1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:10,080 --> 00:00:15,800 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Seven 3 00:00:15,840 --> 00:00:23,400 Speaker 1: reasons you should absolutely do a triathlon. If you've never 4 00:00:23,440 --> 00:00:26,760 Speaker 1: done a triathlon and you are listening to this podcast, 5 00:00:27,920 --> 00:00:31,000 Speaker 1: you have to do one. And I know so many 6 00:00:31,000 --> 00:00:35,440 Speaker 1: of you are listening going not a chance. And you 7 00:00:35,479 --> 00:00:39,720 Speaker 1: have your reasons, you have your what you consider good reasons. 8 00:00:40,159 --> 00:00:42,279 Speaker 1: I'll call them excuses, or you may say no, it's 9 00:00:42,280 --> 00:00:45,080 Speaker 1: not an excuse, and I'm gonna go through them, and 10 00:00:45,080 --> 00:00:50,880 Speaker 1: I'm gonna tell you why every single reason you think 11 00:00:50,920 --> 00:00:55,600 Speaker 1: you shouldn't do a triathlon or you can't do a 12 00:00:55,680 --> 00:01:01,000 Speaker 1: triathlon are the very reasons you should and you have to, 13 00:01:02,040 --> 00:01:06,039 Speaker 1: all right. So we're gonna go through all the reasons 14 00:01:06,080 --> 00:01:08,959 Speaker 1: you should and all of those obstacles you think are 15 00:01:08,959 --> 00:01:12,360 Speaker 1: in your way, and you're gonna sign up for a triathlon, 16 00:01:13,080 --> 00:01:19,640 Speaker 1: all right. So talking about triathlons, now, I've done many. 17 00:01:19,840 --> 00:01:23,319 Speaker 1: I've talked about it on just about all the podcasts 18 00:01:23,319 --> 00:01:26,440 Speaker 1: where it makes sense to talk about them. And the 19 00:01:26,480 --> 00:01:29,600 Speaker 1: reasons I'm gonna give are the very same reasons I 20 00:01:29,640 --> 00:01:32,440 Speaker 1: started doing them many years ago. And let me say this, 21 00:01:32,600 --> 00:01:35,240 Speaker 1: and I know it may sound a little looney, but 22 00:01:35,360 --> 00:01:38,320 Speaker 1: I don't consider myself a triathlete. I also don't consider 23 00:01:38,360 --> 00:01:42,560 Speaker 1: myself a cyclist or runner. These are just things I do, okay, 24 00:01:42,720 --> 00:01:45,520 Speaker 1: and the reasons I started doing them again, I'm gonna 25 00:01:45,560 --> 00:01:47,680 Speaker 1: go through them because they're the very reasons you should. 26 00:01:49,240 --> 00:01:51,200 Speaker 1: But I'm not. I'm not a triathlete. I'm just someone 27 00:01:51,280 --> 00:01:53,960 Speaker 1: who likes to move and likes to you know, get 28 00:01:54,000 --> 00:01:57,280 Speaker 1: outside and do these things. And my first book was 29 00:01:57,480 --> 00:02:00,920 Speaker 1: The Twelve Week Triathlete and amazing a pumplishment for me, 30 00:02:01,040 --> 00:02:04,800 Speaker 1: my first book, and it came out of doing all 31 00:02:04,880 --> 00:02:10,600 Speaker 1: of these triathlons. And my opening introduction is about how 32 00:02:10,800 --> 00:02:13,079 Speaker 1: this is what we did when we were kids, swim, 33 00:02:13,120 --> 00:02:16,200 Speaker 1: bike and run. That was like a great summer day 34 00:02:16,320 --> 00:02:19,960 Speaker 1: when you were a kid. You swam, you ran a little, 35 00:02:20,040 --> 00:02:25,240 Speaker 1: you biked, and you did it for fun. And why 36 00:02:25,680 --> 00:02:30,160 Speaker 1: we change as we go, you know, get older, we 37 00:02:30,160 --> 00:02:33,960 Speaker 1: don't have to when we shouldn't. And so swimming, biking 38 00:02:34,120 --> 00:02:37,080 Speaker 1: and running, and by the way, that is the order. 39 00:02:37,840 --> 00:02:41,320 Speaker 1: I know many people there's so many misconceptions about triathlons, 40 00:02:41,320 --> 00:02:42,600 Speaker 1: and at the very end, I'm gonna give you the 41 00:02:42,639 --> 00:02:46,200 Speaker 1: distances you know, many people know iron Man and they 42 00:02:46,240 --> 00:02:49,840 Speaker 1: think that all triathlons are crazy distances, and they're not. 43 00:02:50,840 --> 00:02:55,440 Speaker 1: And that's one reason you should do one. But it's swim, 44 00:02:55,600 --> 00:02:58,720 Speaker 1: bike run, And I often say because if swim were 45 00:02:58,760 --> 00:03:01,880 Speaker 1: the final leg would be a problem. Right when you're 46 00:03:02,240 --> 00:03:05,480 Speaker 1: biking running, you can just slow down. Swimming in water, 47 00:03:05,600 --> 00:03:07,840 Speaker 1: open water, depending on where you're doing it, that can 48 00:03:07,880 --> 00:03:11,679 Speaker 1: be a challenge. And I can talk about that. Swimming 49 00:03:11,840 --> 00:03:14,760 Speaker 1: is quite often the barrier for most people. It was 50 00:03:15,080 --> 00:03:17,520 Speaker 1: and still to this day, is my weakest of the three. 51 00:03:18,320 --> 00:03:21,840 Speaker 1: And when I started, when I did my first iron Man, 52 00:03:23,360 --> 00:03:25,200 Speaker 1: suffice it to say I was not a good swimmer 53 00:03:25,960 --> 00:03:30,960 Speaker 1: at all. And and that's being nice to myself, all right, 54 00:03:31,080 --> 00:03:37,600 Speaker 1: So every reason you think you shouldn't do a triathlon 55 00:03:38,400 --> 00:03:42,600 Speaker 1: are the very reasons you should. Okay, And when we 56 00:03:42,640 --> 00:03:45,119 Speaker 1: come back from the first quick break, I'm gonna talk 57 00:03:45,160 --> 00:03:50,240 Speaker 1: about age, and I'm going to give you three different athletes, 58 00:03:51,120 --> 00:03:56,720 Speaker 1: male and female, who are doing triathlons way past when 59 00:03:56,760 --> 00:03:59,120 Speaker 1: you think you should be able to do it. All right, 60 00:03:59,240 --> 00:04:01,840 Speaker 1: quick break, when we come back to talk about an 61 00:04:02,000 --> 00:04:04,920 Speaker 1: eight seven year old triathlete who did the Hawaii iron Man, 62 00:04:05,080 --> 00:04:07,160 Speaker 1: I'm going to talk about one of my favorite female 63 00:04:07,200 --> 00:04:11,280 Speaker 1: triathletes of all time, Sister Madonna Boodher, a nun who 64 00:04:11,280 --> 00:04:14,720 Speaker 1: has been doing them forever, just did another triathlon at 65 00:04:14,760 --> 00:04:17,600 Speaker 1: age ninety. So for those of you who think you're 66 00:04:17,600 --> 00:04:32,760 Speaker 1: too old, stay tuned. We'll be right back. Seven reasons 67 00:04:32,960 --> 00:04:35,600 Speaker 1: you should absolutely do a triathlon now. I don't want 68 00:04:35,640 --> 00:04:38,080 Speaker 1: you to tune me out. And I know many of 69 00:04:38,160 --> 00:04:39,960 Speaker 1: you are listening to going there's not a chance, Tom, 70 00:04:40,200 --> 00:04:43,920 Speaker 1: I don't care. I'm not doing a triathlon. Hear me out, 71 00:04:44,520 --> 00:04:47,800 Speaker 1: hear me out. Okay, So let's just start with that 72 00:04:47,920 --> 00:04:52,560 Speaker 1: age reason I'm too old. You're too old, really, okay, 73 00:04:52,680 --> 00:04:54,360 Speaker 1: So let's go through. I'm just gonna give you three 74 00:04:54,400 --> 00:04:59,400 Speaker 1: different examples and some of the best. All right, Hiromu 75 00:04:59,600 --> 00:05:02,760 Speaker 1: in the the aged eighty seven. He just won a 76 00:05:02,800 --> 00:05:06,040 Speaker 1: Guinness World Record for doing what He was the oldest 77 00:05:06,040 --> 00:05:10,680 Speaker 1: person to compete and complete the iron Man World Championships. 