Kaizen Blueprint

Curious about the exhilarating world of triathlon? Our latest podcast dives into the essentials of swimming, biking, and running, perfect for both beginners and seasoned athletes. Learn about different race distances and why starting small is key. Get invaluable tips on choosing the right bike, mastering swimming techniques, and the benefits of outdoor running. Discover how to prevent shin splints and incorporate strength training into your regimen.

We also emphasize the importance of recovery, nutrition, and technology in optimizing performance. Hear expert advice on the best running shoes, using Garmin watches, and the benefits of Strava and TrainingPeaks. Learn about effective nutrition strategies, the power of community support, and an inspiring journey from the corporate world to becoming a dedicated coach. Tune in for actionable tips, personal stories, and professional insights to ignite your passion for triathlon and elevate your training!

Follow Me At:

https://www.instagram.com/aldoschandra/

Follow Korey!

https://www.instagram.com/aukathletics

Website: www.aukathletics.com

Email: aukermanathletics@gmail.com

Phone: 513-317-0321

Transcripts:

**Aldo (00:00)**  
Korey, how are you?  
Good, yourself?  
Good, welcome to the show.  
Thank you, thank you. Thanks for having me on. I'm excited.  

Awesome. The first thing we want to talk about, because this is all we're going to focus on, maybe more, is triathlon. So, as someone who has competed in Ironman, including the World Championship and everything, what exactly is a triathlon?

I love this question because I've talked to quite a few friends and coworkers about this. They'll often say, "You did a triathlon this weekend? That's just a 5k, right?" So many people are confused about the sport. To put it simply, a triathlon consists of swimming, biking, and running, in that order.

It can vary because you're dealing with nature. For example, if you're swimming in the Cumberland River in Nashville, you might only use part of that river. Then you have to navigate the city with road closures and such. But to give you an idea, the Olympic distance, named because it's used in the Olympics, involves a 1500-meter swim (roughly a mile), a 40k bike ride (about 25 miles), and a 10k run (6.2 miles). A sprint is about half of that, a half Ironman is double that, and a full Ironman is double again.

When starting a triathlon race, do you recommend someone start with a sprint or should they just jump straight into a full Ironman?

It really depends on the person. When I did my one and only full Ironman in Maryland in 2022, the guy behind me was doing his first ever triathlon. I was blown away. For context, a full Ironman involves a 2.4-mile swim, 112-mile bike ride, and then a marathon (26.2 miles). The fact that the guy behind me had never done a triathlon before was very ballsy, but some people thrive on that. For the average person, I recommend starting with a sprint or possibly an Olympic distance. It all comes down to your training and background. If you haven't been training, start with the shorter distances. It depends on the person.

A triathlon, especially the longer distances, involves a lot of cycling. For someone like me with a running background, a marathon feels like the next step. But you, Korey, come from a swimming background with 20 years of experience. How did you transition into the more grueling aspects of biking and running?

I grew up competitively swimming from when I was six years old until the end of high school. By then, I was burnt out and didn't pursue college swimming. After college, I worked in the corporate world and focused on climbing the corporate ladder. During COVID, a friend and I talked about how impossible an Ironman seemed. We made a pact to do a full Ironman within the next couple of years. I joined T3, a multi-sport club in Philadelphia, made some incredible friends, and things snowballed from there.

To really answer your question, I stopped swimming after high school and didn't start again until I began training for triathlons. I wasn't in love with swimming anymore because I'd spent so much time staring at that black line at the bottom of the pool. Triathlon was a new challenge that included my swimming background but also introduced me to biking and running. In May 2022, I biked more than 20 miles for the first time, and I did the full Ironman in September 2022.

So, you made that pact in 2020, did the full Ironman Maryland in September 2022, but you didn't bike more than 20 miles until May 2022? That's just a few months before the race. 

Exactly. People say it's about consistency. Training for a full Ironman without a lot of experience is possible if you're consistent. For me, it wasn't about doing massive amounts of mileage weekly but consistently training and building up.

How do you prepare your body for a full Ironman, especially the long bike rides?

You're going to be intimidated at the start, and that's part of the fun. My goal was to make it to the start line. I signed up in September 2021 for the race in September 2022, which gave me a year to prepare. Each day, I aimed to do something that would better prepare me for the race. It's about starting with small goals and building up.

Signing up is like showing up. These tickets aren't cheap, which adds another layer of commitment. 

Yes, I prolonged signing up for a year because a full Ironman can cost anywhere from $700 to $900. When I finally signed up, I knew I had to follow through. Not only was it a personal goal, but my wallet was now involved too.

Let's talk about training. For someone starting out with a sprint or Olympic distance triathlon, what are the first steps after signing up? 

The first step is finding a bike. You can rent or borrow one, or train on a stationary bike at the gym. Look for deals on eBay or ask around in the triathlon community. Running shoes and swim goggles are also essential. Start by doing one activity each day to improve your fitness. Swim one day, bike the next, then run. You can find free training plans online or hire a coach for personalized guidance.

What type of bike do I need? Does sizing matter?

Sizing is crucial. Ideally, you want a road bike or a triathlon bike because they're faster on paved surfaces. However, people have completed triathlons on fat tire bikes, mountain bikes, and beach cruisers. For beginners, getting a bike that fits well is important, and you can adjust the seat height and other aspects to make it comfortable.

