Welcome to Average Age Groupers, the podcast for the athlete who has a goal and a grocery list. Hosted by Holly, Maggie, and Laura, we’re diving into the world of cycling, running, triathlon, and everything in between. Whether you’re training for your first 5K or your tenth IRONMAN, we talk about how to crush your goals without losing your job, your friends, or your mind. From fueling on a budget to navigating the mental highs and lows of the &#34;middle of the pack,&#34; we’re here to prove that you don&#39;t have to be a pro to have a powerful story.

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/8/27/23/5f9c55ed-2906-446a-a3eb-996cc66cb339_aag_23.mp3

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 Person00:12 Maggie Travel Chaos01:31 The Great Sock Debate03:34 Podcast Intro Updates04:49 Open Water Swim Basics07:47 Wetsuit Safety And Fit10:57 Sleeves Brands And Care14:51 Buoyancy Shorts Option15:38 Sighting Like A Crocodile19:50 Race Navigation And Drafting24:24 Swim Buoys And Visibility25:32 Chafing Lube And Comfort29:28 Fear Creatures And Confidence32:04 Swim Fears and Motivation33:16 Ironman Wisconsin Swim Breakdown36:57 Ocean and Choppy Swim Tips40:22 Current Assisted Swim Hype42:20 Oregon 70.3 Beginner Friendly44:39 Aaron Injury Wisconsin Update47:06 Spectating Plans and Games50:16 Chequamegon MTB Prep Talk54:03 Guests Team Updates and WrapListen 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/ #triathlon #unboundgravel #podcast #gravelbiking #gravelride

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



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



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



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



https://averageagegroupers.substack.com/





Ep. 23: Open-Water Swim Anxiety, Wetsuit Fit Secrets, and a Major Ironman Wisconsin Curveball

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/7/9/22/305111f5-83f3-462f-bcaf-50ad3f807ac4_aag_19.mp3

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 Banter00:19 Meet Alyssa01:15 Swim Roots03:16 Mission Bike Life07:03 First Real Road Bike08:43 First Tri And Century13:02 Mustard Cramp Hack16:24 Solo Riding Era20:05 Move To DC Eagleman25:25 Half Ironman Lessons26:53 Cycling Focus And Loss29:21 Unbound For Brian32:41 Racing Mindset Wins35:04 Racing With Friends36:32 Cyclist Not Triathlete37:42 Run Club Origins39:20 Marathon Misery Lessons43:38 Run And Raft Plans45:55 Favorite Places To Ride50:45 Kansas Gravel And Storms54:01 Cold Weather Training Hacks57:56 Next Season Race Calendar01:00:58 Unbound Short Course Dreams01:02:12 Wrap Up And Farewell https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw https://www.instagram.com/averageagegroupers/ https://averageagegroupers.substack.com/

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



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



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



https://averageagegroupers.substack.com/

Ep. 22: From Kansas Swim Meets to Unbound Gravel: Alyssa’s Mustard-Fueled Endurance Journey

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/8/20/0/0dda9ccc-9522-487b-849e-fe1d930c113b_aag_21_race_recap_.mp3

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 Disclaimer01:08 Race Recap Setup02:09 Laura DNF Swim Story09:16 Tech Fix and Pre Swim Vibes10:31 Swim Course Chaos and Sun Glare18:11 Swim Contact and Wetsuit Traffic21:22 DNF Logistics and VIP Help24:02 T1 Moments and Heading Out26:21 Bike Course Beauty and Early Descent31:44 Bike Etiquette and Course Difficulty35:10 False Flats Steep Turns and Taking Souls37:43 Women Finishers and Awards Questions39:04 Bike Course Highlights40:12 Urban Roads and Underpass41:09 T2 Troubles and Blisters45:49 Run Start and Survival Mode49:48 Claire Run Strategy and Mayor54:42 Cramping and Aid Stations58:21 Finish Line and VIP Medal01:00:47 Chafing Confession and Sub Six Push01:04:44 Would We Race Again01:05:17 Slot Allocation Controversy01:11:24 Next Races and Wrap Up

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

Ep. 21: What Really Happened at Ironman 70.3 Northern California?

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/7/24/21/2fbe9883-fb1d-4c5e-90f6-4925d1d7b9b2_aag_20.mp3

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 Catchup00:54 Open Water Weed Talk03:38 Episode 20 Milestone05:01 20 Tips Kickoff06:05 Find Your Training Crew08:59 Learning Beginner Mindset11:50 Fueling And Carbs16:40 Post Race Meetups19:05 Race Day Bag Hacks20:34 Swim Chute Hydration22:06 Timing Chip Safety23:00 Bike Gear Stop Signs24:54 Beat The Heat With Ice27:47 DIY Arm Sleeves28:52 Stay Warm in the Chute29:50 Race Day Pharmacy Kit30:57 Bodily Functions Reality33:06 Helmet Replacement Rules34:29 Virginia Tech Helmet Ratings35:18 Photochromic Bike Glasses36:28 Energy Comes Back38:20 Know When to Stop39:24 Deflate Tires in Heat40:44 Chamois Cream and Fit43:50 Practice Your Transition45:18 Finish Chute Photo Plan47:24 Buy the Race Memento48:32 Have Fun Not Pressure51:36 Training for Life Sidebar53:05 Wrap Up and Where to Find Us ﻿https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw https://www.instagram.com/averageagegroupers/ https://averageagegroupers.substack.com/

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



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

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

https://averageagegroupers.substack.com/

Ep 20: 20 Triathlon Tips We Wish We Knew

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/7/27/1/244eca3c-e4cd-47ae-8172-849066cfcf8a_aag_19_-_pre_redding.mp3

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 Catchup02:01 Podcast Setup And Topics02:58 Why Redding 70303:19 Race Switch Backstory07:04 Course And Logistics08:44 Redding Build Reality Check10:23 Training After Accident13:37 Laura Self Coaching Plan17:12 Weather And Course Hype21:37 Mental Health Pivot22:55 Winter Blues And First Crash27:16 Car Accident And Invisible Injury30:03 Unbound Mindset And Support31:43 Racing With Support32:43 Unbound Aftershocks35:06 Whiplash Recovery Timeline36:05 Road Riding Anxiety39:56 Lake Placid Breakdown41:48 Pulling The Plug45:21 Back To Familiar Routes46:58 Running Feels Impossible49:39 Grief And Uncertainty53:35 Mental Health In Sport58:27 Identity And Balance01:02:53 What Comes Next01:05:45 Wrap Up And Thanks ﻿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/

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



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



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



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



https://averageagegroupers.substack.com/

Ep. 19: Redding 70.3 Prep Gets Real: After Accidents, Unbound, and Burnout—Can We Still Love Triathlon?

