Aging Athletically

Nancy Peck Cook, a lifelong endurance athlete, shares her journey from marathons to indoor rowing and the impact of athletic reinvention on her life. She discusses her training, competition, and the motivation behind her rowing streak, highlighting the importance of variety and adaptability in athletic pursuits. Now a world record holder in indoor rowing, she talks about how the rowing community inspires her along with her versatility as a multi-sport athlete. With unbounding energy, she emphasizes the importance of balance, discipline, and adaptability in maintaining her athletic lifestyle. Learn more about Nancy at https://nancypeckcook.com/ Chapters 00:00 Athletic Reinvention and Early Athletic Life 04:58 Transition to Endurance Sports 09:08 The Impact of Cancer on Training and Competition 19:06 Indoor Rowing and World Records 33:15 Training, Competition, and Rowing Streak 37:22 Aging and Athletic Competitiveness 38:04 Physical Changes and Athletic Performance 39:26 Challenges of Aging and Athletic Pursuits 42:17 Approach to Competition and Training 01:05:10 Habits for Aging Athletically

Hilary shares a quick (or sort of quick) update on her foot and all that goes along with moving in the world much more slowly. Also included are a few reflections on the most recent guests and a preview of what's to come. Chapters 00:00 Injury and Recovery 03:21 Challenges of Physical Recovery 07:15 Adapting to New Physical Limitations 12:16 Engaging with the Community 15:28 Podcast Updates and Challenges 19:04 Interactions with Chat Bot 23:11 Exploring Fitness Tests

Lloyd Henry, a longtime triathlete, shares his journey from a late start in running and swimming to becoming the first African American to complete an Ironman on six continents. He discusses the evolution of the sport, his training approach, and the importance of recovery and strength training as he continues to compete at a high level. Lloyd shares his his favorite race, how he plans his race schedule, how he stays motivated after competing for decades and what races he sees himself doing in 50 years! To see his basket weaving work, go to: https://www.crucianbaysidecreations.com/ or to reach Lloyd for coaching, see https://www.onpointfitness.com/ Chapters 00:00 The Journey Begins 02:50 Triathlon Beginnings 08:03 Racing Around the World 13:00 Diversity in Triathlon 18:06 Training and Recovery 34:38 Race Planning and Target Goals 35:22 Feeling of Accomplishment in Ironman Races 36:48 Shift from Data to Perceived Effort 41:24 Basket Weaving as a Hobby 58:17 Importance of Fruits and Vegetables in Diet

Darren Miles, a 60-year-old skateboarder who is representing Great Britain this year at the World Skate Games, shares his journey from early skateboarding as a hobby to competitive slalom skateboarding starting in his late 50s. Weaving around cones at upwards to 40 miles per hour (!), Darren shares insights into his training, competition experience, and the supportive community in skateboarding. Darren talks about adapting to changes, maintaining a competitive mindset, and encouraging others to give the sport a go. He also discusses the importance of learning and growth, athletic longevity, and the impact of mindset and perspective on aging athletically. In addition to being a great skateboarder, Darren is an accomplished musician; his band The Waterboarders can be found here: www.thewaterboarders.net Chapters 00:00 Introduction to Darren's Skateboarding Journey 01:05 Early Skateboarding Years 03:06 Challenges and Revival of Skateboarding 06:14 Athletic Life and Transition to Slalom Skateboarding 16:04 Training and Preparation for Competitions 27:50 Competition Experience and Community in Skateboarding 33:07 Training and Fitness Regimen 34:14 Fitness and Aging 35:08 Adapting to Changes 36:43 Competitive Mindset 40:49 Encouraging Others 50:10 Learning and Growth 56:11 Athletic Longevity 58:30 Mindset and Perspective

