Okay, ladies and gentlemen, welcome back to another episode of the podcast. Before we dive into the topic of this episode, which is all about Ironman Prep season three, that I'm officially in the prep as of right now.
At the time of this recording, this is my second day being in prep.
So this whole episode is going to be talking about the what, the why, the how, of all things Ironman Arizona on November 16th.
So we'll dive into that.
But before we do, two updates.
The first is a book update.
So my book, Go One More, it launched, it went live June 24th, 2025.
25. And I just want to say thank you.
You guys supported the book launch in terms of pre -orders and then launch week, you guys showed up, you bought the, the audio book on audible, the paperback, the hardcover Kindles, and you guys showed up and supported in so much of so much of a magnitude that you helped me become a New York Times bestseller.
We officially hit the New York Times bestseller list last week.
That was my goal. And for me, that is a huge accomplishment.
And I truly could not have done that without you guys showing up, pre -ordering the book, ordering the book, supporting the feedback, the reviews has been amazing to see and witness.
And I appreciate you guys so much. So thank you for supporting the book launch. Thank you for helping me hit the New York Times bestseller list. We did it.
We did it together.
Like I've told you guys, I was working on the book going more for over two few years now.
So it was a long time coming to release it into the world, but then to hit the list, that was just the icing on the cake.
So that's update number one, New York Times best seller.
Update number two, again, want to thank you guys.
We are in right now the second day of the BPN summer sale.
So this year, the BPN summer sale was July 7th and July 8th.
And you guys, again, showed up and supported.
As many of you know, we only do two sales a year.
That is our annual summer sale.
And that is our annual Black Friday sale.
20 % off the entire site.
and our goal every year is to beat the previous year's numbers.
That is our goal. We set these stretch goals and we have a lot of data and insights that guide us towards setting these goals.
Yesterday, the first day of the sale, we surpassed the summer sale of 2024 the entire first day last year in the first 19 minutes yesterday, we surpassed the first day of the 2024 summer sale, first day sales in the first 19 minutes yesterday.
It was wild to watch and witness and see all the orders rolling in.
Just in the first day, we had over 27 ,000 orders, 27 ,000 orders.
We've plussed up our warehouse team.
We have 18 packing stations in the warehouse right now.
We brought in a lot of temporary help and support and our goal is to get those orders down as fast as possible, but we are mind blown just watching the traffic on the website yesterday.
We had about 20 ,000 people on the website yesterday when we went live.
And those orders just rolled in like crazy.
The number one selling product yesterday was G1M Sport Plus.
And we sold about 12 ,000 units of G1M Sport Plus yesterday.
yesterday uh the second best -selling product was creatine creatine monohydrate then I believe it was whey protein and then go gels uh and gm sport but gm sport plus crushed yesterday so those are my two updates your time's best seller and uh our summer sale huge success uh the the most Most successful day of BPN history was yesterday.
We had 170 ,000 sessions on our website, which prior to that, the largest number of sessions on our website in one day was 140 ,000.
So we beat our previous record by 30 ,000 sessions on the website yesterday.
So a lot of records broken.
broken and it's been a great summer so far for not just myself but the the bpn team and family as well and we have a bunch of other celebrations coming up this coming weekend we're celebrating my daughter's third birthday and then my birthday is August 1st. I'm turning 35 years old this year, 35, five years away from 40.
And then 10 days after my birthday, my son, Nico, turns one.
So between my daughter, myself, and my son, the three of our birthdays are in less than a month timeframe, just stacked.
Charlie, myself, myself, and then Nico.
So we're about to celebrate their birthdays and my birthday here in the next couple of days and weeks.
Iron Man Prep season three.
It's official. We're in it.
The what? Iron Man Arizona, November 16th, which means we're about 18 weeks away right now.
It's in Tempe, Arizona.
If you're unfamiliar with what an Ironman triathlon is, it's a 2 .4 mile swim followed by a 112 mile bike and a 26 .2 mile run.
You finish it all up with a marathon. The swim at Ironman Arizona is in a lake.
It has a rolling bike course and a rolling run course.
It is a fast course.
From what I understand is a very popular course.
Weather is great that time of the year in Tempe, Arizona.
Based off the Ironman website, water temperature average will be 61 degrees.
So we'll be wearing wetsuits.
The high of the air temperature is estimated to be about 65 degrees Fahrenheit.
And the low air temperature is estimated to be about 53 degrees Fahrenheit.
So great racing conditions, great weather in the fall.
My first Ironman ever was in early November of 2019.
and that was in Florida, so it was still nice and warm.
That was an ocean swim, obviously, but I'm really excited.
I'm really excited to be back in Ironman prep.
I'm really excited to race and throw down in Tempe, Arizona in about 18 weeks.