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/7/7/23/090f210b-caa4-4e2c-b40a-2843cebda052_aag_18_logan_story.mp3

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 Hosts00:45 Why This Podcast Exists01:28 Logan’s Endurance Origin02:59 Minnesota Hockey Childhood04:52 Deep End Into Ironman06:52 First 70.3 Reality Check09:31 First Ironman Nutrition Fail13:40 Post Ironman Marathon Jump14:47 Two Ironmans in 202416:13 Musselman Podium and Worlds Slot17:54 Ironman Wisconsin Breakthrough21:09 California Struggle and Blisters28:53 California to Colorado29:26 Knee Surgery Comeback31:43 Worlds Travel Chaos35:29 Race Morning Anxiety36:28 Swim Panic Survival37:23 Bike Crash Nutrition Loss38:59 Run Wipeout and Grind42:56 Cycling Team Switch46:39 Time Trial Fitness Boom48:28 Gravel Crash Lesson51:42 Marathon Bloody Blisters56:24 Going All In Cycling58:48 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 https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw https://www.instagram.com/averageagegroupers/ https://averageagegroupers.substack.com/

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



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



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



https://averageagegroupers.substack.com/

Ep. 18: He Started Triathlon Just to Ride Far | Logan’s “Why”

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/7/21/16/ccd94104-6642-41e4-a1f0-9adb6ce11ad6_7_lake_placid_ironman_race_day_recap_and_chaos.mp3

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 Chaos00:12 Meet the Crew01:35 Aaron’s Crash Update03:42 Race Morning Routine04:29 Transition Drop-Off Drama07:34 Swim Start Hype11:52 Swim Stories and Chaos17:00 Long Run to T120:00 Early Bike Highlights26:19 Course Features and Climbs28:34 Drafting and Bike Mishaps34:06 Late-Course Scenery and Hills35:04 Bear Hill Crowd Rush36:45 Second Loop Aid Station Chaos37:39 Mile 60 Chitchat and Headwinds38:40 Run Starts and Stomach Turns41:25 Transition Antics and Early Run Pain44:55 Zofran and Survival Nutrition48:28 Run-Walk Strategy and Midrace Hugs52:02 Ankles Socks and Finish Line Push56:29 Postrace Ground Time and Regrouping01:01:11 Spectating Tips and Final Wrap ﻿https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw https://www.instagram.com/averageagegroupers/ 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



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



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



https://averageagegroupers.substack.com/

Ep 17: Ironman Lake Placid  Debrief: The Pro-Series Start, a Broken Collarbone Pivot, and the “Fun Day” That Got Tested on the Run

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/7/7/22/4cb3f5f4-9028-4611-868c-0f5dbcaa319d_pre_lake_placid.mp3

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 Intro00:18 Colorado Couch Setup01:23 Tech Troubles Explained02:59 Meet The Guests03:44 Why Lake Placid07:21 Mini Tri Day09:08 Maggie Build Update13:09 Aaron Build Update18:29 Logan Marathon Story22:25 Training With Friends23:41 Why Community Matters26:08 Setting Placid Goals28:52 Mindset Over Metrics31:44 Kona Dreams and Vibes35:45 Bike Setup for Hills38:09 What’s Next After Placid42:47 Nutrition Plans and Fueling47:07 Race Weekend Hype49:44 Post Race Recap Plans51:07 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/

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/

Ep. 16: Three Ironman Lake Placid Builds, One Couch, and a Tech Meltdown: What Happens Two Weeks Out?

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/6/27/16/e18283b4-362e-474f-9a73-7d9eb0470810__beyond_limits__an_ordinary_ager_s_ultra_quest.mp3

He Signed Up for a Half Marathon in 4 Weeks—Then Guided a Blind Athlete Through an Ironman (and Now He’s Training for 100 Miles)Laura, Maggie, Holly, with special guest endurance athlete Kelly&#39; reunite in person on Average Age Groupers to discuss Kelly’s path from saying yes to a half marathon in 2008 with only four weeks to train—despite never running more than two miles—to completing multiple Ironmans, 70.3s, and ultras. Kelly shares how working at Fleet Feet led to guiding with Achilles International, including guiding Rod, a blind athlete, through Ironman Wisconsin 2012 using a swim tether, tandem bike, and elbow hold on the run. He describes a solo Ironman DNF in 2013 driven by mental and emotional factors, and how continuing to guide, volunteer, and fundraise kept him in the sport. Now in 2026, he’s training for the Badger 100, running 70+ miles per week, practicing run-walk pacing, fundraising for FOP through “Moving to Keep Eli Moving,” and seeking pacers for night segments. 00:00 Back Together Intro00:37 Meet Kelly Guest01:17 First Half Marathon Leap03:56 Solo Racing Lessons06:05 Fleet Feet and Discounts06:53 Guiding Epiphany09:12 Blind Ironman Breakdown13:18 Tandem Chaos and Speed15:55 Solo Ironman and DNF22:03 Staying in the Sport24:55 Race Vibes and Community29:49 Ultras and Slowing Down31:12 Ultra mindset training32:37 Badger 100 course33:18 Pacers and night running34:28 Big training runs36:43 Weekly mileage routine38:25 Run walk race plan41:11 Aid stations and fueling42:45 Overnight expectations44:09 Back to back Ironman46:43 Fundraising for FOP50:01 Future goals and guiding51:56 Wrap up and links https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAwhttps://www.instagram.com/averageagegroupers/https://averageagegroupers.substack.com/ Follow Kelly: https://www.instagram.com/kfgriego?utm_source=ig_web_button_share_sheet&amp;igsh=ZDNlZDc0MzIxNw==Support Moving to keep Eli Moving: <a href="https://ifopa.salsalabs.org/MovingtoKeepEliMoving2026/index.html" rel="nofollow">https://ifopa.salsalabs.org/MovingtoKeepEliMoving2026/index.html</a>

He Signed Up for a Half Marathon in 4 Weeks—Then Guided a Blind Athlete Through an Ironman (and Now He’s Training for 100 Miles)

Laura, Maggie, Holly, with special guest endurance athlete Kelly&#39; reunite in person on Average Age Groupers to discuss Kelly’s path from saying yes to a half marathon in 2008 with only four weeks to train—despite never running more than two miles—to completing multiple Ironmans, 70.3s, and ultras. Kelly shares how working at Fleet Feet led to guiding with Achilles International, including guiding Rod, a blind athlete, through Ironman Wisconsin 2012 using a swim tether, tandem bike, and elbow hold on the run. He describes a solo Ironman DNF in 2013 driven by mental and emotional factors, and how continuing to guide, volunteer, and fundraise kept him in the sport. Now in 2026, he’s training for the Badger 100, running 70+ miles per week, practicing run-walk pacing, fundraising for FOP through “Moving to Keep Eli Moving,” and seeking pacers for night segments.



