Happy Hour with Haley

Professional Triathlete Katie-Treston Torney returns to the show to update on her training for Ironman New Zealand, five weeks away. Katie recaps a recent five hour trainer ride, complete with a candy salad, shares her picks for favorite Winter Olympic events, and invites Haley to help her answer questions from the crowd. Katie and Haley talk saunas and heat training, favorite ways to recover from big training sessions, tips for first time Ironman athletes, and relationship advice when you're in the thick of training and want to skip an IRL happy hour (but never the virtual version!)

Are more young people racing Ironman? Twenty-four year old Ironman athlete Ava Jih-Schiff raced her first Ironman with only two months training and a year later was targeting the Kona age group podium. She tells us what's drawing young people to the sport, the barriers that still exist, and how watching her mom race lit her endurance sport fire!

Chapters
00:00 Introduction and Guest Introduction
02:39 Youth in Ironman Triathlons
06:12 First Ironman Experiences
09:44 Beverage Talk and Youth Culture
11:09 Training and Early Experiences
16:25 Ironman Costs and Experiences
21:41 Ava's Journey in Ironman Racing
22:53 The Evolution of Ironman Registration
24:16 Ava's First Ironman Experience
26:40 The Thrill of Ironman Racing
31:11 Preparing for Kona: Expectations vs. Reality
36:14 Reflections on Performance and Privilege
40:30 The Journey to Cozumel: A Back-to-Back Challenge
46:03 Finding Balance: Racing vs. Enjoyment
51:24 Ava's Relationship with Her Mother and Coaching
53:26 The Journey of a Young Athlete
55:18 The Competitive Landscape of Ironman
56:49 Growing Up in a Triathlon Family
59:41 Transitioning from Synchronized Swimming to Triathlon
01:04:20 The Challenges of Racing and Nutrition
01:09:40 The Possibility of Going Pro
01:12:35 The Future of Triathlon and Community Engagement

We introduce another rotating co-host, Samantha Rothberg! Sam was a personal trainer and very happy with the fast and furious racing of short course triathlon. Then she watched Kona, drank half a beer, and signed up for an Ironman. Sam shares her first steps into Ironman training and her three favorite strength exercises for triathletes.

Haley answers a couple mailbag questions (we didn't even realize we had a mailbag!) and does a quick Disney marathon recap.

Keywords:
triathlon, personal training, Ironman, endurance sports, coaching, Taylor Swift, Eras Tour, athlete journey, fitness, women in sports

Chapters
00:00 Introduction and Co-Host Introduction
00:30 How They Met: Coaching and Friendship
01:34 The Ares Tour Experience
05:26 Samantha's Transition to Triathlon
06:16 Personal Training Insights
08:59 Samantha's Athletic Background
14:48 Beverage Time: Cheers to Training!
18:06 Housekeeping: Marathon Reflections
24:44 Samantha's Upcoming 10-Miler
29:44 Imposter Syndrome in Triathlon
36:19 Training for the Ironman
49:52 Favorite Exercises for Endurance Athletes

Friend of the show, Shelly Anderson, joins Haley mid Dopey Challenge to chat about the 5k, 10k, half marathon, and the upcoming marathon on consecutive days through the parks at Disney World! Haley and Shelly discuss their friendship, the unique aspects of Disney races, including costumes, race strategies, and the sense of community among runners. The conversation also touches on their personal goals, future races, and the joy of running together, highlighting the whimsical nature of Disney and the camaraderie found in endurance sports.

Takeaways
Shelly is excited for her podcasting debut.
Haley and Shelly reflect on their long-standing friendship and shared experiences in running.
Energy management is crucial when racing multiple days in a row.
Costumes add a fun and creative element to Disney races.
Racing is about personal goals and enjoying the experience, not just PRs.
The running community at Disney races fosters camaraderie and support.
Post-race reflections enhance the overall experience at the parks.
Future races are a source of motivation and personal growth.
Running for joy is a key reason for participating in races.
The podcast highlights the importance of friendship and shared adventures in running.

Chapters
00:00Introduction and Setting the Scene
03:02Friendship and Shared Experiences
05:49The Dopey Challenge: Overview and Goals
08:48Race Experiences: Courses and Challenges
11:47Costumes and Themed Races
15:10Camaraderie and Community in Racing
21:25Celebrating Recovery and Race Experiences
22:40The Magic of Disney Parks
25:14Rides and Adventures at Disney
27:06Family and Friends at Disney
28:27The Joy of Running and Costumes
30:15Training and Race Preparation
32:20Fueling for Success
34:10Costume Choices and Race Goals
36:00Post-Race Reflections and Future Plans
39:44The Community of Runners

Professional Triathlete Katie Treston-Torney makes her Happy Hour co-host debut! Katie tells us about her life as a professional triathlete, Physician Assistant, professor, mom, and huge fan of the sport! We chat about her first pro race (the stress! the camaraderie!), share New Year resolutions, and her race plans for 2026!

Follow Katie on Instagram: instagram.com/katie_treston
Follow Katie on TikTok: tiktok.com/@katie.trestontorney
Read Katie's Substack: https://themiddleyears.substack.com/

Takeaways
- Transition from age grouper to pro
- Community and camaraderie in pro-women racing pressure of racing as a pro
- Impact of sponsor requirements on racing decisions

Chapters
- 00:00 Introduction and Podcast Origins
- 05:06 Katie Treston-Torney: Introduction and Three Buckets of Life
- 15:01 New Year's Plans and Transition from Age Grouper to Pro
- 25:11 Racing as a Pro and Community in Pro-Women Racing
- 30:01 The Pressure of Racing as a Pro
- 36:34 Finding Joy in Racing
- 42:44 Excitement for the 2026 Season
- 49:34 Social Media and Sponsorship
- 56:00 New Year's Resolutions