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Your fitness doesn’t care what your ego wants.

As I head into Ironman 70.3 NC race weekend, my thoughts have drifted to potential outcomes: placing well & qualifying for Worlds…

There is nothing wrong with these, except they’re not really reflective of my training. And when actions don’t align with goals it can create doubt and frustration.

So I’m leaning on a simpler framework:

Ability × execution = performance.

We cant magically make our training block better because our ego wants us to push it. But we can still execute and make the most out of the fitness we have.

If you are racing soon, maybe ask yourself:

What ability have I built?
How can I execute the moment in front of me?
What’s important now?

The new Forge episode, “Your Fitness Doesn’t Care What Your Ego Wants,” is out. I also created a short Race Week Mental Game guide with the tools I’m using, and both are at the link in bio.

Shoutout to Chad McGehee and Justin Daerr for their wisdom as prior podcast guests and inspiration for “what’s important now?” and the performance equation. Follow them @chadmcgehee @inneredgemeditation // @all__ofit

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Yeah this summer ruled

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Some moments never get old — finding the tape at the finish line…always feels special.

🏊‍♂️💨 - 🚴‍♂️💨 - 🏃💨

#thisisfifty #mastersathlete #swimbikerun #trilife #shortcourseisnotacrime

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Swim…Bike…Run…

Yesterday was the GAME ON! Ponte Vedra Beach Triathlon, offering both a Sprint and Olympic distance event. I participated in the later and was fortunate enough to have a solid day and break the tape.

However, the day started off a bit hectic when my shifting was completely dead as I went to do a warmup spin. Not sure if I had time to troubleshoot, I called @wendyfejfar to save the day. Being a close, hometown race, she was able to quickly bring out my old TT-bike. I switched my nutrition and computer over, and just had time to get it racked before heading down to the start.

We had a fairly rough water swim and strong north winds on the bike, but the weather was beautiful for the run.

My mind just went into autopilot and I focused on a good smooth day and I was fortunate to ride some of the final six miles of the bike, and the bulk of the run pushing with the sprint-distance winner, @austinrstory .

I still truly feel there is no better training for an A-race, than finding a shorter, local race to go through the paces. Plus, it helps support your local race directors and the overall triathlon scene!!! Thanks coach @justindaerr for working this into the final Ironman Jacksonville build for me!

Also, thanks for the 🎥 to @rossrunz , @jensylva and @weareneutralservice !!!

Now, get out and go race!!!

#racelocal #shortcourseisnotacrime #rokastndrdracing #gameonevents #trilife

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Many athletes* train extremely well and then struggle to compete.
🙋‍♂️ (*myself in college)
Justin Daerr and I chatted in Episode 21 about this concept around his performance equation:
🧮
Performance = Preparation + Opportunity + Execution
📊
We often emphasize the preparation of the physical fitness and skills, yet our mental tools like emotional regulation, awareness, and self-talk are also big contributors to that execution piece. Are we able to capitalize on the work we’ve done?
🔥
Find it on Apple and Spotify
@all__ofit
#mentaltraining #triathlon #ironmantriathlon #marathontraining

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Big week training, Day 7!

Sunday’s plan of ~2:45 total time:
•Run - this was a 2-mile warmup, followed by 10x 1-mile at a steady z2 effort.

•Swim - 5,000yds as 5x 1k with mixed gear on 1’ rests, all with a snorkel.

The morning was super muggy and my friend John Leeds joined me for the first hour. Then I finished up solo. There was nothing overly special about the run, but having company for the bulk made it go by quickly, and my paces and RPE stayed consistent throughout.

I then added on an evening swim as the last workout of this “big week”, inspired by a post from @feelthebyrn yesterday. I was quite amazed how well I felt to finish up the week with a volume swim, and it really seemed like a great stretch-out on top of a workout.

I’ll post the some thoughts on the week later, but for now, that finishes up 7-days with approximately 27.5 hours total of training!

Will it pay off come May? I guess we will see…

#bigweek #trilife #ironmantraining #roadtosub9 #mastersathlete

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Big week training, Day 6!

Saturday’s plan of ~5:15 total time:
•Bike - 5 hours including the Lodge Ride (our local NE Florida “hammer-fest”) in the middle, targeting 4000kJs total for the ride.

•Run - 15’ brick OTB, relaxed by feel.

Sometimes to get it all in and still have time left in the day, you gotta start early! Fortunately @johnrichardsonfl and @wendyfejfar liked that idea, and we all started our ride with the first 80’ in the dark.

In the end, I fell a bit shy on my total workload target, averaging only 198W. But, I road very strong during the group segment and my NP for just over 5 hours was 227W…so, I’ll call it a win being at the end of my biggest week of training in some time.

I then did a short brick run, and the first couple minutes my legs felt awful. However, they quickly loosened up and I felt quite strong as the run progressed.

Fueling to sustain the high load continues both before and after training, and for this ride, I hit right at 105g carbohydrate/hour during the session.

One more day to click off this week, and both my energy and stoke is running high!!! 😎

#bigweek #trilife #ironmantraining #roadtosub9 #mastersathlete

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Big week training, Day 5!

Friday’s plan of 3:30 total time:
•Swim - 5,100yds with a main set of 10x 150 swim on 2:15 / 1,000 straight pull / 6x 150 swim on 2:20.

•Bike - 90’ cruising easy overall.

•Run - 45’ just run.