00:00 Back Together Intro

00:37 Meet Kelly Guest

01:17 First Half Marathon Leap

03:56 Solo Racing Lessons

06:05 Fleet Feet and Discounts

06:53 Guiding Epiphany

09:12 Blind Ironman Breakdown

13:18 Tandem Chaos and Speed

15:55 Solo Ironman and DNF

22:03 Staying in the Sport

24:55 Race Vibes and Community

29:49 Ultras and Slowing Down

31:12 Ultra mindset training

32:37 Badger 100 course

33:18 Pacers and night running

34:28 Big training runs

36:43 Weekly mileage routine

38:25 Run walk race plan

41:11 Aid stations and fueling

42:45 Overnight expectations

44:09 Back to back Ironman

46:43 Fundraising for FOP

50:01 Future goals and guiding

51:56 Wrap up and links



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

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

https://averageagegroupers.substack.com/



Follow Kelly: https://www.instagram.com/kfgriego?utm_source=ig_web_button_share_sheet&amp;igsh=ZDNlZDc0MzIxNw==

Support Moving to keep Eli Moving: https://ifopa.salsalabs.org/MovingtoKeepEliMoving2026/index.html

Ep. 15: Running Beyond Limits: An Ordinary Age Grouper's Ultra Quest

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/6/14/12/c8262a14-e806-455d-b3f4-96b96dd1037d_aag_14_claire.mp3

On the Average Age Groupers podcast, hosts Holly, Laura, Maggie, and Claire share training updates two weeks after Unbound (including TT bike-focused tri training, big rides, and heat rash) before diving into Claire’s endurance journey. Claire recounts growing up playing soccer, switching to cross country and track, working at a run/tri store, and later running multiple half marathons and teaching herself to swim via YouTube and pool practice while working nursing night shifts. She describes racing a hot, non-wetsuit-legal 70.3 Rockford with a difficult run, then building toward Ironman Wisconsin 2025 amid chaos: being hit by a car on the Madison Lake Loop, replacing bikes, long solo rides, a Maine trip with a “shark” encounter, and learning her mom’s breast cancer diagnosis. On race day she battles bike mechanical issues, runs with new friends, and finishes with strong family support; the group teases future races and ends with a like/subscribe CTA. 00:00 Cold Open and Setup00:30 Podcast Intro and Updates01:25 Training Talk and Heat Rash04:21 Meet Claire and Soccer Roots06:43 Cross Country to Tri Curiosity11:06 Self Taught Swim and First 70.320:57 Marathons Weddings and Setbacks23:02 Ironman Build and Bike Crash35:40 Maine Shark Story and Big Miles44:35 110 Mile Weekend and Mom Diagnosis01:03:44 Ironman Wisconsin Race Day https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAwhttps://www.instagram.com/averageagegroupers/https://www.tiktok.com/@average.age.groupers?is_from_webapp=1&amp;sender_device=pc

On the Average Age Groupers podcast, hosts Holly, Laura, Maggie, and Claire share training updates two weeks after Unbound (including TT bike-focused tri training, big rides, and heat rash) before diving into Claire’s endurance journey. Claire recounts growing up playing soccer, switching to cross country and track, working at a run/tri store, and later running multiple half marathons and teaching herself to swim via YouTube and pool practice while working nursing night shifts. She describes racing a hot, non-wetsuit-legal 70.3 Rockford with a difficult run, then building toward Ironman Wisconsin 2025 amid chaos: being hit by a car on the Madison Lake Loop, replacing bikes, long solo rides, a Maine trip with a “shark” encounter, and learning her mom’s breast cancer diagnosis. On race day she battles bike mechanical issues, runs with new friends, and finishes with strong family support; the group teases future races and ends with a like/subscribe CTA.



00:00 Cold Open and Setup

00:30 Podcast Intro and Updates

01:25 Training Talk and Heat Rash

04:21 Meet Claire and Soccer Roots

06:43 Cross Country to Tri Curiosity

11:06 Self Taught Swim and First 70.3

20:57 Marathons Weddings and Setbacks

23:02 Ironman Build and Bike Crash

35:40 Maine Shark Story and Big Miles

44:35 110 Mile Weekend and Mom Diagnosis

01:03:44 Ironman Wisconsin Race Day



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

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

https://www.tiktok.com/@average.age.groupers?is_from_webapp=1&amp;sender_device=pc

Ep 14: She Got Hit by a Car… and Still Finished Ironman Wisconsin: Claire’s Wild Training Year

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/6/9/11/69fd5e8b-d125-4b5b-8f25-1a7edb837dba_aag_12.mp3

Hosts Maggie, Holly, and Laura welcome guest Tarah on Average Age Groupers to discuss recent endurance events and Tarah’s athletic journey. They recap spectating Lake Mills sprint triathlon in Wisconsin and note an inequity in age-group categories—men had six or seven divisions while women had three decade-spanning groups, affecting results like Claire’s sixth-place finish. Tarah shares starting in competitive horseback riding, transitioning through soccer to track and cross-country, and being shaped by Coach Evans’ early strength training. After stress fractures misdiagnosed as shin splints, she learned medical self-advocacy, later teaching spin and Les Mills BODYPUMP in college, then focusing on CrossFit and Olympic lifting. She got into cycling and triathlon, completing Eagleman 70.3 and qualifying for 70.3 Worlds at Wilmington before injuries and COVID disrupted plans. Tarah then excelled in gravel, winning her age group at Unbound 200, and is now training for Moab 240 after completing a 100K and planning Silver Rush 50. She also outlines her Arlington-based strength and nutrition coaching business and where to find her on Instagram (@TarahInTurquoise). 00:00 Chaotic Show Intro01:50 Unbound Recap Plug02:45 Lake Mills Sprint Talk04:27 Women’s Age Groups Gap06:56 Tarah’s Athletic Origins07:51 Horses To Running11:13 Coach Evans Strength Base13:42 Track Laps And Pool Zen17:40 College Injury And Advocacy20:21 Group Fitness And CrossFit24:04 Cycling Spark In DC25:44 First Tri Eagleman Stories27:47 Peeing In Endurance Racing30:17 No Place To Pee30:56 Eagleman Highlights31:23 Halfs And Worlds32:41 Unbound 200 Breakthrough36:13 Mud Crash And Bruno37:21 Why Short Races Drag39:27 Training Intensity Approach39:55 Moab 240 Origin Story44:31 Trail Running With Dogs47:26 Moab Training Reality Check50:20 Concert Talk Detour53:18 Coaching And Nutrition Business56:38 Where To Find Tarah58:12 Sleep And Pacing Fears59:09 Final Wrap And Plugs Connect with Tarah: https://www.instagram.com/tarahinturquoise/ https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAwhttps://www.instagram.com/averageagegroupers/https://substack.com/@averageagegroupershttps://www.tiktok.com/@average.age.groupers?is_from_webapp=1&amp;sender_device=pc

Hosts Maggie, Holly, and Laura welcome guest Tarah on Average Age Groupers to discuss recent endurance events and Tarah’s athletic journey. They recap spectating Lake Mills sprint triathlon in Wisconsin and note an inequity in age-group categories—men had six or seven divisions while women had three decade-spanning groups, affecting results like Claire’s sixth-place finish. Tarah shares starting in competitive horseback riding, transitioning through soccer to track and cross-country, and being shaped by Coach Evans’ early strength training. After stress fractures misdiagnosed as shin splints, she learned medical self-advocacy, later teaching spin and Les Mills BODYPUMP in college, then focusing on CrossFit and Olympic lifting. She got into cycling and triathlon, completing Eagleman 70.3 and qualifying for 70.3 Worlds at Wilmington before injuries and COVID disrupted plans. Tarah then excelled in gravel, winning her age group at Unbound 200, and is now training for Moab 240 after completing a 100K and planning Silver Rush 50. She also outlines her Arlington-based strength and nutrition coaching business and where to find her on Instagram (@TarahInTurquoise).