This episode features therapist and coach, Neal Palles. Based in Colorado, Neal shares his athletic background and discusses the combination of mental health work and endurance sports. The conversation delves into the psychological challenges for older athletes, realistic goal-setting, and addressing fear and risk-taking in athletic pursuits. Neal shares insights into managing fear, values, the importance of community and connection in athletic training, and the role of recovery and nutrition as we age. Chapters 00:00 Introduction and Sponsorship 03:17 Guest Introduction and Athletic Background 08:48 Combining Mental Health Work and Endurance Sports 10:48 Psychological Challenges for Older Athletes 20:11 Goal Setting for Older Athletes 28:36 Addressing Fear and Risk-Taking 40:53 The Role of Recovery and Nutrition

In this episode Axay Shay, author of "In Nature We Trust," shares his journey embracing a new lifestyle through marathon running and a raw food diet. We explore the impact of marathon running on his health, motivation, and endurance, as well as the loss of a running partner. The conversation covers his transition to a raw plant-based diet, the impact of raw food on health, the role of diet in health and energy, the human body as a machine, the vision for a healthier society, advice for starting a fitness journey, marathon nutrition and training, personal hobbies and inspirations, and the power of discipline and self-belief. Takeaways Reinvention at age 50 Starting a new life through running Embracing a raw, plant-based diet The impact of marathon running on health and lifestyle The motivation behind marathon running Consistency in training and diet The importance of discipline and self-belief Chapters 00:00 The Beginning of a New Journey 03:02 The First Steps into Running 04:45 The Marathon Challenge 07:55 Training and Preparation 13:02 The Loss of a Running Buddy 15:01 Motivation and Endurance 20:03 Other Athletic Pursuits 24:25 Transition to a Raw Plant-Based Diet 25:44 The Impact of Raw Food on Health 27:44 The Journey to a Plant-Based Diet 28:22 The Role of Diet in Health and Energy 29:36 The Human Body as a Machine 36:10 The Vision for a Healthier Society 37:29 Advice for Starting a Fitness Journey 41:39 Marathon Nutrition and Training 48:54 Personal Hobbies and Inspirations 52:13 The Power of Discipline

Hilary provides updates on the podcast, shares feedback from listeners, and discusses her approach to guest selection and outreach. She also talks about social media engagement, audience feedback, training and recovery strategies, and her personal injury and recovery journey. And... she's in search of someone who knows someone who knows someone who can help her get Reggie Miller on the show! We'd all love to hear about Reggie's transition from NBA superstar to high-level bike racer still going strong in his 60s. Chapters 00:00 Podcast Updates and Feedback 04:54 Guest Selection and Outreach 10:05 Social Media Engagement and Audience Feedback 14:17 Training and Recovery Strategies 21:21 Injury and Recovery Journey

Carl Grove shares his amazing journey starting in Elkhart, Indiana, which included a paper route by bike that earned him 18 cents per week. His dad bought Carl his first bike for $1.25! Carl recounts his experiences in the Navy and the U.S. Navy Band, as well as his transition to a world-class biker late in life. Carl's journey is remarkable: he became a record-setting cyclist at the age of 90 and he is still going strong at age 98. What an inspiration! Chapters 00:00 Early Life in Elkhart, Indiana 10:27 Discovering Biking and Music 27:17 Joining the Navy and the U.S. Navy Band 30:42 Bike Racing and Training Camp 39:51 The Journey Begins 40:22 Coaching and Racing 41:26 Meeting Bruce Gordon 43:19 Racing and Records 47:43 Training Routine 51:27 Motivation and Goals 52:40 Upcoming Challenges 52:47 Ninety-Eighth Birthday Ride 53:48 Staying Active and Setting Goals

Michellie Jones, a legendary triathlete, shares her remarkable journey in the sport, from her early days to her continued success as a competitive athlete in her 50s. She discusses the evolution of triathlon, the impact of technology, and the importance of data in training and racing. Her insights on longevity, resilience, and the joy of competition provide valuable lessons for athletes of all ages. She shares insights on the challenges of menopause, the importance of recovery and nutrition in training, the evolution of professional sports, and the impact of age on athletic performance. She also discusses her favorite pre, during, and post-competition food and drink, mantras for motivation, and her admiration for athletes who have achieved longevity in their careers. She continues to compete as an age group athlete and share her expertise through her coaching company, Giddy Up.

