Laura, Maggie, and Holly reunite in person on Average Age Groupers, first joking about Maggie’s nonstop travel and their strong opinions on socks, then shifting to open-water swimming tips ahead of Ironman Wisconsin. They discuss why wetsuits can feel safer, how a wetsuit should fit (tight, worked up around shoulders), sleeved vs sleeveless options, buoyancy shorts, caring for gear, and using Body Glide or TriSlide to prevent chafing and help with donning. They share sighting strategies like “crocodile eyes,” handling chop, drafting, avoiding traffic when stopping, staying wide for space, and using swim buoys for visibility and flotation. They briefly cover Ironman Wisconsin’s two-loop swim and strong water support, note current-assisted swims like Oregon 70.3, and update that Aaron is out of Ironman Wisconsin after re-breaking his collarbone and seeking a deferral.

00:00 Reunited In Person

00:12 Maggie Travel Chaos

01:31 The Great Sock Debate

03:34 Podcast Intro Updates

04:49 Open Water Swim Basics

07:47 Wetsuit Safety And Fit

10:57 Sleeves Brands And Care

14:51 Buoyancy Shorts Option

15:38 Sighting Like A Crocodile

19:50 Race Navigation And Drafting

24:24 Swim Buoys And Visibility

25:32 Chafing Lube And Comfort

29:28 Fear Creatures And Confidence

32:04 Swim Fears and Motivation

33:16 Ironman Wisconsin Swim Breakdown

36:57 Ocean and Choppy Swim Tips

40:22 Current Assisted Swim Hype

42:20 Oregon 70.3 Beginner Friendly

44:39 Aaron Injury Wisconsin Update

47:06 Spectating Plans and Games

50:16 Chequamegon MTB Prep Talk

54:03 Guests Team Updates and Wrap

Listen to the Pod here:

https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099

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#triathlon #unboundgravel #podcast #gravelbiking #gravelride

On Average Age Groupers, hosts Laura, Holly, Maggie, and Alyssa (returning guest) talk with Alyssa about how she became an endurance athlete, starting with swimming in Kansas, dabbling in college swimming and ultimate Frisbee, then discovering cycling during her LDS mission in California. She recounts buying her first road bike in 2015, doing an early sprint triathlon and multiple century rides, and learning race basics the hard way, including bonking, cramping, and her now-signature mustard packets. After moving to the DC area in 2017, she completed Ironman 70.3 Eagleman in 2018 and later shifted away from triathlon toward cycling. She shares how riding supports her mental health, how her friend Brian’s death shaped her motivation, and why she rode Unbound in his honor, including a stormy 200-mile experience. Alyssa also discusses run-club community, marathons, favorite places to ride, and possible future races like Steamboat.

