and.

• 10:56Speaker 02

  Well, it's ridiculous. We were talking today and one of the guys said they were at, going past the shop and they said, you can get a, like a ninja 600 or like $6,000, $7,000, which is cheaper than you can buy a push bike.

• 11:09Speaker 01

  Right.

• 11:09Speaker 02

  And, uh, but yeah, it's funny cause you, you ride past the Rock Store, the shop down the bottom, and that's where all the motorbikes park. So there's 200 motorbikes.

• 11:17Speaker 01

  Yeah.

• 11:17Speaker 02

  And I just, I was looking there going, oh my God, if you're a first timer or a first time rolling up to the Rock Store, how the hell would you park your bike? Like you'd get it in there and you'd fall over and take down 20 bikes. It could, could be, it'd be pretty funny.

• 11:30Speaker 01

  It's sort of like being a novice surfer and, and jumping out into a lineup where you're a business being, I guess. And, and yeah, and, and some, and, and also when you have the guy there that's taking pictures, like, oh, you, oh, here's my moment, you know, it's like a guy like just guns it, you know, and guys are going over the edge like all the time. There's accidents all the time. So.

• 11:50Speaker 02

  But it is, it is training heaven. It's like 90, 90 to a hundred most days and like hilly everywhere, good canyons. I'll just, I love it out here. The train, the training is awesome.

• 12:00Speaker 01

  Don't, like Mac always says, don't, yeah, pipe down. We don't want too many people knowing about how good it is here.

• 12:05Speaker 02

  I lie. If anyone knows me, I'm a liar.

• 12:09Speaker 01

  Yeah. I was at, um, I stopped into the bike shop over in Agoura yesterday, Sirius Cycling.

• 12:18Speaker 02

  Hi.

• 12:18Speaker 01

  And I was talking to owner over there and he was talking about how he wants to get a grand fondo together for, I think like February or something like that. Cause the cycling around here is really great and there's, there's definitely organized rides and you have like, they have the King of the Mountains Challenge where, you know, you 10,000 feet over a hundred miles. And there's some stuff like that, but there's no proper full grand fondo, you know, where they lay out, you know, like it's a big event.

• 12:42Speaker 02

  Yeah.

• 12:43Speaker 01

  So he wanted to do it and he was talking about how then, then the next day they would do a time trial.

• 12:48Speaker 02

  Oh, nice.

• 12:49Speaker 01

  But he said he thought, he was talking to George Hincapi who thought, who, who was committed to doing it. And then he said, oh yeah, and, and Torrenzo, you know, said that he might be into it. And I said, oh yeah, I know Torrenzo. I go, I don't know if he's around here in February though.

• 13:03Speaker 02

  No, no, I went for a ride with the boys and there were a couple of guys who were super strong. But yeah, they were talking about it. So apparently all the, all the pro cyclists come out here in the winter.

• 13:13Speaker 01

  Right.

• 13:14Speaker 02

  But I'm back home because it's summer back in New Zealand.

• 13:17Speaker 01

  It's summer there. I don't know if you want to be around here in February, but if you are, that would be good for all of us.

• 13:22Speaker 02

  Yeah, no, it's great.

• 13:23Speaker 01

  So, um, so already today, what is it? It's like 3:30 right now. You've already done your swim. You've done a ride, you took a nap and you're going to run tonight?

• 13:33Speaker 02

  Yeah. And it's a bit of an, bit of an easier day today. I've got a hard workout tomorrow.

• 13:37Speaker 01

  It's an easy day. It's an easy day for the champ.

• 13:39Speaker 02

  We're two, two weeks out from 70.3 world champs in Vegas.

• 13:44Speaker 01

  Yeah.

• 13:44Speaker 02

  And, uh, yeah, I'm just, just trying to get the legs ready, get them freshened up and have a couple, couple of hard workouts where I can, I can test the legs and, and I guess bring them up to that peak, peak condition.

• 13:57Speaker 01

  Right. So you got a couple, probably just a couple more hard days and a couple of key workouts. You got to get in to just tone it up.

• 14:03Speaker 02

  Yeah. Tomorrow, Monday is a pretty big day for me. And then after that I'll, I'll recover. Uh, and then maybe do, do two or three moderate type workouts next weekend. So one week, 10 days out from, from the big race and yeah, then into taper time.

• 14:18Speaker 01

  All right. Well, before we, I want to get into all of that stuff, but let's just get, let's, let's, let's clear one thing up immediately because every time I have like a world-class athlete on and I go to Twitter and I say, tweet your questions immediately. It's like, what do you eat before a workout? What do you eat after a workout? What do you eat when you're on the bike? Like, everybody wants to know that kind of stuff. Like, they want the secret sauce. So, everybody's different. Everybody, I think everybody should find what works for them and it's not going to be the same for everybody. And, you know, what you do is different than what I do, but everybody wants to know. So, take us through a day. I want to go through a day in food and I want to go through a day in training.

• 14:55Speaker 02

  Okay, okay. Um, so starting off.

• 14:57Speaker 01

  You're laughing as you're eating the vegan pie over there.

• 14:59Speaker 02

  Yeah. The cacao.

• 15:02Speaker 01

  He's like, how many calories is this? I'm like, well, it's a lot, but there's a lot of good superfood in there, too.

• 15:07Speaker 02

  Yeah. That's, that's what all I'm thinking about is the superfood, the cacao and the cacao. Yeah.

• 15:14Speaker 01

  Well, yeah, well, after your run tonight, you can text me and let me know how it, how it's settled.

• 15:19Speaker 02

  How it's set, yeah. Uh, so basically, uh, I mean, a normal day, I wake up, um, eat a coffee or a green tea before I go swimming. Uh, usually wake up, like, I like my sleep, so I'll, I'll sleep in as long as I can. So there's not really time for, for breakfast before swimming. Um, yeah, so jump in the pool, do, do a swim set.

• 15:39Speaker 01

  And you're, you're really regular with the swim. I mean, you've been going, I don't know, five days a week or four, you're pretty much most mornings.

• 15:46Speaker 02

  Yeah, five, five days a week, try to, uh, between four and 5,000 meters or yards. And, uh, yeah, I find that, I mean, and out of those five sessions, two of them are usually really hard and the rest are, are, are moderate to easy. Uh, after swimming, I'll.

• 16:03Speaker 01

  And then when you're, during swim workout, you usually have a, a water bottle.

• 16:07Speaker 02

  Yeah.

• 16:07Speaker 01

  Do you have water in there or do you ever put anything else in there?

• 16:09Speaker 02

  Um, depends how I'm doing, but yeah, I mean, you don't want to get too depleted. If, if I'm, if I'm loaded up, I'll, uh, I'll just, yeah, just drink water. But if, if I feel like the day before was a hard day and I lost some electrolytes, I'll put some, some Cliff, Cliff shot electrolyte drink inside there and. And yeah, that way you just keep your electrolytes coming in while you're training. So you don't, don't get to a too depleted state.

• 16:32Speaker 01

  Right, but you, you don't, you, you don't ever do, I mean, most of your swim workouts are four to five K. Like you never put in, at least that I know, like these, like big 10,000 yard swim days or anything like that. But you're, you're a solid swimmer. I mean, you're fast in the pool.

• 16:46Speaker 02

  Yeah, I'm, I'm not Andy Potts and when it comes to racing, but, but most of the time I'm a front punch swimmer. I, I did a few of the eight, 10 K workouts back when I was, when I was swimming competitively. And I've, I've got enough of that to, uh, to, to keep me.

• 17:00Speaker 01

  Mm hmm.

• 17:01Speaker 02

  Yeah, I don't, I don't need to, don't need to get any more insane. Um, yeah. But I, I think the big thing for me with swimming, now that I've, I've built up my, my base is just maintaining, maintaining good technique and, uh, and getting in those one to two, sometimes three hard swim workouts a week.

• 17:18Speaker 01

  Right. And I think, uh, you know, it's important for people to know. I mean, when we swim, you're, you always take the time to do, you know, do drill sessions and, you know, work on your technique. And, you know, what I always say with swimmers, because especially in triathlon, like I come from a swimming background too, but most people don't and they come in and they, they have, you know, poor technique or, you know, up to fair or whatever. But they're so worried about getting their workout in or their five grand or their four grand. And a lot of times they'll just get in and swim without even any set, like just swim straight. Or they don't want to take, they don't want to take the step back and focus on the technique because they're worried. Well, I need my conditioning, but I'm always like, no, you know, like if you would just do that for,

• 18:02Speaker 01

  if you would just not worry about your swim conditioning and work on technique for six months, you would have a quantum leap in your performance.

• 18:09Speaker 02

  Well, that's the big thing with swimming. You, you've, over the years, I've come to realize that it's, I mean, your fitness is, is okay, it's, it's a part of it, but the biggest part is, is your technique in the water and your feel in the water.

• 18:20Speaker 01

  Mm hmm.

• 18:21Speaker 02

  So that's why, I mean, I swim five times a week. Sometimes it's, I mean, if I don't feel good, I'll do, I'll do a mile or two, two Ks and, and get out. But I'm in the water and working on that feel. And then if you keep that feel, it's, it's a big advantage. And, uh, and then the technique side of it, if you have good technique, there's. Yeah, you can you can cut out on a lot of hard stuff you do and worry about doing the hard stuff on the bike or the run.

• 18:46Speaker 01

  Yeah, it is weird with swimming, I think more so than than cycling and running where if you take a break and you don't do it, you really do lose that feel and and you feel like you're floundering in the water, even if you're fit from the other two sports, like you really do have to keep contact with that and and it's about consistency as much as anything else.

