LT America reporting for duty 
I spit my coffee when I read the pull-ups question, so good! I’m not gonna lie…I don’t think I’ve done a single pull-up since I graduated from Dive School
I do most of my running in the Mach 2s but Cliftons are great for EZ runs and the new Rincons might fight the Machs for most miles worn this spring when I get back to the US. Tempo and speed are done in Carbon X and Carbon Rockets.
Don’t hold it against me for not getting those Quals
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Thanks so much for the kind words! You definitely have to be in it to win it when racing Kona, particularly with the swim and bike. If you are a contender and don’t want to take chances then I think you can snag a Top 10 just by being smart, not over biking and having a solid run. If you want then win (or really the podium) then things change a bit! The crucial part is taking calculated risks (making the swim break, staying with the leaders until the top of climb and turn around).
In terms of mindset I actually don’t get caught up in trying to “win” I focus on executing my best race. I believe if I execute my best race then that is a performance that can result in the win.
I go off of grams of carbs and shooting for 110-120/hr
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The Raptor rocks…I love that thing!!
As for Jan’s move, I definitely ramped up my power but hit a point where I knew the power it would take to bridge would be too much at that point in the race. I just had a feeling that it wasn’t my move at that point. I honestly think I made the right call.
“Don’t Give up the Ship” is always in my mind!
As for no Tri bikes, I try to stay off of it in the off season. Cross, mountain, road, anything but the TT bike. We’ll be here in Australia for 6 weeks and I actually just brought my road bike with me.
Haha, no stress with the competing brands…I know deep down Rinny wishes she was on a trek 
Ben and I are good friends, have spent plenty of time riding the canyons around boulder together…plenty of nights drinking a bottle or two too much of reds too
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I think I was around 285 NP for the ride if my memory is correct, I don’t look at it during the race though…I just race!
As for staying healthy with Izzy, it is definitely hard. We have a live in nanny which is huge. Avoiding daycare is big plus as that is probably the number one place for kids to pick up germs! We also make sure izzy washes her hands frequently and we take a lot of vitamin C and essentials oils (doterra for the oil gains out there) to help our immune systems.
I do love pro wrestling! Izzy LOVES the Ultimate Warrior and The Macho Man Randy Savage…it drives Rinny insane and I think it is amazing!
As for tag team partners, would have to go with Jan, he is a great guy to have on your side with the swim and bike (Kona!)
Opponents: Cam Wurf (cause his smack talk is entertaining) and probably Sebi (cause he is an awesome competitor)
Afraid to go up against: Lionel (he will literally destroy himself to try and beat you) and Rinny…cause no one wants to get beat by their spouse
I really think the injury helped my run in Kona this year. Most importantly, it allowed be to up both volume and quality on the bike. In our Kansas camp I was hitting numbers I’d never seen before in training. The extra bike fitness allowed me to ride within myself in Kona this year. While I may have had better run fitness in years past I had always ridden too hard and couldn’t access my run ability. When I hit T2 this year it was definitely the best my legs have ever felt in Kona.
The alter G was a huge benefit to my running as well. It allowed me to really train my neuromuscular without the wear and tear of some of those bigger run sessions. It really left my legs fresher then normal. You can’t train like that all year (have to do the work at some point) but luckily my run fitness was great prior to the injury so I had some fitness in the bank.
I also noticed my recovery was a lot tougher after running that well with lower run volume, I guess there are trade offs, right!
The question that builds on this that swim+bike threshold to T2 is key to a good IM. It feels like you want to do your run block “way early” and maybe loose a bit of run specificity, to jack up swim + bike but have “enough left” to execute the IM run at the highest “percent” of retained run fitness.
Related to this, in the last 6 weeks what was the rough average breakdown in swim hours, bike hours and run+virtual run hours and would you use the Halter G again in your build to help jack up swim+bike
I have a question…1 related to triathalon…2 not related…
First…cobb seat…where did you have your bts bracket made and can I get in touch with them? I just switched to the same seat as I felt it was a better choice after speaking with Cobb & company…
Second…I saw a picture in your house of a zipp disc turned into a clock…I crashed z disc the beginning of this year and wanted to do the same thing
Thanks
Tim,
Thanks for coming on here. Huge fan.
Only 1 question - Could you please win Kona in 2020 and bring the title back to America? I’m sure I’m not alone among team RWB that we would love to see you win. And we’ll take the double and have your wife win again.
usually 164lbs going into the race…a few lbs extra race morning with water retention from carbo loading. Lightest I’ve been pre-race was 159lbs…too light for me, that was 2011 and I got sick race week.
To follow up on the weight question. …
So 164 is your race weight.
How long does it take for you to get there (164) and what is the heaviest you’re ok with during the off season?
Thank you for taking the time to hang out here…these are awesome.
BTW, you can get some really nice bottle cage adapters from Wolf Tooth.
I used one of those to mount my Specialized Virtue aero bottle low enough on my Speed Concept (L) to fill that lower triangle really good.
Tim, did you guys do any testing in the tunnel with your Crono water bottle moved closer to the bottom bracket?. And who made the plate that allowed you to move the water bottle further down the frame.
Thanks for being here!
What are your plans for life after your triathlon career concludes?
Can you tell us a bit about your education in Naval Architecture and Mechanical Engineering? Have you thought about a second career in those fields?
Hey TO,
What are your favorite runs and rides to do when staying in the Noosa area?
Cheers
“Don’t Give up the Ship” is always in my mind!
As for no Tri bikes, I try to stay off of it in the off season. Cross, mountain, road, anything but the TT bike. We’ll be here in Australia for 6 weeks and I actually just brought my road bike with me.
How much time do you spend on an indoor trainer vs. riding outdoors? 50/50? Mostly trainer? Mostly outdoors?
Is there a product you continue to use from a previous sponsor because it’s that good? Or simply move on.
Some of wurfs interviews had a wwf vibe to them, I keep waiting for fellow athlete to storm his breakfast with bob holding a folding chair. Also a huge triathlon intercontinental championship title belt would be great over the shoulder in interviews…
I do love pro wrestling! Izzy LOVES the Ultimate Warrior and The Macho Man Randy Savage…it drives Rinny insane and I think it is amazing!
As for tag team partners, would have to go with Jan, he is a great guy to have on your side with the swim and bike (Kona!)
Opponents: Cam Wurf (cause his smack talk is entertaining) and probably Sebi (cause he is an awesome competitor)
Afraid to go up against: Lionel (he will literally destroy himself to try and beat you) and Rinny…cause no one wants to get beat by their spouse
Tim,
Great race in Kona.
Saw you race a bit in Cozumel. Was that just a punch the ticket from the beginning plan or did you go in not knowing how the body would respond and thinking you might compete for the W?
First of all Ive seen you at several races the days before. Always shy away from saying more than hello as I imagine you get exhausted with people taking energy in race lead up. Does it drive you crazy when strangers try to chat you up?
Also they say with age comes wisdom. As you are older now have you finally realized that Army rules and you should have gone to the USMA instead of Annapolis and served in green not dungarees?
seriously, Thanks for your service and the attention you bring to those of us still serving and trying to do this awesome sport and those who have