In honor of this podcast traveling to Germany for Challenge Roth, we decided to answer your questions on "all things 140.6." And we got so many questions about the Ironman distance that we had to break this episode into 2 parts. This first part focuses on the logisitcs of training for a full Ironman. How do you know when you are ready for one? What is the time commitment needed to train for one? Does the time commitment vary if you are a beginner or at the pointy end of the spectrum? And how do ...
Jun 25, 2025•48 min•Season 4Ep. 168
This episode focuses on what happens outside of the comfort zone when you CHOOSE to do the hard thing. Whether that’s a workout, a race, or a new experience, Amy and Angela talk about why you should deliberately seek out challenges that humble you, that excite you, and that take you back to being a beginner. To remember the feeling of what it’s like to be NEW, to be curious, and to just show up with NO expectations… no time goal, no podium goal. To show up to learn and to have fun. Because somet...
Jun 18, 2025•52 min•Season 4Ep. 167
In this week’s episode, we focus on finding the balance between wanting to perform and do our best AND trying not to sweat the small stuff. Sometimes the key to getting through a tough workout, race day nerves, or comparing yourself to others is simply zooming out . So how do we find the balance between being competitive and staying grateful for what our body can do? Because yes, it’s okay to want more—but it’s also okay to pause and say, “This is enough today.” Whether you’re chasing a PR or ju...
Jun 11, 2025•48 min•Season 4Ep. 166
We sat down with coach, athlete, and teammate Sarah Didier, fresh off a massive ride at the UNBOUND 350XL, where she battled the Flint Hills, sleep deprivation, and 350+ miles of brutal gravel to finish 5th overall 🥇🔥female! From pre-race mindset to the darkest moments on course, Sarah shares what it really takes to survive — and thrive — in one of the toughest gravel races on the planet. She also shares her training leading up to Unbound, what gear and nutrition she brought (and chose not t...
Jun 03, 2025•1 hr 11 min•Season 4Ep. 165
Training during race season often means longer workouts, more volume, and sometimes more speedwork, as athletes try to find peak fitness for their "A" races. But intensity and volume can increase the risk of injury, so in this episode, we talk to athlete and physical therapist Christine Saleeba. Christine gives us her biggest tips to try to avoid injury, from a PT perspective. Also, toward the end, we do a rapid fire "hot takes" on all things PT, which gets a little controversial. :) Have a list...
May 28, 2025•50 min•Season 4Ep. 164
A DNF (did not finish)— three letters that can feel like a gut punch to any athlete. Whether you're a seasoned triathlete or toeing the start line for your first ultra, not finishing a race can feel like failure. But it isn't . In this episode, we talk about Angela's experience at Ironman Lanzarote and get real about her DNF. She was fit and ready to race at the start, but as we know, race day contains highs and lows and that is the beauty of sport. We also talk about DNFs- what they mean, how t...
May 21, 2025•58 min•Season 4Ep. 163
Cancelled swim, high wind warnings, rain, and a tornado warning that shut down the race completely for those who had't finished (which was a lot of people). The 2025 Gulf Coast 70.3 was a doozy! In this episode, Amy and her three teammates and friends recap the training and the race. Two athletes raced solo and two relayed the race, which gives an interesting perspective to the recap! Have a listen!
May 13, 2025•1 hr 2 min•Season 4Ep. 162
This is the episode you were waiting for! The third part in our "Learn to Love Series" with Guest host Lindsay Long. The swim portion of of tri training and racing can be tough. Unlike biking and running, where more volume, speed, or strength work can translate to faster times, swimming often doesn't work that way. Add in how much time swim training can take and the fear of open water...and well...we won't go on. Because this episode is about learning to love the swim! Some topics covered: Overc...
May 07, 2025•1 hr 3 min•Season 4Ep. 161
What is the first thing you think of when you are asked- "Are You Race Ready?" For Angela, it's all about organization and equipment. For Amy, it's about mental preparation. Perhaps for some athletes, it's about feeling fit or getting in enough swim yards. In this episode, we talk about how to know if you are race ready and what being ready to line up at a start line actually means. Lots of great insights in this one. Have a listen!
Apr 30, 2025•45 min•Season 4Ep. 160
"Right on Hereford, left on Boylston." To those who have run Boston, or are hoping to run Boston one day, that phrase can give you goosebumps AND the push you need to finish one of the most historic races in the world. Special guests Veronique (V) Ranger and Seamus Woods are back for a second time to recap their amazing Boston performances. They both had different builds this year than last year and V had a new coach, as well. From race build to finish line, we talk all things Boston in this epi...