00:00 Chaotic Show Intro

01:50 Unbound Recap Plug

02:45 Lake Mills Sprint Talk

04:27 Women’s Age Groups Gap

06:56 Tarah’s Athletic Origins

07:51 Horses To Running

11:13 Coach Evans Strength Base

13:42 Track Laps And Pool Zen

17:40 College Injury And Advocacy

20:21 Group Fitness And CrossFit

24:04 Cycling Spark In DC

25:44 First Tri Eagleman Stories

27:47 Peeing In Endurance Racing

30:17 No Place To Pee

30:56 Eagleman Highlights

31:23 Halfs And Worlds

32:41 Unbound 200 Breakthrough

36:13 Mud Crash And Bruno

37:21 Why Short Races Drag

39:27 Training Intensity Approach

39:55 Moab 240 Origin Story

44:31 Trail Running With Dogs

47:26 Moab Training Reality Check

50:20 Concert Talk Detour

53:18 Coaching And Nutrition Business

56:38 Where To Find Tarah

58:12 Sleep And Pacing Fears

59:09 Final Wrap And Plugs



Connect with Tarah: https://www.instagram.com/tarahinturquoise/



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

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

https://substack.com/@averageagegroupers

https://www.tiktok.com/@average.age.groupers?is_from_webapp=1&amp;sender_device=pc

Ep. 13: In Pursuit of Endurance: Tarah's Story

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/5/24/21/2d857998-5f31-45d2-9e54-90c400c810b3_ge_to_world_qualifier__aaron_s_endurance_story.mp3

Holly and Laura record outdoors without Maggie and interview Holly’s husband Aaron about his endurance journey, from farm work and high school cross country, track, and wrestling to a 20-year sports break, then returning via 5Ks and 10Ks sparked by a friend’s challenge. Aaron shares learning to swim from scratch, early sprint triathlons including a rainy Sugar River debut with a 17-minute 400-yard swim, transition mishaps, and open-water fear, plus a brutal cold, rainy duathlon. He recounts COVID-era cancellations, a self-directed 70.3 simulation and a 2.4-mile swim, then 2021 races including chaotic Des Moines and a strong Door County 70.3 before completing his first Ironman Wisconsin in under 12.5 hours after swim panic and nutrition mistakes. The episode culminates with Blue Ridge logistics, a punishing climb, and an extended rolldown that ultimately earns Aaron a 70.3 Worlds slot. 00:00 Outdoor Intro and Guest01:17 Farm Life and Early Sports03:13 Back to Running and Racing06:10 Triathlon Spark and Swim Struggles08:07 First Tri Chaos at Sugar River11:28 More Races and Rough Conditions16:34 Cold Duathlon Survival Story19:17 Marathons and Chicago Highlights21:31 Joining a Tri Team and Open Water Breakthroughs26:41 Ironman Plans Meet COVID28:38 Lost Tri Series 70.3 Simulation30:07 Solo Big Swell Swim31:37 Des Moines Chaos34:22 Door County Breakthrough35:49 Wetsuit Party Wave36:44 Ironman Wisconsin Swim Panic39:57 Bike Nutrition Reality Check41:13 Worlds Dream Sparks43:07 Blue Ridge Prep Surprises45:09 Blue Ridge Brutal Bike54:03 Roll Down Slot Drama01:00:13 Wrap Up Next Races 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/?r=79664q&amp;utm_campaign=pub-share-checklist

Holly and Laura record outdoors without Maggie and interview Holly’s husband Aaron about his endurance journey, from farm work and high school cross country, track, and wrestling to a 20-year sports break, then returning via 5Ks and 10Ks sparked by a friend’s challenge. Aaron shares learning to swim from scratch, early sprint triathlons including a rainy Sugar River debut with a 17-minute 400-yard swim, transition mishaps, and open-water fear, plus a brutal cold, rainy duathlon. He recounts COVID-era cancellations, a self-directed 70.3 simulation and a 2.4-mile swim, then 2021 races including chaotic Des Moines and a strong Door County 70.3 before completing his first Ironman Wisconsin in under 12.5 hours after swim panic and nutrition mistakes. The episode culminates with Blue Ridge logistics, a punishing climb, and an extended rolldown that ultimately earns Aaron a 70.3 Worlds slot.



00:00 Outdoor Intro and Guest

01:17 Farm Life and Early Sports

03:13 Back to Running and Racing

06:10 Triathlon Spark and Swim Struggles

08:07 First Tri Chaos at Sugar River

11:28 More Races and Rough Conditions

16:34 Cold Duathlon Survival Story

19:17 Marathons and Chicago Highlights

21:31 Joining a Tri Team and Open Water Breakthroughs

26:41 Ironman Plans Meet COVID

28:38 Lost Tri Series 70.3 Simulation

30:07 Solo Big Swell Swim

31:37 Des Moines Chaos

34:22 Door County Breakthrough

35:49 Wetsuit Party Wave

36:44 Ironman Wisconsin Swim Panic

39:57 Bike Nutrition Reality Check

41:13 Worlds Dream Sparks

43:07 Blue Ridge Prep Surprises

45:09 Blue Ridge Brutal Bike

54:03 Roll Down Slot Drama

01:00:13 Wrap Up Next Races


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/?r=79664q&amp;utm_campaign=pub-share-checklist

Ep. 12: From Farm Work to Ironman: Aaron’s Endurance Origin Story (and a Surprise Worlds Slot)

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/6/4/2/11a442c5-e87e-4970-819a-27f179de73fc_unbound_recap.mp3

In this episode of Average Age Groupers, hosts Holly, Maggie, and Laura debrief the Unbound 200 gravel race just days after finishing, comparing drastically different experiences shaped by relentless, shifting weather (multiple thunderstorms, hail, heavy rain), mud, wind, and technical terrain. Laura and Tarah SAG the riders and describe chaotic conditions at checkpoints, while Holly recounts riding the full 200 with Aaron, including creek bike-washes, night riding, chafing, crashes, cows on course, and navigating storms to the finish. Maggie details major setbacks from electrolyte issues and heat to running out of water, a broken computer mount, improvised duct-tape repairs, scrambling for lights at mile 160, and emotional lows despite completing the race. They discuss concerns about course safety, limited signage, and how the low-ceremony finish contrasted with triathlon, then close with gratitude to supporters and a look ahead to future races. 00:00 Tri Bike Gravel Fail00:40 Unbound Recap Setup01:36 Meet The Hosts03:21 Race Morning Jitters05:17 Expo And Briefing10:01 Mass Start Magic11:53 Early Miles And Hail14:05 Crashes And Mud Spray16:12 Back Of Pack Vibes19:16 Creek Wash And Checkpoint22:56 Pit Stop Nutrition Wins25:06 Storms Tailwind Headwind35:20 Headwind Time Warp37:16 Mud Hills And Storms39:16 Safety Concerns On Course42:44 Aid Station Reset And Fuel44:57 Chaotic Checkpoint Setup48:02 Mechanical Fixes And Heat51:53 Minimum Maintenance Mayhem53:40 Water Crisis And Navigation01:03:33 160 Mile Aid Station Repairs01:09:18 Night Riding Final Miles01:12:57 Lightning And Downpour01:14:15 Technical Walk Sections01:15:57 Shelter Warning Decision01:18:13 Cows And Leapfrogging01:21:16 Night Riding Reflections01:22:54 Finish Line Storm Push01:25:29 Crew Tarp Humor01:26:39 Mud Crash Final Miles01:31:13 Finish Feelings Growth01:35:56 Post Race Disappointment01:38:24 Lessons Expectations Ultra Vibe01:43:23 Thank Yous And Wrap Up 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/

In this episode of Average Age Groupers, hosts Holly, Maggie, and Laura debrief the Unbound 200 gravel race just days after finishing, comparing drastically different experiences shaped by relentless, shifting weather (multiple thunderstorms, hail, heavy rain), mud, wind, and technical terrain. Laura and Tarah SAG the riders and describe chaotic conditions at checkpoints, while Holly recounts riding the full 200 with Aaron, including creek bike-washes, night riding, chafing, crashes, cows on course, and navigating storms to the finish. Maggie details major setbacks from electrolyte issues and heat to running out of water, a broken computer mount, improvised duct-tape repairs, scrambling for lights at mile 160, and emotional lows despite completing the race. They discuss concerns about course safety, limited signage, and how the low-ceremony finish contrasted with triathlon, then close with gratitude to supporters and a look ahead to future races.



