teamE4E Wellness

E36 - Managing Sodium Loss | Zone 2 | Normalized Power

The guys get into a discussion about training with power and what normalized power, normalized pace, and using power on runs actually means. Some other topics covered are cryotherapy, moov's new monitor, IM Boulder, DZ Nutes and the use of chamois creams, and the normal hodgepodge of information you have grown to expect. Our guest thi week was to be Andrew Weaver but we had some connection issues so we promise to bring him on as soon as we can. This week's music "Off the Ground" by The Re...

E35 - Peter Flagg | Vineland | Training Around Life

Our long time listener and current coaching client Peter Flagg joins us this week to talk about his experience volunteering at Ironman Vineland (a sort of "stories from the Aide Station") and then discuss the trials of training while dealing with that thing called "life".  This week's Music: "Summertime" by My Chemical Romance "Green Tinted Sixties Mind" by Mr. Big

Episode 34 - Training and Thyroid Issues with Dr. Jennifer Cultrera

Dr. Jennifer Cultrera of Florida Cancer Specialists joins us this week to talk about thyroid issues and metabolic efficiency, especially surrounding the training and racing issues John has been having as a cancer survivor. Lots of sciency stuff this week, which always makes Randy happy. We also follow up on some questions about carb loading and deciding what bike is best to use in a race. This Week's Music: "Gonna Take Some Time" by LEN "Steal My Sunshine" by LEN

Episode 33 - Endurance Hydration: You May Have a Drinking Problem

Time for everyone's favorite subject this week. No not NUTRITION, but it is a part of it. We are going to discuss Hydration, what it means to really hydrate for a race both before, during, and after, as well as some tips on getting the water you need into your system to perform best on race day and in training. We also touch on a question from client and friend Pete Flagg about bike computers and radar. Plus a few football stories, because it's our show and we can ... :-) This week's musi...

Episode 32 - Let's Talk about Running

Of all the things we get questions about, there are two areas that are at the top; Nutrition and Running. Since we have talked a bit about nutrition recently, and will continue to do so, this episode we are going to talk about running, how to get faster, and what to do when the aches and pains hit (especially to us big guys). Both John and Randy had events this past weekend, so there will be discussion about Randy's ride and John's duathlon (and a short rant about the start of the races). ...

Episode 31 - Metabolic Testing | Triathlon on the Cheap

The guys are following up on the metabolic testing Randy conducted mentioned on Episode 30 with some hard results. Then, as promised, a discussion starts around the cost of triathlon and how to get through races and training spending less money. Featured Music: "Devil's Haircut" by Beck "Non-Stop to Nowhere" by Faster Pussycat  

Episode 30 - Deciphering TrainingPeaks | Randy Gets Tested

After numerous questions regarding the measurements in TrainingPeaks the guys try to help you (and themselves) decipher what the numbers mean and how to best use them. After that Randy tells us about his try to get his metabolic efficiency tested and how it came out. This week's music - It-s 80's RETRO time!!! "Bang Bang" by Danger Danger "Don't Treat Me Bad" by FireHouse  

Episode 29 - Buffalo Springs Report | Metabolic Efficiency | UCAN Follow-Up

Randy brings is his race report from the last minute decision to race a 70.3 and his first time use of UCAN. Discussion of Metabolic Efficiency and getting tested, with a shout out to the Tri Shop in Plano, Texas and Triple Threat Tough. The music this week is Elvis Presley in honor of the passing of Scotty Moore yesterday at the age of 84. Scotty was the guitarist on Elvis' early recordings and his first manager.  "That's Alright" "Blue Suede Shoes"

Episode 28 - Health Zealots and Sacred Cows

We all know them. The people on social media who are so adhered to an ideology that anyone questioning it is seen as a threat and attacked. Vegans attacks Paleo. Paleo attack Vegans. Podcasts appear to combat a whole line of thought (Evil Sugar Radio). Both John and Randy have dealt with this both in the past and recently. This episode discusses what drives that reaction, the issue of the "sacred cow", and best ways of dealing with it when confronted with it personally. We also offer our co...

Episode 27 - A Chat with Generation UCAN

Well, Randy went and done it, and the folks from Generation UCAN got in touch with us to discuss his issues and the science behind their product. LOADS of good information await, even if John could not be present for this one (damn "real life" got in the way). They were also gracious enough to setup the code FATSLOWTRI for 15% off at generationucan.com/store, or go straight to store.generationucan.com/fatslowtri to have the code autopopulate at checkout.  