And moving into the why, why, if you would have asked me a few months ago, when my next Ironman race was going to be, and there were actually, I mean, there had been people for the last couple of years asking me when my next triathlon and when my next Ironman was going to be.
If you would have asked me a few months ago, I would have said, it's not even on my horizon.
It's not a thought.
It's not a question.
For the last couple years, I've been saying, at some point in the future, I will consider and explore triathlon in an Ironman again.
But it wasn't something I was itching to do.
It wasn't something that I was being drawn and called towards.
And why? Why not? and then why so, why now?
I think one of the reasons I haven't been interested in triathlon or Ironman's last couple of years is really just because I understand and I know how demanding training for an Ironman is.
It requires a tremendous amount of training, training, running, cycling, swimming, strength.
It's time demanding.
It's energy demanding.
It will wear on you for sure when you're training anywhere from 16 to 20 plus hours a week.
It's a lot. And deciding and committing to an Ironman triathlon and a prep that has to be something that is very deliberate and thoughtful and much to be considered.
And one of the reasons I haven't even considered it the last couple of years in full transparency and honesty is just because my life responsibilities these last couple of years have been a lot.
They've grown significantly.
significantly, you know, this prep will be much different than my previous fitness preps and, and more so specifically, uh, triathlon Ironman preps because my life looks different.
But over these last three years, you know, the business has grown.
Business responsibility has become greater.
My family has grown.
Family responsibility has become greater.
As I mentioned my daughter turns three this coming weekend.
My son is turning one next month.
And I really want to be, and I've wanted to be a present, committed, active husband, father, business leader.
That's why I haven't these last couple of years.
and I just wasn't I wasn't uh I didn't feel that that bite that bug to jump into another prep I wasn't ready to commit to what was required to prep for an ironman triathlon because I don't want to just do a triathlon I don't want to do a sprint I don't want to do an olympic distance I I don't even want to do a 70 .3.
If I'm going to do it, I want to do the whole thing.
140 .6. The full Ironman.
No half, no shorter distances.
I don't want to just do a triathlon.
I want to do an Ironman if I'm going to do it.
So why now? Now, to be honest, when I got injured earlier this year, I was training for grandma's marathon. I was going into a big marathon prep and I had a leg injury, which was really caused from the car accident I was in a few months ago, getting hit by a car while running in December of 2024.
And then I jumped right into prep, probably too early for a marathon. And the injuries I sustained from that car accident, getting hit by that car, and then as volume increased in marathon prep, my leg just gave out.
I had to take about six weeks off of running completely.
And when I stopped running to let my leg heal, I started cycling again and I thought I was going to hate being back on the bike.
And it was the complete opposite.
Being forced to be back on the bike, I loved it.
I loved the balance of aerobic conditioning and muscular endurance, muscular strength that you can get from different types of workout on the bike, especially the smart trainer.
I used the Wahoo kicker.
So I'd wake up every morning.
I'd go in my garage, hop on the trainer.
I would do a ride. I would just select a workout with N -Swift and I would do a ride anywhere from 60 to 90 minutes.
And I would choose either endurance ride or a sweet spot workout or VO2 max, a big year work, working on some strength.
And it hit me during that time period where I I couldn't run of, oh, this is why I love to be on the bike.
I forgot what this felt like.
So that's, I think, where it started entertaining my mind and my interest a little bit.
I was like, I think I could actually spend some more time on the bike.
And then my leg healed up and I started running again.
and I was cycling less, but I kept thinking, man, I want to get back on the bike.
I want to balance these two.
And the thought of jumping back into marathon prep wasn't very interesting to me.
I wanted something different.
I wanted something new and challenging.
And that's where the thought of Ironman started and it just started entertaining my mind a little bit again and I thought on it for a while and I thought on it, I didn't share any ideas with anyone I didn't want to put it out there into the world or my inner circle of people to be influenced in one way or the other I wanted to truly make this decision on my own and one morning I run, it just hit me I said to myself, alright we're going to do this we're going to go back into and Ironman prep.
And I'm so excited.
I'm so excited. But this prep is going to look different.
I'm going to preface that right now.
I've learned a lot of these last couple of years.
And I mean, I just wrote my entire book on all of these concepts and these life transitions that I've navigated from getting married to becoming a father, to growing and scaling a business and leading a team of people.
This prep is going to look different.
In my past life, before the business wasn't as large as it is now, before I had kids, I can be very selfish with my time.
So when I went into Ironman prep or I went into previous fitness preps, I could be very selfish and that could be the priority of my life and all other things would show up secondary to that one thing.
I can't do that this time.
The priorities in my life or my business, the people in that business, the team, my My family, my wife, my kids, in no particular order.
