Rinny Carfrae: World Champion (and Mom!) Talks Ironman, Wellbeing & Life!

Mirinda "Rinny" Carfrae is one of the most beloved athletes (and when it comes to the run, the most feared!) in the sport of triathlon. She is the 3-time Ironman World Champion (plus the 2007 70.3 World Champion) and is also married to Timothy O'Donnell, the top-rated American Ironman athlete in recent years.

While we certainly touch on triathlon in this interview, the focus is on life. Rinny and Timothy are now married (2013) and parents of a beautiful 2-year-old little girl (Isabelle). The perspective she brings in terms of not simply training and racing but also general health and wellness are valuable for each and every one of us.

Health and wellness coaches will obviously love this episode, but they won't be alone, as one of the great athletes of our time shares her thoughts and insights about living real life in the midst of serious pursuits.

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Transcript

Speaker 1: 0:03

Welcome to the latest episode of the catalyst, health, wellness, and performance podcast. I'm your host, Dr. Brett

Speaker 2: 0:08

For Cooper and today we're interviewing my treadmill running coach. Now, if that doesn't get too excited, let me, let me describe her a little bit differently. She's also the three-time Ironman world champion and the 70.3 world champion. Her name, Marinda Rennie car-free. Now how did I get so lucky to have her as my treadmill running coach? Well, that might be a little bit of an exaggeration she's she's not just my coach, but in addition to being the four time world champion, she's the most feared runner in the sport usually beating most of the men in the marathon portion of the Ironman. In addition to all the women, if you've ever seen her run, you know, it's more of a glide than a run. She's so smooth that all I have to do, and I'm not kidding on this at all. All I have to do to improve my running is a pop on one of her races on the TV, above our treadmill. And my run just moves out. You just get faster. So maybe she's not my personal treadmill coach, but she definitely has an impact seriously, though. Rooney is an incredible athlete, but she's also a pretty incredible person. One of the most loved in the triathlon circuit. And while she's a champion through and through, she's also been through a number of significant life changes in the past few years, including the birth of her daughter, Isabella, we talk about sport life and what's next in today's episode. If you wonder any fan before you will be when this is done. Now, if you're planning to pursue your coaching certification before the national board requirements change, you'll want to get registered ASAP. Our may at home certification filled to capacity almost a month early. And our June event is just around the corner is June 13th. If you'd like more information or you just want to talk about it, you just want to find out more about what coaching certification might mean for your career. Feel free to reach out to us anytime results@catalystcoachinginstitute.com. And we're happy to set up some time to talk about your situation, different options, that kind of thing. Now let's jump in with four time world champion Rennie car-free on the latest episode of the catalyst

Speaker 1: 2:13

Health, wellness, and performance podcast. Well, it is

Speaker 2: 2:22

Certainly my pleasure today to welcome Mirinda Carfrae. Thanks for joining us today. What I'd like to do today is go beyond the typical swim bike run. But before we do that, we've got to go back to 2014. I mean, when, when you came off the bike, 14 minutes down, you ran a two 50 marathon, you got the win that had to be one of the most exciting performances I've ever seen in any sport. Can you, can you talk us through the day? I know you've been asked this a million times, but can you give us some insights into what was happening and what was going on that day? Yeah, of course it definitely, uh,

Speaker 3: 3:01

Uh, rice people like to talk about a lot. Um, that race, um, was 2014. I was actually defending champs. So I won in 2013 and I believe 2013 was my best ever performance, but going into 14, you know, when you're a world champion, you have a lot of extra obligations. Um, you know, the crown can be heavy. Um, you know, as a welcome, it's always welcome to have that, um, pressure and all of those things, but you know, it is, um, it takes away from what your number one focus is, and that is to be the best athlete that you can be. Um, and for me it's always been, you know, to see how fast I can go in Kona and yeah, after winning in 13, um, yeah, you just have, you know, you have more sponsors, which is fantastic, but that means you have more appearances and

