08/04/2026
Four races this season. Four PRs. Congrats Shannon!
Shannon is a full-time firefighter who joined Tri Squad last August after a season that looked good on paper and left her flat — training more and more, getting less and less out of it. She used to describe herself as a cyclist who's a mediocre swimmer and a non-runner.
Then this happened.
Victoria 70.3 — 5:44:49. A 3-minute overall PR, with PRs in the swim and the run.
A local Olympic — a 2-minute 10k PR, 2nd in her age group, and fastest female cyclist of the day.
Muskoka 70.3 — 5:27:29 on one of the hardest courses in the northeast, 3,050 feet of climbing on the bike. A 17-minute PR. An 11-minute bike PR that put her in the top 100 of more than 1,300 athletes. And a slot for the 2027 World Championships.
Ironman Lake Placid — 12:43:16. A 54-minute marathon PR and a 54-minute overall PR. She had it down as a B race, and she said she had an absolute blast.
Now the part worth paying attention to. Shannon swims once or twice a week. She walked every aid station at Lake Placid. She has never run a standalone marathon.
This is what a smart training approach that flexes with your life looks like, paired with coaching access when you need it most. Shannon is a Tri Squad athlete who leverages regular coaching calls with Coach Nancy to help dial in her recipe like short, frequent easy runs that fit around firefighter shifts, strength two to three times a week year-round and more.
Remember this isn't about less is more, or going easier. We go hard. Our athletes train as much as genuinely works with their life. The difference is that instead of asking you to dump training on top of your life and make it work, we help you integrate the two.
So proud of you, Shannon. Now time to build for 70.3 Worlds in France 💜
Want the ROI on your training like Shannon has? Comment TRI and we'll send you info about the program she is on.
08/03/2026
4:42:29 at 70.3 Oregon. A story of resilience, and a reminder of what a blessing it is to get to race at all. Congrats Marcel!
After an AFib episode in June, it wasn't clear whether Marcel's season was over or not.
Times like this and any personal challenge you face is where coach support matters most. Marcel didn't go at it alone. He worked with a coach to manage the situation, make smart decisions, and get him back to a start line. In the end he did more than just get to the start line, he had a great race.
Swim 23:05. Bike 2:27:28 even with losing a full bottle of about 500 calories on the road. Run 1:44:18.
The 4:42 is great, but this is a reminder that racing and success is about more than just your final time. It's about the journey. As Marcel put it, "It was a mental test in allowing myself to learn to trust my body again."
Proud of you, Marcel, now on to 70.3 Wisconsin!
Life isn't a spreadsheet. S**t happens — illness, injury, work, the things you don't get to plan around. Are you missing the coach support to adapt your training to what's actually going on in your life?
And you don't need a 1:1 coaching budget to get it. That's what Tri Squad is built for — real coaches and programming that adapts with you, for a fraction of what 1:1 costs.
Comment TRI and we'll send you the info.
07/31/2026
4:27 at 70.3 Oregon, 6th in his age group, and a ticket to the 2027 70.3 World Championships in Chattanooga. Congrats Sukhi!!!
The most impressive part of the story? Here's what that time doesn't tell you. Sukhi was riding with the lead group in his age group, including a former Ironman pro, when he hit a bump and his front mount holding his hydration system and bike computer broke. He pulled over for two or three minutes trying to tape it back together. It didn't work. For the rest of the ride every time he wanted to fuel meant stopping pedaling, holding the mount steady with one hand and wrestling the bottle out with the other. He knew he was under-fueling, which would make the run harder.
He never dwelled on any of it. He stayed in the moment and controlled what he could control. At mile nine he stopped waiting for the cramps to go away, raced the body he had, and ran the last four miles at 1:28 pace. Swim 20:21, bike 2:26, run 1:31, three minutes off the podium.
In his own words:
"The goal was to race my best race. To give my best effort, stay present, and keep showing up to the moment I was in, controlling only what I could control. There was one idea I kept coming back to all day: Find the quiet. Not when everything is going perfectly. When it isn't. When the race starts asking questions."
Sukhi, we're fired up for you. T100 Vancouver in three weeks, Hyrox in December then building for Worlds in 2027!
Want to be as fit physically and mentally as Sukhi? Comment TRI and we'll send you info about the program Sukhi is on.
08/03/2026
07/31/2026