• 19:05Speaker 02

  Yeah, exactly.

• 19:07Speaker 01

  All right, cool. So you get out of the pool. We usually meet 7:30 around there. So you're not sleeping in too much.

• 19:13Speaker 02

  Yeah, these guys like to sleep in. Back home in in New Zealand, I'll I'll swim at 5:30 or 6 o'clock in the morning.

• 19:20Speaker 01

  Because they want because they want to meet early?

• 19:22Speaker 02

  Ah, well, yeah, that's just the time.

• 19:23Speaker 01

  That's where it is.

• 19:24Speaker 02

  Yeah.

• 19:25Speaker 01

  I mean, when you're a professional athlete, you know, I mean, sleep is so important and maybe, you know, I think a lot of people overlook it. But like if you're, I mean, if this is your job and this is what you know, your profession, like you got to get those that sleep in and like waking up super early is not doesn't seem like it would serve that.

• 19:42Speaker 02

  Yeah, dude, I'm up at 6 o'clock waiting, waiting for you guys. I'm hanging around going, yeah, these guys, where are they? Um, no, but yeah, that's that's that's the big thing. I guess the difference between professionals and amateurs is is we can spend more time recovering and and that's why. I mean, we don't necessarily train harder or train longer, but we recover better. And so, I mean, good eight, nine, sometimes 10 hours of sleep a night and then then a nap during the day or or just feed up on the couch and and getting good food into you is is really important.

• 20:15Speaker 01

  Is it easy for you to crash and take a nap in the middle of the day?

• 20:20Speaker 02

  Um, I mean, if I'm really tired, I'll I won't even remember hitting hitting the pillow. But but usually I I mean, I get an hour of of downtime. I'll I'll close my eyes and and and lie down. If I fall asleep, it's great. But if not, I'm I'm unwinding for for an hour.

• 20:36Speaker 01

  All right. So swim practice is done. We usually grab a quick breakfast and then I go to work and you go get on your bike, right?

• 20:45Speaker 02

  Yeah, yeah. Um, yeah. So I mean, breakfast can be anything from eggs and like eggs and salmon.

• 20:52Speaker 01

  Oh, shame on you.

• 20:56Speaker 01

  We'll get you plant based eventually.

• 20:58Speaker 02

  Yeah, I, I, I, but I mean, I definitely agree with, with the eating clean and, and I, I try and do that as much as I can. Um, I was actually, I guess, kind of a personal thing, but I was actually realizing for thinking about it when I was on my way over here, I didn't put deodorant on. But the thing, I, I sweat a lot, but if I'm eating, if I'm eating really clean, my sweat doesn't smell, or at least it doesn't smell to me.

• 21:23Speaker 01

  Right. Well, and if you're swimming, swimming helps too. When you're in the pool every day, you know, something about the chlorine, like you don't need a deodorant as much. I don't know what that is, but I don't know if that's good, but.

• 21:35Speaker 02

  Uh, but yeah, when I'm back home, I'm, I'm actually sponsored by a company called Kellogg's. Well, Kellogg's, you guys have that company here, but um, they make a cereal brand called Nutrigrain, which you don't, which you don't get here.

• 21:47Speaker 01

  We, we don't have that here? Well, Kellogg's is a, it's a Michigan, it's a United States company.

• 21:51Speaker 02

  Yeah, yeah. And so it's only in New Zealand, Australia and, and Asia, they get the cereal called Nutrigrain. And it's, it's pretty good. It's quite delicious. A lot of sugar in it.

• 22:02Speaker 01

  It's a, it's, it's not sugary enough for Americans to develop the palate for it, I guess.

• 22:08Speaker 02

  But I guess when I was born in South Africa, I actually grew up on, on Frosties, Frosted Flakes.

• 22:13Speaker 01

  Yeah.

• 22:14Speaker 02

  I used to love Tony the Tiger.

• 22:16Speaker 01

  I had a few of those in my past.

• 22:18Speaker 02

  My, my brother, the monkey, he is, he was, he was always into Cocoa Pops.

• 22:22Speaker 01

  So, um, all right. So out on the bike.

• 22:25Speaker 02

  Yeah.

• 22:25Speaker 01

  What are you doing? Like, what's a typical bike workout for you when you're kind of ramping up to get ready for a race like what you're about to go into in Vegas?

• 22:33Speaker 02

  So usually I kind of, I go between two, two or three different bike workouts. Um, one of them is, I call it like an anaerobic threshold workout where I work on the, the shorter harder efforts. So one minute to three minute effort, or one minute to five minute efforts. And that's kind of my anaerobic threshold power. So really pushing and, and hurting and usually try to get that into a three to four hour ride.

• 22:56Speaker 01

  And usually try to do that on relatively flat terrain, right?

• 23:00Speaker 02

  Yeah, it makes, I mean, you, you want to be going fast and, and, and being on the flat gives you a true indication of, of where your power is. And I also try to do that workout on the same, on the same loop every week. So I can, so the power is consistent and.

• 23:15Speaker 01

  Right. So usually you ride down to PCH and do it there, right?

• 23:18Speaker 02

  Uh, usually for that workout, do the loop. So through Hidden Valley, over Potrero, um, and then yeah, back down on a PCH.

• 23:26Speaker 01

  Right. Down Los Poses, down to the, right, right.

• 23:29Speaker 02

  Yeah, yeah. I haven't gone up Los Poses yet.

• 23:31Speaker 01

  No, it's, that thing pitches at like 26 degrees or something like that, I think. It's fun to go down though.

• 23:37Speaker 02

  Yeah, yeah.

• 23:39Speaker 01

  And that's where those big, big fires were, uh, recently, um, well, not recently, maybe, what was that? Five or six months ago, maybe. You, you can see it's all torched when you go through there and down.

• 23:50Speaker 02

  Yeah.

• 23:50Speaker 01

  Down by Channel Islands, the college down there. Um, right. So, all right. So that's one workout.

• 23:56Speaker 02

  Yeah, one workout. The other, uh, this is probably my favorite workout, especially to do here is, is a long ride. So only between four and six hours. And try to get as many vertical meters, uh, as you can in, and, uh, I think my record is about, I want to say 10,000.

• 24:13Speaker 01

  Mm hmm.

• 24:14Speaker 02

  Uh, in, in six hours, 10,000 vertical feet.

• 24:17Speaker 01

  Yeah, it sounds like a lot, but around here it's not, it's not that hard to do, right?

• 24:20Speaker 02

  But there's so many great canyons to ride up. Like, I mean, Lattigo is about 35 minute climb.

• 24:25Speaker 01

  Mm hmm.

• 24:25Speaker 02

  Uh, you got Stunt, Payuma, they're, yeah, roughly 15 to 20, 25 minutes.

• 24:30Speaker 01

  Right. You're a boy now. Have you done that one?

• 24:33Speaker 02

  No, I hear that's a.

• 24:34Speaker 01

  It's good. The pavement is chewed up there. It's kind of gravelly in places, not the, not the smoothest, but I think that's the longest climb. It's a good one. You gotta do that one. You should do that one tomorrow.

• 24:45Speaker 02

  I hear Deer Creek is, uh, that's the steepest one?

• 24:48Speaker 01

  Deer Creek and Decker are the steepest. Yeah. And Tuna is really steep too. Not too many people ride Tuna because it's, it's almost too steep to.

• 24:56Speaker 02

  Oh, yeah.

• 24:56Speaker 01

  Crazy steep.

• 24:57Speaker 02

  I've been down there a couple of times.

• 24:59Speaker 01

  And it's long. Um, Decker and Deer, and, uh, Deer Creek aren't, aren't quite as long, but yeah, that, it will, it'll put the hurt on you.

• 25:07Speaker 02

  Yeah.

• 25:07Speaker 01

  For sure. So, alright, that's cool. So, the long rides and the interval rides, I mean, and you do hill repeats once in a while, right? Like you did that Maccarach

• 25:18Speaker 02

  Yeah, Hammer Time.

• 25:20Speaker 01

  Workout. I watched that video.

• 25:21Speaker 02

  Um, yeah, so that's probably, that's one of my bread and butter workouts, do it on the bike and, and running is, is hill repeats. So, for the bike, I'm looking at between 10 and 15 minutes, where I sit around that half Ironman race wattage with intensity and, um, and go between, I mean, early in the season, I'll do, do three to four and later on in a build up, I'll get up to, uh, I mean, maybe six to eight. Uh, sometimes I've done 10, but usually eight's where I, where I peak out at. And, uh, when I do that workout running, it's usually about a five minute effort. And, um, yeah, so anywhere between four and 10.

• 26:02Speaker 01

  Right. And what, what works for you on the bike in terms of cadence? I mean, you have like kind of the, you know, the guys like Lance Armstrong that are spinning super high cadence and then the Jan Ulrichs who are churning, you know, big gear kind of thing. Like, is there, is there one of those that works better for you or?

• 26:18Speaker 02

  Uh, I mean, I used to be a 90 guy, sit around 90 on the bike and running, but, but late, over the past couple of years, I've been working on increasing my cadence a little bit, uh, trying to, trying to race around that 95, 96 area.

• 26:32Speaker 01

  I mean, it would seem like a higher cadence is less anaerobic and would set you up for a better run. And, I mean, if you're, if you're churning huge gears, that has more muscular fatigue, I would think.

• 26:42Speaker 02

  Yeah, that's, that's the big thing. So pushing bigger gears is more, I mean, you're depleting the glycogen stores in your muscles, but pushing a higher cadence, you're, you're, you pay for it by your heart rate being slightly higher.

• 26:53Speaker 01

  Mm-hmm.