78 00:05:11,000 --> 00:05:14,240 Speaker 1: Fortunate I got there twice. Did it twice. It is 79 00:05:14,279 --> 00:05:20,560 Speaker 1: the Championships, it is on Hawaii, ancona brutal conditions, one 80 00:05:20,640 --> 00:05:24,600 Speaker 1: of the most magical events you could ever witness and 81 00:05:24,839 --> 00:05:28,599 Speaker 1: participate in, and Hiromo did it at eighty five years 82 00:05:28,640 --> 00:05:33,440 Speaker 1: old and three eight days, so almost And this was 83 00:05:33,440 --> 00:05:36,680 Speaker 1: back in two thousand eighteen, all right, And for those 84 00:05:36,720 --> 00:05:38,880 Speaker 1: of you who don't know an iron Man two point 85 00:05:38,960 --> 00:05:42,680 Speaker 1: four miles swim, hundred and twelve mile bike ride, and 86 00:05:42,760 --> 00:05:46,000 Speaker 1: a full marathon twenty six point two mile run, okay, 87 00:05:46,080 --> 00:05:49,280 Speaker 1: and rom w did it in sixteen hours, fifty three 88 00:05:49,320 --> 00:05:54,400 Speaker 1: minutes and forty nine seconds. And iron Man to be official, 89 00:05:54,560 --> 00:05:58,000 Speaker 1: you need to finish in seventeen hours or less. So 90 00:05:58,160 --> 00:06:04,320 Speaker 1: how amazing seven minutes to spare age eighty five at 91 00:06:04,360 --> 00:06:08,599 Speaker 1: the time he did it. Here's my favorite part of 92 00:06:08,640 --> 00:06:13,000 Speaker 1: this though, which that that alone is amazing. Right, Yeah, 93 00:06:13,400 --> 00:06:18,280 Speaker 1: Hiromu started swimming and running and bought a bike at 94 00:06:18,320 --> 00:06:26,640 Speaker 1: the tender young age of sixty nine. Sixty nine. Many 95 00:06:26,680 --> 00:06:30,560 Speaker 1: of you who think you're too old to do something runners, 96 00:06:32,000 --> 00:06:35,160 Speaker 1: Many runners who started at a young age beat themselves up. 97 00:06:35,200 --> 00:06:39,679 Speaker 1: They didn't train well, so they experienced injuries. So oftentimes 98 00:06:40,320 --> 00:06:43,800 Speaker 1: many people who start running and biking and swimming later 99 00:06:43,839 --> 00:06:47,560 Speaker 1: in life are almost better off then those people who 100 00:06:47,640 --> 00:06:49,839 Speaker 1: didn't do it right way back. Went. Now, I have 101 00:06:49,920 --> 00:06:51,880 Speaker 1: to I'm not saying that running is bad for you. 102 00:06:52,279 --> 00:06:54,400 Speaker 1: Of course it's not. But you have to do it correctly, 103 00:06:55,000 --> 00:06:57,760 Speaker 1: and oftentimes bad coaches and overtraining and things like that 104 00:06:57,839 --> 00:07:00,840 Speaker 1: for super competitive people, they run in of issues. So 105 00:07:01,600 --> 00:07:04,840 Speaker 1: that's actually a reason that people who start later in 106 00:07:04,880 --> 00:07:09,000 Speaker 1: life can be better off, as counterintuitive as that may sound. 107 00:07:09,400 --> 00:07:13,120 Speaker 1: Started at sixty nine, finished the Hawaii iron Man at 108 00:07:13,160 --> 00:07:16,080 Speaker 1: eighty five. And here's the final thing for her Romo. 109 00:07:16,760 --> 00:07:19,600 Speaker 1: He's not done. He wants to do it again. So 110 00:07:20,280 --> 00:07:23,200 Speaker 1: races have been canceled as I record this show, but 111 00:07:23,320 --> 00:07:26,360 Speaker 1: he's training to do it again, and I think he's 112 00:07:26,400 --> 00:07:29,640 Speaker 1: gonna be if I'm not mistaken. Ninety somewhere around ninety 113 00:07:30,000 --> 00:07:33,160 Speaker 1: back to the Hawaii iron Man. Amazing, and I talked 114 00:07:33,160 --> 00:07:38,240 Speaker 1: about sister Madonna Bodder, amazing triathlete. When I first started, 115 00:07:38,480 --> 00:07:41,280 Speaker 1: you know, many decades ago, doing triathlon, she was doing 116 00:07:41,280 --> 00:07:44,240 Speaker 1: it and she's still doing it today. She's a nun. 117 00:07:44,800 --> 00:07:47,559 Speaker 1: She was the oldest woman to ever finish an iron Man. 118 00:07:48,200 --> 00:07:51,360 Speaker 1: She was eighty two when she finished iron Man Canada 119 00:07:51,440 --> 00:07:54,400 Speaker 1: in two thousand twelve, and she's still going. She's still 120 00:07:54,440 --> 00:07:59,000 Speaker 1: setting records for the sport. Okay, she's been covered and featured. 121 00:07:59,040 --> 00:08:01,640 Speaker 1: You may have seen her on NBC iron Man World 122 00:08:01,720 --> 00:08:04,880 Speaker 1: championship coverage over the years, and just as she's inspired 123 00:08:04,960 --> 00:08:08,440 Speaker 1: so many people amazing at seventy five she was the 124 00:08:08,480 --> 00:08:11,040 Speaker 1: oldest to finish and then went back and did it 125 00:08:11,120 --> 00:08:14,920 Speaker 1: seven years later. Right, so continues, and at eighty nine 126 00:08:15,400 --> 00:08:18,800 Speaker 1: she's still racing. She's not doing iron Man, or didn't 127 00:08:18,800 --> 00:08:20,520 Speaker 1: do it that year as as far as I know. 128 00:08:20,600 --> 00:08:24,239 Speaker 1: Obviously she would have set a record for being even older. 129 00:08:24,440 --> 00:08:26,480 Speaker 1: But she's doing triathlons. And again, I will give you 130 00:08:26,480 --> 00:08:28,560 Speaker 1: the different distances at the end. Iron Man, is this 131 00:08:29,440 --> 00:08:31,920 Speaker 1: the most Well, it's not. There's it's it's a it's 132 00:08:31,920 --> 00:08:34,320 Speaker 1: a far distance, but you don't have to do an 133 00:08:34,360 --> 00:08:36,839 Speaker 1: iron Man, and most of you won't. Most of you 134 00:08:36,920 --> 00:08:39,959 Speaker 1: are gonna do a sprint and maybe an Olympic. And 135 00:08:40,000 --> 00:08:43,800 Speaker 1: I'll give you those distances shortly, but again, Sister Madonna Buddha. 136 00:08:44,000 --> 00:08:48,000 Speaker 1: She finished third last year at the USA Triathlon National 137 00:08:48,080 --> 00:08:53,400 Speaker 1: Championships in the eighty five plus category. And finally, Bill 138 00:08:53,440 --> 00:08:55,800 Speaker 1: bell I did a fit tip kind of a tribute 139 00:08:55,800 --> 00:09:01,160 Speaker 1: to Bill bell another older gentleman who recently passed but 140 00:09:01,320 --> 00:09:06,040 Speaker 1: was racing. Uh started racing late in life, continued racing 141 00:09:06,200 --> 00:09:10,040 Speaker 1: way into seventies and eighties amazing. So if you want 142 00:09:10,040 --> 00:09:13,080 Speaker 1: to quick inspiration, listen to the fit Tips short show 143 00:09:13,120 --> 00:09:17,040 Speaker 1: I did on Bill Bell. So age is not a factor, people, 144 00:09:17,880 --> 00:09:20,400 Speaker 1: Age is not a factor, all right, and let's go 145 00:09:20,480 --> 00:09:23,520 Speaker 1: right into the points now. Number one reason you should 146 00:09:23,600 --> 00:09:27,720 Speaker 1: do a triathlon. It is the absolute perfect goal. So 147 00:09:27,720 --> 00:09:30,800 Speaker 1: when we talk about success in fitness, it's about goal setting, 148 00:09:32,080 --> 00:09:35,360 Speaker 1: and quite often the goals that people set are completely 149 00:09:35,360 --> 00:09:38,280 Speaker 1: flawed from the outset, and it's like trying to, you know, 150 00:09:39,480 --> 00:09:43,600 Speaker 1: go somewhere with bad directions. You're not gonna achieve. You're 151 00:09:43,600 --> 00:09:46,559 Speaker 1: not gonna get to your destination when your directions are 152 00:09:46,600 --> 00:09:49,880 Speaker 1: completely screwed up to begin with. And that goes for 153 00:09:49,960 --> 00:09:53,920 Speaker 1: goal setting, and quite often it's weight loss goals and 154 00:09:54,080 --> 00:09:57,800 Speaker 1: crazy weight loss goals and crazy dieting goals and even 155 00:09:57,800 --> 00:10:03,600 Speaker 1: crazy exercise goals too much, too soon. I often talk 156 00:10:03,679 --> 00:10:05,680 Speaker 1: about when I was a trainer and I would set 157 00:10:05,679 --> 00:10:07,800 Speaker 1: goals for people and they go, this isn't enough. I go, no, 158 00:10:08,080 --> 00:10:12,760 Speaker 1: it is. It's about consistency, small goals over time, building 159 00:10:12,800 --> 00:10:16,840 Speaker 1: towards the bigger goal. And so a triathlon is a 160 00:10:17,280 --> 00:10:25,640 Speaker 1: perfect perfect goal for exercise on every single level, and 161 00:10:25,679 --> 00:10:29,000 Speaker 1: it will lead to other reasons okay, but when we 162 00:10:29,040 --> 00:10:32,280 Speaker 1: talk about goal setting, one of the top things we 163 00:10:32,400 --> 00:10:37,360 Speaker 1: want when we set goals for ourselves is a date 164 00:10:38,640 --> 00:10:41,640 Speaker 1: for that goal, right, hard date. So's something to work for, 165 00:10:43,920 --> 00:10:45,920 Speaker 1: And that is exactly what a triathlon does. You have 166 00:10:45,960 --> 00:10:49,199 Speaker 1: a date and you generally you're gonna set it months 167 00:10:49,920 --> 00:10:53,160 Speaker 1: down the road, and you have something to work for. 168 00:10:53,559 --> 00:10:57,720 Speaker 1: And why is that important? It gives your workouts structure 169 00:10:58,320 --> 00:11:01,360 Speaker 1: and purpose and hopefully, if you do it right, it 170 00:11:01,360 --> 00:11:04,959 Speaker 1: makes them fun. But structure and purpose is everything because 171 00:11:04,960 --> 00:11:07,720 Speaker 1: now you're gonna work backwards. So you say, okay, I'm 172 00:11:07,760 --> 00:11:12,920 Speaker 1: doing a sprint triathlon in four months, and now you 173 00:11:13,000 --> 00:11:16,719 Speaker 1: know who you will figure out what your workouts are 174 00:11:16,720 --> 00:11:19,040 Speaker 1: going to be. It gives you a reason to go 175 00:11:19,080 --> 00:11:20,880 Speaker 1: to the gym. It gives you a reason to go 176 00:11:20,960 --> 00:11:23,400 Speaker 1: down to your home gym. It gives you a reason 177 00:11:23,440 --> 00:11:25,439 Speaker 1: to go out for a run or a bike or 178 00:11:25,480 --> 00:11:29,400 Speaker 1: a swim. You have purpose, You are working towards something. 179 00:11:29,679 --> 00:11:32,920 Speaker 1: When you're just out going to the gym to look 180 00:11:32,920 --> 00:11:37,920 Speaker 1: good to lose weight, that can be really challenging for 181 00:11:38,000 --> 00:11:40,800 Speaker 1: all the reasons I've talked about in so many other podcasts, 182 00:11:41,200 --> 00:11:44,840 Speaker 1: And here is the most amazing takeaway when it comes 183 00:11:44,880 --> 00:11:47,800 Speaker 1: to that the goal setting, when you take your focus 184 00:11:47,800 --> 00:11:52,559 Speaker 1: off of looking good and losing weight, that's when it happens. 185 00:11:52,720 --> 00:11:55,959 Speaker 1: So many clients over the years I talked into doing 186 00:11:56,000 --> 00:11:58,560 Speaker 1: a triathlon for all of these reasons. They came to 187 00:11:58,600 --> 00:12:00,520 Speaker 1: me with a weight law school. They came to me 188 00:12:00,559 --> 00:12:03,120 Speaker 1: with a goal of looking better, and I said, Okay, 189 00:12:04,200 --> 00:12:08,360 Speaker 1: let's do an event. Let's do a triathlon. And like you, 190 00:12:08,400 --> 00:12:11,640 Speaker 1: they said, you're nuts, not a chance. But we did, 191 00:12:12,280 --> 00:12:17,000 Speaker 1: and they achieved the weight loss goals, often exceeded. They 192 00:12:17,040 --> 00:12:24,719 Speaker 1: achieved the vanity goals, but most importantly, they achieved the 193 00:12:24,760 --> 00:12:26,960 Speaker 1: self efficacy goals that I'm going to talk about. Goal 194 00:12:27,200 --> 00:12:29,000 Speaker 1: that I'll talk about in one of the final reasons 195 00:12:29,240 --> 00:12:32,640 Speaker 1: you should do a triathlon, all right, so perfect go 196 00:12:32,960 --> 00:12:38,080 Speaker 1: a date gives your workout structure purpose, You have a plan, 197 00:12:38,880 --> 00:12:40,640 Speaker 1: and now you're going to wake up in the morning 198 00:12:40,640 --> 00:12:43,000 Speaker 1: and know exactly what you're gonna do. And I often 199 00:12:43,040 --> 00:12:46,840 Speaker 1: coached people so after I transitioned out of personal training 200 00:12:46,840 --> 00:12:50,800 Speaker 1: and they overlapped. But I did a lot of coaching online, 201 00:12:50,880 --> 00:12:56,120 Speaker 1: especially designing workouts for people doing running races, marathons, half marathons, 202 00:12:56,200 --> 00:12:59,280 Speaker 1: and triathlons. Of all distances and other races. And one 203 00:12:59,320 --> 00:13:02,040 Speaker 1: of the major it fits to the client was they 204 00:13:02,080 --> 00:13:04,920 Speaker 1: wake up in the morning, they have the workout from me, 205 00:13:05,200 --> 00:13:06,840 Speaker 1: and any of you that have worked with a coach 206 00:13:06,920 --> 00:13:09,079 Speaker 1: know this. You go, now, I know I'm gonna run 207 00:13:09,080 --> 00:13:11,320 Speaker 1: three miles or I'm gonna swim for a half hour. 208 00:13:11,800 --> 00:13:13,800 Speaker 1: I'm gonna go to the gym and do five minutes 209 00:13:13,800 --> 00:13:16,480 Speaker 1: of strength training. You have a purpose and you know 210 00:13:16,600 --> 00:13:21,360 Speaker 1: when you're finished. There is a sense of satisfaction from 211 00:13:21,400 --> 00:13:23,719 Speaker 1: every workout when you know what you're supposed to do 212 00:13:23,800 --> 00:13:26,800 Speaker 1: and you know when you're done. Many of you get 213 00:13:26,840 --> 00:13:28,480 Speaker 1: on the elliptical, go what do I do I do 214 00:13:28,480 --> 00:13:30,920 Speaker 1: twenty minutes? Do I do thirty minutes? How many cowies 215 00:13:30,920 --> 00:13:32,679 Speaker 1: do I need to burn? How do I know? Know? 216 00:13:33,200 --> 00:13:35,880 Speaker 1: When you train for an event, it's not about the 217 00:13:35,880 --> 00:13:38,280 Speaker 1: colories burned. It's not You're just going to do these 218 00:13:38,280 --> 00:13:40,920 Speaker 1: workouts and you're gonna know when you're done. And that 219 00:13:41,120 --> 00:13:45,720 Speaker 1: is so powerful. And this leads right to number two 220 00:13:45,920 --> 00:13:48,680 Speaker 1: and what I've been talking about for the first fifteen 221 00:13:48,679 --> 00:13:52,320 Speaker 1: minutes of the show. It's challenging for many of your 222 00:13:52,320 --> 00:13:55,280 Speaker 1: people who are still listening. I hope and haven't totally 223 00:13:55,320 --> 00:13:59,160 Speaker 1: dismissed the idea. This is the very reason you should 224 00:13:59,200 --> 00:14:04,720 Speaker 1: do it. It's challenging. You go, Tom, I can't swim, awesome, 225 00:14:05,679 --> 00:14:09,080 Speaker 1: it just takes swim lessons. I could barely swim. When 226 00:14:09,120 --> 00:14:12,760 Speaker 1: I signed up for my first triathlon, which was a sprint, 227 00:14:13,320 --> 00:14:15,880 Speaker 1: and that triathlon was building to my Iron Man, I 228 00:14:15,880 --> 00:14:18,400 Speaker 1: pretty much decided I was doing the Iron Man when 229 00:14:18,400 --> 00:14:21,320 Speaker 1: I still couldn't swim. Now, I grew up swimming, you know, 230 00:14:21,480 --> 00:14:24,320 Speaker 1: in the ocean and riding waves and things, so I 231 00:14:24,320 --> 00:14:27,280 Speaker 1: could swim, but not this way. And it was never 232 00:14:27,280 --> 00:14:29,640 Speaker 1: on a swim team, never put on a pair of 233 00:14:29,640 --> 00:14:33,240 Speaker 1: goggles all right, or a swim cap or a wetsuit. 