It is family first, business second, and then it is Ironman prep.
So I'm going to make sure throughout these next 18 weeks that I'm very intentional and deliberate with how I'm spending my time, in my energy, how I'm showing up for my business, in my team, in my family.
So this prep will look different than previous fitness preps have been executed.
And I share that just to be very honest and set expectations.
I'm speaking to myself right now.
I'm setting expectations for myself.
Now that does not mean I'm not going all in on this prep.
As I've talked about in my book, there's a difference between being all in and all consumed.
This prep will not consume me.
I will not be all consumed by this prep, but I will be all in.
I will be and I am committed to putting in the work, hitting all of my workouts, ounce, making the time to get in the training sessions that I need to be fully prepared to tow the line from November 16th, 2025 to throw down at Ironman Arizona.
But I will not execute in that way at the expense of the business, the people in my family.
That is, in my opinion, and like I said, why I wrote the book, that is go one more.
Being committed will look different through different seasons of life.
And just because you have, and I have, responsibilities and priorities that sit above and before my fitness, these goals, my training, it doesn't mean you can't set, and I can't set very ambitious personal goals and go after them.
The process might look a little bit different, but it's not an excuse.
It is not a reason to not pursue.
The pursuit might just look a little different.
This pursuit to Ironman Arizona should and will look different than my Ironman prep did in 2019 and my Ironman prep in 2020, 2021 did.
That's just the reality.
And to be honest, another reason I want to do this Ironman is I'm ready for a fitness challenge that excites me, that's aligned with a BPN mission, and it humbles me once again.
Like yesterday, my first workout back in this prep was a one hour run in the morning.
I did eight miles and I had a 90 minute session on the bike in the afternoon.
That was an endurance focused session that I did on the smart trainer on Zwift. And I did 20 minutes of core work.
And I woke up this morning, legs pretty trashed, very heavy.
I did eight miles this morning, a one hour run.
And I was feeling yesterday's work.
There is some work to be done over these next 18 weeks to get back into into peak triathlon, Ironman racing shape and conditions.
It's going to be humbling.
It's going to be a lot of fun.
It's going to be a lot of hard work.
And I'm super excited.
It puts me back in the position of being a student once again and learning things all over.
Remove all ego and humble yourself.
And if you're anything like me, I need short -term and long -term goals.
The goals that we established here at BPN earlier this year that are aligned with our vision are 10 -year targets.
We have these long -term goals, 10 -year targets that we're working towards.
And then we'll establish short -term goals throughout that help us get to those 10 -year targets.
targets. Those are my professional endeavors and ambitions.
But I like to set up my personal life in the same way where I have this vision.
And that vision is made up of the three components that we've talked about, core values, purpose, goals.
And then along the way, setting up short short -term goals as well that align with that vision to help me get to my long -term targets and to keep the process exciting and entertaining.
I need something that I'm constantly working towards.
I'm a person who thrives through a process of achievement.
I want to go out and achieve.
And I get a lot of reward internally internally from achieving things through a long and painful and challenging process.
And once I accomplish one thing or a few things, I need to set new targets on the horizon to keep working towards.
And I have to do that because it keeps life exciting, but it also is very very fulfilling for me and brings joy and happiness and satisfaction.
I'm an individual that needs to be constantly working towards something because if I'm not, I feel lost. I feel like I have lack of direction and purpose.
I've just learned that about myself over the years.
I need something that I'm constantly working towards short -term targets and long -term targets.
That keeps me motivated.
That keeps me disciplined.
That keeps me excited.
That keeps me in the fight.
I don't want to ever be taken out of the fight because as soon as I'm taken out of the fight, that drive starts to dissipate.
That focus starts to become a little blurry.
Keep yourself in the fight by setting these short -term goals and targets that are aligned with your long -term goals and targets.
Now, my first Ironman ever, let's go back a little bit and talk history before I talk about how I'm training for Ironman Arizona.
The first Ironman I ever trained for was Ironman Florida in Panama City.
Like I said, it was November of 2019.
2019. And I've shared this story before, but I want to share it again.
You know, when I got in the army in 2017, I said, I will never run a day in my life again.
And I didn't just say it.
I recorded it and publish it in a YouTube video.
I will never run a day in my life again.
I said that. And it's funny because if you look at my my life since that moment, it has been driven through running and endurance training.
So I didn't run for about a year after I get out of the military.
And I felt this itch and I signed up for the Austin marathon in 2018.
And that's where I caught the bug.
And the following year, I did the Austin marathon again.
And from there, I wanted to do something more challenging because I was inspired by this clip that I watched on YouTube.
And this clip was from the 1982 Ironman World Championship in Kona, Hawaii.