When I first started, I was intimidated by the high-end bikes at races. I bought a 10-15 year old Cervelo from Craigslist for $1,600. It was expensive for me at the time, but it was a carbon frame, which was what I wanted.

For beginners, getting a cheaper, lighter bike is a good start. You can even rent a bike if you’re not ready to invest. As you progress, you can consider more advanced options and even get a professional bike fit to ensure optimal performance and comfort.

Let's shift to swimming. What if I don't know how to swim? Where do I start?

If you don’t know how to swim, I recommend starting with a few swim lessons. They're fairly affordable, ranging from $40 to $70 for a half-hour one-on-one lesson. Group lessons are even cheaper. YMCA offers swim lessons, and many colleges have affordable programs as well. If you prefer private coaches, they are available too. Learning the basics from a professional will make a huge difference.

Swimming is very technique-heavy. It's not about being the strongest person in the pool but about having the proper form. When you practice swimming, focus on improving your technique. I often see older individuals swim effortlessly because they have mastered their form.

You mentioned the importance of proper technique. How do you recommend improving it?

Coaching is a huge help. Coaches can spot and correct your mistakes in real time. For example, when I first started, I took lessons with Andrea, and her guidance was invaluable. Swimming is all about technique, so having a coach can accelerate your progress and prevent injuries.

What if I don't have access to a pool?

Look for public pools in your area. Many cities have public pools, and the YMCA is a great resource. Some insurance plans even offer gym memberships that include access to pools. If you're in college, check if your school has a pool. There are often more options than you might think.

Moving on to running, what are your thoughts on running outside versus on a treadmill?

Running outside is far superior because it prepares you for race conditions. It’s more fun, you get to explore new areas, and it mimics the real-life environment you’ll be racing in. However, treadmills have their benefits too. They are easier on the joints and allow you to control the incline and pace, making them ideal for interval training and hill work.

What about common running injuries like shin splints? How do you prevent and manage them?

Shin splints usually result from overtraining or running on hard surfaces. To prevent them, increase your mileage gradually, run on softer surfaces like trails or gravel, and do strength training to support your muscles and joints. If you experience pain, it’s crucial to listen to your body and rest. Consulting a physical therapist can also help.

What kind of running shoes do you recommend?

Go to a local running store and get a professional fitting. They will analyze your gait and foot structure to recommend the best shoe for you. Everyone’s feet are different, so it’s important to find a shoe that fits well and provides the right support. I personally use Hoka for my trail shoes, trainers, and race shoes, but what works for me might not work for everyone.

Tracking your workouts is crucial. What do you use to track your training, and do you recommend any specific tools?

I'm a big fan of Garmin watches. They are designed for multi-sport athletes, waterproof, and have long battery life. They provide comprehensive data on your workouts, including heart rate, pace, and sleep analysis. Garmin watches can be a bit pricey, but they’re a worthwhile investment. If a Garmin is out of your budget, you can use your phone with apps like Strava, which is the social media of endurance sports. Strava allows you to track your workouts, join challenges, and connect with other athletes.

What about software for training plans and analysis?

TrainingPeaks is a fantastic tool for structured training plans and data analysis. You can buy training plans tailored to your goals and connect your watch for real-time updates. It’s very user-friendly and helps you stay on track. For those looking for a free alternative, Intervals.icu is a great option. It offers many of the same features as TrainingPeaks, but it's community-supported and free to use.

Nutrition is a huge part of training. How do you approach nutrition, especially on race day?

Nutrition is crucial for endurance sports. I focus on whole foods and balance my intake of carbs, proteins, and fats. After workouts, it’s important to eat a combination of protein and carbs to help your muscles recover. During races, especially longer ones, you need to fuel your body with carbs and sodium. I use products like GU Roctane for my bike rides and gels for my runs. Always practice your nutrition strategy during training to avoid any surprises on race day.

Lastly, let's talk about community. How important is it to have a support network?

Community is everything. Joining a triathlon club like T3 has been life-changing for me. The support, knowledge sharing, and camaraderie are invaluable. Having people around you who understand your journey and can offer advice makes a huge difference. It’s also a lot more fun to train with others. If you’re new to the sport, I highly recommend finding a local club or connecting with others online.

You transitioned from a corporate job to coaching. Can you tell us about that journey?

I graduated with a marketing and finance degree and started working at Textron in their sales development program. After almost six years, I felt burnt out and wanted to pursue my passion for triathlon. During COVID, I realized how much I loved the sport and decided to make a change. I wanted to help others in the triathlon community and knew coaching was the right path. It was a tough decision to leave my corporate job, but the support from my friends, family, and community made it possible.

What makes you different as a coach?

I'm always willing to learn and grow. I stay open-minded and continuously seek new knowledge to improve my coaching. I also focus on looking at the big picture, not just individual data points. This holistic approach helps me provide personalized training plans that truly meet my athletes’ needs. Communication and honesty are key. I build trust with my athletes by being transparent and supportive, ensuring they feel confident in their training.

If someone wants to reach out to you, how can they do that?

You can visit my website at AUCAthletics.com or find me on Instagram at AUCAthletics. You can also email me at AUKermanAthletics@gmail.com. I’m here to help, whether you have questions about training or just want to chat. I'm always happy to connect with others in the triathlon community.

Thank you, Korey, for sharing your insights and experiences with us. It's been a pleasure having you on the show.

Thank you, Aldo. It’s been great talking with you. I appreciate the opportunity to share my journey and passion for triathlon.