• 26:54Speaker 02

  So it's, I mean, it's a catch 22. You either got a higher heart rate or, or your muscles, but I've, I've found over the years that, that with half Ironman and, and Ironman distance races, it's not really your lungs that blow out, it's, it's your legs that go first.

• 27:07Speaker 01

  Right. And uh, and, and what are you uh, eating and drinking on the bike?

• 27:13Speaker 02

  Uh, so you-

• 27:13Speaker 01

  During those training days?

• 27:14Speaker 02

  Yeah, on, on long rides, I'll, so anything, anything around three hours, I'll uh, I'll probably just, just drink a couple bottles of electrolyte drink. Uh, and then the, the hard, the hard rides where I'm doing intervals, I'll, I'll get a couple of Cliff shots in. Uh, but the long, longer rides, I'll, I'll, I'll try and simulate what I'll do in, in an Ironman race, uh, where I'll have one Cliff bar. Uh, probably half a bar every hour, or the first couple of hours, and then I'll move to the Cliff blocks. And uh, probably have a couple, couple packets of them and, and if, if I've blown, or if I need some energy really quick, I'll, I'll grab a couple of shots.

• 27:53Speaker 01

  Right, but you usually, I mean, from what I've observed, you, you're pretty good about starting to take the calories in early, like, rather than waiting until you're hungry. Like, you just, you have, like, literally every twenty minutes, or fifteen minutes, or whatever, you're putting something in your mouth to just kind of keep, you know, I don't know what it is, maybe a hundred, two hundred calories an hour, or something like that.

• 28:12Speaker 02

  Yeah, well, I mean, the easiest calories to get in are calories through your drink bottle, and uh, I mean, that's, that's quite easy, but, but the thing is riding for, for six hours, just drinking electrolyte drink and uh, and-

• 28:25Speaker 01

  Yeah.

• 28:26Speaker 02

  Yeah, and nothing else.

• 28:27Speaker 01

  Every, you know, yeah, like, when you're day in, day out, day in, day out.

• 28:30Speaker 02

  Yeah, so it's, it's quite nice, and I'm, I'm quite fortunate to be sponsored by Cliff Bar, so there's, there's a huge variety of different flavors and, and whatnot that I can, that I can experiment with.

• 28:39Speaker 01

  Do you ever stop and just eat lunch, or, you know, get, you know, regular food in you?

• 28:44Speaker 02

  Uh, yeah, if, if I'm really tired and, and I need a break, I'll, I'll stop, and it's around lunchtime, I'll, I'll stop, but I've made the mistake, I stopped at Nept- Neptune's Nest once down, uh, down along P C H.

• 28:57Speaker 02

  The whole ride back, I had this reflux and felt horrible, so-

• 29:00Speaker 01

  What, did you eat, like, uh, fried shrimp or something there?

• 29:03Speaker 02

  No, no, it was, it was quite normal, I think it was just, uh, what was it, it was like a tuna sandwich?

• 29:08Speaker 01

  Uh-huh.

• 29:08Speaker 02

  Yeah, but it did not sit well.

• 29:12Speaker 01

  But that's kind of like that that restaurant is sort of perfectly positioned for like mid-ride when you start to get hungry. So I found myself going in there and then looking around and going, there's nothing I can eat here.

• 29:23Speaker 02

  I always wanted to hit up one of those taco or the food trucks up the top of Zuma Beach then. But it seems this last year that the food truck, those, yeah, those trucks aren't there anymore.

• 29:33Speaker 01

  Oh, I haven't noticed. Not as much construction, I guess, you know. And you're a guy who likes to train with with other people, kind of like Macca, right? Like you're you're always like, hey, where, you know, who's who's gonna, you're always like, sort of rallying the troops to to come with you as opposed to like a lone wolf kind of guy.

• 29:51Speaker 02

  Yeah, well, I mean, I love triathlon and I and I love training, but but there comes a stage where where you got to be able to enjoy it. And and while I enjoy hurting myself, I I much prefer it if there's someone else out with me and I can make them hurt too.

• 30:08Speaker 02

  Yeah, so I mean, over here, I'm quite lucky. I've got a couple, I mean, a couple of guys that are regular in the pool. Yeah, yourself, Rich, and and friend, a Kiwi guy who lives up here, Aaron Franklin.

• 30:19Speaker 01

  I tried to get him to come over here to sit in on the show, but he's he just got back from Thailand. He's too jet lagged.

• 30:25Speaker 02

  Yeah, he was meant to swim this morning, but he apparently goes up at like 2 o'clock and in and out of consciousness all of yesterday.

• 30:33Speaker 01

  And who have you been riding with?

• 30:35Speaker 02

  Uh, yeah, riding's been a little up and down. I've got a couple of guys who I get out with on the weekend, Larry O'Shea and Johnny Rocket. I don't know if that's his actual surname.

• 30:45Speaker 01

  Johnny Rocket.

• 30:47Speaker 02

  He goes like a rocket.

• 30:50Speaker 02

  And, yeah, that's, yeah, that's, that's about, it gets a little bit lonely during during the middle of the week, but

• 30:56Speaker 01

  Right.

• 30:57Speaker 02

  Yeah, try and try and recruit recruit people where I can.

• 31:00Speaker 01

  It's all good. I wish I just, I wish I was a little bit more fit and had a little bit more time to join you. Like, what was that, two years ago where I was riding with you and James?

• 31:09Speaker 02

  Yeah.

• 31:09Speaker 01

  Pretty consistently.

• 31:10Speaker 02

  When I first came up, yeah, you were the man showing us.

• 31:12Speaker 01

  I was all about it. Well, I was, you know, I was getting ready for a race, which is a little bit different than this year, but I'll be back out with you soon. Come back in February.

• 31:21Speaker 02

  You got to train up for Ultraman again.

• 31:23Speaker 01

  I'm thinking about it. You know, it's just.

• 31:27Speaker 01

  You know, trying to figure out how to balance everything is an evolving, you know, question. It's sort of like, I definitely, you know, want to go back to Ultraman and I feel like I definitely have not had my best race there. It's really a question of like, you know, I have to devote so much time and energy and resources to that. And is that the best place for me to put all that energy? You know what I mean? Like, like all the time that I was training, now I'm doing podcasts, you know, I'm doing other things. And, and, and kind of the message has become more important than the race results, you know, but like, but at the same time, I love it and I want to keep doing it. So I have to find a way to make all the pieces fit. And, and, you know, this past year and a

• 32:09Speaker 01

  half, it's, it's just been about kind of trying to build a foundation to be able to kind of promote this message, you know, in a, in a broader way. And it's been great and amazing. And I wouldn't have had it any other way, but I had to sacrifice racing, you know, it's like, I don't want to race unless I'm full on, you know, like I'm like, I'm all in or I'm nothing, you know, and I, and trying to, you know, and I always look at people that race all the time and don't sweat whether they're in the greatest shape or not, and just go and do it for the love of it. And part of me wants to be like that. And also a part of me knows, like, I'm, I'm just not wired that way. Like, when I show up, like, I'm, I want to be knowing in my heart and my head that I've done everything to like, perform as well as I can.

• 32:49Speaker 02

  Exactly.

• 32:49Speaker 01

  But also that keeps me from racing, you know, it's like, I want to, I don't know, I got to figure it out.

• 32:54Speaker 02

  How much, what's the like difference in training for an Ultraman versus an Ironman?

• 32:59Speaker 01

  I don't think that it's that different. I think the biggest difference is you don't have to run off the bike, right? So I think you have to do, I mean, the vol, there's only so much volume you can do without getting overtrained. So there's a lot of zone to, you know, ramping up the volume very slowly. And certainly the runs progress to distances that you would never do training for an Ironman, you know, like I'm going in like, you know, a 40 mile run, a 45 mile run in training, you're not going to do that training for an Ironman. But I'm also not doing really very many bricks, you know, so I don't have to have that, like, what's it feel like to get off your bike and immediately start running?

• 33:37Speaker 02

  Yeah.

• 33:38Speaker 01

  So it's different in that regard.

• 33:40Speaker 02

  But 40 mile run, that, I mean, how long, that would knock your legs around.

• 33:44Speaker 01

  Pretty good, yeah. Yeah, yeah. Well, I mean, when I did it, the way that I've prepared over the, for the last couple ones, as I start to get in the months closer to the race, then I'll do these race simulation weekends, that I'll, where I'll progress the volume. So like a couple, like maybe, I don't know, three months out, I'll do 70% of the race over a Friday, Saturday, Sunday. And then a month later, I'll do 80% of the race. You know, I'll just approximate the race, you know, I'll, I'll go for a long swim in the morning and do like a 70 mile bike. And then the next day on Saturday, it'll really long, you know, maybe 110 miles, something like that. And then I'll do a long run on Sunday. And each of those gets longer until like a month before the race,

• 34:26Speaker 01

  I've, I do like 90 to 95, 95% of the race distance.

• 34:30Speaker 02

  Okay.

• 34:31Speaker 01

  At least that's the way I've done it in the past. So that, you know, that's different than an Ironman for sure. And, but when I first did it, it was really just about developing like a huge aerobic base. And I didn't do very much intensity. But now with a couple of years of that under my belt, now it's shifted to, you know, a little bit more interval based training than I did in the past.

• 34:53Speaker 02

  Okay.