And there was this competitor.
Her name is Julie Moss.
And there's this famous clip of her body breaking down and giving up on her as she tries to get across the finish line of the Ironman World Championship in 1982.
Her body was literally giving up on her.
Full body seizures and cramps.
She was literally crawling to get across the finish line.
And I watched this clip in, it was either 2018 or 2019.
I saw it for the first time, and I remember thinking to myself, I want to experience something this hard and challenging.
When I got out of the Army in 2017, I think one of the reasons I said I would never run a day in my life again is because I was ready to embrace comfort and convenience and ease.
And then I realized after transitioning out of the military and experiencing comfort and convenience and ease, that was the last thing I wanted.
Because I recognized what that would do to me over weeks and months and years.
That would just erode me into nothing.
I would lose the edge that I required to keep growing and scaling and developing.
I needed hardship. I needed something challenging.
That's why I signed up for my first marathon. And I grew from that experience.
And when you recognize and learn what those experiences can do for you mentally, emotionally, and physically, you want more of it.
because we as individuals, we thrive under pressure and we thrive through adaptations and stimulus and growth.
And when I watched that clip of Julie Moss in 1982, struggling literally for her life to get across the finish line, as I'm sitting probably on my couch watching this at night with my feet up, my laptop, On my legs, completely just chilled out thinking, wow, I need something like this.
I need to experience something similar to this.
I need to experience this exactly.
I need to do an Ironman.
And from there, it wasn't much thought of, I'm going to sign up for an Ironman.
It was that one YouTube video clip that I watched.
And then I signed up.
And it was a very pivotal point in my life as well, because simultaneously as I'm watching this, and I'm deciding I need to do this, my mom was struggling and fighting for her life as she was battling ovarian cancer.
cancer. So my mom was diagnosed officially with cancer January of 2019.
And within six months, the cancer developed at a rate that was so aggressive and severe.
It was stage four that she passed away in June of 2019 in the house that me and my brother grew up in.
she she ended up going on hospice we were able to spend her last couple days alive in hospice care in our home with her as she passed away and as soon as I got back to Texas two weeks after she passed I helped my dad as we planned her funeral and I spent some time with family and then two weeks weeks after she passed away, we had to get back to Texas because we had to get back to work.
You know, at the time BPN was much smaller.
Me and my brother had to come back to Pennsylvania with our now wives.
Valerie is Preston's wife and Steph, obviously my wife.
So we all traveled to Pennsylvania.
And the only person keeping BPN alive down here was John Byers.
Literally, that we had one employee back then.
John was holding down the BPN4.
He was answering all customer service emails.
He was packing all the orders.
He was receiving truckloads and inventories with 2019, which is why it's so crazy.
Six years later, the team that we have, the operations that we have, it's just a completely different business.
But when I got back to Texas, two weeks after my mom passed away, I jumped right back or I jumped right into Ironman prep.
And now that I have some time or I've had some time to reflect, I believe one of the reasons I jumped into Ironman prep was to distract myself from what I was feeling after my mom passed away.
It was a way to emotionally emotionally and mentally remove myself away from the situation and put all my energy and time and resources into this one thing that could distract me from losing my mom to ovarian cancer.
And it worked. I mean, it was, it was a massive distraction to my feelings and it allowed me to to funnel that energy into something positive and also honor my mom through the process.
But I vividly remember being on some long training runs in that prep and I had this playlist that I would play out loud on my phone and some of those songs were worship songs.
And I would just break down crying on those runs in the middle of nowhere, were just thinking about my mom and her life and losing her just weeks prior to jumping into this prep.
But that was kind of where I was at in my life in my first Ironman prep ever in 2019.
And I finished that Ironman in 11 hours, 28 minutes.
I want to take a quick break in this episode to talk to you guys about our newest product, and that is called G1M Sport Plus.
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This is the pre -workout option, the pre -workout source for endurance athletes.
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Now, back to the episode.
Nat prep was just so different because I had no real education around triathlon training.
I was newer to running, so I still was trying to learn how to be a faster runner.
this was before I ever ran a sub three hour marathon. It was actually after that Ironman that I decided I wanted to pursue a sub three hour marathon. And that's when I went into that prep.
But for this first Ironman prep in 2019 between June and November, 2019 there wasn't a lot of specificity to training.
I didn't have any structured workouts.
counts. Looking back now, it was a lot of volume and distance, but there wasn't a lot of specific structured training.
So I would run in the morning.
You know, if I can think back, I might've ran anywhere from five to seven miles in the morning.
And then I would go swim and I would would just get reps in.
I didn't have any structured training and I didn't have a swim coach or instructor.
And then I'd hop on the bike.
I went to a local bike shop, got a felt bike, got that bike fitted.
