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Peak State Fit Experience
Episode 7 Bike Fit, Fitness, and Strategies for IRONMAN Training With Guest Pat Casey
Welcome to the Peak State Fit experience podcast recorded from Peak State Fit Performance Center, located in Salt Lake City, Utah. You are listening to our seventh episode!
The first season of our podcast will follow the modules in the Nail Your First IRONMAN course, which is now available for $189. The course has 35 video lessons covering the Four Pillars of IRONMAN, Swim, Bike, Run, and Nutrition, plus tips from my 34 years of racing and 20 years of coaching experience.
Peak State Fit has placed importance on education since our inception. Our business mission is to share knowledge and empower others through education. Last week we talked about swimming as a technique-driven sport with Tower 26 Founder Gerry Rodrigues. Head back over to catch up on any past episodes on Spotify or Youtube. Be sure to hit “subscribe” and give the show a five-star rating. We appreciate you!
Introduce Title:
Bike Fit, Fitness, and Strategies for IRONMAN Training
The course, Nail Your First IRONMAN, sets the stage with a full module on preparing for training. Refer to episodes 1-5 to hear from a range of topics, including selecting your first IRONMAN to how to select a bike. We are moving on to the second of the four pillars of the IRONMAN Triathlon, the bike. It's 80% of the Triathlon is the bike. So you want to be fit for it. We discussed that swimming is a good way to add aerobic conditioning without putting stress on your body, but we want to emphasize the importance of training on the bike. Depending on your race time of year, you may have limited access to train outside. We're going to talk about that. But you want to make sure you get fit for being on that bike for a long time during that IRONMAN 112 miles. Let’s hear from our guest,
Introduce Guest:
Pat Casey Pat Casey is a USA Triathlon Level 2 Coach, CSCS, Team USA Age Group Coach, and Retul Premium Certified bike fit expert. His background as an elite road cyclist developed into a consulting and coaching career, which allowed him to combine his love of cycling and triathlon with his devotion to helping people improve their quality of life and realize their athletic potential through endurance sports.
Pat grew up in St. Louis, Missouri, where he spent the months he wasn’t playing ice hockey riding his mountain bike. He was introduced to cross-country racing and joined the St. Louis-based cycling team, Dogfish Racing when he was 15. At this time, Pat also got a job as an aspiring bike mechanic, and to this day, he still wears his “mechanic hat” after 13 years in bike shops all over the Midwest, Southeast, and Mountain West.
During his undergraduate studies at Truman State University, Pat focused on health science, global health, and biology. He pursued work in the summer months that allowed him to further his experience and understanding of the human body. For three summers, Pat worked alongside Andy Coggan (co-author of Racing and Training with a Power Meter) at Mallinckrodt Institute of Radiology at Washington University School of Medicine. Immersed in cycling as his means to escape and unplug, Pat found his love for cycling, physiology, and science in one place.
Upon graduation, Pat pursued an internship in Alabama and continued riding his road bike for transportation and recreation. During the summer of 2012, Pat rode his bike from San Francisco, CA, to Boston, MA, in support of Partners in Health. This Global Health organization inspired mainly his move to Alabama after graduation. Getting back to racing in Alabama, Pat found himself on the podium and moved up in Category quickly with help from his coach at the time, Heather.
Instead of continuing on his path toward graduate school, Pat wanted to see where his dream of professional bike racing would take him. In 2014, Pat and Heather loaded up and moved their lives to Park City, Utah and Pat joined the Canyon Bicycles-Shimano Domestic Elite Cycling Team. He spent the following spring and summer months (2015 and 2016) traveling the US on the domestic PRT (Professional Road Tour) Circuit, followed by a year with the New Orleans-based team, Palmer Cycling. The latter would help get him to a myriad of PRT events in the role of Rider and Director for the small squad. In this role, Pat found himself more valuable as a team leader and coach than as a rider.
In 2018, racing became an outlet for competition, but Pat’s passion for coaching and devotion to his athletes has outdistanced his desire to spend as much time on the road. He currently races as a Cat 1 at the National level with his team, Empyr Cycling.
In November 2017, Pat was accepted to receive his USAT Level 2 Certification at the Olympic Training Center in Colorado Springs. Pat was hired as Head Coach with USAT for Team USA and was selected to coach the Duathlon and Cross Triathlon Age Group teams competing at the World Championship Festival in Fyn, Denmark. He has served as Head Coach for all multisport teams at the World Championship Festival in Pontevedra, Spain, in 2019, Avilés, Spain in 2021, and Abu Dhabi in November 2022.