• 34:53Speaker 01

  But I definitely noticed that I do better with the, the volume than I do with intensity. And that was the way it was when I was a swimmer too. I mean, I just think it's my biology or whatever. But, but, uh, you know, other than that, I don't think it's, you know, it's just, you gotta swim, bike and run a lot. Basically, there's no way around it, really. You know what I mean? So, uh, but you're not, you're not doing a lot of huge tempo runs and stuff like that. Because it's like, if you can run the Ultraman double marathon on day three, if you're holding like 7:45, 8 minute pace, and you can just maintain that all day, like you're killing it. You know what I mean? You don't have to run that fast. You just have to be able to not slow down.

• 35:35Speaker 02

  You gotta be efficient in that.

• 35:37Speaker 01

  Yeah, you gotta be incredibly efficient and you just gotta be able to go all day.

• 35:48Speaker 01

  But anyway, man, yeah, I feel bad like I feel like I've deprived you of some companionship out there, but I also don't want to go out there and slow you down either.

• 35:58Speaker 02

  It's like I got my imaginary friends.

• 36:02Speaker 01

  And you're kind of like, it's funny because you know, you're Kiwi through and through, but you're kind of this global citizen where you, you know, you sort of live in all these different places and you come to LA for a certain number of months every year and you're in Portland and I mean, what is that like to kind of always be relocating and particularly now that you're married?

• 36:26Speaker 02

  Well, I mean, New Zealand's obviously home. I mean, I have a house there, but but long term, I would definitely like to look at having, having a house here where I live for six months because I'm pretty much on the road six months and at home six months.

• 36:40Speaker 01

  Right. Well, I told you, we're going to put some yurts in the backyard.

• 36:42Speaker 02

  Yeah, all I need is a little TV or a hammock.

• 36:46Speaker 01

  We'll get wifi for you.

• 36:48Speaker 02

  And Julie to cook for me. I'll be sorted. Yeah. But yeah, my dad's, he's half Italian, half French. My mom's half South African, half Lebanese. I was born in South Africa, moved to New Zealand when I was, I want to say 11 years old. And basically for the last six years, I've been spending half the year in New Zealand, half the year pretty much based out of, out of America. I usually spend my time between LA and Portland, Oregon. Yeah, love it up in Portland.

• 37:18Speaker 01

  Yeah. What's it like? What's the difference in training up there versus training down here? Other than that, it's hotter down here.

• 37:23Speaker 02

  Yeah. But the thing is Portland has a month where it's, it's about the same climate as here, a little bit more humid, but training's really good. The, the running is unreal. There's a forest park. There's a couple, couple trails along there. One's called Leaf, the other one Wildwood. And then Solzmann is where I do my hill repeats. It's a four mile hill. So you can make the hill repeats as long as you want. My brother actually went to university up there. So that's how I.

• 37:48Speaker 01

  So that's the connection.

• 37:49Speaker 02

  Yeah.

• 37:49Speaker 01

  Does he still live there?

• 37:50Speaker 02

  No, he's uh, he's actually in Australia. Um, but yeah, so I, I've started training there and actually one of my buddies that I trained with in Canada a few years prior to that, Chris Boudreau, he um, he started a bike shop and um, yeah, so they

• 38:06Speaker 01

  That's Athletes Lounge, right?

• 38:07Speaker 02

  Athletes Lounge, they, they sponsored me and, and he's a great training partner. Uh, this, this year, I was up there for a few weeks and it's amazing to see how much he's developed as an athlete.

• 38:16Speaker 01

  Mm-hmm.

• 38:16Speaker 02

  Uh, he was push, pushing me along on the bike and running. Um.

• 38:20Speaker 01

  And he's co, he, I believe he coaches my friend Christian Isaacson, who just uh, did iron or Ultraman Canada and is getting ready for Ultraman in Hawaii.

• 38:29Speaker 02

  Yeah, sounds right, yeah.

• 38:30Speaker 01

  And he did quite well, so.

• 38:31Speaker 02

  Cool.

• 38:31Speaker 01

  It's cool. So yeah, whatever Chris has given him to do seems to be working.

• 38:35Speaker 02

  Yeah, Chris is pretty clued up. He's, he's, I mean, he's super passionate about the sport and uh, but yeah, I'm, I mean, I'm just, I, I'm really fortunate to be able to spend so much time uh, on seeing the world. Uh, but the other side of it is, it does get hard being away from home or living out of a suitcase. So that's why ultimately having, having a place up here in the northern hemisphere would be ideal. So you don't feel like you're living like a nomad for, for six months of the year. And for some reason, I, I got married at the end of last year and for some reason just traveling this year has just seemed so much harder. It's probably just a state of mind, but um, yeah, so my, my wife Kelly

• 39:13Speaker 01

  Settling down.

• 39:14Speaker 02

  She was meant to be coming up in, in a couple of weeks just before Vegas, but she uh, I was, I was a little bit homesick, so she, she, she changed up everything back home, which, which was pretty impressive because she's got her own uh, handbag and jewelry business, Zabana.

• 39:28Speaker 01

  What's the uh, what's the website for that? So I can put it in the show notes.

• 39:32Speaker 02

  Zabana, Z A B B A N A dot com. And uh, yeah, she was meant to have like a two week sailing trip on the North and South Island and uh, yeah, so she crammed it all into, into four days and she gets on a plane tonight and uh, and comes up, so I'm looking forward to seeing her.

• 39:49Speaker 01

  Dedication. You have to, you have to be over here to escape the paparazzi in New Zealand.

• 39:54Speaker 02

  Oh, yeah, yeah, we'll.

• 39:55Speaker 01

  They're stalking you down everywhere.

• 39:57Speaker 02

  Nah.

• 39:57Speaker 01

  No, I have to say, um, I was looking at the downloads for, for this show the other day and uh, obviously the most are in US, but after that it's New Zealand, man. Huge audience for the podcast in New Zealand.

• 40:09Speaker 02

  Uh, New, New Zealand's great. It's, I mean, it's. It's, the, the country is, is very clean. There's a lot of people that are passionate about the sport, not, not only triathlon, they're passionate about all sports. And they're also passionate about their health and, and eating healthy and being healthy and, and living healthy and, and that complete package. So it's, it's, it's a great place to live and it's, it's amazing to be around people who are just so passionate about, about their, their, their own health.

• 40:38Speaker 01

  Yeah, I love it. I love you New Zealand. I see pictures of, you know, these amazing places there and I'm just, if I ever visited there, I don't know if I'd come back.

• 40:47Speaker 02

  Yeah, I know a few people have, have come down and decided not to come back.

• 40:52Speaker 01

  Yeah. But, all right, so let's get through the food thing.

• 40:57Speaker 01

  All right, you finished a long ride. What are you eating for, what are you eating for lunch? The mystery will be revealed. It's, it's gonna be really compelling.

• 41:05Speaker 02

  Join us right after this short commercial break.

• 41:09Speaker 02

  So lunch is either usually a big tuna salad, a couple of cans of tuna and a salad just with all different, as many vegetables as I can get in there. Or a smoked salmon avocado sandwich.

• 41:24Speaker 02

  That's usually lunch. Sometimes during the day, especially when I'm training hard, I'll have a protein shake, so a little bit of protein powder.

• 41:33Speaker 02

  Cacao powder, maca powder, chia seeds, almond milk, shake that. Green, green superfood powder.

• 41:42Speaker 01

  Right.

• 41:43Speaker 02

  And, uh, yeah, so I'll do that during the day and, um, and then usually a run sometime. Probably, I mean, if it's a big bike day, I'll do a run in the afternoon, usually 40 minutes to an hour on, on big bike days. And that's a little bit technique focused. Maybe I'll do a few little stride outs or accelerations.

• 42:04Speaker 02

  And then. If I run in the, if I, if it's not a hard bike day, if it's a hard run day, I'll usually run in the morning. So long runs, usually about two hours. Either do my HIIT fits or or like 1K repeats, between six and eight by 1K.

• 42:23Speaker 01

  But usually you do the, you try to schedule the run, starts boiling hot, you're sweating like crazy. Nothing I can do, we don't have AC in here, sorry about that. Usually, I mean, it's, I would, just based on observing you, you know, you, usually your runs are on tired legs. You know, it's like, you know, like it's rare that you wake up and do your run first, right? Unless you're doing a super like, I don't know, like tempo or technique oriented run?

• 42:49Speaker 02

  No, if I'm, I usually, I mean, if it's a, if it's a key run day, I'll do it. I'll try and have my legs a little bit fresher. I mean, they're never totally fresh because the day before was probably a hard bike day. But that way, if you do it a little bit fresher, you can get a little bit more from the workout and, and also it doesn't knock you around as much and, and you can recover a little better. So that's why, yeah, I find, you don't, you do want to train hard, but you don't want to put yourself in, in a hole that, that you can't get out of.

• 43:17Speaker 01

  Right. And how many, how often do you do like strict bricks where you're just like immediately off the bike, you're running?

• 43:23Speaker 02

  Um, maybe once a week. So it's not, I mean, I've, from, from early on in my career, I experimented a bit and, and noticed if I, I mean, for a long bike ride and jumped off and, and went for a run, or, or you finish your long bike ride, get some food and you have a nap and then go for a run later on in the day. The transition feeling is, it's actually more of a transition feeling if you wait till later in the day because you're, the blood in your legs.

• 43:49Speaker 01

  You've accumulated all that. Interesting.

• 43:52Speaker 02

  So that's why I'm, I'm, I mean, it is good to, to get those workouts done, especially when, if you're new in the sport and starting out in the sport, get those transition workouts done, or brick workouts done quite a few times. But for me, I find I just get it, I get the same amount of benefit.

• 44:08Speaker 01

  Interesting. And you've had, I mean, you've had to deal with some run related injuries, right? I mean, the other year you were kind of out for quite a bit, kind of struggling with, you know, something that wouldn't go away. And so, you know, being cautious and judicious with your running, I would imagine is kind of forefront in your mind all the time.