00:00 Mic Stand Banter

00:19 Meet Alyssa

01:15 Swim Roots

03:16 Mission Bike Life

07:03 First Real Road Bike

08:43 First Tri And Century

13:02 Mustard Cramp Hack

16:24 Solo Riding Era

20:05 Move To DC Eagleman

25:25 Half Ironman Lessons

26:53 Cycling Focus And Loss

29:21 Unbound For Brian

32:41 Racing Mindset Wins

35:04 Racing With Friends

36:32 Cyclist Not Triathlete

37:42 Run Club Origins

39:20 Marathon Misery Lessons

43:38 Run And Raft Plans

45:55 Favorite Places To Ride

50:45 Kansas Gravel And Storms

54:01 Cold Weather Training Hacks

57:56 Next Season Race Calendar

01:00:58 Unbound Short Course Dreams

01:02:12 Wrap Up And Farewell

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The Average Age Groupers share a race recap from Ironman 70.3 Northern California in Redding, California, noting early recording technical issues. Laura describes her first-ever DNF, exiting the non-wetsuit-legal swim (78.1°F) after repeated stops, chaotic contact, difficulty sighting into the sun, and limited visible water support; she’s extracted by paddleboard/boat, returns barefoot to spectators, and later spectates with help from Casey’s VIP access. Holly, Laura and Claire recount a disorienting swim with left turns and a “gate” between red buoys, sun glare, heavy contact, and a possibly long course. Holly details a scenic but hard bike with steep descents, wind, crashes, poor etiquette, false flats, and hot conditions, then a hilly, hot run with walk-run strategies, ibuprofen, and a hamstring cramp near mile 10 before finishing. Claire finishes strong, meets the mayor mid-run, chases a sub-six, but gets severe chafing from peeing while running; Casey medals her. They criticize the new 70.3 Worlds slot “performance pool” math after Claire’s rankings drop despite a small age-adjustment, and they discuss upcoming plans including Maggie’s Chequamegon mountain bike race and recovery goals.

00:00 Welcome and Audio Disclaimer

01:08 Race Recap Setup

02:09 Laura DNF Swim Story

09:16 Tech Fix and Pre Swim Vibes

10:31 Swim Course Chaos and Sun Glare

18:11 Swim Contact and Wetsuit Traffic

21:22 DNF Logistics and VIP Help

24:02 T1 Moments and Heading Out

26:21 Bike Course Beauty and Early Descent

31:44 Bike Etiquette and Course Difficulty

35:10 False Flats Steep Turns and Taking Souls

37:43 Women Finishers and Awards Questions

39:04 Bike Course Highlights

40:12 Urban Roads and Underpass

41:09 T2 Troubles and Blisters

45:49 Run Start and Survival Mode

49:48 Claire Run Strategy and Mayor

54:42 Cramping and Aid Stations

58:21 Finish Line and VIP Medal

01:00:47 Chafing Confession and Sub Six Push

01:04:44 Would We Race Again

01:05:17 Slot Allocation Controversy

01:11:24 Next Races and Wrap Up

Laura, Maggie, and Holly celebrate the podcast’s 20th episode, an above-average milestone, by sharing “20 tips” they’ve learned as non-elite triathletes balancing jobs, training, and life. They open with updates about helping a friend move and a warm open-water swim at Fireman’s Park with fewer weeds than expected, then move into practical race and training advice: find a community or team, keep a learning/beginner mindset, fuel with enough carbs and protein (including whole-food options), plan post-race meetups and phone access, and pack items like trash bags, extra water for the swim chute, safety pins for timing chips, and a small pharmacy kit. They also cover bike and race-day tactics (downshifting, tire pressure, helmet replacement, photochromic lenses), heat management with ice, transition practice, finish-chute photo plans, buying meaningful race memorabilia, and the overarching reminder to keep the sport fun.

