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Episode 148: AGFL Christmas and New Year Extravaganza

Post by: Danny Royce in podcast, triathlon, endurance


In this episode Colin and Danny discuss how bad they have been at releasing new episodes and a promise to do better in 2026.  Last episode of 2025!




Key Takeaways
  • Florida 70.3 Success: Danny's 3rd place AG finish (2:16 bike, 1:34 run) validated a marathon-focused training block, proving high run volume can maintain bike fitness.
  • Houston Marathon Goal: The primary goal is a sub-3:00 marathon in Houston to secure a Boston qualifier (BQ) for the 45-49 age group (target: 3:07:30 to beat the ~7.5 min cutoff).
  • Injury Management: A knee injury from high run volume was resolved with a fluid drain and cortisone shot. The Lever system was discussed as a key tool for injury prevention.
  • Top Guns Update: The team has grown to ~60 athletes and partnered with Mauna for new kits. Ironman Marketing is producing a feature on the club.
Florida 70.3 Race Report
  • Context: The race served as a final 70.3 of the year, integrated into a marathon-focused training block with low triathlon specificity.
  • Training Block:
    • Run: 4 weeks at 50+ miles/week, followed by 4 weeks at 60+ miles/week.
    • Bike: 5x/week, mostly easy Zone 1/2 rides (~190 watts).
    • Swim: 1x/week (~3-4k yards) to maintain "feel for the water."
  • Race Execution & Results:
    • Swim: 28:00 (faster than expected on a slow, M-shaped course).
    • Bike: 2:16:00 (avg. 270 watts) on a fast but not flat course.
      • Strategy: Rode 5 bpm below normal 70.3 heart rate (145 bpm vs. 150 bpm) to conserve energy.
    • Run: 1:34:00.
      • Strategy: Ran at goal marathon heart rate (~150 bpm) instead of pace due to heavy legs.
      • Outcome: The high run volume provided significant durability, preventing the usual second-half fade.
    • Overall: 3rd place AG, ~30th overall.
Marathon Training & Injury Management
  • Houston Marathon Goal: Sub-3:00 to secure a Boston qualifier.
    • BQ Target: 3:15:00.
    • Effective Target: ~3:07:30 to beat the typical ~7.5 min cutoff.
    • Pacing: Recent 4x3k workout at goal HR (~150 bpm) yielded ~6:40/mile pace.
  • Knee Injury:
    • Cause: Fluid buildup from high run volume.
    • Resolution: 30 cc fluid drain + cortisone shot.
    • Recovery: Resumed training 5 days post-procedure with no issues.
  • Lever System:
    • Recommendation: Use as an injury prevention tool to add unweighted run volume.
    • Comparison to Alter-G: A cost-effective alternative that also helps with hip stability.
Top Guns Team Update
  • Growth: Roster now at ~60 athletes.
  • Partnership: New apparel deal with Mauna.
  • Media: Ironman Marketing is producing a feature on the club.
  • Florida 70.3 Performance:
    • World Slots: Matt Schuster and Tony Park qualified for the 70.3 World Championship in France.
    • Slot Decision: Danny passed on his slot, citing the high cost (~$1,200) and low likelihood of attending.
Coming Up!
  • Danny:
    • Execute the Houston Marathon on January 19, targeting a sub-3:00 finish.
    • Consider purchasing a Lever system for injury prevention.
  • Colin & Danny:
    • Resume consistent podcast recordings in 2026.
    • Dedicate the next episode to Colin's health and triathlon return.




1 Jan 2026