078 Triathlon Mistakes to Avoid with athlete & therapist Kerri Bicskei feat. Pro Triathlete Carolyn Carter

If you're a triathlete then this episode is for you! 

In this episode 

• Finding the joy in the sport
• How to get yourself out of a bad race funk
• Race fueling mistakes and lessons learned
• The importance of sleep and routine for race mental performance

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                 @damn_it_carol TIKTOK

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Transcript

Hi, I'm Kerri Bicskei, professional athlete, licensed therapist and mindset coach. I created ReadySet Mindful as an online mental health resource for athletes and high performers like you. And this is the ReadySet Mindful Podcast.

 What's up everyone? Welcome back to another episode of the Ready, set Mindful podcast. I'm your host, Kerri Bicskei, athlete, therapist mindset coach, and I am so excited for this episode I get to interview Carolyn Carter. She's a professional triathlete and someone I've been following on social media for a while.

I'm so excited that finally get to do a podcast with her. So welcome to the podcast, Carolyn. Thank you. I'm excited to be here. Yay. Awesome. Well tell everyone a little bit about who you are. I wanna hear how you got into the world of triathlons and what your background, what your background, uh, has been that kinda led you to this point where you are today.

Yeah. Um, so I swam, I started out as a swimmer. I think I started swimming when I was five years old, and that was the only sport that I did my entire life. I. Like, didn't even try other sports. And then, um, I swam for a division one college and in Ohio and I, um, I swam for a full year and ended up quitting.

At the end of my freshman year, I got super burnt, burnt out on like, just sports in general and swimming, and I just like took the rest of college to just enjoy college. Um, and then after college I decided I needed to start like exercising again. So I like getting very, very lazy. Um, and then I got to running after that.

Um, and so I was like, well, I've got two of this three sports down, right? So I was like, okay, I should just do a triathlon and, and see if I like it. And that was, I think my first triathlon was in 2016. So that's kind of how I got it. Oh my gosh, that's awesome. Where did you go to school? Where did you swim?

Um, Miami University. Um, Miami. Oh, Ohio. Got you in Ohio. She's repping. So for those of you that can see on YouTube, yeah, she's repping the sweatshirt. She's all, all, uh, all repped out today. I love it. Okay, so swam there. So you have a strong base as a, as a swimmer, so you, lucky, lucky son of a gun. Yeah. That, that definitely helps.

I can't imagine like trying to get into swimming as an adult, like pro major props to all the triathletes who did not swim growing up and like have to learn how to do it as an adult. Oh God. Yeah. Yeah. Thank you for your sympathy. Yeah, it's, it's rough. It's rough. I actually, I had a group swim in Tampa where I'm currently living.

I'm in Vermont right now, so we're recording in Vermont, but I live in Tampa and I was doing a group swim with a D one swimmer and I was just like, any tips for me? Like I be, I'm always trying to soak up tips and um, yeah, so just those swimmers man, like there's nothing like. Swimmers fitness, and they're just so, you guys are just so ahead of the game.

I just feel like light years behind, but it's, it's so humbling to, to just have, I dunno, to be, to excel in one sport and then be like a baby gazelle in another, you know what I mean? So props to you for having that base. I feel about runners though. I'm like, when people ran in college and stuff, I'm like, man, you guys are like ahead of the game.

Cuz that's like the one I struggle with the most. I'm like, people run so fast. Yeah, no it's true. I mean there's so much to put together. I think it's, the world of triathlons can be kind of humbling cuz you're, you feel good and one and one, um, you know, activity and then you're kind of moving on to another, but you only have so many hours in the day to kind of get better.

Right. So swimming's always the one that falls wayside for me, to be honest. I'm like, I can only get so much better at swimming. Like, I don't know, I'm just try not to drown out there. But, um, I love it. So you kind of dipped your toes, um, did, did swimming in college and then did, you know, were interested in running and then you've done, did you do kind of migrate from halfs to marathons to kind of beyond?

Like what was that transition kind of like for that progression, like for you? So, It was kind of weird. Okay. So the first, I think I, I started running in 2015 and I, I don't think, I hadn't even ran a half marathon at that point. And I decided to, I was like very bold and decided to sign it for a half Iron Man.