Speaker 4: 3:48

You have more interviews and you have more,

Speaker 3: 3:50

Um, you know, more of everything. Life is just a bit busier. So, um, it takes a little bit of the energy away from what your main focus is, and that is to, you know, train, um, and, and prepare for the big race again. So go into 14. Um, you know, I was in fantastic shape, great shape. Uh, we prepared very well again. Um, but I, I had a very good swim, I didn't bike as well as I had hoped to bike. Um, and, you know, hence getting off the bike 13 or 14 minutes down off the lead, um, for me mentally, that was really tough cause I felt pretty, um, disappointed in myself. I felt like I kind of, you know, I think I was that age off the bike. And as I mentioned, 14 minutes behind the leader, uh, and I just was like, this is embarrassing. I'm the defending world champion. And I'm getting absolutely slotted here. Um, so, you know, helped me off the bike the first mile or so I was just like, well, why am I even racing? Like, you know, why finish? What's the point in racing I'm so far back, I can't even get, you know, get up. I'm not going to have a good performance today. I had all of those negative thoughts. Um, and then, you know, early in the run I saw my coach Siri Lindley, um, and she was kinda like, you know, if anyone knows Siri Lindley larger than life personality, just, um, bouncing off the walls. Um, and she was kinda crushed down like a tiger. And she was like, yelled at me. You are in the perfect position. No, it was just like, what is this woman talking about? So you watch him. Yeah. Like serious, serious. I just was, could it kind of shook my head like, Oh my God, she's crazy. Well, three was this first mile, first mile as you go up the Hill. Yeah, go, yeah. First, um, uphill, take a right. Um, before you even get down onto a Lee drive for the long end and back on the Lee drive. And I was kind of like, she is crazy and, you know, I kind of lost myself for a minute there and then, but then I kind of got back into my mindset. Okay, well, I'm here. I know for paid. Well, I know I looked after myself well on the, in terms of, you know, hydrating and, and, um, taking on, um, as much nutrition as I could, like, I'm gonna try and put together the best marathon I possibly can. And I kind of shifted my goal to, uh, you're a failure. You're not going to win this race to let's try and get in the top five, top five of the world. Champs is still a great results. And so that became my goal for the first, um, for the first half of the marathon. And, uh, fortunately I got to about mile 13, ran half halfway in the marathon and, uh, places, um, third, fourth and fifth were all running together. And so I caught, picked off those three girls, like within half a mile. And so my goal of getting, you know, top five, um, I was now running in third place. And so all of a sudden I was feeling super positive and like, yeah, I'm going to, I'm going to be back on the podium. This is, this is great. Um, uh, exceeding my Cisco and then of course, you know, goal shifted again. And my next goal was to, okay, let's see if I can pick off second place and, you know, a few miles later, I think Dan in the energy lab, I mean, Rachel Joyce was in second place. Uh who's, he's a good friend of mine. Um, I, I caught up to Rachel and went past Rachel, um, and I'm like, okay, this is great. I'm feeling great. I'm running well. Um, my cadence is good and, um, still, still feel like I have some good energy. Um, and that was kind of coming back on to the, um, to the queen K at that point. And, um, okay. Let's see, let's see what we got. Like, let's see what I can do for this last, you know, nine, 10 miles. Um, maybe less than that, probably more like, uh, eight miles of the race. And, um, the cool thing when you're racing Kona is that, you know, there's a lot of media around it's helicopters in the sky is, um, motorbikes and motorcade around the leader. So from very far away, I could see the Belita because of the, um, you know, the lead car and the motorcycle surrounding her. And so, um, yeah, I'm like, okay, well there's a visual on the leader. And of course, you know, the queen K is just a dead straight highway, um, and not much else going on out there. Uh, so yeah, that became my number one focus. And I just honed in on, on Daniella. Who's been leading the race and, um, slowly but surely picked her off at about a 5k to go. And yeah, um, that was pretty special getting to run back Dan Palani. I think I caught her right before you had this, this slight Hill opposite Palani and then Palani is a big downhill before you kind of make a less than, than a rotten and a right onto the famous elite you drive finish shoot. Uh, so I had like, you know, that last two miles or so to kind of soak it up and enjoy, um, you know, I mean, I had to make sure I passed Daniella convincingly and put her in my rear view mirror. Um, and I tried to do that as quickly as possible. So I could soak up the atmosphere of the last couple of miles because it has no, there's no nothing like it, I'm running down a Lee drive in first place is a pretty magical experience. Not something that, you know, I can articulate very well, but, um, it is incredible getting to run down there and yeah, that was my third time. So very special. And yeah, I think that was my stuff. That's still my fastest ever marathon in Kona. Um, low to fifties,

Speaker 2: 9:23

Third overall of all the men as well.