I did a lot of my workouts in my garage.
I'll take the bike out on the road occasionally, but even doing workouts in my garage, I didn't have a smart trainer.
I had a manual old trainer.
And when I was getting on the bike in the garage, I wasn't working towards any intervals or power.
I mean, I didn't measure any power.
I didn't know what my FTP, functional training power was.
I didn't know what watts were.
I wasn't measuring any power.
Even when I was on the bike during the race at Ironman Florida, I didn't have a bike computer.
I wasn't measuring anything except for distance on my watch. I've learned a lot since then, but I had this manual trainer that, like I said, I had in my garage and you put your bike on this manual trainer and you would crank down the back and it was this wheel that would press up against your back tire and that wheel against your tire would create resistance.
And that's how that manual trainer worked.
You know, now these smart trainers, for example, I use a Wahoo Kickr.
It's a smart trainer.
It can go into what's called Erg Mode and then it connects via Bluetooth to your computer and you can run a software program like Zwift, which has workouts and the workouts will adjust your trainer trainer based off the intervals that are programmed being a percentage of your FTP or functional training power.
It is a great tool.
It is a great resource.
It's an investment for sure, but it can do wonders for your training.
I didn't do any of this in my first Ironman prep and it was hard. It was challenging.
It was super super fun to train for.
And I was learning how to fuel properly for the first time ever.
It was more training volume than I ever put myself through ever before, but finished in 11 hours, 28 minutes.
And I remember finishing that Ironman and I was trashed after that first Ironman.
It was a blast. And I believe I ran my marathon in four hours and and four minutes.
And the day after that Ironman was finished, I vividly recall going over my numbers and thinking to myself, wow, I ran a four hour and four minute marathon after swimming 2 .4 miles and biking 112 miles.
I can definitely run a sub three hour marathon. And that's when and where I decided I was going to pursue the sub three hour marathon, which I thought was going going to be much easier than it actually was.
For many of you, you know the story.
I trained for a three -hour marathon. I missed it by 24 minutes.
I ran three hours and 24 minutes at the Austin Marathon that next year.
And then I committed a whole nother year of training and I ended up running at 256, uh, 256, 27, I believe, which is my first sub three hour marathon. But it took a lot more work and a lot more time than I thought it was going to.
But that was the moment I decided to pursue that.
That goal was realizing that I ran a four hour, four minute marathon after, after being on the bike and swimming for multiple hours prior to.
And then after that sub -three -hour marathon, I went back into Ironman prep.
This time, hired a coach. I learned a lot.
I learned a whole lot in that prep about proper fueling strategies and techniques, about more training specificity and workout structure around swimming, swim form and efficiency, utilizing different workouts on a smart trainer on a bike, learning how to incorporate different types of run programming and tempo workouts and track workouts and critical velocity and really harnessing the power of RPE, rate of perceived exertion or effort and heart rate, lots of heart rate training to make sure I was training in the appropriate zone.
And that second Ironman prep, I learned so much. I mean, that was foundational and and truly instrumental to me just having a understanding and grasp around how endurance training works and the systems of the body and the power of the mind that are applied to endurance training.
I mean, it was like drinking a significant amount amount of knowledge and science and content and understanding through a fire hose.
And it all just started to make sense in terms of like, oh, this is why we do these workouts.
And this is why we spend this much time in zone two.
And this is how to incorporate brick workouts.
And a brick workout is when you go from a bike right into a run and big gear sessions and VO2 max, and it all started making sense.
In my opinion, that is some of the best way of learning by doing.
There's theory and there's practice.
You can read all the books on a style of training.
You can read all the published articles.
You can watch all the videos.
videos. But until you go and do it and practice it and put yourself in the driver's seat, I think you're missing a very important component to learning and understanding and truly implementing.
It is the practice.
Theory has its place, study has its place, practice is where it all comes together.
And the second Ironman prep that I did, 2020, 2021, all of it started to come together.
All of it started to make sense.
And my love and passion for endurance training grew and grew and grew.
However, what happened during the second Ironman prep is that we got hit with a pandemic.
And I was signed up for Ironman Texas.
Ironman Texas got canceled.
I pivoted my race plan to multiple other full distance Ironmans.
They all got canceled that year.
We ended up having to pivot to a 70 .3 in Cancun, Mexico, which wasn't actually an Ironman race.
It was a challenge series race.
It was called Challenge Cancun.
It was a 70 .3 because we were kind of out of options due to the lockdown, the pandemic for races.
So we pivoted to that race.