234 00:14:34,800 --> 00:14:36,840 Speaker 1: And it scared the heck out of me. But that 235 00:14:36,960 --> 00:14:40,480 Speaker 1: is what makes it so powerful, and especially when you 236 00:14:40,520 --> 00:14:43,760 Speaker 1: complete it. But if your goals don't scare you a 237 00:14:43,760 --> 00:14:47,120 Speaker 1: little bit, they're not big enough. How many times have 238 00:14:47,160 --> 00:14:49,920 Speaker 1: we seen that, you know, meme, And but it is 239 00:14:50,000 --> 00:14:59,760 Speaker 1: so true. Your goals have to be scary, challenging, and 240 00:15:00,000 --> 00:15:03,000 Speaker 1: and the satisfaction, the self efficacy that comes out of 241 00:15:03,000 --> 00:15:07,720 Speaker 1: that enormous, enormous and for you it might not be 242 00:15:07,760 --> 00:15:09,600 Speaker 1: the swimming. You can may go, Hey, I grew up swimming. Tom, 243 00:15:09,600 --> 00:15:11,480 Speaker 1: I don't know what your problem is. It's the running 244 00:15:11,520 --> 00:15:13,600 Speaker 1: that scares me, or the biking that scares me, or 245 00:15:13,680 --> 00:15:20,080 Speaker 1: just all three things together. Great? Great, And for many 246 00:15:20,080 --> 00:15:22,720 Speaker 1: of you like me who have kids, do we tell 247 00:15:22,760 --> 00:15:26,080 Speaker 1: them to shy away from the challenges. And you know what, 248 00:15:26,280 --> 00:15:27,880 Speaker 1: I'm gonna add an eighth reason in the I don't 249 00:15:27,880 --> 00:15:30,800 Speaker 1: even think of as I was preparing the show. It's 250 00:15:30,800 --> 00:15:33,480 Speaker 1: still the title will be seven. But the eighth reason 251 00:15:33,480 --> 00:15:35,280 Speaker 1: I'm just gonna throw this out there right now that 252 00:15:35,320 --> 00:15:37,640 Speaker 1: you should do it is to be a great role 253 00:15:37,640 --> 00:15:40,080 Speaker 1: model for your kids. I can't believe I left that out. 254 00:15:40,680 --> 00:15:43,880 Speaker 1: I'm throwing it in right now. All right there, you 255 00:15:43,920 --> 00:15:49,120 Speaker 1: gotta see mom dad both challenging themselves doing something that 256 00:15:49,160 --> 00:15:52,800 Speaker 1: the kids know. Wow, they're doing something that scares them. 257 00:15:52,960 --> 00:15:55,400 Speaker 1: Maybe maybe I should too. All right, there you go, 258 00:15:55,440 --> 00:15:58,840 Speaker 1: just throwing an extra one. But the challenging aspect is 259 00:15:59,320 --> 00:16:02,760 Speaker 1: one why you should. Now you may say, Tom, I 260 00:16:02,800 --> 00:16:06,240 Speaker 1: can't run, I have pain. Well you're gonna figure it out. 261 00:16:07,400 --> 00:16:12,160 Speaker 1: You're gonna figure it out and sprint triathlons. So often 262 00:16:12,200 --> 00:16:17,080 Speaker 1: for people who have the running related issues swimming and 263 00:16:17,120 --> 00:16:21,720 Speaker 1: biking first, sure, you're not gonna run super fast, but 264 00:16:21,880 --> 00:16:27,120 Speaker 1: that warm up is oftentimes immeasurably helpful to so many 265 00:16:27,200 --> 00:16:29,800 Speaker 1: running related issues by the time you get to the run, 266 00:16:30,040 --> 00:16:32,960 Speaker 1: and you will be tired, but you won't have those 267 00:16:33,000 --> 00:16:35,440 Speaker 1: issues quite often that you have when you just go 268 00:16:35,480 --> 00:16:37,720 Speaker 1: out for a run because the body's warmed up in 269 00:16:37,720 --> 00:16:41,320 Speaker 1: a unique way. All right, But you're gonna work on 270 00:16:41,320 --> 00:16:46,360 Speaker 1: that weakness. That one reason, if it is the swim 271 00:16:46,520 --> 00:16:48,720 Speaker 1: or the bike, or the run or all three together 272 00:16:49,760 --> 00:16:52,520 Speaker 1: that scares you, that is challenging to you, that's exactly 273 00:16:52,520 --> 00:16:56,480 Speaker 1: why you should do it, and that will give you're 274 00:16:56,560 --> 00:16:59,520 Speaker 1: training that much more purpose. You'll be that much more 275 00:16:59,520 --> 00:17:06,239 Speaker 1: excited about it. So the challenge is good, all right. 276 00:17:06,400 --> 00:17:10,360 Speaker 1: And number three one of the top reasons I started 277 00:17:10,359 --> 00:17:13,280 Speaker 1: doing them way back when, if not the goal setting 278 00:17:13,320 --> 00:17:16,560 Speaker 1: was huge for me. But number three is it is 279 00:17:16,680 --> 00:17:21,879 Speaker 1: forced cross training. How many times in fitness disrupted in 280 00:17:21,920 --> 00:17:24,400 Speaker 1: the last year of doing this podcast have I talked 281 00:17:24,400 --> 00:17:27,240 Speaker 1: about variation and cross training and how we need to 282 00:17:27,280 --> 00:17:29,760 Speaker 1: do things that we don't normally do. How there are 283 00:17:29,760 --> 00:17:32,119 Speaker 1: five components of fitness, and most people do one, the 284 00:17:32,119 --> 00:17:35,080 Speaker 1: one you're good at, the one you're genetically predisposed to 285 00:17:35,240 --> 00:17:40,160 Speaker 1: do and that's where problems happen. Just lifting weights heavy 286 00:17:40,440 --> 00:17:42,280 Speaker 1: not the way to do it. Just doing long distance 287 00:17:42,320 --> 00:17:45,560 Speaker 1: cardio not the way to do it. Just doing yoga, 288 00:17:45,840 --> 00:17:48,160 Speaker 1: you're not gonna be well balanced, and most likely you're 289 00:17:48,160 --> 00:17:50,800 Speaker 1: gonna have issues. We need to do all of these 290 00:17:50,840 --> 00:17:55,239 Speaker 1: things a little bit, not a lot. And when you 291 00:17:55,280 --> 00:17:58,760 Speaker 1: sign up for a triathlon, you are now doing forced 292 00:17:58,760 --> 00:18:01,399 Speaker 1: cross training. You have to swim, bike, run, and I 293 00:18:01,400 --> 00:18:03,480 Speaker 1: always throw in that fourth you have to strength train. 294 00:18:04,760 --> 00:18:06,320 Speaker 1: But you don't do a lot of any one thing. 295 00:18:06,760 --> 00:18:09,000 Speaker 1: And that's what's so amazing. People I don't have the time. 296 00:18:09,880 --> 00:18:12,560 Speaker 1: Oh yeah you do, especially if you're doing a sprint 297 00:18:12,680 --> 00:18:16,200 Speaker 1: or even believe it, even the longer distances, even iron Man, 298 00:18:16,280 --> 00:18:18,080 Speaker 1: And yes I did many, so I had a base 299 00:18:18,119 --> 00:18:23,320 Speaker 1: of strength, but it was quality over quantity. There are 300 00:18:23,359 --> 00:18:28,360 Speaker 1: so many people that train way too hard, do way 301 00:18:28,359 --> 00:18:32,879 Speaker 1: too much volume, and they get hurt. So when you 302 00:18:32,920 --> 00:18:35,399 Speaker 1: do a little bit of swimming, a little bit of biking, 303 00:18:35,400 --> 00:18:39,520 Speaker 1: a little bit of running, some strength training, some flexibility, 304 00:18:39,640 --> 00:18:43,640 Speaker 1: and that's what triathlons call for, you're gonna be healthier 305 00:18:43,680 --> 00:18:47,679 Speaker 1: than you've ever been in your lifetime. And yes I 306 00:18:47,720 --> 00:18:51,520 Speaker 1: had to drag myself to the pool. Even today, I 307 00:18:51,600 --> 00:18:53,600 Speaker 1: enjoy it more than I did way back when because 308 00:18:53,600 --> 00:18:56,800 Speaker 1: I'm better at it. Still not great at it, and 309 00:18:56,840 --> 00:18:59,560 Speaker 1: it's not my favorite thing to do, but I know 310 00:18:59,560 --> 00:19:03,040 Speaker 1: how good it is for me, and when I don't 311 00:19:03,080 --> 00:19:04,960 Speaker 1: have to go five days a week and swim five 312 00:19:05,000 --> 00:19:09,520 Speaker 1: days a week. Although many triathletes do and I did 313 00:19:09,600 --> 00:19:12,000 Speaker 1: way back when, I didn't get that much better though it. 314 00:19:12,040 --> 00:19:16,000 Speaker 1: To be honest, I didn't get much faster. It's just 315 00:19:16,080 --> 00:19:19,080 Speaker 1: less tired. But that's the other beautiful thing, by the way, 316 00:19:19,119 --> 00:19:20,800 Speaker 1: about triathlon, you don't have to be great if you 317 00:19:20,800 --> 00:19:22,840 Speaker 1: want to go fast, which most of you you're listening 318 00:19:22,840 --> 00:19:24,199 Speaker 1: to go. I don't even want to do one, tom 319 00:19:24,240 --> 00:19:26,200 Speaker 1: I couldn't care less about how fast I go. It's 320 00:19:26,200 --> 00:19:29,600 Speaker 1: about completing it. And over time I'll talk about how 321 00:19:29,640 --> 00:19:31,359 Speaker 1: there's very few people that end up doing one of 322 00:19:31,440 --> 00:19:35,560 Speaker 1: any type of race, but the first couple of races, 323 00:19:35,640 --> 00:19:38,320 Speaker 1: that's the goal. It's just to finish and have a 324 00:19:38,320 --> 00:19:41,840 Speaker 1: good time and ideally want to do one again. Okay, 325 00:19:41,880 --> 00:19:43,520 Speaker 1: so you do a little of everything. It is the 326 00:19:43,560 --> 00:19:46,600 Speaker 1: greatest form of cross training