• 44:27Speaker 02

  Yeah, exactly. I mean, that's, that's the thing as, as pro athletes, or even as amateur athletes, we're, as triathletes, we're always pushing, pushing the limits and seeing what, what the human body, what our human body can, can withstand. And, and I just, I guess I just tipped the scale a little too much. I, I actually, I remember the workout where I wrecked my Achilles quite vividly. It was that I had a super hard bike ride in the morning and, and recovered and in the afternoon did a track workout, was doing some 400s at like 60, 62 to 64 second laps. And, and it was just a little bit too much. And yeah, felt, felt the Achilles go. And instead of listening to my body and saying, okay, that's, just

• 45:08Speaker 02

  call it a day and go chill out. I, I pushed through three more 400s and that was probably the icing on the cake. And I struggled for about eight months with, with that Achilles.

• 45:17Speaker 01

  Right.

• 45:18Speaker 02

  And just couldn't get going. So ended up resorting to surgery.

• 45:21Speaker 01

  And now is it, it's all fine?

• 45:24Speaker 02

  Yeah, touch wood. It's a hundred percent. And, um, yeah, but the thing is, you learn, you learn about your body and there's, and you, you have to, with what we, we put our bodies through, you have to do, you have to look after it. You have to do, um, maintenance work. So good massage, good recovery. And you also, there's certain areas where each individual has different areas where they need to look after strengthening. And so I've, I've learned what areas I need to strengthen. Uh, glute's a big thing and, and calves. So I do eccentric calf raises quite a few times a day. And, um, and I find if I do that, it's, it's pretty good maintenance and, and keeps me in working order.

• 46:03Speaker 01

  Yeah. I mean, you seem to be really conscientious about those other, those little things outside of swim, bike and run to, to keep you healthy. I know you're always talking about massage.

• 46:13Speaker 01

  But I mean, but you're not like a big weight room guy either, though. I mean, are you but so what do you do strength in the offseason? Or what other kind of stuff other than, you know, swim, bike, run?

• 46:23Speaker 02

  Um, well, I mean, I I went through early on in my career, I did did a lot of Pilates. And I think that actually gave me quite a good, good grounding and and looked after my body quite a bit. But I just found, I mean, when you get older, you just you just don't have as much energy and don't have as much time to.

• 46:40Speaker 01

  Ah, you're the old man. Don't even, dude.

• 46:43Speaker 02

  If we look at, uh.

• 46:44Speaker 01

  You were born the year I graduated from high school.

• 46:47Speaker 02

  Yeah, but the thing is, I've been doing the sport probably as long as you.

• 46:49Speaker 01

  No, you've been doing it a lot longer than I have.

• 46:52Speaker 02

  Uh, yeah, so I mean, I did Pilates and then a couple of years ago, I after my Achilles, I actually went, went to the gym. Had a had a trainer, Sean Hughes, who helped me out a bit and we did a lot of TRX stuff and he introduced me to Trigger Point and and all that stuff.

• 47:06Speaker 01

  And all the core.

• 47:07Speaker 02

  But the thing was, I would turn up at the gym and I would be fried from from training and it was and I didn't want to do the gym at the beginning of the day because that would fry me for for the other for my biking and running. So I'd turn up at the gym and and, uh, yeah, I mean, I would be.

• 47:21Speaker 01

  Useless.

• 47:22Speaker 02

  Useless, yeah. Try balance on one leg after you've biked for five hours and then for an hour.

• 47:27Speaker 01

  It's hard to find, you know, the balance and and how to make all that stuff, you know, fit in and work and.

• 47:34Speaker 02

  Oh, it's definitely a juggling act, uh, but that's that's the cool thing about it. Like you, you experiment over the years with. Okay, well, I mean, swimming, swimming, put swimming one side, but with your biking and your running, if if you do, if you do this much biking and and this much running, what's going to happen to to the other discipline? And and that's and with your nutrition, if you alter your nutrition, what happens? Yeah, what happens to your recovery? What happens to you? How you feel and and your strength? So that's that's the cool thing about triathlon is just, it's just never ending with.

• 48:06Speaker 01

  You're constantly doing experiments on yourself.

• 48:08Speaker 02

  Yeah, exactly.

• 48:09Speaker 01

  I mean, how has your training evolved over the years? Um, you know, what what were you doing differently previously? And, you know, what didn't work? What seems to be working now?

• 48:18Speaker 02

  Well, that's the thing. We, I mean, I guess, training over the years, I've I've I have workouts that I like that. And yeah, they work for me and or at least I think they work for me because I've done the workout and and at the end of the training block had had a good race. So I'll I'll keep certain workouts and and put them in and and some workouts fit better at different times of the year. Uh, and I'll just trash workouts that that that I found didn't work or took too much energy or took too much willpower to get through. And um, yeah, so I guess my I mean, my key workouts are the hill efforts on the bike and running. Um, anaerobic threshold stuff, so the one to five minute efforts on the bike and the one K reps on the run.

• 48:58Speaker 01

  And then and does that does that change? I mean, like, you know, when it's sort of off season or early season, I would imagine you're doing less of that and more just kind of base training, base miles or no?

• 49:09Speaker 02

  Um, I mean, the thing with the Achilles with with that being a problem, I I've decided that I I try and keep a little bit of speed work in running all throughout the year. Um, just, I mean, sometimes it's it's not much speed work, but it's just just just a little bit there to keep keep the tendons and the muscles stretched out. Um, and then in early season, base stuff, probably there's more hill effort type work and and that's when I'll do probably less repeats, but. Uh, sorry, more repeats, but less intensity and and just build that strength, build that build that good base.

• 49:44Speaker 01

  What do you notice, you know, when you go to all these races and you're always traveling? I don't know. It seems like you do a race like every second or third weekend. And and obviously, most people at these races are are amateur triathletes. Do you, you know, what do you see? Like, what are some of the common mistakes that you see in people kind of in the days before a race? Or in, uh, you know, in their actual racing that you're like, ah, don't they know that if they just did this, that it would be so much easier for them or better for them? I mean, like, you know, there's got to be things that that you see that could be helpful to somebody who's listening out there who might not know.

• 50:20Speaker 02

  Well, I guess the the big things with racing is uh, is when it comes down to down to pacing. Um, I mean, some some of the guys just. They get carried away on the bike. They, and I think that everyone knows going into a half Ironman, I got to, I got to pace myself. I know my limits. This is what I have to ride it. But their buddy comes flying past them at the start of the bike and they're like, I'm not gonna let him get away. So I'm gonna, I'm gonna give everything there to keep up with him. Or, um, yeah. So they'll push the bike too hard and, and have a bad run, or they'll won't ride hard enough and have a great run. So you speak to them after the race and they're like, oh yeah, I swam really well, biked really badly, but I ran well. Or I swam and biked really good. My swim bike was great, but, but my run was, wasn't great.

• 51:03Speaker 01

  Right. I don't know what happened on the run.

• 51:05Speaker 02

  Yeah. I rode like two minutes slower than you.

• 51:08Speaker 01

  Right. Well, you were 25% above your, you know, watt threshold that you usually ride. Um, I think that has to do with experience and, and confidence. Like if you really are secure in your preparation and you know, you know, what you need to do, then you should be unaffected by what somebody around you is doing, right?

• 51:26Speaker 02

  Yeah, exactly. And, and it's, it's a long day. It's, I mean, for, for the pros, it's four hours. For the amateurs, it's anywhere up to six, seven, eight hours. So being able to know what, what your body is capable of and sticking to your race plan will get you to the finish line as, as quick as possible. And, and that's, yeah.

• 51:43Speaker 01

  But you have to balance that also against the idea of saying, like sort of going into a race, saying, this is what I know I'm capable of. Sometimes, you know, how do you break that glass ceiling and perform? Sometimes you gotta go for it, you know, like to have that day, but you just have to know when the moment is to.

• 52:00Speaker 02

  Oh yeah, for sure. I mean, you, you want to be pushing, pushing the limits. And I mean, if you, if you stick five years and stick, stick to your same race plan as five years ago, then you're not really improving. You're, you're staying the same. So you definitely want to try and evolve and, and set new, new barriers. But, um, but yeah, go into the race and say, okay, I'm gonna ride at this pace or this power or, or this heart rate and, and see what happens on the run. And, uh, yeah.

• 52:26Speaker 01

  Yeah. And I think, you know, the 70.3 distance is so tricky because, I mean, for somebody of your caliber, um, I mean, you really have to be on the rivet the entire time, you know, like you're, you're pushing like the envelope for a very long period of time. Like in an Ironman, you can't do that, right? Like, so the pain threshold is way higher at the 70.3 distance, right?

• 52:48Speaker 02

  Well, that's why I love the distance so much. Coming from ITU racing Olympic distance background where you're, you're redlining it for. For an hour forty five, uh, and then stepping up to to half Ironman, it's it's a great distance because it I've always enjoyed training more, so longer training rides, longer training runs, and and the half Ironman seems to suit me really well because I it's a good test of your endurance and it's also a test of of how fast you are.

• 53:15Speaker 01

  Mm hmm.

• 53:16Speaker 02

  But the thing with even Ironman is, as the sport evolves, all the short course guys, the guys who who I was racing back in the ITU days.

• 53:23Speaker 01

  They're moving up.

• 53:24Speaker 02

  Are moving up and and that's how the sport's getting faster and faster. So even Ironman isn't isn't a all aerobic day is there's definitely a lot of push going on out there.