00:00 Tri Bike Gravel Fail

00:40 Unbound Recap Setup

01:36 Meet The Hosts

03:21 Race Morning Jitters

05:17 Expo And Briefing

10:01 Mass Start Magic

11:53 Early Miles And Hail

14:05 Crashes And Mud Spray

16:12 Back Of Pack Vibes

19:16 Creek Wash And Checkpoint

22:56 Pit Stop Nutrition Wins

25:06 Storms Tailwind Headwind

35:20 Headwind Time Warp

37:16 Mud Hills And Storms

39:16 Safety Concerns On Course

42:44 Aid Station Reset And Fuel

44:57 Chaotic Checkpoint Setup

48:02 Mechanical Fixes And Heat

51:53 Minimum Maintenance Mayhem

53:40 Water Crisis And Navigation

01:03:33 160 Mile Aid Station Repairs

01:09:18 Night Riding Final Miles

01:12:57 Lightning And Downpour

01:14:15 Technical Walk Sections

01:15:57 Shelter Warning Decision

01:18:13 Cows And Leapfrogging

01:21:16 Night Riding Reflections

01:22:54 Finish Line Storm Push

01:25:29 Crew Tarp Humor

01:26:39 Mud Crash Final Miles

01:31:13 Finish Feelings Growth

01:35:56 Post Race Disappointment

01:38:24 Lessons Expectations Ultra Vibe

01:43:23 Thank Yous And Wrap Up

﻿

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/

Ep. 11: They Rode Unbound 200… But What Happened Between the Thunderstorms, Mud, and the Broken Bike Light?

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/6/1/17/5eb2aa3f-af3c-44bc-8d18-9e58a9b57245_aag_10-_pre_unbound.mp3

Holly, Maggie, and Laura record together in Emporia, Kansas ahead of the Unbound gravel race, reflecting on how the final weeks went and whether they feel ready. Maggie describes heavy work stress limiting her usual pre-race planning, while Holly shares an anxious “taper crazies” experience, hunger, HR work stress, and ongoing post-car-accident issues; Laura discusses the challenge of SAG support with wide timing windows between checkpoints. They compare bike prep choices, wide 54mm tires with minimal clearance, padded bars, and chain waxing versus new tubeless tires and failed CushCore inserts and worry about mud, flats, and self-sufficiency. They outline fueling (carb mixes, gels, maple syrup, rice sandwiches, cookies, electrolytes, Red Bull, sandwiches, salty snacks), pacing and checkpoint strategy under a 21-hour cutoff, gear and clothing plans, and a mindset shaped by Ironman experience and Courtney Dauwalter’s “pain cave” framing. 00:00 Emporia Water Tower Intro00:47 Podcast Setup and Plan02:33 Taper Stress Check In06:42 SAG Logistics and Timing07:44 Bike Comfort Upgrades12:28 New Bike and Tire Setup14:11 Flat Fears and Spares16:29 Nutrition and Caffeine Plan23:13 Race Day Timeline Strategy23:39 Ideal Day and Aid Stations28:24 Holly Pace Expectations29:26 Pacing Without Power31:05 Cutoff Math and Aid Stops33:17 Course Elevation Confusion35:14 Wind and Weather Factors35:49 Expo Plans and 350 Start39:17 Race Kit and Gear Choices42:41 Tara Cameo and Moab 24045:50 Endurance Mindset and Pain Cave53:52 Race Day Wrap and Plugs https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAwhttps://www.instagram.com/averageagegroupers/﻿https://averageagegroupers.substack.com/

Ep. 10: Unbound Eve in Emporia: Mud, Taper Crazies, and the 207-Mile Plan

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/5/17/23/64cd20fc-0a30-4eff-936a-c35c4c5b493a_aag_9_-_imwi_24.mp3

Holly, Laura, and Maggie discuss the purpose of Average Age Groupers—sharing everyday endurance-sport stories and perspectives on training, rest, and balance—then dive into their Ironman Wisconsin build and race-day experiences. They describe winter base work indoors, a key 70.3 at Musselman, and how training escalated after mid-July, including nutrition struggles, bike discomfort, and the mental toll of long solo rides. They emphasize the expense of Ironman, the value of coaching for accountability, and especially the community that formed around their training, highlighted by a large supported “simulation” long ride where Laura hit a breaking point but kept going. On race day, Holly manages the windy bike and finishes with late-run support, while Laura battles headwinds, barely makes T2 cutoff, runs with Casey, and finishes in an emotional last-minute sprint amid news the run course was about a mile long. 00:00 Welcome Back Crew00:55 Why Rest Matters01:27 Ironman Wisconsin Tease02:30 Bike Bag And California03:19 Why Full Ironman Now04:58 Winter Base Building07:02 Musselman Tune Up Race08:12 When Training Gets Real09:42 Bike Struggles And Bonking11:55 Coach Costs And Budget14:44 Community Makes It Possible18:33 Longest Ride Simulation Day21:22 Cemetery Breakdown And Coke26:58 Race Day Starts Swim Calm30:55 Bike Headwind Reality Check33:10 Chasing on the Bike34:01 Mount Horeb Breakdown35:17 Wind and Three Hills36:48 Loop Two and Empty Crowds38:54 Tailwind Back to Town40:50 T2 Tales and Cutoffs43:01 Illegal Pacer Run44:36 Course Changes and Safety47:49 Watch Dies and Bargaining51:15 Finish Line Reflections53:16 Cutoff Panic Sprint58:45 Tears and Unfinished Business01:01:27 Wrap Up GoodbyeListen 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://waterfallracing.com https://www.instagram.com/forwardenduranceclub/

Holly, Laura, and Maggie discuss the purpose of Average Age Groupers—sharing everyday endurance-sport stories and perspectives on training, rest, and balance—then dive into their Ironman Wisconsin build and race-day experiences. They describe winter base work indoors, a key 70.3 at Musselman, and how training escalated after mid-July, including nutrition struggles, bike discomfort, and the mental toll of long solo rides. They emphasize the expense of Ironman, the value of coaching for accountability, and especially the community that formed around their training, highlighted by a large supported “simulation” long ride where Laura hit a breaking point but kept going. On race day, Holly manages the windy bike and finishes with late-run support, while Laura battles headwinds, barely makes T2 cutoff, runs with Casey, and finishes in an emotional last-minute sprint amid news the run course was about a mile long.