And then as soon as that race was over, I went into, uh, my ultra prep for Leadville 100 because in the middle of that Ironman training series in that preparation, I entered the lottery for Leadville.
my lottery ticket got pulled I got selected to run Leadville and decided that after I was going to finish this triathlon which was supposed to be an Ironman ended up being Challenge Cancun 70 .3 I went into Ultra Prep trained for and completed the Leadville 100 trail race which was such an amazing experience so from 2018 in 18 to 2021, I mean, between those three years, it was jumping into the marathon and then going into the Ironman triathlon distance, going after the sub three hour marathon goal and running my first ultra, 100 mile ultra in the Rocky Mountains of Leadville, Colorado.
I mean, it was the craziest it's just three years of my life, just from prep to prep to prep to prep.
And I learned so much in that time just through theory, practice, great coaches, amazing mentors, and just putting myself in the arena.
And now here we are.
Here we are six years, six years after that first Ironman prep we're back for season three 18 weeks away from Ironman Arizona so I want to talk about the how I'm not using a coach for this prep actually and I want to explain why I'm a huge advocate for coaches coaches and mentors and guides to help you accomplish your goals.
I mean, I'm all for it.
I have hired and worked with many coaches in the past for many of my fitness goals in business and my professional career, my personal life.
And I thought about hiring a coach for this prep and I decided not to for a few reasons.
One, I'm by no means an expert, especially in the triathlon space, but I want to put what I know and what I've learned to the test. I believe I have an understanding, a very strong understanding at least for run programming, for the multiple marathons that I've done with a marathon PR of 239 and working with Jeff Cunningham for many years.
And for a lot of my programming for the run portion of this prep over these next 18 weeks, I will be referencing a lot of the workouts I've done with Jeff previously and historically in marathon preps.
And then when it comes to cycling, I have a foundational understanding of the type of workouts and the volume that's going to be required, the key workouts over these next 18 weeks.
I don't have a coach that I'm gonna be working with one -on -one, but there are a lot of people in my circle and in the space that I will be reaching out to and balancing ideas off of and getting advice from.
I by no means am doing this prep alone, but I will not have a one -on -one dedicated coach. I will be programming my own workouts and weeks over these next 18 weeks leading into Ironman Arizona.
Arizona, and one of the ways that I am coached and mentored and guided when I go into a fitness prep, like this last, uh, high rocks prep that I did for high rocks.
Dallas is a pretty good example.
I didn't have a coach for high rocks, Dallas.
I did all my own programming and created my own workouts.
But when I was in high rocks prep from June until November of 2024, all of the content I was consuming was High Rocks content.
The podcast I was listening to, the YouTube videos I was watching, the books I was reading was all about the style of training, the theory of training, the practice of training.
Every morning on my morning run, I was listening to the RMR podcast. And that was where I was just gaining insight and knowledge into the sport of high rocks.
The same thing is applied to this Ironman prep.
All the content I'm consuming right now, podcasts, books, YouTube videos, are triathlon and Ironman -specific training and content.
Like on my runs recently, I've been listening to some cycling podcasts on my bike yesterday, my 90 -minute bike.
I was watching all of Lionel Sanders, who's a pro triathlete.
I was watching all of his YouTube videos and just consuming content from these experts and these professionals.
So even though I'm not being coached one -on -one, I'm still consuming a lot of content by trusted individuals and professionals in this space to guide the way I'm structuring my training in my recovery and my race plan come November 16th.
But I'm not having a dedicated coach for this prep.
All of my workouts will be created by myself over these next 18 weeks.
So I'm using these next two weeks, the first two weeks of this prep as a reintroduction to triathlon training.
So volume is a little bit lower.
Nothing crazy over these next two weeks.
A lot of it is going to be getting back on the saddle, if you will, literally and figuratively, the saddle of the bike, getting back in the water, seeing where I'm at, kind of assessing my fitness on the bike, my fitness when it comes to swimming, my form.
I haven't swam since my last Ironman prep.
So I haven't swam since 2000 and this was 21.
So, I mean, four years ago, I haven't swam for four years.
So my first swim is tomorrow.
We'll see what it looks and feels like.
To be honest, I'm not too confident in it.
I might have to bring on a coach, coach, but I'm also going to be going to the pool with Luke Hopkins, BPN athlete, amazing triathlete.
So I'm going to be spending a lot of time with Luke in this Ironman prep training with him, but then also just picking his brain and having him watch my form and getting some advice and guidance from Luke.
I'll be leaning on Luke heavily.
For these next two weeks, I'm treating as a reintroduction back into training that will leave 16 weeks left of prep which I will probably break down into four week training blocks so I will program four weeks at a time during these next two weeks I'll identify my weaknesses and what I believe I need to work on and that will then guide the first four week training block that I program but right now initially Initially, the way I have my weekly structure broke down, which I'm going to be very flexible with and adaptable.