• 53:34Speaker 01

  Right, right. Yeah, there's a lot of, there's a lot more cat and mouse on the bike, I think, than than meets the eye when you're when you're way up at the front, right?

• 53:42Speaker 02

  Yeah.

• 53:42Speaker 01

  I mean, Macca talks about that all the time.

• 53:44Speaker 02

  Well, he's he's the king of our, he plays, I mean, he plays the game really well and and and he's he's strong enough to be able to to be able to do that. But a lot of guys, if they try and try and play the game, try and try and control the race the way he does, I I'm gonna pay for it big time on the run.

• 54:02Speaker 01

  Right. When you're when you're out training or or even when you're racing, I mean, how much, how much energy do you devote to thinking about your competition? Like, you're going into a race like, okay, I know I have these, these, these are the three guys I I kind of have to worry about. Um, I mean, is it, does that enter into like your training calculus? Or do you just focus on, you know, your thing?

• 54:25Speaker 02

  Um, you're probably not so much my training. Yeah, my competitors don't don't really influence my training. Uh, the course definitely does. Um, but but coming into a race, I'll I'll I'll look at who's racing and and I'll I'll look at their strengths and weaknesses and and see how they will, how they they play into my race plan and and see where I can use them or where I need to watch out for them. And it's it's definitely important to to know your your competition strengths and weaknesses.

• 54:55Speaker 01

  Right. So so for example, um, you know, I think it was it last year or the year before where it was like you and Chris Leada were like, you know, tick and tack at a whole bunch of races back to back. And so obviously, he's a guy who's super strong on the bike. So when you're going into a race, you know, you're gonna race him. What is that like? So how do you? You know, what's the approach then? Like you let him go on the bike or you're just like, I have to keep, I just have to make sure his gap isn't more than this or you don't have to tell me your trade secret.

• 55:25Speaker 02

  For me, it'd be suicide trying to ride with Leado.

• 55:30Speaker 02

  But yeah, I mean, with with guys, I mean, strong riders like Leado is he's a quick rider and generally you could look at the racing, okay, I can afford to give him this much, this much time. Or if I ride at this power output, it's gonna, gonna give me the best opportunity to run fast. And and if you work it well, then it comes, it can come down to the wire at times, but but hopefully you have a little more in the tank. But the thing with with leaving it at that, there's, there's times where these guys that that push the bike really hard actually get off and and have good runs. And Sebastian Keenley was was a key example of that last year in Vegas.

• 56:11Speaker 02

  And he, he came out the water four minutes back, got off the bike two or three minutes up the road and and ran only a minute and a half slower than than, yeah, Crowie and Tim O'Donnell and

• 56:23Speaker 01

  Right.

• 56:23Speaker 02

  and all those guys.

• 56:25Speaker 01

  So you know, I mean, you know, you just, you never know whether someone's gonna have a cracker or not, you know?

• 56:29Speaker 02

  Exactly.

• 56:30Speaker 01

  Right? So you can't, you can't ever give anyone too much of too much leeway.

• 56:34Speaker 02

  No.

• 56:35Speaker 01

  But there's also so much, there's only so much you can control too. I mean.

• 56:40Speaker 02

  Well, yeah, you have to race your race. And if you, I mean, if you start, if, yeah, if you start getting controlled by these other guys, then then they're in control and and you're not racing your race and and you lose that control, which which which could cost you big time on the run.

• 56:54Speaker 01

  Mm hmm. So we're two weeks out from Vegas and this is your, this is, you know, this race is what your season's all about, right? Like this is what you've been gearing up for? This is the focus?

• 57:05Speaker 02

  Yeah, well, last year was, I mean, recovery from the Achilles and getting back into racing. And finally, when when August came around, I I I started getting my running strength back and my running legs and start and I I knew I had to had to push it, push myself a couple of times to to bring up my performance before Vegas. And I did something that was really risky, but if it if it paid off, it would have worked well because in the past, when I raced a lot, it it I I seemed to step up. So I came up from New Zealand, raced seventy point three Brazil, and then jumped over to seventy point three Ireland. It was a bit of a trip and and came back for for Vegas the following week and and just, yeah, picked up, picked up a bit of a bug coming, coming back.

• 57:50Speaker 01

  Right.

• 57:50Speaker 02

  Which, yeah, which meant I couldn't, I couldn't stand on the start line. So there's definitely a big part of me that that wants to, that wants to perform well this year, and it has been a big goal of mine.

• 58:01Speaker 01

  Mm hmm.

• 58:01Speaker 02

  So, uh, yeah.

• 58:03Speaker 01

  It's all lining up. So you've got three wins this season, three seventy point three wins?

• 58:09Speaker 02

  Two, two wins, two seconds.

• 58:11Speaker 01

  Two wins, two seconds.

• 58:12Speaker 02

  And two thirds. I got one, one of the seconds was ICU long course world champs in France.

• 58:17Speaker 01

  And then, um, and last weekend, and last weekend, you pulled out, right?

• 58:22Speaker 02

  Yeah.

• 58:23Speaker 01

  So what was going, what was going on?

• 58:24Speaker 02

  Uh, so, yeah, Timberman seventy point three over on the, over on the East Coast up in New Hampshire.

• 58:29Speaker 01

  Lake Winnipesaukee?

• 58:30Speaker 02

  Yeah, that's the one.

• 58:31Speaker 01

  I went to summer camp up there when I was a kid.

• 58:33Speaker 02

  Pretty cool place to hang out.

• 58:34Speaker 01

  It's beautiful up there. Yeah, it's great.

• 58:36Speaker 02

  Very much like home, remind me a lot of home, all the, all the trees and rolling hills.

• 58:40Speaker 01

  It's a great place for a race.

• 58:42Speaker 02

  Yeah.

• 58:42Speaker 01

  Yeah. So what was going on?

• 58:44Speaker 02

  Um, well, yeah, I mean, I had a, had a pretty good swim and and jumped on the bike. I'd I'd done quite a bit of training the the weeks leading in and actually arrived on Thursday, we stopped and got some food, driving, driving up to New Hampshire. And uh, that night I was just, just ill all night.

• 58:59Speaker 01

  Oh, really?

• 59:00Speaker 02

  A little bit of food poisoning, which probably slowed down my recovery a little bit and and took a little bit out of the tank. And yeah, just got on the bike after, after the swim and the race. And Andy Potts was about a minute up the road. And there were a couple of guys, Leon Griffin and Mike Boasted, uh, chasing from behind. And and I just had nothing. My legs were, my legs were just dead. It felt like I was, I was pedaling with someone else's legs. And I mean, I hate to pull out of races, but it was it was a tough decision I had to make. Vegas is my main goal and I knew if I struggled through the race, it wouldn't do any good for my body. It would probably put me in a deeper, darker space. So I had to make the decision to pull out.

• 59:42Speaker 01

  I think it was the right decision. You know, there's that weird thing where it's like, well, all the amateurs are out there. So you know, you owe it to them to finish. And it's like finishing is not an issue. You know, it's like you're a professional. You're devoting your entire life to this and you have big goals and you've got to do what's in your best interest to see that through and achieve what you've set out to achieve. And Vegas is the priority. And, you know, I think you made the right decision.

• 1:00:06Speaker 02

  Yeah, it's great. And I mean, it seems like a lot of people, a lot of people understood that and supported my decision. But yeah, it was really cool. I mean, I pulled out of the race, but I jumped on the side of the road and watched everyone go past and watched everyone on the run. And a few guys gave me a hard time, but it was it was cool just to be able to cheer for the amateurs going past and just see their faces. They were just, I mean, they were all over this race. They loved it. And it just, it gives you more, more meaning in the sport. And it's great to see so many people that are loving the sport that you can make a living from.

• 1:00:40Speaker 01

  That's what that's what's so special about triathlon. You know, it's the only sport, really, where the pros and the amateurs can mix it up like that. And the pros, I mean, I love it. You know, the pro and the pros love it, too, to be at the finish line and the Ironmans at, you know, midnight when the, you know, the final people are coming in. It's just, it's a pretty special thing.

• 1:00:58Speaker 02

  For sure. That's, I mean, that's the real inspiration for me. That's what got me into Ironman racing is I was down at New Zealand at New To Green Ironman in Taupo. And my fondest memories are going down to the finish line and watching, watching the last finishers come in. And it's just amazing seeing people of different shapes and sizes and ages and, and everything come, come down the finish line. And it just goes to show, if, I mean, if they can get through this race, which is horribly hard, I mean, you can get through anything in life. And, and it's just, just a huge inspiration. And I thank all the amateurs for, for being such a big part of, of what I do. And yeah, it's just great to, great to meet you guys along the road at, at races. And yeah, hope to,

• 1:01:43Speaker 02

  hope to see you around a bit more.

• 1:01:45Speaker 01

  So, so let's talk about Ironman a little bit.

• 1:01:48Speaker 02

  Do we have to?

• 1:01:48Speaker 01

  We don't have to. You don't want to talk about that?

• 1:01:51Speaker 02

  No, it's okay.

• 1:01:54Speaker 01

  No, I mean, I think there's a lot of interest in, you know, there's a lot of, you know, when's Lorenzo gonna race Kona again? And is that important to you? Is that a priority? Or have you just found your niche with 70.3? I mean, it seems to be the distance for you. I mean, you really excel at it. And it allows you to race a lot, you know, race regularly and pursue your sport. But you kind of, you know, you made a big bang at Ironman early on, and now you've kind of, you know, settled into 70.3. Is there, is there an interest or a plan to return to the longer race?