00:00 Welcome Back Crew

00:55 Why Rest Matters

01:27 Ironman Wisconsin Tease

02:30 Bike Bag And California

03:19 Why Full Ironman Now

04:58 Winter Base Building

07:02 Musselman Tune Up Race

08:12 When Training Gets Real

09:42 Bike Struggles And Bonking

11:55 Coach Costs And Budget

14:44 Community Makes It Possible

18:33 Longest Ride Simulation Day

21:22 Cemetery Breakdown And Coke

26:58 Race Day Starts Swim Calm

30:55 Bike Headwind Reality Check

33:10 Chasing on the Bike

34:01 Mount Horeb Breakdown

35:17 Wind and Three Hills

36:48 Loop Two and Empty Crowds

38:54 Tailwind Back to Town

40:50 T2 Tales and Cutoffs

43:01 Illegal Pacer Run

44:36 Course Changes and Safety

47:49 Watch Dies and Bargaining

51:15 Finish Line Reflections

53:16 Cutoff Panic Sprint

58:45 Tears and Unfinished Business

01:01:27 Wrap Up Goodbye

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://waterfallracing.com

https://www.instagram.com/forwardenduranceclub/

Ep. 9: Ironman Wisconsin 2024 Build, Community, and a Cutoff-Clock Finish

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/5/13/0/d2add165-5b67-4b72-b7cb-fef48289b90c_aag_8_emir.mp3

Holly and Maggie open the Average Age Groupers podcast with guests Emir and Alyssa.They recap a 140-mile out-and-back ride on the flat C&amp;O Canal path, and share lessons about needing solid food (not just carb drink mix), managing nonstop pedaling, rotating pulls, and recovering enough to ride again the next day. Emir explains his role in a corporate-owned Trek location, how he got into cycling through his brother-in-law coach after a soccer background, and what crits, road races, upgrade points, team tactics, and safety rules like holding your line and the yellow-line rule involve. He describes racing frequently, training mostly indoors on a trainer after work, and recent road-race experiences including a fast collegiate-combined field, a major crash, and a third-place finish. Emir also recounts Steamboat gravel race attempts, including under-fueling, a cracked wheel, and finishing 82nd, plus discussion of sleep, supplements, and future cyclocross and Colorado race ideas. 00:00 Podcast Setup Chaos00:37 Welcome and Kansas Plans02:41 140 Mile Gravel Recap06:48 Second Day Suffering08:29 Inside the Trek Shop10:40 How Amir Started Racing13:12 Crit Racing Explained15:54 From Soccer to Bike Shops16:57 Pandemic Bike Shop Carnage21:28 Mallorca Trip Changed Everything24:31 Team Racing and Masters28:05 Sleep and Recovery Detour30:19 Race Season Routine30:42 Indoor Trainer Routine31:06 Hains Point Loops32:08 Weekly Training Plan33:31 Jeff Cup Race Tactics37:19 Sprint Finish Crash39:46 Racing Logistics Prep41:27 Upgrade Points Explained46:40 Cyclocross Bucket List48:10 Steamboat Gravel Stories54:26 Fueling And Gels56:27 Colorado Race Wishlist58:31 Wrap Up Next EpisodesListen 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://waterfallracing.com https://www.instagram.com/forwardenduranceclub/

Holly and Maggie open the Average Age Groupers podcast with guests Emir and Alyssa.They recap a 140-mile out-and-back ride on the flat C&amp;O Canal path, and share lessons about needing solid food (not just carb drink mix), managing nonstop pedaling, rotating pulls, and recovering enough to ride again the next day. Emir explains his role in a corporate-owned Trek location, how he got into cycling through his brother-in-law coach after a soccer background, and what crits, road races, upgrade points, team tactics, and safety rules like holding your line and the yellow-line rule involve. He describes racing frequently, training mostly indoors on a trainer after work, and recent road-race experiences including a fast collegiate-combined field, a major crash, and a third-place finish. Emir also recounts Steamboat gravel race attempts, including under-fueling, a cracked wheel, and finishing 82nd, plus discussion of sleep, supplements, and future cyclocross and Colorado race ideas.



00:00 Podcast Setup Chaos

00:37 Welcome and Kansas Plans

02:41 140 Mile Gravel Recap

06:48 Second Day Suffering

08:29 Inside the Trek Shop

10:40 How Amir Started Racing

13:12 Crit Racing Explained

15:54 From Soccer to Bike Shops

16:57 Pandemic Bike Shop Carnage

21:28 Mallorca Trip Changed Everything

24:31 Team Racing and Masters

28:05 Sleep and Recovery Detour

30:19 Race Season Routine

30:42 Indoor Trainer Routine

31:06 Hains Point Loops

32:08 Weekly Training Plan

33:31 Jeff Cup Race Tactics

37:19 Sprint Finish Crash

39:46 Racing Logistics Prep

41:27 Upgrade Points Explained

46:40 Cyclocross Bucket List

48:10 Steamboat Gravel Stories

54:26 Fueling And Gels

56:27 Colorado Race Wishlist

58:31 Wrap Up Next Episodes

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://waterfallracing.com


https://www.instagram.com/forwardenduranceclub/


Ep. 8: Emir’s Racing Origin Story, Crit Tactics, and Gravel Lessons

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/5/2/14/dc64915d-d603-4425-aae0-bf8c8dc6dfc5_aag_7_holly.mp3

Laura, Holly, and Maggie introduce Average Age Groupers, explain they’re part of Waterfall Racing, and share details about their local community team, Forward Endurance Club (formerly Forward Tri Club), built around uncoached group workouts and post-training coffee and tacos. They then dive into Holly’s background: early track, years running a horse training business, returning to running after burnout, completing 5Ks and the 2016 Madison Half, and a rapid leap into ultras through MadPower and Her Madison, culminating in a grueling Fall 50-mile race marked by headwinds, strict cutoffs, celiac-fueled self-support, and finishing unofficially in the dark. After a long break from running, Holly transitions toward triathlon, learns to swim during COVID, completes a local “Last Tri Series,” then races Door County Sprint and Boulder 70.3, later adding Wisconsin 70.3, North Carolina 70.3, and Ironman Wisconsin 2024, with future episodes and guests teased and a request to like, comment, rate, and engage for algorithm support. 00:00 Meet the Hosts00:37 Shoutouts and Listener Love01:09 Waterfall Racing Explained03:59 Forward Endurance Club Vibes06:43 Holly Concussion Update07:39 Early Sports and Horses11:32 Back to Running and First 5Ks13:38 First Half Marathon Lessons18:42 MadPower and Ultra Leap23:35 Fall 50 Training Grind27:49 Race Day Headwind and Finish37:00 Finish Line Letdown38:10 Post Race Breakdown39:42 Why Keep Racing43:31 Chicago Marathon Takeaways46:22 Tri Bike Leap48:08 Learning To Swim49:14 COVID Open Water Era53:00 First Official Triathlons53:39 Boulder Breakthrough57:22 All In On Triathlon01:00:53 Gravel Goals Next01:01:25 Wrap Up And Next Episodes ﻿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/

Laura, Holly, and Maggie introduce Average Age Groupers, explain they’re part of Waterfall Racing, and share details about their local community team, Forward Endurance Club (formerly Forward Tri Club), built around uncoached group workouts and post-training coffee and tacos. They then dive into Holly’s background: early track, years running a horse training business, returning to running after burnout, completing 5Ks and the 2016 Madison Half, and a rapid leap into ultras through MadPower and Her Madison, culminating in a grueling Fall 50-mile race marked by headwinds, strict cutoffs, celiac-fueled self-support, and finishing unofficially in the dark. After a long break from running, Holly transitions toward triathlon, learns to swim during COVID, completes a local “Last Tri Series,” then races Door County Sprint and Boulder 70.3, later adding Wisconsin 70.3, North Carolina 70.3, and Ironman Wisconsin 2024, with future episodes and guests teased and a request to like, comment, rate, and engage for algorithm support.