Damn. In July. Okay. Yeah. I was like, that's kinda risky going for it. I love it. I signed up in like February or March of that year and I was already signed up for my first half marathon, which was in May. Um, and then my first actual, first triathlon ended up being an Olympic distance that June. So I did that first to get like the, you know, my base, I guess down before I did the Half Ironman.

But like, I literally didn't even own a bike either. I was just like, let me just sign up and find out, figure out the rest. So that was kinda progressive like. Very bold choices, signing up for things. But yeah, so the progression really was half Marathon Olympic, then a half Ironman, and that was all in one summer.

And then the next year, I think I did my first marathon. Okay. Um, that led me into, and I think, was it the next year? Yeah, I think it was the next year. And then after I did my first full, and then I did a few more halves in 2017. And then in 2018 I did my first full Iron Man. Wow. So that was kinda progression of it.

That's so crazy. Have you ever, have you always been so bold in your choices? You're just like, well, I'm just gonna rip the bandaid and see how it goes. Like, Jesus, take the wheel. Kinda. I think for me, I think another reason I got into running after, like taking so much time off is like, I need a goal to like motivate myself.

Like I have to be like signed up for something. Otherwise I just have like very little motivation, if that makes sense. Like, totally not like I just, I'm like, okay. I don't really know what exactly like inspired me to choose a half Ironman as the first distance. Yeah. I don't know. I just know. But yeah, ever since that's kind of kind of what I do, I'm just like, all right, like, let me just sign up and I'll figure it out later.

Yeah. But I also think when there's money involved, you know, when you're spending a bunch of money on a race, I'm like, I have to do it. I have to train for it 100%. Yeah. That investment is, it's real, right? Like those braces are not cheap. Especially like the Ironman brand is not cheap. So your, your heels are kind of dug in at that point and you're like, well, I just kind of gotta figure it out.

Exactly. Oh my gosh. So what did your gear, like evolution look like? Like where did you start? You said you didn't have a bike, like when you started your first one to where you are now, like how has that kind of evolved? Good. So I started out with, I walked into a bike shop. Um, and I was like, I just need a bike.

I don't like, just whatever the cheapest one is. And so, yeah. Um, I ended up buying, um, I think people can get good used bikes, but I just, I didn't know what I was doing. It was a road bike and, um, I can go into that a little more. I think a road bike's always a good first option for your first bike. It's more, um, diverse than a TT bike.

But, um, I raced, so I had the, this road bike, it was really heavy. Um, just not the nicest bike, pretty like not great components. And I actually raced on that for, and I would, I would, uh, I also got clip on arrow bars, so that's what I used for like, until, I mean, for like four years. And then in 2020 at the beginning before Covid, um, my like Christmas gift.

Like at the end of 2019 was a TT bike, so I bought my first TT bike. Um, and that was like very exciting. And then Covid happened and then there weren't any races. So I like literally did not ride that. And then I was like, ugh. Was, I was like, I should just sell it. Like whatever. I don't even need it.

Obviously I do need it now. Yeah. Um, and then towards the, like middle of 20, like in the summer of 2020, I ended up, then I got like a nice carbon road bike. Yeah. It was the year of the, oh my gosh. Yeah. There's just so much. It's like a black hole, right? Like there's so much to so much you can rabbit hole into when you walk into a bike shop, I think.

But yeah, for someone who's just kind of learning and wanting to get into it right away, road bike would be where, where they could start, right? That's what I would recommend for sure. More diverse. Okay. So yeah, your equipment when you first started, how would you describe your first, uh, yeah, your first triathlon?

Like how did that go for you as far as your training and maybe like what you expected and then what actually happened? Like how, how was that? Hopefully smooth, but maybe not. Well. Okay. So it was good. So I didn't, I started out, I didn't know anything. I didn't really have anyone to look to, um, in the sport either.

You know, I felt like I just, I didn't know, you know, I didn't know anyone, so, and I felt like I, I don't know, there just like, I didn't really go anywhere for resources, so I didn't really know about brick workouts, uh, or anything like that. And so the first one, like I said, it was an Olympic distance. The swim was great.