Speaker 3: 9:26

Yeah, yeah. That's that's right. Um, uh, we went Sam out faster than some of the boys, my husband, that my husband just this year beat my runtime. So he had

Speaker 2: 9:40

That on his target for a long time. Like

Speaker 3: 9:44

I think he was pretty happy to see that, see that simply that the finish

Speaker 2: 9:48

Well, so much depth into what you talked about. You talked about early on Siri being there. What do you think would have happened? Had she not been there? What was the impact of that encouragement that early in the race? Or maybe it wasn't even the encouragement. It was more the, the humor, the wake-up call, like the, are you kidding me? And then you start smiling, you said, and then you started reflecting. What w did you just need something to break that negative self-talk that was happening?

Speaker 3: 10:13

You know, I, I don't know if it's hard for me to sit here now and say whether it made a difference or not. Um, certainly it was, it's always been fantastic to have her support on race day on the course. Um, but honestly, I I've, you know, I've done many, many races with Siri there without Siri there. And, um, I've always been able to turn negative thoughts into positive ones or, or change my, um, goals. And so I think it was just more, a matter of time of like settling into the marathon and just like, you know, giving myself a talking to, and then, um, you know, getting back in the game. Uh, but yeah, I mean, having her there that early was, um, and so confident that I was in the perfect position, the perfect position was to win the race. Um, so, um, yeah, uh, yeah, I mean, I can't really say one way or another way to that change it. I, knowing myself tends to think that I probably would've turned things around regardless. I mean, there was no way I would, you know, given any day of the week, so, um, but yeah, always having her, there was a sort of an extra boost, I guess you'd say,

Speaker 2: 11:29

Well, the other thing you talked about was something we call segmenting when we're talking about functional mental toughness, but you broke it into pieces. You didn't say, okay, I'm 14 down. I need, you know, 45 seconds per mile. You know, you didn't do any of that. You said, let's go for fifth. And then you got there and you said, okay, let's, let's get second, let's get racial. And now where's the helicopter. Have you always done that? Is that something that's just been an ongoing strategy, especially since you're such a good runner and you're always pretty much always coming from behind like that.

Speaker 3: 12:00

Uh, yeah, I mean my whole career, I'm not the best swimmer has no secret. Um, so my whole career I've always sort of, um, I never get to lead the rice until the very end, if I'm lucky, you know, I have my day, but I, I always get onto the run and try to put together, execute my fastest run. And I'm always, always trying to break, you know, my record from last year or goes last than I'd ever gone before. And so there was no different this year. Um, but I think in years prior, I was more focused on running a certain time or like holding a certain pace. Whereas this year I sort of threw pacing, you know, not, I didn't throw it out the window because obviously I wasn't going to just, you know, run up one 16. So soft. I w you know, I needed to be smart about my pacing, but I was more focused on, uh, just positioning and, um, making it to top five. And then obviously, you know, through, um, up to the, up to the front and, you know, shifting my goal as the race went. But yeah, I think I've in the past, I've had most success with, um, just focusing on my pacing and knowing what my end goal is, and you know exactly what time I want to run. Um, I didn't, I've never really sort of broken it down and figured out exactly how many seconds I need to run faster per mile to catch the next skill, because I think that can mess you up if say, you know, they all of a sudden speed up and you'll have dropped, you know, 15 seconds or 20 seconds quicker a mile, maybe that's set up 20 seconds quick. Ramaz I think the best way to your best result is to focus on trying to run your best time, um, you know, a bike or swim your best time. And a lot of the time instantly, most of my, a lot of my career, it's, it's ended up with a really great result in the end. Um, just, yeah, just focusing on what you can do and not trying to, um, run and have a much time foster to catch, uh, that Lita or whatever place you're trying to position into.

Speaker 2: 14:08

That's good advice. W we have a lot of folks listening that aren't triathletes and that I love what you're saying there, because it's so applicable not just to triathlon or marathons, but a life, if you stop worrying about what the other people are doing, focus on what you can do, optimizing what you can do, and more often than not good things happen. So very cool, great way to start. So that was your third world championship you won in 2010, 2013. Do you think that history, it, you kind of referenced this as you were talking about it, but you think that history of being the champion the two time champion at that point, had a big impact on what was going on between the ears during that 2014, right.