Questions:
Cycling is 80% of the volume during an IRONMAN triathlon. You better learn to love cycling and your bike! What are some suggestions for someone just starting this training journey for their first IRONMAN regarding developing the aerobic capacity needed for cycling?
Should we expect to be comfortable with training for 3 hours or longer? Specifically neck and saddle comfort.
Many triathletes do most of their bike training on an indoor trainer. Share some tips to help set them up for success in translating indoor cycling to outdoor racing. Let’s cover physical adaptations of muscles and handling skills.
As an IRONMAN rules official, I am on the back of a motorcycle observing many races yearly. Most age group athletes do not effectively stay in the aerodynamic position intended on a TRI bike. What’s the solution here, Pat? How can we educate future athletes on the importance of developing adaptations and muscular endurance to maintain the intended position of these bikes?
Links:
https://www.peakstatefit.com/pat-casey
https://peak-state-fit-experience.mykajabi.com/nail-your-first-ironman-triathlon
https://www.empyrcycling.com/
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Peak State Fit Experience Episode 6
Swimming Is A Technique Driven Sport
With Guest Gerry Rodrigues - Tower 26
Welcome to the Peak State Fit experience podcast recorded from Peak State Fit Performance Center, located in Salt Lake City, Utah. You are listening to our sixth episode! The first season of our podcast will follow the modules in the Nail Your First IRONMAN course, which is now available for $189. The course has 35 video lessons covering the Four Pillars of IRONMAN, Swim, Bike, Run, and Nutrition, plus tips from my 34 years of racing and 20 years of coaching experience. Peak State Fit has placed importance on education since our inception. Our business mission is to share knowledge and empower others through education. Last week we talked about equipment selection for your first IRONMAN with Pat Casey. Head back over to catch up on any past episodes on Spotify or YouTube. Be sure to hit “subscribe” and give the show a five-star rating. We appreciate you!
Introduce Title:
Swimming Is A Technique Driven Sport
The course, Nail Your First IRONMAN sets the stage with a full module on preparing for training. Refer to episodes 1-5 to hear from a range of topics, including selecting your first IRONMAN to how to select a bike.
We are moving on to the first of the four pillars of Ironman Triathlon, beginning with the swim. The swim is a very technique-driven sport. Any minor adjustments to your technique can have a very positive outcome in making you a more efficient swimmer. And that's the goal, isn't it? To stay on top of the water and feel effortless as you move forward in the water. It's more challenging than it looks.
We all know for most people, the swim is their limiter. That's what we want to stress, how to create a better swim for you with some easy steps. Let’s hear from our guest,
Introduce Guest:
Gerry Rodrigues Gerry Rodrigues is a professional pool swimming, open water swimming and triathlon coach in Santa Monica, California, U.S.A. who runs the Tower 26 swimming program in Pacific Palisades and Santa Monica.
His nickname is Sultan of Swim.
Athlete:
Swimmer 1969 - present.
Overall winner of over 100 open water races.
US and World Masters Champion, pool and open water.
28.5 mile swim around Manhattan Island.
Coaching and professional: 1983 - present.
Founder, TOWER 26, coaching and/or consult with over 1,000 athletes monthly.
Founding member and swim coach of first triathlon club in Los Angeles, 1983.
Expert coach IRONMAN University.
US Masters coach-of-the-year.
Former owner SWIM Magazine, publisher SWIM, Swimming World and Swimming Technique Magazines.
Co-founder World Open Water Swimming Association.
Questions
Swimming is one of the most technique-driven sports in the world. The learning curve is steep! How can a swim analysis help someone move along the curve more effectively?
Inefficient movement patterns developed by chronic bad habits are common in sports like swimming, golf, and cross-country skiing because they are so technique driven. How can becoming more efficient improve our performance from a cardiovascular standpoint?
Oxygen intake is limited to when our heads turn to breathe when we swim freestyle. What are some ways to think about training using a range of stroke count?
What tips do you have for carrying breathing techniques into open water?
What are your top tips for triathletes training for their first IRONMAN?
Links:
https://www.tower26.com/
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Visit our website to book your own bike fit, coaching, or bicycle service at: https://www.peakstatefit.com/
Be sure to check out our other content, visit: https://peak-state-fit-experience.myk...
Nail Your First IRONMAN: https://peak-state-fit-experience.myk...
Peak State Fit REset: https://peak-state-fit-experience.myk...