But initially, the way I have my week broke up, I'll explain.
Right now, I'm training 16 hours a week and that will definitely increase.
I will be training over 20 hours a week, certainly at some point.
but right now it's 16 hours a week of training.
So Monday in the morning is an eight mile easy run.
And then the afternoon I have a core work core and strength work, and then a 90 minute endurance bike Tuesday, eight mile easy run in the morning and the afternoon core and strength work and a 90 -minute sweet spot bike.
This is also where I will place, when I start doing them, my long bike sessions.
So it'll get up towards two hours and three hours and four hours and five hours and a six -hour bike ride.
And I'll place these Tuesdays, Tuesday afternoons.
Wednesday in the morning is my speed work.
So right now it's 10 miles total volume.
And this will rotate every other week between critical velocity on the track and then tempo.
So this week, for example, the first week is on the track.
Next week, I already have programmed.
It's one mile repeats.
And in the afternoon, I have a swim session.
Thursday, a .m., swim session.
session, PM. It is a, it's a brick workout.
So it's a bike session into a run.
So initially it's gonna be a 90 minute bike session.
This is either VO two max focused or strength focused on the bike with a six mile runoff.
So a brick workout is when you go from a bike session directly into a run.
so it's called a run off Friday in the morning 9 mile easy run afternoon core and strength work and a swim session Saturday is my long run and then Sunday is core and strength work and a 60 minute 45 to 60 minute recovery spin on the bike so this is a very easy spin just get blood flowing not overtaxing at all but just to help with recovery and feeling fresh going into the following day being Monday.
Now, key workouts. When you're training at this much volume, it is absolutely critical and essential that you're making sure that your easy days are easy so that your hard days can be hard. When there's key workouts that require effort and intensity, The only way you can show up with effort and intensity is if you truly take your easy days easy.
This is why it's so important to wear a heart rate monitor so you can have objective data that's telling you if you are going easy enough.
Heart rate is a great tool and data point to reinforce, hey, this is an appropriate level of effort to hold so it's not overtaxing the body and you're working the aerobic system at the right capacity to improve and increase mitochondrial density till you build that aerobic base, making sure you're in the right zone.
So key workouts for running, I'll have my easy runs.
It's just accumulating volume below my max aerobic heart rate.
I have my tempo workouts.
I have my critical velocity workouts.
Like I said, that are on the track.
And then there's these key marathon paced workouts that I learned how to incorporate from my running coach, Jeff Cunningham.
There's an 18 mile workout, a 20 mile workout, a 21 mile workout, and a 22 mile workout that I already have placed within my program.
I don't believe any of these key workouts start until August. And that 22 -mile workout is finished, I think, like three or four weeks before the race.
But these workouts are done to hit specific paces and structured very specifically to build confidence and let you know where you're at in terms of a marathon build, or in this case, the running portion of an Ironman build.
So those are kind of the key components of running.
I'll be running between 15 and 65 miles a week.
I might touch 70 miles a week at the peak when I'm doing some of these 22 -mile workouts, for example.
In terms of the bike, so there's a few different bike sessions I'll be doing.
there's an endurance session sweet spot workouts vo2 max workouts and then big gear and strength work so all these workouts are based off of percentages of your ftp ftp on your bike is your functional training power you can determine your functional training power there's two tests you can do one is the ramp test and the other one is i believe a 20 minute ftp test i've always always done the ramp test. Right now I'm working off of my previous FTP, which is 300 Watts.
I'll be doing a new ramp test in the next couple weeks to reassess and reestablish where I'm at.
But an endurance bike session is about 55 to 75 % of your FTP.
Sweet spot workout is 85 to 95 % of your FTP and VO2 max workouts are shorter intervals above your FTP.
And then big gear or strength work is when you go into literally a big gear, the biggest gear on your bike, you're working at a lower cadence, there's high resistance, and it feels like a strength workout.
Your leg should be on fire and just building a lot of muscular endurance and fatigue.
It's strength work.
It feels like you're going in and you're hitting leg extensions and barbell squats and walking lunges.
So those are the key workouts on the bike.
And then initially on the swim, it will be all form and efficiency focused.
And then we'll start doing intervals and then some testing for like the 500 meter, for example.
But I'll start incorporating these after I go go through my kind of reintroduction to swimming because it's been literally years since I've swam last. So that's going to require, I believe the most amount of time to get back into the swing of things.
Now with all of this training, it's a massive energy demand.
There's a lot of energy expenditure in terms of calories.
Nutrition and fueling is just as important as the training.
Like you cannot and will not recover from all the training demands if you're not fueling properly, not just around your workouts, but also throughout the day.
So I haven't been tracking my nutrition.
I've been eating more so intuitively the last couple of years.