Speaker 3: 14:45

Oh, certainly. I think, you know, you, um, learn how to, I mean, my first year racing in my second year, you, I won in 2010, but I was still learning how to race the Ironman. And, uh, I feel like by 13, by 14, I really knew how to pace. Well, I knew what it felt like, um, to be right on that, you know, perfect, um, comfortable, uncomfortable feeling of, of, of racing. Um, just going exactly as fast as you can without blowing up, um, or pace that you can sustain. And I think, yeah, the first few years definitely learning how to do that. Um, I never really had too much more one year. I had trouble with nutrition, but I, I always had a pretty good nutrition plan and, um, and stuck to that. And obviously, you know, the longer you go in races, um, whether it be marathon, uh, ultra, um, iron man trap, any triathlons, nutrition becomes a major factor. And, um, that's been something that I've been able to dial in and I was able to dial in early in my career. So more of the focus just came to like learning how to race, um, and just, you know, the years and years of consistent training. Uh, I think that is really more than anything else, like consistent training over the years. Um, being healthy, not getting injured and not having any breaks really, unless so scheduled, uh, through my whole career. And that's why I've been able to progress, um, and have, um, better performances year off the year to a point now that until I had easy than I have a little bit of a down phase,

Speaker 2: 16:24

No, that's understandable. All right. So you've joked about your swim being not quite where you're, you'd love it to be and in your run is frankly, and I told you before we hit record, I've never seen a more beautiful ride. I would literally folks, if you want to get better as a runner pop on one of Randy's races on the TV, in front of the treadmill and start running, and you'll just automatically start running better. It's amazing. So you have this incredible gap is swimming and just an incredible gift with running. We all have that in whatever we do. Are there lessons you've learned from having such a, in your case, public gaps slash strength that our listeners could take into their own lives, maybe outside the sport, how you've dealt with that?

Speaker 3: 17:05

Yeah, I think, um, I think when people look at a triathlon and specifically, you know, if you're a great swimmer or right runner, um, the common theme is to just focus on your weakness and I don't believe that's necessarily the best way to approach, um, anything. I think you have to look after your strength. That is something that you've been gifted. You should always take care of your strengths. Um, you know, that's not to say that you work on your weakness and you spend a little bit of time where possible, but you never sacrifice your gift. You never sacrifice, um, that strength. And, um, yeah, we have had many people over the years say, Oh, you should just stop, you know, stop running, run half the run volume and focus on your bike and your, and your swim. And, you know, you'll be fine. You'll just, you'll just run just as fast. I don't believe that's true. Um, and along with that, I think running off much less volume and less run fitness would be a miserable marathon. Um, maybe I'd be able to run a decent time, probably a few minutes slower, but it would be miserable. Um, so yeah, I mean, I always sort of learn what you're really good at or figure out what you are, talents that, or have a gift, um, and always look off to that gift. You can work on weaknesses and try and make those other areas in your life better, but I think you should make sure you take care of the gift. Always love it,

Speaker 2: 18:35

Love it. All right. In other interviews I listened to, you mentioned that you, you really do a good job of appreciating your wins, soaking in those accomplishments rather than just the race is over. You get your trophy and okay. You default to, okay, what's next? What am I going to do next time to start training again? That's pretty unique among world-class performers. Has that been natural to you? Or is it something you've learned over time where you struggled with the other end of the spectrum or any tips for those of us who, and I'm including this struggle to remember the whole idea that life is now let's enjoy the now instead of life is next.

Speaker 3: 19:10

Yeah, no, I think, um, I dunno, early in my career, I, um, kinda started realizing that you need to focus. You need to celebrate the victories, the small ones and the big ones along the way. Um, otherwise it's going to be a miserable long road and you could always be better. Like you win a world title, be the best in the world. And, you know, we're all taught. They were all perfectionist yet, but they could have been areas in the race that you could fix. You could always nitpick over those things, but I think the best way to enjoy this journey is to, um, just stop for a minute and, and realize what you've accomplished and the work that you've put in. And, um, you know, I've been doing triathlon for 20 years now, a long time. And I think the reason I've had longevity in the sport and the reason I've had success, um, festivals, uh, cause my consistency. So it took me like 10 years of consistent training to, you know, start racing at the top level, but then always, you know, celebrating those victories and taking downtime, you know, at the end of the year, you know, my husband and I, we, uh, we like to party a little bit, if we have a good race, if we have a bad race, you know, like you've spent your whole year trying to prepare for this one event, right. And we work extremely hard, um, day in, day out, year in, year out. And, um, you know, if you have a great race on that day, then it's something to be celebrated. If you have a bad race, maybe it's just time to have a mental break. Um, give yourself a break, take some time out and then stop the process again. Um, it is very hard to, to switch off like that. And we sort of give ourselves, especially if it haven't had a good race a day or two to reflect and to write down our thoughts and to, um, figure out exactly what we think we need to do differently to, um, prepare better for the next year. But, uh, we also then put it all away and just try to forget about triathlon for a little bit and just spend time as a family and enjoy, you know, this incredible we get to lead.