Peak State Fit PODCAST: https://peak-state-fit-experience.myk...
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Fehlende Folgen?
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Welcome to the Peak State Fit experience podcast recorded from Peak State Fit Performance Center, located in Salt Lake City, Utah. You are listening to our fifth episode!
The first season of our podcast will follow the modules in the Nail Your First IRONMAN course, which is now available for $189. The course has 35 video lessons covering the Four Pillars of IRONMAN, Swim, Bike, Run, and Nutrition, plus tips from my 34 years of racing and 20 years of coaching experience.
Peak State Fit has placed importance on education since our inception. Our business mission is to share knowledge and empower others through education.
Last week talked about setting goals for your first IRONMAN with Coach Jen Rulon. Head back over to catch up on any past episodes on Spotify or Youtube. Be sure to hit “subscribe” and give the show a five-star rating. We appreciate you!
Introduce Title - Equipment Selection For Your First IRONMAN
Introduce Guest - Pat Casey
Questions:
What advice would you give a beginner athlete searching for their first bike to train and race IRONMAN? (road v tri AND prefit)
Should you train and race wearing the same clothes (kit?)
Can you add aerobar extensions to a road bike to create an effective triathlon position?
How do age, fitness level and biomechanics influence equipment selection?
Links:
https://peak-state-fit-experience.mykajabi.com/nail-your-first-ironman-triathlon
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Peak State Fit Experience Episode 4Setting Goals for Training and Racing Your First IRONMAN TriathlonWith Guest Jen Rulon
Welcome to the Peak State Fit experience podcast recorded from Peak State Fit Performance Center, located in Salt Lake City, Utah. You are listening to our fourth episode! The first season of our podcast will follow the modules in the Nail Your First IRONMAN course, which is now available for $189. The course has 35 video lessons covering the Four Pillars of IRONMAN, Swim, Bike, Run, and Nutrition, plus tips from my 34 years of racing and 20 years of coaching experience.
Peak State Fit has placed importance on education since our inception. Our business mission is to share knowledge and empower others through education.
Last week talked about choosing a coach or training plan to do an IRONMAN with our round table discussion featuring PSF coaches Tracy Campbell, Sibyl Govan, and Pat Casey. Head back over to catch up on any past episodes on Spotify or Youtube. Be sure to hit “subscribe” and give the show a five-star rating. We appreciate you!
Introduce Title - Choosing a Goal For Your First IRONMAN
Introduce Guest
Jen Rulon Jen has been a triathlon coach for over 22 years and the owner of JenRulon.com. She received her Master’s Degree in Kinesiology with an emphasis in Exercise Science. Jen is an accomplished author and speaker for National publications ranging from Triathlete Magazine, Runners World, on the TEDx Stage, Men’s Journal Online, The New York Times, and most recently the University of Wisconsin – Whitewater Commencement Speaker. Jen’s book about how she’s lived with passion, grit, and heart is called Self-Motivation Strategies for Women. It’s linked in the show notes for both Spotify and YouTube.
I asked Jen to be on today’s show about setting goals because she practices what she preaches. She became inspired by watching IRONMAN world championships in Hawaii on NBC TV. After that spark of inspiration she set the goal to do whatever it took to make it to the world stage in Kona one day. She accomplished that goal on October 14, 2017 and so much more in life. Let’s hear from our guest, Jen Rulon!
Questions:Take us back to some of the first goals you set for yourself when training for your first IRONMAN.
Did you set different types of goals throughout the year?
How can setting goals help you tackle fears and develop more confidence?
How did you own goals change over the course of your triathlon racing career?
What are your top 3 tips for a first-time IRONMAN athlete?
LinksNail Your First IRONMAN Course by Heather Casey
Buy the book Self Motivation Strategies For Women Becoming a champion in her own eyes
https://jenrulon.com/
Becoming a champion in her own eyes | Jen Rulon | TEDxTWU
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Peak State Fit Experience Episode 3: Coach or Training PlanWith:Peak State Fit Coaches' Round Table featuring Pat Casey, Sibyl Govan, and Tracy Campbell
Welcome to the Peak State Fit experience podcast recorded from Peak State Fit Performance Center, located in Salt Lake City, Utah. You are listening to our third episode! The first season of our podcast will follow the modules in the Nail Your First IRONMAN course, which is now available for $189. The course has 35 video lessons covering the Four Pillars of IRONMAN, Swim, Bike, Run, and Nutrition, plus tips from my 34 years of racing and 20 years of coaching experience. Peak State Fit has placed importance on education since our inception. Our business mission is to share knowledge and empower others through education. Let’s get to the show!