00:00 Meet the Hosts

00:37 Shoutouts and Listener Love

01:09 Waterfall Racing Explained

03:59 Forward Endurance Club Vibes

06:43 Holly Concussion Update

07:39 Early Sports and Horses

11:32 Back to Running and First 5Ks

13:38 First Half Marathon Lessons

18:42 MadPower and Ultra Leap

23:35 Fall 50 Training Grind

27:49 Race Day Headwind and Finish

37:00 Finish Line Letdown

38:10 Post Race Breakdown

39:42 Why Keep Racing

43:31 Chicago Marathon Takeaways

46:22 Tri Bike Leap

48:08 Learning To Swim

49:14 COVID Open Water Era

53:00 First Official Triathlons

53:39 Boulder Breakthrough

57:22 All In On Triathlon

01:00:53 Gravel Goals Next

01:01:25 Wrap Up And Next Episodes



Listen to the Pod here:

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

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

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

Ep. 7: From Horses to Ironman: Holly’s Endurance Origin Story (and the Teams Behind Average Age Groupers)

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/4/26/21/e2b9c6a7-6bae-474f-af84-4a049bcd80c6_aag_prepeing_for_unbound.mp3

Holly, Maggie, and Laura open the “Average Age Groupers” episode with Maggie drinking wine at a winery while Holly tries to recover from a concussion and Laura jokes she’s only starting 70.3 training after Unbound. They discuss being four weeks out from Unbound and compare training approaches: Maggie blends the Unbound/Garmin plan with triathlon training, while Holly works with coach Ann Tully, who emphasizes recovery and weekly volume over “hero workouts,” especially after Holly’s recent car accident. Maggie outlines a planned 140-mile gravel ride on the C&amp;O Canal and a 46-mile hilly ride, while Holly expects two consecutive 100+ mile weekends before tapering. They also cover equipment planning—bigger tires, tubeless inserts, bar comfort, lights, hydration packs, nutrition, and drop-tail bibs—plus Unbound rules, checkpoints, cutoffs, and the need for support crews. 00:00 Winery Chaos Intro00:55 Meet the Age Groupers03:13 Four Weeks to Unbound03:47 Training Plans Compared05:34 Longest Rides and Taper07:56 Recovery Over Hero Workouts11:30 Coaching and Life Stress14:20 Bike Shop Reality Check15:57 Gear Talk for Unbound19:22 Tires Inserts and Comfort24:47 Support Rules and Checkpoints26:24 What to Wear and Mishaps27:28 Bibs Blowout Drama28:00 Drop Tail Bib Hunt30:07 Castelli Fit And Features31:06 Hydration Pack Experiments34:00 Bike Computer Debate36:19 Travel Van And SAG Needs37:46 Course Intel And Crew Rules40:52 Cutoffs And Long Day Math42:38 Badger Ride Recap45:53 Four Weeks To Unbound47:53 IRL Pod And Sign Off https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAw https://www.instagram.com/averageagegroupers/ Anne Tully : https://annetullycoaching.com/home

Holly, Maggie, and Laura open the “Average Age Groupers” episode with Maggie drinking wine at a winery while Holly tries to recover from a concussion and Laura jokes she’s only starting 70.3 training  after Unbound. They discuss being four weeks out from Unbound and compare training approaches: Maggie blends the Unbound/Garmin plan with triathlon training, while Holly works with coach Ann Tully, who emphasizes recovery and weekly volume over “hero workouts,” especially after Holly’s recent car accident. Maggie outlines a planned 140-mile gravel ride on the C&amp;O Canal and a 46-mile hilly ride, while Holly expects two consecutive 100+ mile weekends before tapering. They also cover equipment planning—bigger tires, tubeless inserts, bar comfort, lights, hydration packs, nutrition, and drop-tail bibs—plus Unbound rules, checkpoints, cutoffs, and the need for support crews.



00:00 Winery Chaos Intro

00:55 Meet the Age Groupers

03:13 Four Weeks to Unbound

03:47 Training Plans Compared

05:34 Longest Rides and Taper

07:56 Recovery Over Hero Workouts

11:30 Coaching and Life Stress

14:20 Bike Shop Reality Check

15:57 Gear Talk for Unbound

19:22 Tires Inserts and Comfort

24:47 Support Rules and Checkpoints

26:24 What to Wear and Mishaps

27:28 Bibs Blowout Drama

28:00 Drop Tail Bib Hunt

30:07 Castelli Fit And Features

31:06 Hydration Pack Experiments

34:00 Bike Computer Debate

36:19 Travel Van And SAG Needs

37:46 Course Intel And Crew Rules

40:52 Cutoffs And Long Day Math

42:38 Badger Ride Recap

45:53 Four Weeks To Unbound

47:53 IRL Pod And Sign Off

Anne Tully : https://annetullycoaching.com/home

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

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

Ep.6 4 Weeks to Unbound: Training, Recovery, and Gear Decisions

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/4/19/23/750cd144-4900-4b39-8e54-69f2caee8c22_dairy_roubaix_aag_5.mp3

In episode five of Average Age Groupers, Holly, Laura, and Maggie recap weekend gravel riding amid wild Wisconsin spring weather and apologize for episode four’s technical issues. Holly describes tackling the Dairy Roubaix gravel event while recovering from a concussion after a car accident, pivoting from the planned 111-mile route to the 70-mile option due to cold, intense wind, fear on technical descents, navigation problems, and under-fueling; she still finishes about 72 miles with roughly 6,600 feet of climbing, with Laura and Claire cheering and SAGing—famously including a rotisserie chicken stop—plus free espresso in Viroqua. They discuss practical gravel safety tips like descending technique, helmet replacement after crashes, and carrying essentials like tape, first aid, and reliable navigation/communication. Maggie shares her own 67-mile Northern Virginia gravel ride, a friend’s crash, and lessons on preparedness for Unbound. 00:00 Welcome and Weather Whiplash00:48 Meet the Hosts and Episode Notes01:24 Dairy Roubaix Setup and Concussion Plan03:10 Storms Ruin the Travel Plan04:45 Race Morning Cold and Layering Up07:03 Navigation Fails and Rocky Start09:12 Brutal Climbs and Sketchy Descents11:18 First Checkpoint and Route Negotiations16:38 Coffee Shop Reset in Viroqua21:53 Wind Gusts and Surprise Singletrack26:33 Sag Stop Rotisserie Chicken Fuel28:45 Confidence Boost Then Headwind Again30:08 Terrifying Gravel Descent31:57 Practical Descending Tips35:40 Wind Tunnel Valley Grind36:59 Bathroom Break and Cramps39:03 Blurry Vision and No Stop40:34 Walking the Steep Climbs43:03 Pavement Headwind and Wrong Turn44:31 Wind and Wheel Setup Lessons46:27 Finish Line and Gravel Vibes49:12 Nutrition Debrief and Hydration Pack53:35 Recovery and Unbound Prep55:02 Maggie Gravel Ride Recap59:18 Crash Aftermath and Safety Gear01:03:10 Wrap Up and Call to ActionListen to the Pod here:https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099https://open.spotify.com/show/2LJ6G7l1oIRZUIa3lo7NFp﻿https://www.youtube.com/channel/UCUYFKP1OYAMiMR1Ve36fOAwhttps://www.instagram.com/averageagegroupers/