Speaker 2: 21:17

Yeah. That's fantastic. Outstanding advice. All right. You have been obviously through some pretty big life changes to the birth of your daughter, Isabella, what three years ago, two and a half years ago, two and a half is the challenge of winning Kona this year, more of a physical challenge or more of a logistical challenge with the growing family

Speaker 3: 21:36

This year. I think it probably is a little bit more of a logistical challenge. The last two years, uh, was physical challenge. Certainly the year after she was born, um, trying to come to come back up, having a baby is, is rough. It's hard, definitely hard work. But, um, I, you know, I I'm really proud of, um, the performances I had the last couple of years. Obviously last year I had huge hopes for Kona and I'm actually raced as well as if not better than I ever had over the half distances throughout the year. And then unfortunately five weeks out from Kona broke my arm, which is completely random. Cause I haven't broken a bone since I was about five years old. So, um, that was just a huge bomber and um, yeah, that kind of set things, set things off. Um, and wasn't able to complete the racing Kona last year. So that's kind of a sore spot for me. Uh, but this year I feel physically like, you know, I have all the tools I need to perform well or to perform at the highest level. It's just going to be a matter of, um, you know, he's, he's older now and she wants more time with mommy and daddy and um, and you know, I want to spend time with her. She's my favorite person in the world. So, you know, having her as well, traveling with her since she was little, since she was probably eight weeks old, we traveled to Kona with her when she was eight weeks old and she traveled a ton with us. She's a pro at travel, but it's still extra work. Um, you know, like the logistics, um, you know, all the things that go along with having a small person, um, to look after 24 seven. Um, yeah, I mean, it's, it's one extra, um, piece to our puzzle. Uh, it's a welcome piece. So we love that addition to our loss, but it is a lot different to, prior to Izzy. It was, you know, prior to Isabelle, it was purely, um, training performance, you know, resting and now it's, it is training and it is trying to be before the highest level. Um, some of the recovery and risks goes to the wayside a bit because you get home and she wants to have a dance party, so we all have a dance party. Um, so yeah, but I dunno, I feel like she gives us a lot of energy and I dunno if I would be, you know, if I didn't have that, Oh, don't want to call it a distraction. But that addition to our lives, I dunno if I'd be loving the sport as much now, I think it's been all consuming in our lives for 16, 16 years before we had Izzy. And so it's just nice to have other things in life. Yeah. I think sometimes it's good to complicate your life a little bit and memories of having her at races, uh, are going to be fog, right. You know, far more meaning than, you know, prior to having her and our family together at races just enriched our lives. That much more.

Speaker 2: 24:33

Love it. All right. You've mentioned a, I heard an interview you were talking about, you try to stay away from people with negative energy. And I love that. I think the research bears out the importance of us doing that. Can you talk us through why you've made that a habit and maybe tips for people that are thinking, Oh, maybe you need to do that in my own life.

Speaker 3: 24:54

Yeah. And I just, um, have always since, you know, energy from people around people and I feel like everyone kind of has an idea of someone who is uplifting. Um, I don't, I don't know if this came from Siri or if it's something I've learned from her because I know she's, you know, obviously she's a very positive person, very uplifting person. I just, I just don't have time for negativity. I don't have time for anyone who's, you know, just not my, of my kind of mindset, I guess you'd say, um, if someone's not, you know, help, they're a hindrance. Um, and that's not, you know, obviously friendships go both ways, you know, some amazing friendships, but I generally tend to not become friends with people who I feel are just a different or a more negative mindset or a negative personality. Um, I've kind of just, you know, steer the other way or go a different direction to people like that. And I think I've just always been like that. Um, I kind of get a sense for someone and pretty quickly know whether I liked them one not, and I've been wrong before. I actually will admit that, um, met a person again later. Oh, maybe that, you know, that changed the personality a little better, had a negative mindset when I first met them and become more positive. But, um, yeah, I mean, I just, I just don't have time for that in my life. I, I welcome, uh, positivity, a welcome, um, people who are just a similar mindset, I guess you'd say,

Speaker 2: 26:27

Well, and you've got to have that. Like you said, you don't have time for the drama.

