The Middle Miles

What does it take to not only complete an Ironman, but also to have the best day possible out there on the race course?  In this podcast, we answer all the big and little questions about race day. We answer questions like "Is there a different nutrition stategy for a 10 hour Ironman vs a 16 hour Ironman?"  And "What are the key workouts that will help you succeed on race day?" We also talk about t...

There is no guarantee on race day.  Anything can happen, no matter how perfect or imperfect your build was. In fact, one of our favorite race mantras is: "Show up and see what you've got," which acknowledges the fact that the only thing you can do on race day is your best. We all have race day energy, nerves, and—most of all—expectations. Sometimes we might be afraid to voice our goals out loud, f...

In triathlon, transitions are part of the race. They can feel frantic or smooth, fast or slow. And in life, transitions can often feel the same way. Some are exciting- like the birth of a baby or moving to a new house; some can be jarring- like the loss of a loved one or a unexpected job change. And these changes shape not only who we are, but also how we show up in sport. This episode dives into...

In a world full of multi-tasking, deadlines, planning, and time constraints, it can be challenging to stay present and focused on the task at hand.  But if you want to elevate your performance in sport and life, you need to stay in the "now."  In this episode we talk about the power of now- to train with intention and purpose.  To not look in the past or the future.  To not worry about the fifth r...

Just in time for Ironman Lake Placid, we bring you a quick and dirty course recon with our tips and tricks for racing this iconic Ironman.  From where the special needs areas are located to how to ride the Keene descent to pacing the bike and run- it's all in here!  This is one of our favorite races and it's why we keep coming back.  Hopefully, once you race it, you feel the same!  Have a listen! 

A race recap of epic proportions for an epic race!  Challenge Roth lived up to the hype and then some.  In this podcast, Amy and Angela sit down the morning after the race to talk about their experiences as an age grouper and a pro, both racing Challenge Roth for the first time. They cover it all: race logistics; pre-race events;  Angela's first time using race ranger; some funny and challenging r...

In honor of this podcast traveling to Germany for Challenge Roth, we decided to answer your questions on "all things 140.6." And we got so many questions about the Ironman distance that we had to break this episode into 2 parts.  This first part focuses on the logisitcs of training for a full Ironman.  How do you know when you are ready for one?  What is the time commitment needed to train for one...

This episode focuses on what happens outside of the comfort zone when you CHOOSE to do the hard thing.   Whether that's a workout, a race, or a new experience, Amy and Angela talk about why you should deliberately seek out challenges that humble you, that excite you, and that take you back to being a beginner.   To remember the feeling of what it's like to be NEW, to be curious, and to just show u...

In this week's episode, we focus on finding the balance between wanting to perform and do our best AND trying not to sweat the small stuff.  Sometimes the key to getting through a tough workout, race day nerves, or comparing yourself to others is simply zooming out . So how do we find the balance between being competitive and staying grateful for what our body can do? Because yes, it's okay to wan...

We sat down with coach, athlete, and teammate Sarah Didier, fresh off a massive ride at the UNBOUND 350XL, where she battled the Flint Hills, sleep deprivation, and 350+ miles of brutal gravel to finish 5th overall 🥇🔥female!  ⁣ From pre-race mindset to the darkest moments on course, Sarah shares what it really takes to survive — and thrive — in one of the toughest gravel races on the planet. She...

Training during race season often means longer workouts, more volume, and sometimes more speedwork, as athletes try to find peak fitness for their "A" races.  But intensity and volume can increase the risk of injury, so in this episode, we talk to athlete and physical therapist Christine Saleeba.  Christine gives us her biggest tips to try to avoid injury, from a PT perspective.  Also, toward the...

A DNF (did not finish)— three letters that can feel like a gut punch to any athlete. Whether you're a seasoned triathlete or toeing the start line for your first ultra, not finishing a race can feel like failure. But it isn't . In this episode, we talk about Angela's experience at Ironman Lanzarote and get real about her DNF.  She was fit and ready to race at the start, but as we know, race day co...