In episode five of Average Age Groupers, Holly, Laura, and Maggie recap weekend gravel riding amid wild Wisconsin spring weather and apologize for episode four’s technical issues. Holly describes tackling the Dairy Roubaix gravel event while recovering from a concussion after a car accident, pivoting from the planned 111-mile route to the 70-mile option due to cold, intense wind, fear on technical descents, navigation problems, and under-fueling; she still finishes about 72 miles with roughly 6,600 feet of climbing, with Laura and Claire cheering and SAGing—famously including a rotisserie chicken stop—plus free espresso in Viroqua. They discuss practical gravel safety tips like descending technique, helmet replacement after crashes, and carrying essentials like tape, first aid, and reliable navigation/communication. Maggie shares her own 67-mile Northern Virginia gravel ride, a friend’s crash, and lessons on preparedness for Unbound.



00:00 Welcome and Weather Whiplash

00:48 Meet the Hosts and Episode Notes

01:24 Dairy Roubaix Setup and Concussion Plan

03:10 Storms Ruin the Travel Plan

04:45 Race Morning Cold and Layering Up

07:03 Navigation Fails and Rocky Start

09:12 Brutal Climbs and Sketchy Descents

11:18 First Checkpoint and Route Negotiations

16:38 Coffee Shop Reset in Viroqua

21:53 Wind Gusts and Surprise Singletrack

26:33 Sag Stop Rotisserie Chicken Fuel

28:45 Confidence Boost Then Headwind Again

30:08 Terrifying Gravel Descent

31:57 Practical Descending Tips

35:40 Wind Tunnel Valley Grind

36:59 Bathroom Break and Cramps

39:03 Blurry Vision and No Stop

40:34 Walking the Steep Climbs

43:03 Pavement Headwind and Wrong Turn

44:31 Wind and Wheel Setup Lessons

46:27 Finish Line and Gravel Vibes

49:12 Nutrition Debrief and Hydration Pack

53:35 Recovery and Unbound Prep

55:02 Maggie Gravel Ride Recap

59:18 Crash Aftermath and Safety Gear

01:03:10 Wrap Up and Call to Action

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/

EP. 5: Dairy Roubaix Gravel Recap: Free Espresso, Rotisserie Chicken SAG, and Surviving Wind + Hills

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/4/19/21/c659bf4e-7086-4173-99b3-7c01f40d01f2_aag4.mp3

Holly, Maggie and Laura return for Episode 4 of Average Age Groupers, recording remotely after Maggie goes back to DC, and shift topics to “sherpaing” (supporting athletes). They discuss Laura’s upcoming role as Sherpa for the fully unsupported Dairy Roubaix gravel event—a 111-mile prep ride for Unbound—amid volatile weather and Holly’s concussion recovery. Using experiences from Oceanside and other races, they compare the logistics of supporting triathlons, gravel, and ultras, emphasizing packing, tracking, timing, race rules around outside aid, and the realities of carrying gear post-finish. They share practical Sherpa checklists (battery pack, layers, snacks, shoes, bags), lessons learned from mishaps like Boulder tracking issues, and which races are easy or difficult to spectate (Oceanside, Wisconsin, Santa Cruz, Chattanooga, Blue Ridge, St. George). They invite listener questions, encourage subscribing/reviews, and float starting a Strava club. 00:00 Long Distance Pod Update00:41 Unsupported Gravel Sherpa Plan02:37 Dairy Roubaix Prep Ride04:05 Why Sherpas Matter10:01 Triathlon Sherpa Chaos17:16 Race Rules and Outside Aid21:57 Sherpa Checklist Essentials22:44 Sherpa Packing Checklist23:22 Post Race Comfort Items24:23 Phones And Tracking Lessons26:51 Finish Line Meet Up Plan28:42 Shoes And Bag Mistakes30:22 Timing Food And Multiple Athletes33:26 Race By Race Spectating Tips42:11 Course Maps Parking And Prep43:15 Listener Questions And Wrap Up44:39 Podcast Milestones And Strava Listen to the Pod here:https://podcasts.apple.com/us/podcast/average-age-groupers/id1889949099https://open.spotify.com/show/2LJ6G7l1oIRZUIa3lo7NFp﻿https://www.instagram.com/averageagegroupers/

Holly, Maggie and Laura return for Episode 4 of Average Age Groupers, recording remotely after Maggie goes back to DC, and shift topics to “sherpaing” (supporting athletes). They discuss Laura’s upcoming role as Sherpa for the fully unsupported Dairy Roubaix gravel event—a 111-mile prep ride for Unbound—amid volatile weather and Holly’s concussion recovery. Using experiences from Oceanside and other races, they compare the logistics of supporting triathlons, gravel, and ultras, emphasizing packing, tracking, timing, race rules around outside aid, and the realities of carrying gear post-finish. They share practical Sherpa checklists (battery pack, layers, snacks, shoes, bags), lessons learned from mishaps like Boulder tracking issues, and which races are easy or difficult to spectate (Oceanside, Wisconsin, Santa Cruz, Chattanooga, Blue Ridge, St. George). They invite listener questions, encourage subscribing/reviews, and float starting a Strava club.



00:00 Long Distance Pod Update

00:41 Unsupported Gravel Sherpa Plan

02:37 Dairy Roubaix Prep Ride

04:05 Why Sherpas Matter

10:01 Triathlon Sherpa Chaos

17:16 Race Rules and Outside Aid

21:57 Sherpa Checklist Essentials

22:44 Sherpa Packing Checklist

23:22 Post Race Comfort Items

24:23 Phones And Tracking Lessons

26:51 Finish Line Meet Up Plan

28:42 Shoes And Bag Mistakes

30:22 Timing Food And Multiple Athletes

33:26 Race By Race Spectating Tips

42:11 Course Maps Parking And Prep

43:15 Listener Questions And Wrap Up

44:39 Podcast Milestones And Strava



Listen to the Pod here:

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

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

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

Ep. 4: Sherpaing 101: How to Support Endurance Athletes (Unsupported Gravel, Ironman Logistics & Spectator Tips)

Welcome to *Average Age Groupers* , the podcast for the athlete who has a goal and a grocery list. Hosted by Holly, Maggie, and Laura, we’re diving into the world of cycling, running, triathlon, and everything in between. Whether you’re training for your first 5K or your tenth IRONMAN, we talk about how to crush your goals without losing your job, your friends, or your mind. From fueling on a budget to navigating the mental highs and lows of the "middle of the pack," we’re here to prove that you don't have to be a pro to have a powerful story.