forced for cross training that 327 00:19:46,640 --> 00:19:54,159 Speaker 1: I know, that I know and true balanced health comes 328 00:19:54,240 --> 00:19:57,800 Speaker 1: from doing a bunch of different modes of exercise. So 329 00:19:57,840 --> 00:19:59,920 Speaker 1: there you go, all right, you know what one five, 330 00:20:00,040 --> 00:20:02,119 Speaker 1: don't break and when we come back, even though I 331 00:20:02,200 --> 00:20:05,520 Speaker 1: threw in that extra one for more reasons you should 332 00:20:05,560 --> 00:20:07,960 Speaker 1: do a triathlon, and I'm not gonna give you the distances, 333 00:20:08,000 --> 00:20:11,280 Speaker 1: and then you're going to go and sign up for one. Now, 334 00:20:11,280 --> 00:20:14,880 Speaker 1: I know that most races are, you know, canceled as 335 00:20:15,040 --> 00:20:17,720 Speaker 1: of recording this show, but there are virtual races. And 336 00:20:18,640 --> 00:20:22,200 Speaker 1: here's the greatest thing. They're gonna come back, and now 337 00:20:22,240 --> 00:20:25,800 Speaker 1: you have time to train, final break. When we come back. 338 00:20:26,040 --> 00:20:29,560 Speaker 1: For more reasons you are going to sign up for 339 00:20:29,600 --> 00:20:43,639 Speaker 1: a triathlon, We'll be right back. Like how I changed 340 00:20:43,680 --> 00:20:47,720 Speaker 1: it now, the title is seven reasons you are going 341 00:20:47,760 --> 00:20:51,119 Speaker 1: to do your first triathlon? Uh. And I've written so 342 00:20:51,160 --> 00:20:53,639 Speaker 1: many articles for so many different magazines on this very topic. 343 00:20:53,680 --> 00:20:56,600 Speaker 1: I love it, and yes I'm biased, but I'm a convert. 344 00:20:57,359 --> 00:20:59,840 Speaker 1: I know how powerful it is. And that's one thing 345 00:20:59,880 --> 00:21:02,720 Speaker 1: I have always wanted to do with my business because 346 00:21:02,760 --> 00:21:05,320 Speaker 1: I was never going to coach someone to do something 347 00:21:05,800 --> 00:21:10,200 Speaker 1: that I couldn't speak to, especially triathlon. So yes, at 348 00:21:10,240 --> 00:21:12,800 Speaker 1: fifty one, I am still running and biking and swimming 349 00:21:12,800 --> 00:21:16,280 Speaker 1: and doing races and everything that's it's the lifestyle. And 350 00:21:16,280 --> 00:21:18,000 Speaker 1: to be totally honest, I don't know why you would 351 00:21:18,040 --> 00:21:20,200 Speaker 1: listen to anyone in the health and wellness industry who 352 00:21:20,200 --> 00:21:26,600 Speaker 1: aren't practicing what they preach really consistently over time. And 353 00:21:26,680 --> 00:21:30,720 Speaker 1: so I was so many of you listening who are saying, 354 00:21:30,840 --> 00:21:33,879 Speaker 1: not a chance. I was living in New York City. 355 00:21:34,119 --> 00:21:37,320 Speaker 1: I couldn't swim. I didn't own a bike. By the way, 356 00:21:37,359 --> 00:21:39,560 Speaker 1: I'll get to that. I didn't own a bike, and 357 00:21:39,600 --> 00:21:42,960 Speaker 1: you don't have to. But I did triathlons. I rented 358 00:21:42,960 --> 00:21:47,040 Speaker 1: a bike, I borrowed equipment, and it was one of 359 00:21:47,080 --> 00:21:50,920 Speaker 1: the most life changing things I've ever done. Okay, number four, 360 00:21:51,640 --> 00:21:55,960 Speaker 1: you can tie travel in my first iron Man New 361 00:21:56,040 --> 00:21:59,880 Speaker 1: Zealand when I was turning thirty on my birthday third 362 00:22:00,720 --> 00:22:04,159 Speaker 1: pre internet, I thought, this is the I'm going halfway 363 00:22:04,160 --> 00:22:06,399 Speaker 1: around the world because then no one can see me 364 00:22:07,920 --> 00:22:11,959 Speaker 1: in my hours of struggle. But it was so life changing. 365 00:22:12,000 --> 00:22:15,400 Speaker 1: So I tied travel into the triathlons. So if that's 366 00:22:15,440 --> 00:22:17,920 Speaker 1: something you want to do, listen. There are so many 367 00:22:17,960 --> 00:22:21,760 Speaker 1: triathlons probably where you live there all over the world. 368 00:22:22,680 --> 00:22:25,159 Speaker 1: But you can make it a destination for you and 369 00:22:25,200 --> 00:22:30,920 Speaker 1: your kids. So your spouse, your boyfriend, girlfriend, you can 370 00:22:31,000 --> 00:22:34,280 Speaker 1: have kids. There's kids triathlons, so you have that option. 371 00:22:35,840 --> 00:22:39,119 Speaker 1: And whenever I sign up, whenever I'm looking for spring breaks. 372 00:22:39,160 --> 00:22:41,399 Speaker 1: By the way, this is maybe sharing a little too 373 00:22:41,480 --> 00:22:43,960 Speaker 1: much with how nuttie I am, with what I love 374 00:22:44,119 --> 00:22:47,399 Speaker 1: my whole lifestyle. But when I'm booking, I try to 375 00:22:47,560 --> 00:22:51,760 Speaker 1: go somewhere different with the family every April, and somewhere warm. 376 00:22:51,800 --> 00:22:54,959 Speaker 1: I'm always looking for some races as well. I'm not 377 00:22:55,080 --> 00:22:57,760 Speaker 1: making the choice based on the race, but if I 378 00:22:57,800 --> 00:23:00,680 Speaker 1: find a great location and they're just happens to be 379 00:23:00,840 --> 00:23:06,639 Speaker 1: a five k half marathon, a triathlon, even better. But 380 00:23:06,720 --> 00:23:08,359 Speaker 1: you can start with that, you can say hey to 381 00:23:08,400 --> 00:23:12,160 Speaker 1: your family. And quite often now triathlons are doing just that. 382 00:23:12,960 --> 00:23:16,600 Speaker 1: They are having triathlons in locations like amusement parks and 383 00:23:16,640 --> 00:23:19,840 Speaker 1: places where you can go. You know, there's the Disney 384 00:23:19,880 --> 00:23:22,800 Speaker 1: World running races type things like that. So you can 385 00:23:22,800 --> 00:23:24,919 Speaker 1: make it a destination. You can make it a family affair, 386 00:23:25,680 --> 00:23:28,800 Speaker 1: whether your family is going to, you know, watch you 387 00:23:29,080 --> 00:23:31,760 Speaker 1: while you do your triathlon. But that's such a great 388 00:23:31,800 --> 00:23:36,840 Speaker 1: way is to connect travel and training and goal setting, 389 00:23:37,200 --> 00:23:39,879 Speaker 1: and it's a family affair. And again going back to 390 00:23:39,920 --> 00:23:43,520 Speaker 1: that extra eighth reason you should do a triathlon, my 391 00:23:43,560 --> 00:23:46,360 Speaker 1: goodness if your family is watching you finish. And I 392 00:23:46,440 --> 00:23:50,479 Speaker 1: loved It's gonna sound sexist, but I loved training moms 393 00:23:50,480 --> 00:23:53,840 Speaker 1: back in the day because so often, especially you know, 394 00:23:54,119 --> 00:23:58,520 Speaker 1: those of my age fifties, like, it wasn't as okay 395 00:23:58,520 --> 00:24:00,960 Speaker 1: to engage in these sports back when we were younger, 396 00:24:01,480 --> 00:24:05,240 Speaker 1: not for women. And so when you know, the daughters 397 00:24:05,280 --> 00:24:10,360 Speaker 1: see mom sprinting across the finish line of a triathlon, 398 00:24:10,720 --> 00:24:14,200 Speaker 1: that goes for sons as well. But it's just super powerful. 399 00:24:14,960 --> 00:24:19,520 Speaker 1: There's no downside. So travel and family and goal setting 400 00:24:20,000 --> 00:24:24,560 Speaker 1: and your kids seeing you challenging yourself so when you 401 00:24:24,600 --> 00:24:26,439 Speaker 1: think you can't, and the coach for the dads too, 402 00:24:26,480 --> 00:24:29,360 Speaker 1: I know there's many, there are many listening who think 403 00:24:29,400 --> 00:24:33,040 Speaker 1: they can't think how powerful that is for your kids 404 00:24:33,080 --> 00:24:37,760 Speaker 1: to see you're choosing a goal, working for it and 405 00:24:37,840 --> 00:24:43,400 Speaker 1: challenging yourself. All right. And number five reason, And this 406 00:24:43,600 --> 00:24:48,800 Speaker 1: is not talked about enough except on shows like mine. 407 00:24:50,400 --> 00:24:52,440 Speaker 1: You know they talk about is it diet, is it exercise, 408 00:24:52,480 --> 00:24:55,320 Speaker 1: blah blah blah. It's it's all of the above, I say, 409 00:24:55,560 --> 00:24:57,400 Speaker 1: because one leads to the other. So that's the fifth 410 00:24:57,400 --> 00:25:00,760 Speaker 1: reason signing up for a triathlon. Training for a triathlon 411 00:25:00,880 --> 00:25:06,920 Speaker 1: leads to other healthy habits, like eating healthier. The more 412 00:25:07,000 --> 00:25:12,560 Speaker 1: you exercise, the healthier you will start to eat. It happens. 