Speaker 3: 26:31

No, no drama, no drama. We're allowed in our house. And I think also it's just, it takes your energy. It sucks your energy. If you're around somebody who's a little bit negative or a little bit, um, just down it's, it's draining. And I mean, you know, the amount of training we do and uh, I mean, no one really has time for that. No one has the energy for that. I certainly don't have the energy. I have energy for tri training. I have energy for my family and for my good friends. And if, if anyone wants to be involved in that energy and be a part of that, that's fantastic. But don't bring your negativity around our house. It doesn't fit in here.

Speaker 2: 27:13

Love it, love it. All right. We're gonna take a sideline for treadmills here for a second trip. People love to call them dread mills and get bad rap. I've always thought they're a great chance. I, I don't, I don't, I don't look forward to the treadmill consistently, but I've always sat there. They're a great chance to work on your cadence, your foot speed, that kind of stuff. So you caught my attention when you mentioned that in an interview with Greg Bennett, that you did recently, can you share a little more about this concept for those who might see treadmill as this thing to be avoided at all costs some of the benefits that you see from some, one of the greatest runners we've ever seen?

Speaker 3: 27:48

I love the treadmill on I'm a big fan. And, uh, I really only started Siri. Lindley was the one who sort of incorporated into our training, um, probably in 2005, 2006. And we would do one HOD run a week on the treadmill. And as you mentioned, it's a really great tool for working on your cadence. And I think one of the reasons I am able to execute fast marathons is my cadence. I'm not a tall person. I'm only five, three. So working on turnover and cadence, it's just much easier when you're on the treadmill because it kind of pulls your leg through. The other thing I love about the treadmill is I feel like when you're out on the road, sometimes you start out a little fast and you slow down through an interval or slow down through a session on the treadmill. You can't slow down, you put it at a pace and you have to keep up with the treadmill. And so, yeah, like some days it is really tough to do that, but over time, um, you start to Mazda, some of those sessions and, and for us, like key sessions have been like 15 by three minutes, 20 by three minutes, these are big, big run sessions. And only w I would only do these run sessions when I'm in really good shape and, you know, able to recover well from them, but sessions like that, and then build runs where you sort of do 20 minutes at sort of a little bit slower than I'm in pace, 20 minutes. I'm in pace in 20 minutes above and finishing as fast as you can. Uh, they're kind of my bread and butter workouts on the treadmill and been doing them for over 10 years now. And I think they have definitely played a big role in, in my progression as a runner over the years.

Speaker 2: 29:32

All right, everybody, did you hear that? You want to run like Renny get on the treadmill. All right. So how have you applied, let, let, let's pull triathlon lessons into other aspects of life. How have you applied the lessons you've been doing this for? I think you said 20 years, how have you applied the lessons you've learned from triathlon to other areas of your life? Or how do you think those lessons will benefit you over the next, let's say 40 years?

Speaker 3: 29:56

Well, I think, um, as a professional athlete you're, and as you get more successful as a professional athlete, you're basically running your own business. Um, so aside from, you know, the discipline that you have, you need to have the mental strength you need to have, and those things that will help you in later life, you also learning how to run your own business. Um, and so, yeah, I think there are a lot of tools that hi have learnt or has, um, honed over the years, um, racing triathlons and not to mention the travel that was done with the sport. Talk about opening your mind, um, being able to travel the world, um, definitely opens your mind to different circumstances, different cultures, different outlooks, different beliefs, uh, and, you know, I wish more people could travel because I feel like that would change things, um, in this world. Uh, but yeah, I think, yeah, this, this sport has given me so many wonderful gifts that I will benefit from for the rest of my life. And, you know, the core key ones are, you know, that mental strength, um, positive attitude, goal setting, um, making plan, having goals and making a plan and, and finding a way to get to those goals. All of those things I think are just important in everyday life. What are your goals in life? What do you want your life to look like? What, what do you want to, where do you want to live? What do you want to do? Figuring all of that out and then making a plan or a roadmap to get there. They are fundamental in successful a successful life.