00:00 Couchside Catchup

00:54 Open Water Weed Talk

03:38 Episode 20 Milestone

05:01 20 Tips Kickoff

06:05 Find Your Training Crew

08:59 Learning Beginner Mindset

11:50 Fueling And Carbs

16:40 Post Race Meetups

19:05 Race Day Bag Hacks

20:34 Swim Chute Hydration

22:06 Timing Chip Safety

23:00 Bike Gear Stop Signs

24:54 Beat The Heat With Ice

27:47 DIY Arm Sleeves

28:52 Stay Warm in the Chute

29:50 Race Day Pharmacy Kit

30:57 Bodily Functions Reality

33:06 Helmet Replacement Rules

34:29 Virginia Tech Helmet Ratings

35:18 Photochromic Bike Glasses

36:28 Energy Comes Back

38:20 Know When to Stop

39:24 Deflate Tires in Heat

40:44 Chamois Cream and Fit

43:50 Practice Your Transition

45:18 Finish Chute Photo Plan

47:24 Buy the Race Memento

48:32 Have Fun Not Pressure

51:36 Training for Life Sidebar

53:05 Wrap Up and Where to Find Us

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Maggie, Laura, and Holly open by describing nonstop summer travel and feeling perpetually packed, then shift to their upcoming inaugural Ironman 70.3 in Redding, California. They explain how their original North Carolina 70.3 plan pivoted after scheduling conflicts and Holly’s April 2 car accident, which later revealed whiplash and a concussion that derailed running and swimming for weeks. Holly describes struggling through a demanding brick-heavy build, fear riding on roads and a breakdown during a cold, rainy Lake Placid ride, and worries about finishing due to run limitations. Laura shares self-coaching with an 80/20 approach, prioritizing not burning out on biking, higher run volume, and calmer swimming confidence. The episode also focuses on mental health: winter depression, dark intrusive thoughts after a February crash, identity and grief around racing setbacks (including Aaron’s accident and missed Lake Placid), and the challenge of balancing training with full-time work, ending with plans for a post-race recap and future guests.

00:00 Travel Life Catchup

02:01 Podcast Setup And Topics

02:58 Why Redding 703

03:19 Race Switch Backstory

07:04 Course And Logistics

08:44 Redding Build Reality Check

10:23 Training After Accident

13:37 Laura Self Coaching Plan

17:12 Weather And Course Hype

21:37 Mental Health Pivot

22:55 Winter Blues And First Crash

27:16 Car Accident And Invisible Injury

30:03 Unbound Mindset And Support

31:43 Racing With Support

32:43 Unbound Aftershocks

35:06 Whiplash Recovery Timeline

36:05 Road Riding Anxiety

39:56 Lake Placid Breakdown

41:48 Pulling The Plug

45:21 Back To Familiar Routes

46:58 Running Feels Impossible

49:39 Grief And Uncertainty

53:35 Mental Health In Sport

58:27 Identity And Balance

01:02:53 What Comes Next

01:05:45 Wrap Up And Thanks

https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099

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Holly, Laura, Maggie, and Logan open Average Age Groupers by restating the show’s mission to share non-elite endurance athlete stories, then dig into why Logan chose endurance sports: after college he quit hockey (which he’d played since age 3), got into road biking, and chased the longest bike race he could, landing in Ironman despite barely being able to swim. Logan recounts racing Milkman 70.3 and Ironman Wisconsin 2023, where he stopped eating on the run and finished with over 2,000 calories unused, followed by cramping and a post-race recovery led by Holly and Aaron. In 2024 he improved fueling, raced Wisconsin and then California six weeks later, struggled with wind, under-fueled again, and finished with severe blisters. He qualified for 70.3 Worlds in Spain, then in 2025 moved to Denver, had knee surgery, raced 70.3 Boise, and at Worlds dealt with lost gear, panic, crashes, and zero-carb riding. Logan closes by describing joining a Colorado cycling team, time trials, a crash, a podium, a bloody marathon, and plans to take a year off triathlon to focus on cycling.

00:00 Meet the Hosts

00:45 Why This Podcast Exists

01:28 Logan’s Endurance Origin

02:59 Minnesota Hockey Childhood

04:52 Deep End Into Ironman

06:52 First 70.3 Reality Check

09:31 First Ironman Nutrition Fail

13:40 Post Ironman Marathon Jump

14:47 Two Ironmans in 2024

16:13 Musselman Podium and Worlds Slot

17:54 Ironman Wisconsin Breakthrough

21:09 California Struggle and Blisters

28:53 California to Colorado

29:26 Knee Surgery Comeback

31:43 Worlds Travel Chaos

35:29 Race Morning Anxiety

36:28 Swim Panic Survival

37:23 Bike Crash Nutrition Loss

38:59 Run Wipeout and Grind

42:56 Cycling Team Switch

46:39 Time Trial Fitness Boom

48:28 Gravel Crash Lesson

51:42 Marathon Bloody Blisters

56:24 Going All In Cycling

58:48 Final Wrap and Plugs

Listen to the Pod here:

https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099

https://open.spotify.com/show/2LJ6G7l1oIRZUIa3lo7NFp

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https://averageagegroupers.substack.com/