413 00:25:13,880 --> 00:25:17,400 Speaker 1: I have watched it for decades. I have experienced it myself, 414 00:25:18,280 --> 00:25:21,200 Speaker 1: and there's a whole bunch of reasons why that happens. 415 00:25:22,359 --> 00:25:25,000 Speaker 1: One is, you look at your watching you say, I 416 00:25:25,080 --> 00:25:28,240 Speaker 1: just ran two miles three miles, I burned X number 417 00:25:28,240 --> 00:25:33,040 Speaker 1: of calories. I'd rather not undo that with three donuts 418 00:25:33,119 --> 00:25:37,760 Speaker 1: right after. And then another top reason is you feel 419 00:25:37,800 --> 00:25:40,399 Speaker 1: better about yourself. You swim, you bike, you run, you 420 00:25:40,440 --> 00:25:43,000 Speaker 1: strength train, and you want to fill your body with 421 00:25:43,040 --> 00:25:46,439 Speaker 1: healthier foods. It feels better. And that is one of 422 00:25:46,480 --> 00:25:54,280 Speaker 1: the most powerful concept concepts in exercise and nutrition that 423 00:25:54,359 --> 00:25:56,240 Speaker 1: has not talked about, that is not written about, that 424 00:25:56,320 --> 00:25:58,960 Speaker 1: is not understood, especially from people who don't live the lifestyle. 425 00:26:00,119 --> 00:26:02,320 Speaker 1: I'm not sacrificing anything by eating healthy. It's what my 426 00:26:02,359 --> 00:26:04,520 Speaker 1: body wants it what's it's what makes me feel good 427 00:26:04,800 --> 00:26:07,760 Speaker 1: that has changed over time. I did eat more of 428 00:26:07,800 --> 00:26:11,800 Speaker 1: the other stuff when I was younger, and over time 429 00:26:11,880 --> 00:26:15,480 Speaker 1: the more exercised I engaged in, the more my body 430 00:26:15,480 --> 00:26:18,000 Speaker 1: craved the other foods, and the more I enjoyed them. 431 00:26:18,080 --> 00:26:20,639 Speaker 1: And that can be you. I will say that over 432 00:26:20,680 --> 00:26:23,480 Speaker 1: and over and over again. So if you want to 433 00:26:23,480 --> 00:26:25,359 Speaker 1: clean up your eating, if you think you need to 434 00:26:25,400 --> 00:26:29,000 Speaker 1: go on a diet, sign up for a triathlon. Don't 435 00:26:29,040 --> 00:26:32,679 Speaker 1: sign up for that restrictive thirty day diet. Sign up 436 00:26:32,680 --> 00:26:35,320 Speaker 1: for a triathlon. And especially for those of you, oh 437 00:26:35,359 --> 00:26:41,360 Speaker 1: my goodness, who do have some weight to lose, this 438 00:26:41,440 --> 00:26:44,560 Speaker 1: is like one of the greatest reasons to start losing 439 00:26:44,560 --> 00:26:48,919 Speaker 1: that weight is because it's exponentially easier to run and 440 00:26:48,960 --> 00:26:52,240 Speaker 1: even to bike when you weigh less. And so the 441 00:26:52,280 --> 00:26:55,159 Speaker 1: more you exercise, the more that goal is off in 442 00:26:55,160 --> 00:26:58,520 Speaker 1: the distance, the better you feel about yourself. Other things 443 00:26:58,760 --> 00:27:03,640 Speaker 1: change as far as you're healthy, habits, sleep that changes. 444 00:27:03,680 --> 00:27:07,680 Speaker 1: You're tired, your body feels good. You've done all this exercise. 445 00:27:08,560 --> 00:27:14,159 Speaker 1: So many people on sleeping aids, pharmaceuticals, natural remedies. You 446 00:27:14,160 --> 00:27:16,040 Speaker 1: know what, the greatest natural remedy I've ever found, and 447 00:27:16,480 --> 00:27:19,640 Speaker 1: is supported by a heck of a lot of research. Exercise. 448 00:27:20,400 --> 00:27:24,199 Speaker 1: Exercise that will help you sleep exponentially. All Right, So 449 00:27:24,280 --> 00:27:29,480 Speaker 1: those eating sleeping, so many other side effects of signing 450 00:27:29,520 --> 00:27:32,240 Speaker 1: up for a triathlon, especially when you're doing all of 451 00:27:32,280 --> 00:27:35,160 Speaker 1: these different disciplines. You're can be tired, You're gonna feel 452 00:27:35,200 --> 00:27:40,080 Speaker 1: better about yourself, You're gonna eat better, all right. Number six. 453 00:27:40,880 --> 00:27:46,280 Speaker 1: One of my favorite terms in sports psychology self efficacy, 454 00:27:46,920 --> 00:27:51,439 Speaker 1: self efficacy, situational confidence. One day I'll tell my story 455 00:27:52,080 --> 00:27:55,119 Speaker 1: greater depth as far as stuff I haven't talked about, 456 00:27:55,160 --> 00:27:59,159 Speaker 1: but traveling the world, challenging myself to do these things, 457 00:27:59,440 --> 00:28:02,080 Speaker 1: to swim two point four miles when I couldn't swim 458 00:28:02,280 --> 00:28:05,560 Speaker 1: two point four you know, laps of the pool, much 459 00:28:05,640 --> 00:28:08,760 Speaker 1: less do it in a foreign country on my own. Essentially, 460 00:28:09,960 --> 00:28:12,920 Speaker 1: the confidence I got and have and continued to receive 461 00:28:13,560 --> 00:28:17,560 Speaker 1: from doing these things priceless. And that's why I started 462 00:28:17,560 --> 00:28:20,440 Speaker 1: the show by saying, the more you think you shouldn't 463 00:28:20,440 --> 00:28:24,960 Speaker 1: do a triathlon is the reason you should. It leads 464 00:28:25,000 --> 00:28:29,760 Speaker 1: to so much confidence. And that's not just the situational 465 00:28:29,760 --> 00:28:33,000 Speaker 1: confidence that hey, I could do it a triathlon. It 466 00:28:33,080 --> 00:28:40,640 Speaker 1: extends into all aspects of your life, positively obstacles, learning 467 00:28:40,640 --> 00:28:43,520 Speaker 1: to be in the moment, learning to not give up, 468 00:28:43,560 --> 00:28:47,720 Speaker 1: to keep moving forward, that things will always get be difficult, 469 00:28:47,960 --> 00:28:49,760 Speaker 1: no matter if if things will go wrong, but when 470 00:28:50,560 --> 00:28:52,840 Speaker 1: and by doing a triathlon, and that is you know 471 00:28:52,920 --> 00:28:55,480 Speaker 1: what are the toughest things about coaching people for a triathlon. 472 00:28:56,720 --> 00:28:58,800 Speaker 1: You give them everything, you set them up for everything, 473 00:28:59,640 --> 00:29:03,880 Speaker 1: all the possible scenarios that could go wrong, but something 474 00:29:04,560 --> 00:29:08,040 Speaker 1: or three other things will as well. And it's that resilience. 475 00:29:08,120 --> 00:29:13,720 Speaker 1: It's that grip that comes from challenging yourself and getting 476 00:29:13,760 --> 00:29:18,680 Speaker 1: through the unknown problems, things that you didn't foresee or 477 00:29:18,760 --> 00:29:23,800 Speaker 1: you're prepared for, but you know happened outside of your control, 478 00:29:25,800 --> 00:29:29,520 Speaker 1: and you get that self efficacy. Self efficacy is everything, 479 00:29:29,520 --> 00:29:31,400 Speaker 1: and I would argue it's been taken out of our 480 00:29:31,440 --> 00:29:36,440 Speaker 1: lives for so many people's lives. Staying safe, not challenging 481 00:29:36,480 --> 00:29:39,400 Speaker 1: ourselves one of the one of the worst things we 482 00:29:39,440 --> 00:29:42,240 Speaker 1: can do when it comes to feeling good about ourselves. 483 00:29:42,600 --> 00:29:49,680 Speaker 1: All right. And finally number seven, Yes, chances are really 484 00:29:49,720 --> 00:29:52,960 Speaker 1: strong you're gonna get hooked the one and Dunn's when 485 00:29:52,960 --> 00:29:58,200 Speaker 1: it comes to triathlons, marathons, all of the above almost negligible. 