I borrowed someone's wetsuit cause I didn't have one, but I was like, I'm not gonna buy a wetsuit. Like what if I don't like triathlon? Right? I've got like this. Whatever, you know, I don't wanna, so I, uh, I borrowed and it was a guy, so the wetsuit was like kind of big, but um, I think I was the first person out of the swim.

Um, so that was really cool. And then I got on the bike and at this point in my life, I like just started, I mean, I really had just gotten that bike in like March. I think I picked up the St. Patrick's Day. I, I remember that. Um, and then that's March. The race was in June. So I really hadn't rid the bike very much.

Like just learned how to clip in all that. And I was dying. And I remember if there was a video, I think somewhere of me, it was a flat bike cord. Yeah. And I was coming back on the, maybe the second lap, I don't know, I was coming around and my parents were like, cheering for me. And I like, I was like, my crotch hurts so bad.

I had forever on video. Um, and then, It was fine though. And then I got, uh, onto the run and like I said, I'd never done a brick workout and so my legs felt so bad and my heart rate was so high. I was like, what is going on? I feel like I'm dying. And then the run was like a struggle for me. It was really hard.

Um, and the whole time I was doing this Olympic, I was thinking, how the hell am I supposed to do a half Iron Man in like six weeks? Like I can't even right now. Like, how am I supposed to run a half marathon? But then after that, I, you know, then I did more brick workouts and rode my bike more. And, and then the half Iron Man went a lot better, so, oh my gosh.

Yeah. Kind of a, yeah, blessing and a curse, I guess, doing that before, cause I think you're the, the mindset, like when you're in it, like how different is that from then once you finish that, like once you're done with that, maybe then having that confidence. Like when you're in something and it's shitty and you feel like you're dying and you're.

Underprepared. Like, it sucks. And then you finish it and you're like, oh, shit, I did that. Like, how cool, right. Yeah. So then you had hopefully some confidence for, for the, I you're like, oh, here's, here are my gaps. Here's what I didn't exactly plan for. I got you. Okay, so your first half Ironman, which one did you do?

Ohio? Um, Ohio, which, I'm from Ohio, so it was nice. It was, uh, my boyfriend, it was in near Columbus, Ohio, and he lived in Columbus, so it was like I could just stay at his apartment. It was like super easy, very stress free. Okay. I love it. How did, did that one go smooth? Like how, how was that one for you?

Actually? Like, surprised at how, well, I mean, it was my first one and I, I think my time was like 6 0 2 and I was like, that's, I was like, that's pretty good, you know, for a first. And I have had slower ones since then. So, you know, I think I k I killed it. I, like, I finished stories. I couldn't believe it. I was like, oh my God, I didn't die.

Um, or I had to walk during the run. But yeah, it went, I was very happy with it. That's awesome. And that was your, your first, that was the half, right? Yeah, that was my first. Oh my gosh, that's so, that's so crazy. So exciting. Yeah. It's ju it all depends on where your bar is set, I think like having low expectations for the, especially only doing that six weeks after your first one.

Right. Just your expectations can only be so high. Right, right. So just trying to survive knowing that you're gonna kind of kill it in swimming and then everything else from there, you're just like, all right, I'm just gonna try to stay on my bike. And Did you get any It's, it's always funny like with within the triathlete world too, like people always wanna give you tips and like, there's people that are very regimented and set in their ways and are, you know, so there's some disagreements for sure on the course.

Did you ever have any, have you ever had any instances where, People were being bossy with you or you gotten any fights, like on the course with people? Ooh,

actually. Okay. There was one. Um, but it was kinda, I was kind of the asshole, not an asshole, but a little bit. It's okay. Um, I, the Malibu Olympic last year, um, and for some reason the women's like waves went last, which I'm like, that's kind of rude, right? But it was like, like my wave was the very last. So it was like you're having to pass so many people on the swim and the bike and it's just like the whole bike.