Today had a bit more total load than yesterday, but the bike and run stayed fairly relaxed. However, the morning began with a solid swim…fortunately Wendy kept me accountable to starting the day early. My initial motivation arriving at the pool was quite low, but by the time I got done with the warmup, I had woken up and the main set rolled well, and I felt stronger as the swim progressed, averaging 1:50 across all sixteen 150s.

Both @wendyfejfar and @johnrichardsonfl joined me for portions of the ride as we cruised through Nocatee. After the ride and a small snack, I headed out for the run.

The weather has returned back to normal and with temps in the low-mid 60s, the workouts felt really good. Also, I finished my last dose of medicine yesterday from last week’s sinus infection, and my “antibiotic belly” has already started to go away, making workouts much more comfortable.

Now I’m gonna try to relax the remainder of the day, eat well and get a good sleep as the next two days get a bit spicy! 🌶️

#bigweek #trilife #ironmantraining #roadtosub9 #mastersathlete

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Big week training, Day 3!

Wednesday’s plan of 2:30 total time:
•Run - 85’ with two rounds of 6/5/4/3/2’ descending pace blocks, all with 2’ recoveries.

•Swim - 4,400yds - mostly relaxed/steady as 1k of fin swim and kick / 10x 200 pull on 3:00 / 20x 50 swim on :45 (extra :15 each 4th rep) / 400 cooldown.

The temperature was a bit more moderate today, but humidity was still quite high and it was noticeable. For the run…between coming off being ill, the conditions and just the big volume week, I attacked the run a bit more by RPE vs really trying to target specific pacing. Although nothing was particularly “fast”, I did descend all but one 3-minute block using just feel, so it felt like a win as I wasn’t really into doing this particular workout when I started.

Late morning I was joined by @fltri23 for a volume swim that was primarily smooth, good form swimming. It felt like a great stretch-out, and my energy was higher walking away from the pool than when I showed up!!!

So far the week is ticking off well with just over 12.5 hours completed this first three days…now just gotta keep on fueling!

#bigweek #trilife #ironmantraining #roadtosub9 #mastersathlete

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Big week training, Day 2!

Tuesday’s plan of ~5:45 total time:
•Bike - Around 5.5 hours, targeting 200-205w as much as practical.

•Run - 15’ brick OTB, relaxed by feel.

It was pretty warm and full sun. I rode a big loop of Northern St. Johns County that included riding along the beach, lots of farmland, the river and then finishing up the extra mileage in Nocatee. I had two refuel stops, and a pesky flat near the end I had to top off several times before swinging home to swap out wheels. In the end, I got all the work done and felt quite smooth on the short brick run.

Fueling was pretty heavy again, taking in ~92g/hour during the ride.

Not gonna lie - legs were a bit tired after this one!!!

#bigweek #trilife #ironmantraining #roadtosub9 #mastersathlete

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Big week training!

Monday’s plan of 4:15 total time:
•Swim - 4,300yds with 4x 400 on 6:00 touching ~5:00, then 6x 150 steady pull on 2:10.

•Bike - 2:15 with 20x 30” strong / 30” easy, then 4x 8’ big-gear @ 250-275W / 4’ easy.

•Run - 45’ with 10x 30” strong / 30” walk / 30” jog.

Overall, I felt strong all day, and I finally have last week’s sinus infection behind me. The weather was unseasonably warm and humid, but I executed each workout right on my targets.

I backed this training up with lots of fueling, with lots of workload ahead the coming days.

#bigweek #trilife #ironmantraining #roadtosub9 #mastersathlete

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Consistency…..the concept is the same for all, but it often looks different for everyone.

With my work/travel schedule, I don’t have what most athletes call a “skeleton week”. Some weeks are big volume, some are smaller, some have minimal swimming or cycling, some are at home, and some are on the road. Often, there is no pattern to the days from week to week…

However, I always try to maximize what my body can handle and ABSORB. My coach, @justindaerr has worked with me for over thirteen years and has always taken the stress of travel, night flying and broken sleep into account when planning out my weeks.

With the inaugural Ironman Jacksonville on the horizon as my first “A” race of 2026, I took a look back at the first four weeks of this 20-week build to the event:

20 weeks out (all home):
🏊‍♂️- 22,900yds / 🚴🏼‍♂️- 163mi / 🏃- 33.0mi
Total SBR & gym - 20:10

19 weeks out (Flying in Europe):
🏊‍♂️- 6,600yds / 🚴🏼‍♂️- 70.1mi / 🏃- 43.0mi
Total SBR & gym - 13:31

18 weeks out (Still in Europe, home 1 day):
🏊‍♂️- 6,581yds / 🚴🏼‍♂️- 42.7mi / 🏃- 43.5mi
Total SBR & gym - 12:19

17 weeks out (last minute trip to SD, home 3 days):
🏊‍♂️- 4,500yds / 🚴🏼‍♂️- 154mi / 🏃- 37.5mi
Total SBR & gym - 13:54

The thing Justin does when building my somewhat random schedule, is keep consistency in movement. When more on the road, especially in winter months, that will center around runs, strength work and utilizing shorter indoor cycling and swim sessions where available. Then we maximize my weeks home to hit longer and more frequent swims and bikes, and often more total volume.

Really all I’m trying to illustrate is, there is no “perfect” plan, only the plan that is “right” for you.

Find what you can consistently complete around your family, work and life schedule, and that may vary greatly week-to-week. Even short and/or easy sessions help bridge gaps and keep enough consistency to keep moving forward.

Then over months, improvements come and fitness grows

Stack that over seasons to see real gains…you just can’t rush fitness.

#pilotlife #triathlontraining #roadtosub9 #trainingonthego #consistencyoverperfection

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