Episode 26 - Tahoe Recap | Hot & Humid Racing | Lubbock

After a week off riding (John) and vacationing (Randy) the guys are back with a summary of Tahoe, Randy's (idiotic) decision to enter a 70.3 in two weeks and his projected time, the effects of heat and humidity on race performance, and revisiting the racing wheels discussion.

Episode 25 - Last Second Racing | Becoming a Drug Dealer

John is about to leave for the Tahoe Century Ride and is having anxiety issues, which Randy attempts to quell. Travelling is not a comfort zone for John it seems. Dave Baldwin talks John into a race the weekend after the Century, a sprint Triathlon in Dunedin, Florida, which is the day after a sprint Triathlon in Crystal River, FL. Without his trusty road bike Buzz (still making it's way back from Tahoe), John has to go back to his TT bike (Gunner), which he has not ridden in almost a year....

Episode 24 - Sports Drink | Weight Loss | Lake Tahoe

We received listener questions on weight loss from Carolyn Miller, and have a few opinions on the bottom dwellers calling themselves triathletes who disparage racers that have shortened events. But the most important thing is Randy's homemade fuel! Vote to get John on the cover of Runners World here: http://coversearch.runnersworld.com/entry/308 This Week's Music: "Charisma" by KISS (Gene Simmons) "Dirty Livin'" by KISS (Peter Criss)

Episode 23 - Caffeine | Red Bull | Gear Ratio

More important information this week from the brilliant minds at Fat Slow Triathlete. Listener Carolyn Miller asks about the use of Red Bull and Caffeine, and we are more than happy to help her out. Additionally, Super Fan Meaghan Nana-Sinkam sent us some articles just as John was answering the same questions at his job, basically how can a marathon runner have heart issues and does being thin equal being healthy (hint: it doesn't). This week's Music: "Pencil Thin Mustache" by Jimmy Buffett

The Weekly Burn with Dave Baldwin (#1)

In a new segment that will appear throughout the training cycle, Dave Baldwin joins John to discuss his training while working toward Ironman Augusta 70.3. In the coming weeks, months, years, John and Randy will bring on the athletes they coach to discuss their training plans, issues, successes, and challenges. But not before John shares his bike fit story from earlier today and why you need to be careful about the shops and people working on your bikes. This week's music: Theme Music: "T...

Episode 22 - Geeking Out on Nutrition Science

After almost an hour of banter and music discussions, John and Randy get into the weeds on nutrition while racing, discussing UCAN, Gatorade, the myth of carb loading, cognitive dissonance, and making your own sports drink.   This week's music: "Life on Mars?" by David Bowie "Sweet Talkin' Woman" by ELO  

Episode 21 - Cycling Gear | Wheels | Goats

We get into the weeds this week about some cycling gear and training, especially wheels, with Randy making the argument for less expensive brands available.  What are best exercises for improving your cycling? And are they even worth it in the long run? Prince ... we had to talk about Prince ... Goats ... we had to talk about Goats ....  This weeks music: "Pepper" by the Butthole Surfers "Hammer to Fall" by Queen  

Episode 20 - Racing Weight | Heart Rate Training | Slow Twitch Muscles

Loads of information in the show this week, from getting heart rate under control during training, to using Racing Weight calculator by Matt Fitzgerald (www.racingweight.com). John and Randy also deep dive into muscle fibers and the folly of trying to beat genetics. Oh, and some Walking Dead spoilers at the end ... This weeks music: "Insane" by Ace Frehley "Faster Than the Speed of Night" by Bonnie Tyler

Episode 19 - Swimming | Fear | Heart Attacks

John and Randy get into some deep discussions about swimming after a couple of comments from a listener up in Canada facing her first open water swim. The talk turns to what fear is, overcoming what scares you, a few race stories, how to escape an alligator attack (or a potential one), and a Top Ten list for preparing to SwimSmart courtesy of Ironman. Songs this week: "Drown" by Theory of a Deadman "A Dip in the Ocean" by Fountains of Wayne

Episode 18 - Incentives | Goal Setting | Triathlon Program Essentials

This week John and Randy discuss Goal Setting and how that can both help and hurt you in training, racing, and in work, and then discuss Incentives and how both negative and positive rewards work. Randy put together his Top 7 Triathlon Training Program Essentials. Great tips here! Progressive and Periodization Unloading Weeks Progress should be measured (Time Trials) Specific to the Race entered Should Build Confidence Should be FUN Should fit INTO your life, not take it over Songs ...