It's like on your left, on your left, on your left. And so we were, it was on the Pacific Coast Highway. Um, not, I think it was, yeah, it's open to cars still. There's two lanes, but it's still like, Not a great, I don't know, there's less, like it's a narrow lane. There's cones and there was one section, and it wasn't technically a no passing zone, but it was narrow and there were cones.

And so I was trying to come around and there were like three guys maybe. And so one guy had gone out to go around someone, but he wasn't passing them. He was just like out on the left. And I was like, okay, if you're coming, you gotta do it. You gotta commit. And so I kept yelling left on your left. So the guy, so I was like coming up on him hot and he got, he was like, I don't remember what he said, but he, like, as I passed him, he's like, he just yelled at me.

He was not happy, but what you gonna do shit? Or get off the pot? Yeah. You gotta, you gotta make moves, right? You're going fast too. Right. So it's, it's, it's very, I mean, it's a safety concern too. Yeah. No, your hands, like, I was still wet from the swim, so it's like, okay, I'm on my brakes. Like totally, you know?

I don't know. You didn't turn around and yell like, you're a liability, sir. No. Right. I know. And then Ironman, I'm like, you get this qualified by like hanging out over here on the left. I've gotten penalties for that before. I mean, not an Ironman, just like it was a Sprint triathlon, but Yeah. Oh my gosh. For what did you get a penalty for?

So it was Sprint, which is actually the one that's, it's a U s A triathlon, uh, race. Um, so, you know, they're like very much about the rules, which is fine, but it was the one that is like the Olympics course for 2028. Okay. And, um, it's really a really fun race, but, uh, so it's a sprint and the bike, I think.

Yeah, I think it's two labs. I mean, it's a sprint, so the bike's like 12 miles and it's two labs, so you've got a lot of bikes out there. Cause everyone's crammed into like a little. Section and the road's pretty wide though. And I think I was just passing a ton of people and so I was just hanging over on the left side like too long, like coming back over and like I didn't wanna keep coming back over and then moving back to the right, coming back over.

And so I was hanging there at the end of the race. Like I had one I think overall or just Mays group, I don't remember. But they were like gave me a five, five minute time penalty I think, or something crazy. And I was like, it's just a sprint. Five minutes is a lot. That's a long time, geez. For loitering, like yeah.

That's crazy. Geez, that's intense. Okay, remind me not to do a Yeah. U S A T A sprint and hang out for too long last year. And I was like very adamant about moving back to the right. So that didn't happen again. It only takes one time. Right. Like that's a pretty strict punishment for Yeah. Geez. Okay. Lesson learned.

Um, I advise you for an Ironman. I think so. I'm like, okay. A sprint is like an hour. Yeah. Like, let's call it Yeah. Seriously. I mean 1, 1 1 to two. Yeah. One to two would be totally fine. Yeah. I think, who do we need? Who do we need to write to? Exactly. But I third, so I was like, ugh. Well, oh well. Oh gosh. Okay, so there's, there's some stuff that happens on the, on the course for sure.

I know, I, it's. It's crazy. You just kind of try to stay in your, you know, literally like, just try to stay in your lane. Right? I think, uh, that's, that's always my, my mindset. Like how do I, you know, in the beginning, who, what kind of tips can I pick up and who's looking friendly? And then okay. When I get on my bike, I mean, I'm, it's business cuz I know there's, that's like the safety concern, right?

So I'm always like very honed in on my bike safety cuz I'm not the, I'm not the fastest, you know, cyclist and people are very, you know, very particular about Yeah. Where you should be. So I've learned my lesson a few times too. Um, so how did you get to be, so you're pro, pro triathlete, tell me about like, that journey, like how you got to be, uh, at that pro space and like what that means to have sponsors and how you keep them.

Like how did you kind of get there? Yeah, so that is a question I get asked a lot. Um, There are like a few different avenues to qualify as a pro. I did it because, um, there's like really specific criteria, but I did the LA triathlon last year and so there were, there was an elite wave at that race, um, and there was a prize purse of 25,000 for the pros.