• 1:02:28Speaker 02

  Yeah, definitely. Kona is, is the pinnacle event. It's like the Tour de France of cycling or the Americas Cup of sailing. It's, it's, I mean, it's where every triathlete wants to have their day. And it's always been a goal and a dream of mine to, to race there and to become the king of Kona. And, and that's still very much at the, at the forefront of, of what I want to do. I just decided this year with, with coming back from the Achilles problem and, and having a really tough day at Ironman New Zealand this year, I thought, you know what, I'll just focus on the 70.3 stuff and, and try fight for my, my title back in Vegas for the 70.3 World Championships. And, and then, yeah, and then

• 1:03:09Speaker 02

  go from there. But the guys that are racing well at Kona are, are in their mid to late 30s. And, so I mean, I, I, I have a long career ahead of me. And I just, just need to make sure I, I do things right. And I mean, I've got a great team, great team of sponsors, great team, support staff, my, my coaches and, and my family. And I just, yeah, I thank them. And, and with them, I know that anything's possible.

• 1:03:35Speaker 01

  You'll be there.

• 1:03:36Speaker 02

  Oh, exactly.

• 1:03:37Speaker 01

  There's no doubt in my mind. You're a young, spry young man. Many, many years to get ready for that. And I have no doubt you'll be killing it there soon. So who's, who are, who are the people that everyone's sort of looking at other than yourself in Vegas?

• 1:03:54Speaker 02

  Well, I think Sebastian Keenley is going to be, I mean, he's probably got the target on his back after, after last year's performance.

• 1:04:01Speaker 01

  And for the listeners who don't know, he's a, he's, he's somewhat on the newer side of being on the scene, but he's an unbelievable cyclist.

• 1:04:09Speaker 02

  Uber biker, yeah.

• 1:04:10Speaker 01

  Yeah.

• 1:04:11Speaker 02

  Yeah.

• 1:04:11Speaker 01

  And I was, I was reading somewhere that he does most of his cycling training on the road bike.

• 1:04:16Speaker 02

  Yeah.

• 1:04:17Speaker 01

  That he doesn't, he doesn't get on the TT bike all that often, which seems different, that seems distinct from most triathletes who spend most of their training time on the TT bike.

• 1:04:24Speaker 02

  I did a training camp up with him and Ronnie and the Beast Milk Crew up in Switzerland a couple of years ago. Yeah, he was, he was all on his road bike and uh, I mean, I, yeah, I stick on, stick on my TT bike for most of my training, but uh, yeah, sometime, I mean, Argon 18 is my bike sponsor, so so I'm pretty fortunate to have a road bike as well, which, yeah, get out on the early season or preseason and keep up with the cycling boys up the hills.

• 1:04:50Speaker 01

  Right. But yeah, I mean, he's, uh, he, I think initially people were thinking, oh, he's just a, he's a, you know, he's just a pure cyclist phenom, but he put the run together pretty well in Vegas last year, so.

• 1:05:02Speaker 02

  Yeah, he did. Yeah.

• 1:05:04Speaker 01

  So there's him, then who else?

• 1:05:06Speaker 02

  I mean, Craig Alexander's always, always.

• 1:05:09Speaker 01

  Never heard of him.

• 1:05:10Speaker 02

  Yeah.

• 1:05:12Speaker 02

  All these bloody Australians. Um, uh, now, I mean, Bevan Doherty, a Kiwi guy, he,

• 1:05:19Speaker 01

  Right.

• 1:05:19Speaker 02

  he could do, he could do really well. Uh, but the thing is, a lot of these guys are racing Des Moines Hy-Vee, the 5150, uh, the week before that, and that's the big prize money.

• 1:05:30Speaker 01

  Right, it's big money in that one.

• 1:05:31Speaker 02

  Yeah, big, big money. And, uh, yeah, I've just found with, with, with me, I've found doing an Olympic distance race just takes a little bit, a little bit of a zap out of your legs. And, uh, I mean, last year Greg Bennett, who raced really well at Hy-Vee and who had a good year in the 70.3, uh, scene, came to Vegas and yeah, he just, he just had a really tough day.

• 1:05:52Speaker 01

  Right.

• 1:05:53Speaker 02

  So, yeah, I mean, there's, and there's, there's a lot of new guys on the scene. They used, a few years ago, there used to be half a dozen or, or a handful of guys that, that were, that were a threat. But now it's, the list goes, the list goes on and on. And, uh, there's probably at least a dozen guys who could be fighting for, for the podium.

• 1:06:10Speaker 01

  Yeah, it's gonna be, it's gonna be awesome to watch, man.

• 1:06:12Speaker 02

  For sure.

• 1:06:13Speaker 01

  I'm looking forward to it. Um, when you sit down at the beginning of the year and try to decide which races you're gonna, you're gonna do, I mean, what is? You know, do you say, well, I'm going to do this many WTC 70.3s and I'm going to do some Rev 3s? Like, how do you make those decisions?

• 1:06:30Speaker 02

  Well, the Rev 3 guys are doing a great job putting on putting on world-class, world-class races.

• 1:06:36Speaker 01

  Yeah, everyone loves those guys and the racing they're doing.

• 1:06:38Speaker 02

  Yeah, yeah. But for me, when I sit down with my coach, John Ackland, at the beginning of the year, we we kind of plan the year and we look at what the big goals are and then work back from from there, basically, and and look at when do when when should we be racing? Like, what's ideal for for certain buildups? And and that's that's basically how we choose.

• 1:07:01Speaker 01

  Right. And then do you ever like call audibles and say, well, I was going to do this one, but I'm going to switch it up like mid-season, make changes to that? Or do you usually stick to what you set out at the beginning of the year?

• 1:07:11Speaker 02

  Yeah, roughly stick to it. There's probably one or two races through the year that I'll that I'll change up. But yeah, the the plan that we write at the beginning of the year is usually pretty accurate and there'll there'll be a few small changes. But yeah, pretty much stick to that.

• 1:07:26Speaker 01

  And and with your coach, I mean, how does that work? Does he give you every single one of your workouts and you do it over the Internet? Or is it more of a kind of a general idea of what I want you to accomplish this week? Or?

• 1:07:38Speaker 02

  Ah, well, John, John and I have actually, he's he started coaching me when I first started in in triathlon. So he's been with me the whole

• 1:07:44Speaker 01

  Long time.

• 1:07:45Speaker 02

  The whole way through. And yeah, we just have a great relationship. What what we do is, I mean, we we sit down and at the beginning of each training block and yeah, in the annual plan, we've identified what what what each training block is going to be focused around. And and then in that, that, that, that, that particular training block, we'll, we'll look through what are the key workouts that need to go in there? And then we talk every every couple of days, report in how my legs are doing, how I'm recovering. And we'll have to usually have to make small adjustments to the plan and either take out workouts or it's usually take out workouts now.

• 1:08:29Speaker 01

  But do you like upload them all to training peaks and then he looks at them? Or I mean, how do you is that how the communication works?

• 1:08:35Speaker 02

  Well, I basically download, download the data and I mean, get average powers, average heart rates, average cadences and and get that data across to him and And we look, we look at that data and see how it, how it changes from week to week, from, from training block to training block and uh, yeah.

• 1:08:58Speaker 01

  And when you're, when you're out training, I mean, are you a guy who's super into the technology, like just looking at your watts all the time and your heart rate and geeking out on the graphs, or do you go more by feel? Like, like, you know, I think everyone's a little bit different. I mean, you have-

• 1:09:13Speaker 02

  Yeah, I think I'm somewhere in the middle.

• 1:09:14Speaker 01

  Yeah, like, like Macca kind of doesn't seem to really feel like he needs all that stuff and he's a purist in some regard. And then you have like a Jordan Rapp who's like an engineer and he's really into the, you know, really into like the technology part of it.

• 1:09:28Speaker 02

  Yeah. And I mean, I definitely think both sides have, have their pros. Um, I mean, Macca doing, doing that, he gets to understand his body a lot more and, and, and understand what, what feel is. Um, where, where Jordan or someone who looks at the numbers a lot can, can, uh, can identify what areas they can develop on. Um, for me, I'm probably somewhere in the middle. I, I have an SRM, so I get my power data. And uh, and we've actually, with, through John and I, well, John's actually developed a formula to work out roughly what, what power you run at. And um, so that way-

• 1:10:06Speaker 01

  Oh, wait, wait, hold on a second. Really? Like, so-

• 1:10:09Speaker 02

  Yeah.

• 1:10:09Speaker 01

  How does that work? Explain that. That's interesting.

• 1:10:12Speaker 02

  Well, I guess, uh, cause, well, the thing with, with training that your heart rate is, the amount of training you do, you become cardiovascularly suppressed and you get to the end of a hard week and your heart rate doesn't, doesn't go up. So it's a really hard indicator to show you what, where you're at or-

• 1:10:28Speaker 01

  Yeah, it can be impacted by so many things, like your sleep, what you ate, how hot is it out, how tired are you? So it's not like, you know, watts are a little bit more-

• 1:10:37Speaker 02

  So having power is a, is a direct correspondence to your output. And uh, so on the bike, it's very accurate to have, have a power meter. And on the run, um, I guess the formula we created has, has a little bit to do with, I guess, uh, your weight, um, the gradient of the hill or, or if it's on the flat and the speed you run. And basically that gives you, gives you a power, but- Yeah.

• 1:11:00Speaker 01

  So, wait a minute. Oh, wait, I'm not falling. So, when you're running, so you, you take these variables, grade, heart rate, weight, speed, I guess, or cadence, or whatever. So, how do you, so then there's some mathematical formula that you put all that into it, and then it says, this is what your power output like per stride is or something, or the force that your foot is hitting the ground?

• 1:11:22Speaker 02

  Yeah, I guess your power output.