Apr 23, 2025•51 min•Season 4Ep. 159
Athletes often use the terms PR and PB interchangeably- personal record versus personal best. But do they really mean the same thing? In this episode we talk about what your personal best means- how to find it, how your PB changes as you age, and how you can keep seeking personal bests, despite what a time clock shows. Have a listen!
Apr 16, 2025•51 min•Season 4Ep. 158
Special Guest Laura Moretti Reece, RD is back and this time, she is setting the record straight on athlete nutrition. What is myth, what is fact and what is..."well it depends." And some of her answers will surprise you! Laura is a registered dietician who works with athletes (male and female) at Boston Children's and has her own nutrition practice. Some topics we cover: Fasted Workouts? Do all workouts need to be fueled ? Do we all need electolytes? Can you eat dinner late or eat before bed? Cr...
Mar 31, 2025•55 min•Season 4Ep. 157
Next up in our "Learn to Love" series- the run. Are you someone who spends your triathlon looking forward to the run, or resigned to it? Have you been in a running funk lately, or just find running hard? This episode is for you! Some topics covered: Overcoming physical challenges while running Improving run form Embracing off-road running Love the walk break! Let go of pace Mindset matters Have a listen!
Mar 25, 2025•34 min•Season 4Ep. 156
Which of the three triathlon disciplines is your favorite to train and race? What about your least favorite? In this three part series, we will address how to love the discipline you perhaps like the least. Or maybe you are in a rut with the swim, the bike or the run and can't find the motivation you used to when training. Today we tackle the bike. Topics covered: Overcoming fear Knowing your way around a bike The joy of riding Off road Safety on the road Metrics and Mindset Reality vs expecatio...
Mar 17, 2025•42 min•Season 4Ep. 154
Have you ever felt like you have trouble buidling friendships with other women? Or perhaps you feel like some women don't connect with you or understand you? In this episode, we take an honest look at why women might be hardest on each other and why sport can often shine a bigger light on this issue. We dive into not only why that might be happening and but also what you can do about it. Topics covered: Women’s perceptions of other women Understanding biases in women’s relationships Queen Bee sy...
Mar 04, 2025•56 min•Season 4Ep. 154
It's that time of year! Training is ramping up, with some athletes deep into a race build for early season races. You buy new gear, dream of PRs, and consistently check off workouts in you training plan. However, none of those things matter unless you are nailing the basics. And if you are not getting enough sleep, or not fueling, or mistaking quantity for quality-- then you really have to be honest with yourself and realize that it doesn't matter how many intervals you do, it's possible that yo...
Feb 25, 2025•49 min•Season 4Ep. 153
We all know that growth happens outside the comfort zone or that the "magic" happens outside the comfort zone. And we athletes might feel like we have succeeded in pushing ourselves past the comfort zone in our workouts and our races. But we are here to challenge that notion. How do you know when you are in the comfort zone? What are the signs? Even if we push ourselves in training, does that really mean we are out of our comfort zone? And how do fear and vulnerability play a role? We challenge ...
Feb 18, 2025•53 min•Season 4Ep. 152
It's easy to be grateful when life is going your way, but is it possible to be grateful in the moment for life's challenges? In this podcast, we discuss how you can transform your mindset by searching for gratitude in sport and life. Some topics covered: Transforming negative experience Finding growth in adversity Embracing the present moment Quiet confidence The power of goals and transformation Embracing the journey over the outcome...
Feb 11, 2025•58 min•Season 4Ep. 151
We are back with Part 2 of our body image podcast. We start with the pressure of appearance in professional sports and then move into understanding the relationship of weight and performance, and how to build healthy eating habits (no matter if your goal is weight loss, performance, feeling good, or all three). We discuss focusing on health over aesthetics but also acknowledge the importance of feeling good in your body. We went down lots of paths in this episode so have a listen!
Feb 04, 2025•52 min•Season 4Ep. 150
In this episode, we have an open and honest conversation on body image and sport. This episode was so long (and we could have kept going), that we are putting it out in two parts. In Part 1, we talk about body image and its impact on athletes and the pressure of performance. We delve into how childhood affects the way we see our bodies, as well as societal influences on body image. We even talk about Ozempic and debate about whether or not the era of "body positivity" is over. A must listen for ...