Last week we covered Choosing Your First Ironman triathlon with guest Gillian Micoli. This week we have something special. We are here today with Peak State Fit coaches, round table style, to discuss using a coach or training plan for your first IRONMAN. We’ll hear from coaches Pat Casey, Sibyl Govan, Tracy Campbell, and me.
We have all raced an IRONMAN event and used resources from training plans and coaching. We may be a little biased since we are all coaches, but we are here today to present our objective views on both training formats for a beginner entering the training phase of their first IRONMAN. Let’s get started. I’ll ask you a question, and you have about two minutes to share your thoughts.
Remember, we are returning to our Beginner’s Mindset and speaking to a first-time IRONMAN in training.
Questions:Did you use a coach for your first IRONMAN? Would you make the same choice now?There are different styles of coaching. What do you consider your style to be?What tools do you use to make sure a client making progress?What’s the most rewarding part of being a coach?What are your top 3 tips for a first-time IRONMAN athlete in training?Links:Do I Need a Coach to Train for My First IRONMAN?BY Heather Casey
Nail Your First IRONMAN Course -
Welcome to the Peak State Fit experience podcast recorded from Peak State Fit Performance Center, located in Salt Lake City, Utah. You are listening to our second episode!
The first season of our podcast will follow the modules in the Nail Your First IRONMAN course, which is now available for $189. The course has 35 video lessons covering the Four Pillars of IRONMAN, Swim, Bike, Run, and Nutrition plus tips from my 34 years of racing and 20 years of coaching experience.
Peak State Fit has placed importance on education since our inception. Our business mission is to share knowledge and empower others through education.
Last week talked about the inspiration to do an IRONMAN with guest Kayla Bowker. If you missed that show, head over to listen. Thank you to those that reported a technical error from the show. We know the double audio and hope to learn from our mistakes. Recording and publishing a podcast is all new to us.
We are very excited about this week’s show with guest Gillian Micoli!
Introduce Title - Choosing Your First IRONMAN
Introduce Guest -
Gillian Micoli Gillian has been an endurance athlete since she was 9-years old. Swimming competitively for a swim team that introduced her to her first Kid’s Tri when she was 10-years old. (2 loops on the track, a bike ride on her banana-seat bike, and a nice 500y swim). Her first “real” triathlon was at 19, stepping up her bike game to her dad’s steel-frame Peugeot (equipped with down-tube friction shifters). Since those early days, Gillian has completed 5 full-distance Ironman races. Her first in 2016 in Lake Placid, followed by Mont Tremblant, Waco, St. George World Champs, and Kona in 2022. She currently races for Team Octagon Elite and is coached by Cam Watt out of Brisbane, AU. Gillian graduated from the Simon School of Business with her MBA in 2016. She relocated from NY to Provo, UT in 2019 to work for Qualtrics. She currently resides in Salt Lake City, where she continues to work for Qualtrics on their XM Insights team. She enjoys long runs on trails with her German shorthaired pointer, Miles, and her boyfriend, Andrew.
Questions
Kona! Tell us about your 1st IRONMAN WC!
What race was your first IRONMAN?
How did you choose this race?
Share some insights on doing a destination race vs. sticking closer to home.
What are a few tips to get strong for the hills living in a flat area?
What are your top 3 tips for a first-time IRONMAN athlete in training?
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Welcome to the Peak State Fit experience podcast recorded from Peak State Fit Performance Center, located in Salt Lake City, Utah. You are listening to our very first episode! Inspiration is something we will talk about today. I would like to share why I felt inspired to begin our first podcast and why now. Peak State Fit has placed importance on education since our inception. Part of our business mission is to share knowledge and empower others through education. Last week we launched our first online course, Nail Your First IRONMAN, 35 video lessons covering my Four Pillars of IRONMAN and tips from my 34 years of racing experience. This week we are launching the whole PSF Experience, including Course, Community, Video Coaching, and of course, Podcasts!
Introduce Guest - Kayla BowkerQuestionsWhat Inspired you to do your first IRONMAN?Did you always know you wanted to reach the professional level?How do you stay inspired daily?What are your top 3 tips for a first-time IRONMAN athlete in training? Tell us about your mental performance coaching.Nail Your First IRONMAN
https://www.peakstatefit.com/
https://www.whereyourfeettakeyou.com/