Wayne DeFrancesco, a highly respected golf instructor and award-winning player, shares his journey of perseverance, adaptation, and passion for golf despite battling injuries and setbacks. His experience offers insights into the physical demands of golf, the evolution of the sport, and the emotional strength required to excel. Wayne's dedication to the game and his coaching philosophy reflect his resilience and commitment to improvement. The conversation with Wayne covers his approach to golf, mental challenges in the game, aging as an athlete, and his personal habits and experiences. Wayne shares insights on the mental aspect of golf, the importance of concentration, and the impact of aging on golfers. He also discusses his teaching style, love for music, and his dedication to physical fitness. Wayne's commitment to consistency and self-motivation shines through in his approach to the game and life as an athlete. Takeaways Resilience in the face of setbacks The emotional and physical demands of golf The impact of aging on athletes Consistency and self-motivation in sports Chapters 00:00 The Origin Story of a Golfer 03:00 The Journey to Becoming a Golfer 06:01 Overcoming Setbacks and Injuries 20:04 The Evolution of Golf and Training 32:55 The Drive to Improve and Coach 37:22 The Mental Aspect of Golf 39:52 Aging as an Athlete 46:25 Teaching Style and Personal Habits 55:08 Physical Fitness and Resilience

Board-certified sports dietician Claire Shorenstein shares extensive wisdom on fueling as we age, common misperceptions, aging athletes' ingrained focus on leanness over strength, and what to focus on nutritionally as the years pile up. Claire breaks down some of the mystery around supplements, the importance of movement overall, and changing needs of female athletes in particular. Find Claire on her twice monthly podcast Eat for Endurance for further wisdom!

Host Hilary Cairns shares insights on the podcast journey so far, plus some updates on her foot injury, race decisions, and her daughter's marathon experience. She discusses adapting to injury, health updates, and lifestyle changes, and reflects on a long-ago childhood dream. Hilary also reflects on common themes from podcast guests including defying expectations, consistency, strength training, community, finding joy, optimism, flexibility, aging as athletes, and improvement with age and self-care. Takeaways Consistency and strength training are key themes in aging athletically. Community, joy, and flexibility play important roles in the athletic journey. Chapters 00:00 Reflecting on the Podcast Journey 05:08 Race Updates and Decisions 11:20 Health Updates and Lifestyle Changes 17:06 Defying Expectations and Consistency

Julie Billingsley, a lifelong endurance athlete, shares her journey from swimming to triathlon, highlighting the early days of the sport and her transition into triathlon. She discusses her endurance and resilience, the 50 State Quest, her training approach, and the definition of success in her races. The conversation covers the role of coaching in triathlon, the importance of community and social connection, recovery and nutrition in endurance sports, longevity and athletic aging, and athlete inspiration and mentality. Takeaways Endurance and resilience are key to long-term athletic success. Consistency in training and a swim-forward approach have been instrumental in Julie's athletic journey. Coaching in triathlon involves individualized training, goal setting, and a focus on fun and varied workouts. Community and social connection play a significant role in the triathlon experience, providing motivation and support. Recovery and nutrition are essential for athletic performance and require intentional focus, especially as the body ages. Longevity in athletics is achievable through consistency, accountability, and a positive mindset. Athlete inspiration and mentality are crucial for overcoming challenges and maintaining a positive, resilient attitude. Chapters 00:00 The Early Days of Triathlon 08:46 Endurance and Resilience 17:51 Training and Consistency 29:04 Racing and Success 36:03 Community and Social Connection in Triathlon 46:04 Longevity and Athletic Aging 57:07 Athlete Inspiration and Mentality