Cancelled swim, high wind warnings, rain, and a tornado warning that shut down the race completely for those who had't finished (which was a lot of people).  The 2025 Gulf Coast 70.3 was a doozy!  In this episode, Amy and her three teammates and friends recap the training and the race. Two athletes raced solo and two relayed the race, which gives an interesting perspective to the recap!  Have a li...

This is the episode you were waiting for! The third part in our "Learn to Love Series" with Guest host Lindsay Long.  The swim portion of of tri training and racing can be tough. Unlike biking and running, where more volume, speed, or strength work can translate to faster times, swimming often doesn't work that way.  Add in how much time swim training can take and the fear of open water...and well...

What is the first thing you think of when you are asked- "Are You Race Ready?" For Angela, it's all about organization and equipment.  For Amy, it's about mental preparation.  Perhaps for some athletes, it's about feeling fit or getting in enough swim yards. In this episode, we talk about how to know if you are race ready and what being ready to line up at a start line actually means. Lots of grea...

"Right on Hereford, left on Boylston." To those who have run Boston, or are hoping to run Boston one day, that phrase can give you goosebumps AND the push you need to finish one of the most historic races in the world.  Special guests Veronique (V) Ranger and Seamus Woods are back for a second time to recap their amazing Boston performances.  They both had different builds this year than last year...

Athletes often use the terms PR and PB interchangeably- personal record versus personal best.  But do they really mean the same thing?  In this episode we talk about what your personal best means- how to find it, how your PB changes as you age, and how you can keep seeking personal bests, despite what a time clock shows. Have a listen! 

Special Guest Laura Moretti Reece, RD is back and this time, she is setting the record straight on athlete nutrition. What is myth, what is fact and what is..."well it depends." And some of her answers will surprise you!  Laura is a registered dietician who works with athletes (male and female) at Boston Children's and has her own nutrition practice.  Some topics we cover: Fasted Workouts?   Do al...

Next up in our "Learn to Love" series- the run.  Are you someone who spends your triathlon looking forward to the run, or resigned to it? Have you been in a running funk lately, or just find running hard?  This episode is for you!  Some topics covered: Overcoming physical challenges while running Improving run form Embracing off-road running Love the walk break! Let go of pace Mindset matters Have...

Which of the three triathlon disciplines is your favorite to train and race?  What about your least favorite?  In this three part series, we will address how to love the discipline you perhaps like the least.  Or maybe you are in a rut with the swim, the bike or the run and can't find the motivation you used to when training.  Today we tackle the bike.  Topics covered: Overcoming fear  Knowing you...

Have you ever felt like you have trouble buidling friendships with other women?  Or perhaps you feel like some women don't connect with you or understand you? In this episode, we take an honest look at why women might be hardest on each other and why sport can often shine a bigger light on this issue. We  dive into not only why that might be happening and but also what you can do about it. Topics...

It's that time of year!  Training is ramping up, with some athletes deep into a race build for early season races.  You buy new gear, dream of PRs, and consistently check off workouts in you training plan. However, none of those things matter unless you are nailing the basics.  And if you are not getting enough sleep, or not fueling, or mistaking quantity for quality-- then you really have to be h...

We all know that growth happens outside the comfort zone or that the "magic" happens outside the comfort zone. And we athletes might feel like we have succeeded in pushing ourselves past the comfort zone in our workouts and our races.  But we are here to challenge that notion.  How do you know when you are in the comfort zone?  What are the signs?  Even if we push ourselves in training, does that...

It's easy to be grateful when life is going your way, but is it possible to be grateful in the moment for life's challenges?  In this podcast, we discuss how you can transform your mindset by searching for gratitude in sport and life.  Some topics covered: Transforming negative experience   Finding growth in adversity   Embracing the present moment Quiet confidence   The power of goals and transfo...

We are back with Part 2 of our body image podcast. We start with the pressure of appearance in professional sports and then move into u nderstanding the relationship of weight and performance, and how to build healthy eating habits (no matter if your goal is weight loss, performance, feeling good, or all three). We discuss focusing  on health over aesthetics but also acknowledge the importance of...