In Lake Placid at 9:34 p.m., the Average Age Groupers crew (Laura, Holly, Claire, Logan, Maggie, and Aaron) records an immediate post–Ironman Lake Placid recap after Logan and Maggie finish, while Aaron spectates due to a collarbone fracture and surgery (plate and 10 screws) from a bike crash, transferring to Ironman Wisconsin. They describe race-morning logistics, congestion at the swim start, the Pro Series hype, and the Aussie exit pause that affected swim traffic. Maggie reports an aggressive first-lap swim and a calmer second lap; Logan describes early chaos, a brief panic, and settling in. On the bike they highlight fast descents, crosswinds, drafting frustrations, a dropped bottle into a river, the Bear Hills crowd energy, and overall course beauty. On the run, both battle hills and stomach issues, find support from a fellow runner, and finishes celebratorily. They note friendly finish-line volunteers, difficult meet-up logistics, spectating challenges, Lake Placid’s strong town culture, and end with community-building calls to subscribe and connect.

00:00 Couch Intro Chaos

00:12 Meet the Crew

01:35 Aaron’s Crash Update

03:42 Race Morning Routine

04:29 Transition Drop-Off Drama

07:34 Swim Start Hype

11:52 Swim Stories and Chaos

17:00 Long Run to T1

20:00 Early Bike Highlights

26:19 Course Features and Climbs

28:34 Drafting and Bike Mishaps

34:06 Late-Course Scenery and Hills

35:04 Bear Hill Crowd Rush

36:45 Second Loop Aid Station Chaos

37:39 Mile 60 Chitchat and Headwinds

38:40 Run Starts and Stomach Turns

41:25 Transition Antics and Early Run Pain

44:55 Zofran and Survival Nutrition

48:28 Run-Walk Strategy and Midrace Hugs

52:02 Ankles Socks and Finish Line Push

56:29 Postrace Ground Time and Regrouping

01:01:11 Spectating Tips and Final Wrap

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Holly opens an “Average Age Groupers” episode from Colorado amid headphone and recording issues, then steps aside so Laura hosts Maggie, Aaron, and Boulder-based Logan to discuss training for Ironman Lake Placid in two weeks. They recap deciding on Placid about a year ago after racing Ironman Wisconsin, discuss recent training—including a self-made swim-bike-run day—and compare build challenges after Unbound, limited TT-bike time, heat concerns in DC, and inconsistent swim and run volume. Each shares race goals: Logan aims to finish the swim, ride strong, fuel well, and enjoy the run; Aaron wants a fun, steady race with confidence from bike/run volume but lighter swimming; Maggie is excited for Mirror Lake, the hilly course, and hopes for a Kona slot while prioritizing enjoying the day. They talk community support, gear changes (Maggie’s larger cassette and going tubeless), nutrition choices, upcoming plans after Placid, and announce a Sunday-night post-race recap with the group.

00:00 Audio Chaos Intro

00:18 Colorado Couch Setup

01:23 Tech Troubles Explained

02:59 Meet The Guests

03:44 Why Lake Placid

07:21 Mini Tri Day

09:08 Maggie Build Update

13:09 Aaron Build Update

18:29 Logan Marathon Story

22:25 Training With Friends

23:41 Why Community Matters

26:08 Setting Placid Goals

28:52 Mindset Over Metrics

31:44 Kona Dreams and Vibes

35:45 Bike Setup for Hills

38:09 What’s Next After Placid

42:47 Nutrition Plans and Fueling

47:07 Race Weekend Hype

49:44 Post Race Recap Plans

51:07 Wrap Up and Shoutouts

Listen to the Pod here:

https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099

https://open.spotify.com/show/2LJ6G7l1oIRZUIa3lo7NFp

https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw

https://www.instagram.com/averageagegroupers/

https://averageagegroupers.substack.com/