Episode 17: Tri Clubs | Coaching

Did you miss us? Randy and John discuss the politics of Tri Clubs, how they are useful and how they are not, training breaks, regaining form, coaching clients and how to manage them. 

Episode 16: Reshaping Training Plans | Yoga | Paradigm Shifts

In this week's show John and Randy talk about the Ironman University curriculum and how it can be changed to meet the needs of the heavier athlete, the effect of Yoga on training results, and the paradigm shift in the nutrition debate over the last few years away from Calorie In Calorie Out (much the chagrin of old school nutritionists everywhere). We also get a special visit during the show, but that's a surprise.

Episode 15: Randy Messman | Coaching Philosophy | Mental Training

Randy is back for a discussion about coaching philosophy, developing a personal one, and handling the mental challenges of racing and when life makes plans change. Some great in depth discussion about handling burnout as well as some deep conversations about the best workout songs, movies to watch on the trainer, and as always, a few Sea Stories

Episode 14: Phunt Talk | Meaghan Nana-Sinkam | Monica Farling | Carl Perkins

Friend of the show Meaghan Nana-Sinkam is back but this time she brought friends! Meaghan recently ran the Phunt 25k and is coming on the show to share her experience running the event with friend Monica Farling, and also brought with her course director Carl Perkins (is he related I wonder??) to give us some history of the race and where it is going in the future. Results of the race can be seen on the TrailDawgs website http://traildawgs.blogspot.com/

Episode 13 - IronFire | Randy Messman

Randy Messman is back to share the January challenge called IronFire hosted by the Octane Athletics podcast with his co-host Dave Jimenez (http://www.octane-athletics.com/ironfire).

Episode 12 - Mailbag | 2016 Goals

A short one to start off the new year. Answering a few questions some listeners had and talking about what 2015 was and what we hope 2016 is going to be.

Episode 11 : Sea Stories with Randy Messman

Randy Messman joins me this week to discuss his improvement from 2014 to 2015 in Ironman racing, coaching, and how he handles the off-season. Randy was technically my first guest on this show but that was a rebroadcast from an earlier effort last year. Join in as we catch up with the co-host of the Octane Athletics podcast.

Episode 10 - Freedom at Point Zero | Meaghan Nana-Sinkam

Starting over again after years of trials is never easy, but sometimes needed. Following up on a recent blog post, I am joined once again by Meaghan Nana-Sinkam to discuss recent races, trials, tribulations, and how I am starting to see the light on the other side. We also talk about Meaghan's recent racing exploits and what it means to run ahead of expectations.

Episode 9: A Chat with Meaghan Nana-Sinkam

A longtime friend of the Back of Pack Endurance Show, Meaghan joins me tonight to kick off the true stand-alone Fat Slow Triathlete show with tales from the Runner's World Festival this past weekend. 

Episode 8 - Mailbag

John opens up the mailbag to answer questions from readers and listeners in an n=1, John kind of way.  Hope you enjoy it ... 

Episode 7 - Rob Bozovich

Rob is a longtime listener and supporter of the show going back to the IM Year One day and into my solo work recently. Always will give input and a fresh perspective, I figured it was about time to have him actually ON the show since he just finished a 70.3 and all. I could honestly talk to Rob all night, so we will have to have him on once again. Use Up/Down Arrow keys to increase or decrease the volume. On Saturday, October 10th, Rob will also be involved in race entering its 5th year, a ...

Episode 4 - Coaching Session with Meghan Fanning and Jennifer Cultrera

You are invited into an online session between Jennifer, me, and our coach from ZenduranceNow, Meghan Collins Fanning.

Episode 3 - Meaghan Nana-Sinkam

Episode 2 - Dave Baldwin

Super Fan Dave Baldwin joins me tonight to talk about his journey, especially since having to go back on the road for work. We talk about: Struggle with training while working on the road Iron Cowboy in 6 states Reinvest in commitment to health and training. 23 and Me DNA test and looking to do DNA Fit and PH360.me Thyroid questions.