Mark Williams, a nationally accomplished master's runner, shares his journey of consistency, competition, and motivation. From the start of his unintended running streak to the impact of strength training, Mark's dedication to short distance races and the significance of his running streak are evident. His training routine, favorite event, and coaching experience at Blair Academy provide insights into his athletic journey. Mark shares insights on coaching, training, recovery, nutrition, pre-race mindset, motivation, community, upcoming goals, athlete longevity, and habits for aging athletically. Takeaways Consistency and dedication lead to unexpected achievements Strength training plays a crucial role in maintaining fitness and performance The role of consistency in aging athletically Chapters 00:00 Introduction to Mark Williams 05:10 The Unintended Running Streak 11:27 Strength Training and Its Impact 21:06 Training Routine and Cross-Training 26:20 Sticking with Short Distance Races 35:14 Recovery and Nutrition 41:00 Motivation and Definition of Success 47:40 Experience at World Championships 56:33 Habit for Aging Athletically

Gabby Rose, a two-time Olympian, shares her remarkable journey of retiring from elite swimming, returning to the sport in her mid-40s, and achieving personal bests. Her training, mindset, and motivation reflect a unique approach to athletic longevity and success. The conversation with Gabby covers a wide range of topics, including recovery and wellness, training and injury prevention, motivation and gratitude, and athletic habits and parenthood. Gabby shares insights into her approach to recovery, training, and balancing her athletic career with other priorities, as well as her perspective on aging as an athlete. Takeaways Athletic potential doesn't always follow the expected timeline. Training, recovery, and mindset play a crucial role in athletic performance. Balancing priorities and setting goals are essential for maintaining motivation and longevity in athletic performance. Chapters 00:00 Introduction to Gabby Rose 06:04 Early Swimming Career 12:45 Remarkable Comeback 19:54 Relationship with Competition 26:24 Recovery and Wellness 33:06 Aging and Athletic Performance 40:18 Pre and Post-Competition Nutrition

Ned Overend, a legendary mountain biker, shares insights on his career, training, and motivation. He discusses his evolution from mountain running to mountain biking, his success in triathlons, and his take on training and competition. Ned reflects on the impact of aging on his performance and the importance of balance and recovery along with his approach to competition, what keeps him racing at such a high level, and his approach to nutrition and recovery. Chapters 00:00 The Evolution of a Mountain Biker 06:57 The Motivation to Compete 18:44 The Role of Fear and Risk 32:04 Training and Cross-Training 45:31 Insights on Nutrition and Recovery 52:21 Training and Data Usage

Solo host Hilary Cairns sits down with her daughter, Page Lester, to discuss her athletic journey from a young athlete to a competitive long-distance runner today. Page shares her thoughts on competition, what sport means to her, what Division 1 running was like and how running for herself feels today. Page touches on getting older and what's ahead, friendship, goals, training, nutrition and her overall mindset. Chapters 00:00 Introduction and Podcast Update 05:20 Challenges and Pressures in College Running 15:03 Training, Recovery, and Supplementation 23:05 Training for Grandma's Marathon and Race Preparation 48:24 Advice for Young Athletes

Our first expert episode features Dr. Ankit Shah, a renowned sports cardiologist who delves into the relationship between exercise and heart health. We explore topics including atrial fibrillation, coronary artery disease, max heart rate, and the impact of exercise on heart disease. We also touch on training, sleep, and aging, providing insights into maintaining heart health as aging athletes. Enjoy! Chapters 00:00 Introduction to Aging Athletically Podcast 10:11 Warning Signs and Symptoms of Heart Issues 19:59 Athlete's Heart and Exercise-Induced Cardiac Remodeling 25:58 Supplementation and Hormones for Athletes 31:10 Atrial Fibrillation and Endurance Exercise 36:07 Max Heart Rate and Aging 42:52 Athletic Training and Heart Health 48:05 Sleep and Athletic Aging

Hear about Alice Greene's journey into track and field competition in her 50s, her training routine, and her achievements in senior games and national events. Alice shares her experience as a senior athlete, discussing her family's involvement in sports, her motivation, and her approach to training and competition. Alice is living proof that it's never too late to start exercising and competing in sports, regardless of age!

Join Hilary Cairns and Michael Wardian as they catch up on recent adventures, training, and insights from their latest interviews. They share personal stories, training tips, and reflections on staying active and motivated as they age.