486 00:29:58,480 --> 00:30:01,640 Speaker 1: It is so rare. I've met a couple people who 487 00:30:01,640 --> 00:30:08,760 Speaker 1: have done one marathon, one triathlon and stopped. But chances are. 488 00:30:09,000 --> 00:30:11,960 Speaker 1: You're gonna get hooked and it's gonna lead to that lifestyle. 489 00:30:12,720 --> 00:30:15,280 Speaker 1: You're gonna feel better, you're gonna look better. You're gonna 490 00:30:15,320 --> 00:30:20,240 Speaker 1: be like Hi, Romu and Nada maybe at age eight seven, 491 00:30:20,520 --> 00:30:25,959 Speaker 1: still doing your races. But it's a lifestyle. It's a lifestyle. 492 00:30:26,800 --> 00:30:29,360 Speaker 1: That's why over a hundred thousand people try to sign 493 00:30:29,440 --> 00:30:31,959 Speaker 1: up or sign up, try to get into the New 494 00:30:32,040 --> 00:30:36,320 Speaker 1: York City Marathon every year. There's a reason, there's a 495 00:30:36,400 --> 00:30:39,280 Speaker 1: reason we do these things. We challenge ourselves. They feel good. 496 00:30:39,800 --> 00:30:42,760 Speaker 1: And again, you don't have to do a marathon. I'm 497 00:30:42,800 --> 00:30:45,080 Speaker 1: gonna give you the distances in two seconds to bring 498 00:30:45,120 --> 00:30:49,000 Speaker 1: this all together. But you gotta pick that goal. You 499 00:30:49,080 --> 00:30:53,080 Speaker 1: gotta challenge yourself. And when it comes to so many 500 00:30:53,080 --> 00:30:56,000 Speaker 1: people saying, hey, Tom, I don't have the motivation, I 501 00:30:56,040 --> 00:30:59,560 Speaker 1: don't have the structure, you know, and beating themselves up 502 00:31:00,440 --> 00:31:03,040 Speaker 1: saying you don't have the discipline. You know. How you 503 00:31:03,040 --> 00:31:06,040 Speaker 1: get discipline? You pick a date and here's here's the 504 00:31:06,080 --> 00:31:09,320 Speaker 1: other thing. By the way, sign up and pay the money. 505 00:31:10,000 --> 00:31:12,480 Speaker 1: And the more money you can pay, how crazy does 506 00:31:12,480 --> 00:31:15,040 Speaker 1: this sound? Be invested in it. So if you're gonna 507 00:31:15,040 --> 00:31:19,880 Speaker 1: do a trip, do a trip, get in there, because 508 00:31:19,880 --> 00:31:22,840 Speaker 1: when you got money on the line and that event 509 00:31:22,960 --> 00:31:25,800 Speaker 1: is tied to that, you're gonna be that much more 510 00:31:25,800 --> 00:31:29,400 Speaker 1: likely to train to do it. And that's what it's about. 511 00:31:29,440 --> 00:31:33,280 Speaker 1: These These are the quote unquote secrets right to success 512 00:31:33,280 --> 00:31:37,720 Speaker 1: in fitness. It's not about motivation. It's about setting yourself 513 00:31:37,800 --> 00:31:42,800 Speaker 1: up for success, picking that goal, picking that event, investing 514 00:31:42,880 --> 00:31:45,120 Speaker 1: in it, you know, and if you want to get 515 00:31:45,120 --> 00:31:48,200 Speaker 1: a coach, this is a topic for another show, but 516 00:31:48,320 --> 00:31:51,040 Speaker 1: books and coaches. There's so many resources once you decide 517 00:31:51,080 --> 00:31:53,640 Speaker 1: to do this that weren't around, by the way, when 518 00:31:53,680 --> 00:31:56,600 Speaker 1: I did it, there was almost nothing, which is why 519 00:31:56,640 --> 00:31:59,320 Speaker 1: I suffered more than I probably should have for the 520 00:31:59,360 --> 00:32:01,720 Speaker 1: first couple of iron Man, but I enjoyed it that 521 00:32:01,800 --> 00:32:04,800 Speaker 1: much more too, all right, So you will hopefully get hooked, 522 00:32:04,960 --> 00:32:06,560 Speaker 1: and what you're gonna get hooked on is the lifestyle, 523 00:32:06,600 --> 00:32:10,640 Speaker 1: not triathlons. Again, and you might, you know, turn into 524 00:32:10,720 --> 00:32:14,840 Speaker 1: a triathlete when of like my crazy friends type. But again, 525 00:32:16,040 --> 00:32:18,160 Speaker 1: it's not about calling yourself anything. It's just about doing 526 00:32:18,160 --> 00:32:21,080 Speaker 1: healthy things for yourself and being successful at your program, 527 00:32:21,120 --> 00:32:23,200 Speaker 1: because that's what I want for you, all right. So 528 00:32:23,320 --> 00:32:26,920 Speaker 1: the distances there are basically and there are variations, especially 529 00:32:26,960 --> 00:32:30,120 Speaker 1: in the first one. But there are sprint triathlons, there 530 00:32:30,160 --> 00:32:33,840 Speaker 1: are Olympic, half, iron Man and iron Man. Now there's longer, 531 00:32:33,880 --> 00:32:37,480 Speaker 1: and there's variations, but by and large, talk to triathletes, 532 00:32:37,520 --> 00:32:40,719 Speaker 1: you read triathlon books, those are the four distances, and 533 00:32:40,800 --> 00:32:43,680 Speaker 1: so many people can and should start with that sprint. 534 00:32:44,160 --> 00:32:48,120 Speaker 1: And again there there is the most variation in this distance, 535 00:32:48,440 --> 00:32:52,680 Speaker 1: just because they're shorter and local um event organizers will 536 00:32:52,720 --> 00:32:56,400 Speaker 1: kind of play around with them. But generally speaking, you're 537 00:32:56,440 --> 00:32:59,280 Speaker 1: gonna swim about a half a mile, which is about 538 00:32:59,320 --> 00:33:02,720 Speaker 1: seven five demeters. Okay, that may sound scary to so 539 00:33:02,760 --> 00:33:04,840 Speaker 1: many of you, and good, but you can do it. 540 00:33:05,280 --> 00:33:08,000 Speaker 1: And by the way, you can swim whatever style you want. 541 00:33:08,920 --> 00:33:11,560 Speaker 1: The running joke is freestyle means you are free to 542 00:33:11,680 --> 00:33:16,960 Speaker 1: swim whatever way you want. Doggy paddle, breaststroke, freestyle, backstroke, 543 00:33:17,480 --> 00:33:20,400 Speaker 1: doesn't matter. All right, You're gonna bike around twelve point 544 00:33:20,440 --> 00:33:24,800 Speaker 1: four miles twenty k and you're gonna run, generally speaking 545 00:33:24,800 --> 00:33:27,640 Speaker 1: of five k, which is about three point one miles, 546 00:33:27,800 --> 00:33:31,000 Speaker 1: so anywhere I mean the fast guys around an hour 547 00:33:31,120 --> 00:33:34,640 Speaker 1: and change. It's about ninety minute workout. Again, depending on 548 00:33:34,680 --> 00:33:39,120 Speaker 1: your fitness level and the distances four the average person 549 00:33:39,520 --> 00:33:42,120 Speaker 1: ninety minutes. But you're gonna swim a little, you're gonna 550 00:33:42,120 --> 00:33:45,400 Speaker 1: bike a little, and you're gonna run a little, okay, 551 00:33:45,520 --> 00:33:47,720 Speaker 1: And that is the perfect ale for so many of you. 552 00:33:48,520 --> 00:33:52,560 Speaker 1: Find a sprint triathlon in your area in you know, 553 00:33:52,720 --> 00:33:56,440 Speaker 1: three or four or five, six months from now, and 554 00:33:56,440 --> 00:33:59,840 Speaker 1: that's gonna give your workouts purpose. And again there are 555 00:34:00,040 --> 00:34:02,239 Speaker 1: virtual races now as well. If you want to do that. 556 00:34:02,280 --> 00:34:05,520 Speaker 1: If that gets you excited and you're gonna be just 557 00:34:05,560 --> 00:34:08,120 Speaker 1: as motivated for that, you know, do a gut check 558 00:34:08,120 --> 00:34:09,920 Speaker 1: and see if that works for you. But if not, 559 00:34:11,280 --> 00:34:15,759 Speaker 1: I strongly encourage. Again. The weird thing now is is 560 00:34:15,960 --> 00:34:19,640 Speaker 1: that races are on hold, but that doesn't mean they're 561 00:34:19,640 --> 00:34:21,680 Speaker 1: not coming back, and that you have the perfect amount 562 00:34:21,719 --> 00:34:24,319 Speaker 1: of time to train, all right, So sprint distances for 563 00:34:24,360 --> 00:34:27,520 Speaker 1: so many of you perfect way to start, and then 564 00:34:27,520 --> 00:34:29,680 Speaker 1: you're