Speaker 2: 31:33

It's interesting. It sounds so basic to hear you say that. And yet you're right. Those are the basics that most people skip over and they're just, they can't figure out, well, what, why, why isn't my life going the way I want it to, well, look what Randy's doing with their triathlon and mimic that in anyway. Well, set

Speaker 3: 31:51

Can be very, it can be it, you know, obviously you can complicate it as much as you like, but, um, yeah, you can also simplify it and just figure out what you want, write it down and then believe it, feel it, and then figure out that roadmap.

Speaker 2: 32:08

Yeah. Take those steps. Take those steps. All right. 2012 tough year at Kona, you had to battle through some tough, tough stuff that year, but you still finish on the podium when I've heard you talk about that year. There's almost a gleam in your eye. It's almost as if that experience became this buoy for you as you went forward into 13, and then you went back to back 13, 14 with world championship. Can you talk us through 2012? What happened there? Why, why the gleam in your eye for a year that was just brutal compared to anybody else's standard. Again, you still finished third, but compared to most people's standards, you're, you're disappointed with your finish. And yet you weren't, you were almost pumped up from that year. Can you talk us through that a little bit?

Speaker 3: 32:51

Yeah. Um, 2012 is like, I still look back on that year and I'm like, I'm in this tooth. I have two minds in that. You know, one is that I had that right in my hand and I messed up and that is why I didn't win. But on the other hand, I had a massive blow up. I was running on zero for probably half the last half marathon and still finished on the podium. And so the anger at myself for making some silly mistakes on bikes, what actually happened was the first mile of the bike. One of my nutrition bottles ejected at the back of my, underneath my saddle. There's like a train track, you right over the start of the bike and lost that nutrition. And I didn't have a plan B in place. You know, obviously I knew I could get calories out on the course, but you know, I was, I try not to use any of the on-course nutrition. I've always been self catered, but I didn't know like how many Gatorades did I need to have how many extra gels from the course that I need to have, because that bottle was really, um, nutrition for about two hours of the bike. And so I had to kind of guess, and I didn't do a good job of guessing. I think actually in fact, I probably took on enough calories, but then my focus was calories and I didn't take on enough like hydration. So I was, I just completely dehydrated myself. And when you have too many calories and don't drink enough, um, H2O, basically everything just gets stuck in your stomach and nothing goes into your muscles. You need a water to help. Um, the carbohydrates be processed in your gut to fuel your muscles. And I got to halfway on that marathon. I was like a Mesa behind Leandra cave who was the eventual winner. Um, I was probably, I didn't even know how many minutes behind or off the bike, but halfway through the marathon, I'd caught up to her. All of a sudden everything just started to cramp up. I felt like my cars would just rock. I couldn't even like they just locked down cramped and that was a painful last 10 or 11 or 12 miles, just like trying to make it to the finish line. I just wanted that recipe over. I ran about a three Oh five marathon, which was my worst, um, marathon and finished third. And I was basically disappointed on the day, but I think that was the catalyst to the 13 and 14 victories because, you know, knowing, first of all, I completely screwed up and still finished on the podium. That gives you a lot of confidence. And secondly, having that hunger and knowing that I missed out. So I went, you know, into the team, very focused and, and, uh, you know, not to mention, I actually had left Siri Lindley for a year and a half. Uh, we sort of had a little break in a relationship. I went and worked with someone most specifically to focus on my biking for a year or a year and a half. And I came back to Syria in the middle of 2013. And that was also another reason I think, um, I race so well in 13 and 14, we kind of got the, got the band back together and I was able to, you know, put together, I think my best ever performance in 2013. Wow.

Speaker 2: 36:14

Very cool. All right. Couple more vision for your life 20 years from now, the world championships are in the rear view mirror, your daughter's all grown up. What's Ronnie Carfrae doing at that point. Have you, have you gotten to that point where you're starting to think about a vision 20 years from now, or right now, is it all about October of 2020?

Speaker 3: 36:35

Yeah. You know, I kind of, I sometimes stop thinking about it, but I actually don't know yet. I feel like because I'm still so involved in triathlon and I'm still motivated and still enjoying the sport that I, I can't really look beyond. Um, and can't really like fully invest myself in anything beyond, uh, what we're doing right now. But yeah, I mean, I'm excited for the future. Um, you know, I'm 38 now. Uh, I plan to race for a few more years, three, four more years. If I, if my body's willing, I feel like my mind will be willing. Cause I, you know, I still love racing, but, um, beyond triathlon, I mean the immediate thought is maybe to do some coaching. I feel like I would enjoy doing a little bit of triathlon coaching and maybe running some camps. But beyond that, um, I'm not really sure what, what I'm going to be passionate about next because you know, you want to find something that you are passionate about and I've been passionate about triathlon. And I think that's why I've been so successful as well, because, you know, I love what I'm doing and you know, in the next phase in life, I, I have to figure out what it is that lots of my fire. And when I find that, then I'll be taking off on the next, on the next train to whatever that destination will be.