Mm-hmm. And so it was something like if you were, you get top three, like overall and there's an elite wave and a prize purse of at least however much money then like you can qualify. And I got third for age group I qualified and I was like very on the fence about whether or not to take it because there's a ton of people I know who have qualified and just like don't take it for, you know, one reason or the next.

Um, and I'm not like, I was like, I'm gonna be like the, like back of the Pack Pro if I do this. But at the same time I was like, I don't know if I'll ever qualify again. And so I'm like, I should just take the opportunity. Um, and then once you have your pro card, you have it for three years, and then that time you like have to re-qualify.

I don't actually really know how to do that. I should probably figure that out. But go back to age group. So like, if I did one race and I hated it, I could just go back to being an age grouper. Um, but, uh, so yeah, I took it and it's like, it's been pretty cool. The, like, there's a lot of perks I think with it.

That was like another reason. Um, so like cheaper, not free, unfortunately. Mm-hmm. But like three for Iron Man. Um, so halfs or 500, but there's like a cap. So if you do over, I think the cap's like 1200, $1,200 or 1250. Um, so if you do more races than that, like amount, then the rest of them are like free. So you can pay per, or you can just pay the 1250 and then like, sign up for as many races as you want.

Um, so that's, And then as a pro you race, like with the pro, in the pro field. Um, and there was like an opportunity to win money. Um, I don't remember like how they allocate it. Uh, maybe like top eight or something. I haven't won money. I don't think I ever will. Um, but so it's pretty cool. Um, and you're racing against like the best, you know, people in the world.

And I did Oceanside this year and I was like lining up with Chelsea SRO and like crazy. And I'm like, who am I? Like I have nobody. Um, but still. That's so cool. And you also get, um, the other nice thing is like, you don't have to register, you know, like Oceanside sells out in like a week. Like it sells out so fast.

Uh, cause it's like a popular race, but like I did. As a pro, you can kind of like sign up literally like until the last minute. Like they have a deadline, but it's pretty close to the race. So it's kind of nice to option cuz it's like, okay, if Oceanside sold out, I don't have to worry about it next year. I can just email them and be like, I wanna do this race.

And they're like, okay. Um, so that's pretty good perk. Um, I mean there are downsides too. Like I can't do every Iron Man race. You can only do races with a pro wave. So this year there were like no good options. Like last year Santa Cruz, 70.3 was one, but this year it's not. And so, um Gotcha. That's kind of the, I guess the pros and cons of uh, being a pro.

And then, um, as far as sponsors go, for me, I'd say mine are more, I don't really know if they're necessarily sponsors, it's more like partnerships. They're more casual, you know, so it's like you're not on official terms. Yes, exactly. Some of them are like, more like I'm a Garmin ambassador. It's that like one's more official, but it's like, like low pressure, like there's no performance expectations.

It's more about like social media and like promoting the products and stuff like that, but nothing like battery, like you're done. Yeah. Or something like that. For sure. I don't rely on a salary or like the legitimate pros, like they're, they're getting like that, those real deals, those real sponsorships and Yeah.

Yeah. It's ment space. That's, that's crazy. Yeah. When I, I remember when I played, so I played professional volleyball. For many years, about nine years, uh, overseas. And it was, I mean, everything was performance based, right? So I was so nervous. I remember like my first season I played in Sweden, like the very north of Sweden, like live next to a reindeer farm.

Like had to use one of those little sl push sleds to get to practice. Like it was a whole, it was a whole thing. Um, but I, it was, it was so much fun. But I played, I played there for this tiny team and, um, Yeah. And it was, it was crazy how, I mean, just still intense and competitive. It was like I was, you know, nervous about getting injured.

Cuz if I wasn't gonna play like potentially, I mean Sweden typically is really good about, about paying, they're, they're not, they notorious for that. But Spain, when I played in Spain, they're kind of notorious for like, if you were out with an injury, like you maybe had to worry about getting paid that week or like eating right.

So yeah, they were very, very intense. Like we had bad game, you'd lose your. Your bonus, you know, the money that would come with how many points you scored, all that kind of stuff. And I'm just like, oh my God, I don't miss that. Like your performance should never be based on like, am I gonna have a really good dinner tonight or am I gonna be shunned on the bus and maybe not getting, getting paid next week?