• 1:11:24Speaker 01

  And, um, So, you can look at a run and say, well, my average, using this calculation, my average power on the run is X.

• 1:11:32Speaker 02

  Yeah.

• 1:11:32Speaker 01

  And then you can compare that to your other runs. That's pretty interesting.

• 1:11:36Speaker 02

  It works quite well if you're doing like hill repeats. So, you take your weight, take the gradient of the hill, take the speed of the hill, and that'll give you your, your power output. Or if you're running 1Ks on the track, it's flat, so you take your weight, no gradient, and, and your speed, and, and this is your, your set power output.

• 1:11:53Speaker 01

  Interesting.

• 1:11:54Speaker 02

  And, yeah, it's, it's really interesting stuff. And, and he's been, he's spent a lot of time developing this virtual coaching software, which is, is not far from, from coming out. So, it'll be exciting when, when that, uh,

• 1:12:06Speaker 01

  Yeah, I think there'll be quite a few people interested in checking that out, I think. That's, that's really interesting. I'd never heard that before. But I guess that makes sense. I mean, I'd heard rumblings about coming up with some device

• 1:12:20Speaker 01

  to measure power output per stroke when you're swimming, like some kind of sensor on your hand or something like that. I don't know where I heard that. I don't know. I would imagine that's still far away from being real, but, you know, it's, swimming still is kind of the one pure thing where you don't have all the gadgets and the data, but it's starting to creep in with the underwater MP3 players and all that stuff.

• 1:12:40Speaker 02

  Yeah.

• 1:12:41Speaker 01

  You know, it's like, I feel like,

• 1:12:42Speaker 02

  Goggles.

• 1:12:43Speaker 01

  Yeah, I'm purist in that. Just coming from a swimming background, it's like, that's the one place where you should just be by yourself, I think.

• 1:12:51Speaker 02

  Yeah.

• 1:12:51Speaker 01

  Alone, with your thoughts, and the black line, and the pace clock, and Torrenzo barking at you.

• 1:12:58Speaker 02

  Yeah.

• 1:12:58Speaker 01

  To go faster. What's the matter with you today? So, um, so, uh, after Vegas, are you gonna take a break or what, what happens after that?

• 1:13:07Speaker 02

  Uh, looking at doing Ironman Tahoe.

• 1:13:10Speaker 01

  Oh.

• 1:13:10Speaker 02

  Um, so it's a couple of weeks, weeks afterwards. Um, yeah, it's, I mean, at altitude, which can be tough, but I just.

• 1:13:17Speaker 01

  That's gonna be a very interesting race to watch.

• 1:13:20Speaker 02

  Yeah.

• 1:13:20Speaker 01

  It's gonna be amazing.

• 1:13:20Speaker 02

  Yeah, I think I have a lot to learn over the Ironman distance and, and, uh, it doing another Ironman a little bit low key is, yeah, I think, I think will be good for me. And, um, then after that, we've got a few friends and like my brother and my wife's sister and, uh, and friends are coming up. It's actually my wife's thirtieth. You'll probably kill me for saying that. And, uh, we're gonna go down to Mexico, hang out there for a week and, uh, have a little bit of a party in Vegas and.

• 1:13:44Speaker 01

  Oh, nice.

• 1:13:45Speaker 02

  Head over to Kona and, and watch the big boys fight it out on the island.

• 1:13:49Speaker 01

  Yeah, that'll be fun.

• 1:13:50Speaker 02

  Yeah.

• 1:13:50Speaker 01

  Good times. Well, um, for Tahoe, so, I mean, your training really has been oriented around, you know, mastering seventy point three. I mean, how different will you just go, like, how do you then switch gears to get ready for an Ironman race? I mean, how different is the training for Ironman for you than seventy point three?

• 1:14:10Speaker 02

  Um, I mean, Ironman training definitely has a lot more, a lot more bike mileage done in it and, uh, less intensity. Uh, and probably even a little bit more run mileage, but, you know, with Vegas being my main goal is, I'm, I'm pretty much not thinking about Tahoe until.

• 1:14:26Speaker 01

  Right.

• 1:14:26Speaker 02

  Until after the race.

• 1:14:26Speaker 01

  Tough to get through that.

• 1:14:28Speaker 02

  Yeah, so, yeah, get that nailed and then, then we'll see what happens after that.

• 1:14:32Speaker 01

  Right. Well, I had to point out one guy, I tweeted, uh, before the podcast, like, hey, I'm gonna, I'm sitting down with Terenzio, tweet your questions. And one guy named, uh, John Paul Severance said, uh, how's it feel to get beat by fifty year old guys in Agora on the bike? I was like, what's going on with that?

• 1:14:50Speaker 02

  Oh, that's his name. It's not Johnny Rocket, it's JP.

• 1:14:53Speaker 01

  JP, yeah, yeah. All right. So he's handing it to you. Do you have anything you want to tell him?

• 1:14:58Speaker 02

  Uh, yeah, well, first of all, he's not fifty.

• 1:15:02Speaker 02

  It was actually Soren rode with the with the local guy who used to ride pro when he was younger, Soren. And yeah, man, he's there's some really strong, strong cyclists around here.

• 1:15:13Speaker 01

  Yeah, well, it's good. So he's not 50. He's he's he's hedging a little there, right?

• 1:15:19Speaker 02

  Yeah.

• 1:15:19Speaker 01

  Well, next time you see him out on the road, you should have some choice words for him.

• 1:15:24Speaker 02

  Yeah, hopefully I'll be in a car.

• 1:15:25Speaker 01

  Right. All right, good, man. Well, I'm excited to see you race in Vegas. And I think you're gonna rock it, man. You're looking really fit, solid. I think it's all I think you got all the pistons firing this year.

• 1:15:38Speaker 02

  Thank you.

• 1:15:39Speaker 01

  It's gonna be good. So everybody look out for Big T. He's ready to unleash a big one in Vegas, so.

• 1:15:45Speaker 02

  Cheers, guys.

• 1:15:46Speaker 01

  Yeah, thanks, man. Thanks for thanks for coming by.

• 1:15:48Speaker 02

  It was fun. Love catching up. Love hanging out.

• 1:15:51Speaker 01

  Anything else you want to share?

• 1:15:53Speaker 02

  Well, I'm just gonna go back to the kitchen, grab another slice of chocolate strawberry pie, and I'll be on my way.

• 1:15:59Speaker 01

  Cool. So for people that want to find out a little bit more about Torrenzo, he's on Twitter at at Torrenzo1.

• 1:16:07Speaker 02

  Yep.

• 1:16:07Speaker 01

  And your website is torrenzo.blogpost.blogspot.com.

• 1:16:13Speaker 02

  Yeah, just go to torrenzo.com, it'll redirect.

• 1:16:15Speaker 01

  And you have a Facebook page, right?

• 1:16:17Speaker 02

  Yeah, facebook.com/Torenzobazoni.

• 1:16:21Speaker 01

  Oh, you know, there's one other thing I wanted to ask you about, which is that I know you do some stuff with some charities.

• 1:16:26Speaker 02

  Yeah.

• 1:16:27Speaker 01

  So you want to just give them a little shout out and we can chat about that a little bit.

• 1:16:31Speaker 02

  Yeah, for sure. Well, one of the one, I mean, I'm strongly involved with youth charities, especially back home in New Zealand. And I strongly believe that that that the youth are really important and how we mold their future determines determines what they'll become and the people they'll become. And I'm very fortunate, one of the charities is Life Education. It's a it's a learning learning type project. They have these learning capsules and educators that go around to all the primary schools in New Zealand and teach kids about healthy, healthy living, being healthy, what to put in your body, saying no to peer pressure, all really important life skills. And they're a great charity. They have a mascot called

• 1:17:16Speaker 02

  Harold, Harold the giraffe. And I actually raced with a wristband with Harold on it. And then another charity is WhatsApp, which is a youth line. And back down in New Zealand, we have a really high rate of youth suicide. And having helplines like 0800 WhatsApp gives kids an opportunity to reach out and talk to counsellors and hopefully help them with their problems.

• 1:17:43Speaker 01

  Cool. And are there websites for both of those?

• 1:17:46Speaker 02

  Yeah, I think 0800whatsapp.com and harold.co.nz.

• 1:17:52Speaker 01

  Harold.co.nz. I like it. How old are you?

• 1:17:56Speaker 02

  I'm not a teenager anymore.

• 1:17:58Speaker 01

  No, how old are you?

• 1:17:59Speaker 02

  Twenty-eight.

• 1:18:00Speaker 01

  Twenty-eight. Like, if I had half the maturity that you have when I was your age, I don't know what I would do. You're an inspiration, man.

• 1:18:07Speaker 02

  Oh, thanks, Rich.

• 1:18:08Speaker 01

  You're a fine young man. No, I wish you all the best, man.

• 1:18:11Speaker 02

  Wait.

• 1:18:12Speaker 01

  All right, are we swimming tomorrow morning?

• 1:18:14Speaker 02

  Ah, no, not tomorrow. Got a hard bike run workout.

• 1:18:17Speaker 01

  All right, Tuesday?

• 1:18:18Speaker 02

  Tuesday, for sure. Seven-thirty.

• 1:18:20Speaker 01

  All right, man.

• 1:18:21Speaker 02

  Obviously enough at six o'clock, waiting for...

• 1:18:22Speaker 01

  No, come on. Whatever. I'll see you there, man.

• 1:18:27Speaker 02

  See ya.

• 1:18:29Speaker 01

  Thanks, man. Peace. Thanks.

• 1:19:31Speaker 01

  The.

• 1:21:41Speaker 01

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