Speaker 2: 37:56

That makes sense. Makes sense. So for those people that are sitting out there on, ah, bummer, I thought she's going to give me a hint here on, on how to go about that myself. Do you have, so let's, let's forget the actual vision, but do you have some ideas of how you might go about that search or that reflection or those kinds of things? Five, seven, eight years down the road?

Speaker 3: 38:15

Yeah, I actually don't really know. I mean, obviously I would probably start by talking to other ex professional athletes and sort of, I know a lot of athletes have had trouble, you know, you've had a, a career in one sport and now that career is over what's next. But I, you know, I'd like to a couple of other professional athletes who have successfully made the jump into your career, post sports and see, you know, what made them choose that direction or how they figured out what they wanted to do next. Um, I mean my immediate future would probably be parenting. We want to have another, another baby at some point. So that will probably be my next five, 10 years, um, major focus. But, um, obviously that wouldn't be the only thing in my life. So yeah, I mean, I think a good place to start would be to talk to professional S X professional athletes who have successfully moved over into, uh, whatever career beyond the sport.

Speaker 2: 39:15

That makes sense. You reminded me of Scott Tilley's book racing, the sunset. I think he wrote it. I don't know, maybe 10 years ago or so, but if you haven't seen that, it might be worth of a peak at some point. I remember enjoying reading that one and obviously coming from a triathlon background, last question, any final tips for folks that are looking to improve, not their triathlon results, but their health, wellness performance outside of triathlon specific activities. Anything you just want to throw out there that I haven't teed up with an earlier question.

Speaker 3: 39:43

Good question. Um, I think just follow your bliss. So figuring out what you love in life, figure out the things that make you tick and, um, do those things, you know, in terms of being healthy, um, and fit, you've got to get out there and be active to find a friend or whatever to go and work out with. But I think beyond that, um, and the biggest teacher is, you know, figuring out what you love and less and do those things

Speaker 2: 40:13

Well said. How do folks follow you? How do they keep track of what you're up to you ready?

Speaker 3: 40:17

Yeah. So we have, um, a YouTube channel it's called the Tim and Ranesha. And also, um, you can follow me on Instagram at Mirinda Carfrae, and I'm also on Facebook, um, Marinda, Reni, Caffrey. Thank you. Find me pretty easily.

Speaker 2: 40:30

Perfect. Well, thank you so much. I know you guys just got back from Australia. Why, why make the move now? When we have snow in Colorado, instead of, uh, maybe a little bit more warm,

Speaker 3: 40:42

Good question. Now we normally actually, um, every other, you have traveled down to Australia and the January, so we've spent February much in Australia, but Tim and I together, I've actually never done a Christmas in Australia. So we figured it was time. We went down for Christmas. So we went down mid December so we could have Christmas down in Australia. He could have his first, um, uh, Australian summer, Christmas barbecuing on the beach. Um, and yeah, so we spent like about six, six or seven weeks then in Australia, that's typically how long we stayed down there. We had old January, um, to train as well, but, um, yeah, we decided to come home and we've honestly Bailey being home since I didn't even Santa Cruz last year, which was September. So we were ready to have some time at home.

Speaker 2: 41:28

Nice. Nice. Well, enjoy it. Thanks for sneaking this in really appreciate it. We'll be looking for you, be cheering for you this year.

Speaker 1: 41:35

Yeah, thanks so much. Appreciate it. How fun was that

Speaker 2: 41:43

Time world champion Rinni car for everyone. Thanks again for tuning in. If you enjoy the podcast, you might also enjoy our new YouTube channel. We'll have a link to it down below, or you can simply search for health, wellness, and performance coaching channel on YouTube to access all sorts of resources that both will help up your game as a coach or with your own personal wellness. Now, folks let's go after better, better for ourselves, our families and our community today. Today's the day let's do this. This is Dr. Bradford Cooper signing off, make it a great rest of your week. And I'll speak with you soon on the next episode of the camp,

Speaker 1: 42:28

Health, wellness, and performance.