gonna move up that after. You may do a 565 00:34:29,719 --> 00:34:32,440 Speaker 1: handful of sprints, you may stay there, you may never 566 00:34:32,480 --> 00:34:34,680 Speaker 1: do more than that, and that's awesome. But then there's 567 00:34:34,719 --> 00:34:38,440 Speaker 1: Olympic distance, which is basically one point five kilometers swim, 568 00:34:38,440 --> 00:34:41,400 Speaker 1: which is just under a mile. You're gonna bike around 569 00:34:41,560 --> 00:34:46,120 Speaker 1: forty KOs, which is miles just under and you're gonna 570 00:34:46,200 --> 00:34:48,720 Speaker 1: run a ten k, which is six miles. So swim 571 00:34:48,719 --> 00:34:52,080 Speaker 1: about a mile, bike about twenty five miles, and run 572 00:34:52,320 --> 00:34:56,200 Speaker 1: about six miles. And again this is now you're double 573 00:34:56,280 --> 00:34:59,400 Speaker 1: the distance or double the time roughly, you know, around 574 00:34:59,440 --> 00:35:02,000 Speaker 1: three hours. That's challenging for people, but a great goal, 575 00:35:02,920 --> 00:35:05,000 Speaker 1: a great goal for someone who might be fitter, and said, 576 00:35:05,040 --> 00:35:06,839 Speaker 1: you know, I mean, I encourage you to start at 577 00:35:06,840 --> 00:35:09,120 Speaker 1: the sprint level, but there are people that jump right 578 00:35:09,200 --> 00:35:12,440 Speaker 1: up to the Olympic. And finally you've got the half 579 00:35:12,440 --> 00:35:15,600 Speaker 1: iron Man and iron Man half iron Man. You are 580 00:35:16,360 --> 00:35:18,880 Speaker 1: doing a total of seventy point three miles, which is 581 00:35:18,920 --> 00:35:22,319 Speaker 1: a one point two miles swim, a fifty six mile bike, 582 00:35:22,440 --> 00:35:25,360 Speaker 1: and a half marathon which is thirteen point one and 583 00:35:25,520 --> 00:35:28,879 Speaker 1: obviously then an iron Man two point four miles, twelve 584 00:35:28,960 --> 00:35:32,120 Speaker 1: mile bike, and full marathon twenty six point two miles. 585 00:35:34,000 --> 00:35:38,719 Speaker 1: But please, as we wrap this up, if you are 586 00:35:38,760 --> 00:35:42,520 Speaker 1: listening and a triathlon sounds like the last thing you 587 00:35:42,520 --> 00:35:45,160 Speaker 1: should ever do and that you would think of doing, 588 00:35:45,680 --> 00:35:49,600 Speaker 1: you are the exact person who should do it. And again, 589 00:35:49,600 --> 00:35:53,839 Speaker 1: I know the aches and pains that you think are 590 00:35:53,880 --> 00:35:56,440 Speaker 1: gonna stand in your way. But that's why you go 591 00:35:56,480 --> 00:35:59,359 Speaker 1: to a coach, that's why you hire a trainer, That's 592 00:35:59,360 --> 00:36:02,920 Speaker 1: why you start eating books and eating better and figuring 593 00:36:02,920 --> 00:36:05,839 Speaker 1: out those issues. And I've said this about running so 594 00:36:05,880 --> 00:36:08,560 Speaker 1: many times when people told me they couldn't run. As 595 00:36:08,600 --> 00:36:11,520 Speaker 1: a trainer, I'd go, let's figure out why was it. 596 00:36:11,640 --> 00:36:15,480 Speaker 1: Your back hurts, your leg hurts, you have knee issues, 597 00:36:16,640 --> 00:36:23,160 Speaker 1: muscle imbalances, muscle weaknesses, flexibility issues so often fixable. And 598 00:36:23,200 --> 00:36:26,080 Speaker 1: when you're doing a sprint triathlon ninety minutes or so, 599 00:36:26,640 --> 00:36:30,560 Speaker 1: you're not going super fast and you're just trying to 600 00:36:30,640 --> 00:36:34,359 Speaker 1: finish each leg. And let me kind of end with this. 601 00:36:34,760 --> 00:36:39,280 Speaker 1: When I finished that swim of my first Iron Man, especially, 602 00:36:40,160 --> 00:36:44,560 Speaker 1: holy cow, the sense of satisfaction. And so that is 603 00:36:44,560 --> 00:36:47,520 Speaker 1: what you will find when you do as I say 604 00:36:47,560 --> 00:36:50,400 Speaker 1: and sign up for your triathlon. If swimming is what 605 00:36:50,560 --> 00:36:53,000 Speaker 1: really freaks you out, you finish that swim and you go, 606 00:36:53,080 --> 00:36:56,160 Speaker 1: oh my gosh, and then you're on the bike and 607 00:36:56,239 --> 00:36:59,760 Speaker 1: it's truly magical. People. And as one of my goals 608 00:37:00,320 --> 00:37:03,759 Speaker 1: as a coach, as someone in this industry is to 609 00:37:03,800 --> 00:37:05,920 Speaker 1: take you out of your comfort zone so you can 610 00:37:05,960 --> 00:37:08,560 Speaker 1: live your best life and the physical and the mental 611 00:37:08,600 --> 00:37:12,600 Speaker 1: are all connected. And I feel so fortunate to have 612 00:37:12,719 --> 00:37:15,000 Speaker 1: figured that out and have been able to do it. 613 00:37:15,080 --> 00:37:18,080 Speaker 1: And again, I did it on credit cards and you know, 614 00:37:18,600 --> 00:37:23,920 Speaker 1: a lot of cheap flights. But there was nothing that 615 00:37:23,960 --> 00:37:27,960 Speaker 1: I've invested in that has been more impactful in my 616 00:37:28,040 --> 00:37:34,560 Speaker 1: life then fitness and challenging myself and doing it over 617 00:37:34,600 --> 00:37:39,120 Speaker 1: and over. And you should too. Seven reasons and I 618 00:37:39,160 --> 00:37:42,640 Speaker 1: threw in an eight why you should do a triathlon. 619 00:37:43,520 --> 00:37:46,799 Speaker 1: Absolutely do one. Now I want to hear from you. 620 00:37:47,120 --> 00:37:51,040 Speaker 1: Tom h Fit is Twitter as well as Instagram. Tom 621 00:37:51,200 --> 00:37:54,000 Speaker 1: h Fit Fitness disrupted dot com and go there and 622 00:37:54,080 --> 00:37:57,279 Speaker 1: email me the questions you have about this. But I 623 00:37:57,280 --> 00:37:59,760 Speaker 1: want to hear from people who say, Tom, You're nuts, 624 00:38:00,280 --> 00:38:03,080 Speaker 1: there's no way. But actually I'm thinking of doing it, 625 00:38:03,160 --> 00:38:05,719 Speaker 1: and I signed up for this race. I want to 626 00:38:05,719 --> 00:38:07,560 Speaker 1: hear from you. I want to hear I want to 627 00:38:07,600 --> 00:38:12,040 Speaker 1: see that you're going to challenge yourself, that you're jumping off, 628 00:38:12,040 --> 00:38:13,560 Speaker 1: You're going I can't believe I'm doing this, but I'm 629 00:38:13,600 --> 00:38:16,279 Speaker 1: gonna do it. I don't care if you're twenty or 630 00:38:16,440 --> 00:38:20,640 Speaker 1: e d And on a final note, my third final note, 631 00:38:21,160 --> 00:38:25,960 Speaker 1: I've raced with people in wheelchairs. I've raced with blind athletes, 632 00:38:26,520 --> 00:38:31,200 Speaker 1: one leg, you know, missing limbs, every issue known demand. 633 00:38:31,239 --> 00:38:34,880 Speaker 1: So whatever your reason you think you can't trust me, 634 00:38:36,160 --> 00:38:38,839 Speaker 1: trust me, you can listen to my show. I just 635 00:38:38,880 --> 00:38:43,160 Speaker 1: did with Sean Swarner. One long cancer twice that should 636 00:38:43,200 --> 00:38:46,280 Speaker 1: have killed him as a kid, totally different. I'm Deverest, 637 00:38:47,080 --> 00:38:49,560 Speaker 1: all right, There's so many stories, so do not short 638 00:38:49,640 --> 00:38:52,960 Speaker 1: change yourself. We have one life to live. We control 639 00:38:53,080 --> 00:38:55,960 Speaker 1: three things, how much we move, what we put into 640 00:38:55,960 --> 00:38:59,000 Speaker 1: our mouths, and yes, our attitude, our belief in what 641 00:38:59,040 --> 00:39:01,760 Speaker 1: we can do. And you need to believe in yourself. 642 00:39:02,640 --> 00:39:14,080 Speaker 1: I'm Tom Holland. This is Fitness Disrupted, Believing yourself. Fitness 643 00:39:14,120 --> 00:39:17,520 Speaker 1: Disrupted is a production of I Heart Radio. For more 644 00:39:17,560 --> 00:39:20,800 Speaker 1: podcasts from my Heart Radio, visit the I heart Radio app, 645 00:39:21,000 --> 00:39:24,440 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.