Jan 28, 2025•50 min•Season 4Ep. 149
In this episode, we explore the idea of being a lone wolf- whether that means training alone, or if you are single, or if you feel like you are alone even while in a relationship. We dive into how to communicate with supportive and unsupportive partners; how solo racing and training can instill confidence; how to balance time and relationships; and how to embrace independence and self-love. Have a listen!
Jan 21, 2025•50 min•Season 4Ep. 148
Season 4 of the IRLAG podcast is starting out with a bang (pun intended)! How does being an athlete affect sex and libido? Does it differ by gender or training season? We talk about all of this, plus the topics below. Trust us, you don't want to miss this one! Sex as a performance booster The role of sleep and stress in sexual arousal Understanding emotional connection Role of communication Supplements Saddle sores and other physical issues Tips for enhancing your sex life as an athlete...
Jan 13, 2025•1 hr 1 min•Season 4Ep. 147
In our last episode of 2024, we ask the not-so-simple question of "Did You Get Where You Needed to Go?" Perhaps it wasn't where you wanted to end up, but is it where you NEEDED to end up. We also talk about the two different interpretations of the word "need," and how that impacts how we view want vs. need. And on another note, THANK YOU for listening to us for another year! Please hit that follow button, share the podcast, and we will be back for season 4 in 2025!
Dec 27, 2024•45 min•Season 3Ep. 146
What happens when pain and injury become chronic? When the structural issues have healed and when doctors and PTs can't find anything else wrong, yet there is still pain? In this episode, we dive into the pain/brain connection as it relates to athletes with special guest, Daniella Deutsch. Daniella is the Co-Executive Director of WellBody Psychotherapy and the Co-Founder of the Pain Reprocessing Therapy Center. Topics covered: Understanding Pain Reprocessing Therapy Structural vs Neuroplastic Pa...
Dec 17, 2024•1 hr 10 min•Season 3Ep. 145
December is a strange month in the athlete universe. Most athletes have come off a rest block or are about to take one; the days are almost at their shortest of the year; winter training groups might be on holiday break; and there may or not be any rhyme or rhythm to training. We are here to help you through this month. Topics covered include how to come off a rest block, planning 2025, coaching, how to handle training in December, and if Angela and Amy can punch each other in a boxing class ;)....
Dec 09, 2024•46 min•Season 3Ep. 144
Angela and Lindsay Long (coach and athlete of Angela's) join Amy for a race recap of Ironman Cozumel. And although there is talk of the gorgeous swim, the 3 loop bike, and the hot run, the conversation detours into adjacent topics- how to do 3 Ironman races in 4 months, colliding with a truck (!!), and debates on carb consumption and hydration and fueling. So much is covered in this podcast and a massive congrats to both Lindsay and Angela on their strong performances to wrap up their 2025 seaso...
Nov 26, 2024•1 hr 10 min•Season 3Ep. 143
In this inspiring episode, we sit down with Suzanne Dyer Wise an 80-year-old triathlete whose journey redefines age, endurance, and the human spirit. We talk about how she got started in sport and triathlon; her training routine and how she keeps herself healthy and strong; her involvement in helping those in recovery on Cape Cod; and her last race at USAT Nationals where she placed 3rd in the nation and is now going to Worlds in Australia in 2025. Suzanne shows us what it means to push the boun...
Nov 18, 2024•52 min•Season 3Ep. 142
The end of the season is a good time to think about what worked and did not work, in terms of training, racing, and then budgeting for all of that training and racing. In this episode, we talk about how to save money and time in these aspects. We give concrete examples for how to structure a week, the bare minimum equipment you need to succeed, and other tips and tricks for time crunched and budget conscious! Have a listen!
Nov 11, 2024•52 min•Season 3Ep. 141
The tag line of the Norseman Triathlon is “This Race is Not For You.” The Norseman is a full distance triathlon in Norway comprised of a freezing cold 2.4 mile swim, over 10,000 feet of climbing in 112 miles, and a marathon with a hill called “Zombie Hill.” Over 5000 people apply each year for only 250 slots. So what motivated Frankie Forzoni, as a newbie triathlete, to enter the lottery and claim her spot? Her story is incredible. She was hit by a car in 2020 and had serious injuries, began swi...
Nov 04, 2024•1 hr 6 min•Season 3Ep. 140
This past weekend, it was the men's turn to have their World Championship at Kona, and Angela was there for the race week build and for race day! She tells us what the vibe was like, the pre race details, and what she saw on the ground on race day. We also discuss the merits of a split World Championship. Lots of great performances on race day on a tough course. Have a listen!
Oct 28, 2024•48 min•Season 3Ep. 140