But when it comes to a prep like this, I believe it's really important to track nutrition to make sure that I'm eating enough.
So I'm starting calories out at roughly 4 ,000 a day.
And this will change based off of my training demands, my energy expenditure, how I'm recovering.
recovering. I'll be tracking my HRV, my heart rate variability.
I'll be tracking my resting heart rate.
I'll be tracking my sleep.
I'll be tracking my weight.
Really based off how I'm feeling, how I'm performing, I will make changes to my nutrition strategy.
But initially, this is is where I'm starting.
It's about 4 ,000 calories a day, 525 grams of carbohydrates, 200 grams of protein, and 120 grams of fat.
So that's like daily caloric intake based off of my expenditure right now.
But it's really important to fuel these workouts appropriately.
appropriately i'm not doing and i will not do any of these workouts fasted so to give you an example of today's workout how i'm fueling today's training this morning i ran eight miles and woke up at 4 30 a .m i was running by 5 15 a .m so as soon as i woke up i had a scoop of gm sport Sport Plus and a scoop of GOM Sport, and I had a Go Bar.
So between those three supplements, it was 76 grams of carbohydrates total, and it was about 800 milligrams of sodium.
So that's what I had before my run.
And then when I got back from my run, In addition to my breakfast, which my breakfast was 150 grams of berries, two pieces of sourdough toast with some Kerrygold butter, four whole eggs with some flaky sea salt on top.
And then I had my strong greens, my strong reds, my strong joints, strong Omega, strong multivitamin, five grams of creatine monohydrate and a scoop of electrolytes.
I will be consuming a lot of supplements and food during this prep.
So that was what I consumed before my run and then after my run.
And then after I record this podcast today, I'm about to go into my second training session.
So I will have, and I had my lunch before I recorded this episode, which was 300 grams of Jasmine rice and eight ounces of about an 85, 15 ground beef.
And then before going into this next training session, I'll have, uh, in the first hour of training, two scoops of G &M sport and a GoGel.
I'll have the caffeinated GoGel.
And then in the second 30 minute session, or I guess the whole hour, including the strength work, I'll have another two scoops of GOM spore and a go gel.
So over these next two hours of training, I will consume another four scoops of GOM spore and two go gels.
One of those being caffeinated, one of those being non -caffeinated.
And after that training session is over, I'll have a scoop of our recover supplement as well as 60 grams of oats, two scoops of whey protein, a serving of honey and a banana before going home for dinner.
And I'll have dinner.
And before going to bed, I'll have a big bowl of cereal to get an additional a hundred grams of carbs in.
So carbs are so important because it's going to fuel this training.
So the goal with consuming this many carbs around my training and throughout the day Is that I want to fuel the effort Fuel the effort but then also replenish the glycogen that i'm tapping into and using so I can show up for the next day Prepared and fueled and recovered To continue training week over week over these next 18 weeks In preparation for ironman arizona getting your nutrition dialed in is extremely, extremely important when you're going after any fitness school, but especially something that is so high energy demanding, such as an Ironman triathlon.
So I will be consuming throughout this prep a lot of GM Sport Plus, GM Sport, sport, go bars, go gels, electrolytes, and then food.
Lots and lots of food.
And a lot of the food choices that I'll be choosing are easily digestible sources.
Because I'm training multiple times a day.
One of the reasons I'm having a big bowl of cereal at night is because I'm not necessary hungry before going to bed, especially after a larger dinner, but I know I need more carbohydrates so I can easily get a hundred grams of carbohydrates in the form of cereal, or I'm not going to feel overly stuffed or bloated or uncomfortable.
It digests very easy, very quickly.
I can wake up the next morning feeling light and strong and fueled and ready ready to go.
So sometimes during these preps, especially as training demands increase, energy demands increase as well.
And the food choices need to reflect something that can fuel you, but also digest very easy and very quickly.
So you can show up for the next workout or the next day, not being bogged down.
And that's one of the reasons I consume so much G -U -N -M sport.
It's because I can drink my carbohydrates and electrolytes, my fuel, to fuel and replenish.
And it's not an actual whole food source that is having to be consumed and digested and assimilated and all of the things.
So we're in it, baby.
Ironman prep, season three Ironman Arizona.
That's the overview that I want to provide it.
That is the what, the why, the how initially.
We are going to release a full YouTube series.
We start filming today and we're going all out on this YouTube series like we have historically with fitness preps, but I'm really excited to document this one.
Ironman training is fun, but it's even more exciting to film and document.
And the content is always just interesting and new and exciting.
And we'll be releasing the first episode here in a few weeks.
And over these next couple of months leading up to Ironman Arizona.
So guys, thank you for all the support.
And as always, go one more.
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