You know? So I'm like, I could only, I imagine with the sponsorships, like yeah, you can just get dropped altogether. Um, I had a teammate that was actually sent home. She had like two bad games and they just like, just flew her back to Canada. Oh, I know. I was like, oh no. So things can happen. Perfect. It's so much pressure as an athlete sometimes that's like the nice thing too about how I'm like very much back of the pack cuz it's like, okay, sure I'm still pro, but like I'm not gonna ever like, I don't know, it's just like very low pressure.

I still have like a day job, you know? I don't have to rely on this sport if. You know, and like I had some really bad races last year and it's like, okay, well if you move on right, who cares? Yeah. You'll, you, you'll bounce back and it's good to not have all of your eggs in that basket. I think like too, and like the, I work with a lot of athletes and there's, the mentality is so much, especially for the college and like pro athletes, like it's all or nothing.

Like they don't have, um, jobs, right? You don't have a job as a D one athlete and as a pro like. It's, it's, you know, it's hard to do. So I think like spreading yourself, right? Like figuring out like, okay, I can have this career, or I can other, I can have a social life, I can have a boyfriend and have time for that.

Yeah. Like, that's totally cool, you know? So I'm glad that you have kind of a multifaceted, healthy, you know, mindset at least. Right? I don't know, balance is like a tricky word, but, um, how would you describe, like, your work? What do you, what do you do for, as your job? And then how would you describe like that balance of, of just your life and how your, your, um, sport kind of fits in there?

Yeah, so I work, um, in marketing, social media, marketing. Oh, okay. Makes sense. Right. Caring firm. So it's not as like fun as, you know, what I can do with my own Instagram, but I really like it. It's a, it's a big company, um, and it's, you know, it's a nine to five full-time, full-time job, but, um, it's pretty like, It's remote, so that helps I think with the like, you know, training and everything like that.

Um, but I, so I work generally like seven 30 or eight to like 4, 4 30. Um, so those hours are like ideal because I can still get like a morning workout in like seven 30. Like I, you know, I just hop in the shower, like get home around like shower, like I still have time to make breakfast and everything before I sit down at my desk.

Um, so yeah, I usually will try to do like a swim and run, like usually those are in the morning before work. Um, but now, or like a lunchtime swim cuz I have a pool really close to me now. And then in the evenings, like typically when I do my bike rides. So I mean, I find that there's plenty of time in the day, but, you know, I'd also have the privilege of just like, I don't have kids or nothing, that kids are bad, but you know, there's just like, I don't really have any extra like much responsibility.

Yeah, extra responsibility sometimes kind of. Pretty free. And my boyfriend, he, we live together, so that helps too. Cause it's like, okay, you know, I'm off training for a few hours, but then it's nice cuz then we just have time together, like later in the evening or whatever. So yeah, it works out. That's good.

Yeah, I think working remote frees up a lot of, yeah. Frees up a lot of time. And then obviously not having kids or pets or, I mean, we have, I have our two, our two dogs. They're being so quiet right now. Good job guys. Um, but yeah, it's, it's, uh, it makes a big difference, right? Because then that, you know, you only have a limited time to, to work with when you do meet friends and other triathletes who have such a small window, I'm like, what are those people doing to like train as much as they, as they are?

They're waking up at like three to get it in or what? I don't know if I'd be that motivated. It is impressive. Yeah. It's a lot juggling lots of things I think like yeah. When you think about your, your training schedule, talk,  to me a little bit about your, your day routine.

 I always love geeking out on people's routines. It makes me really happy. So figuring out, like if you do have , things that fill you up during the day or give you a big energy return or like the foods that you're eating that are helping you say nourished and sustained for your long days.

Like what is your from get up to go to sleep, like what does your routine look like? Walk you through it. I love like TikTok, like I love what I eat in the day videos and I love like, Just like day in the life, those right here video. So I totally get that. I love like just figuring out like also from other athletes.

Okay. Always trying to pull. And I think like people listening too, love to just pull different nuggets of like, okay, what is Carolyn doing? Like she, you know, has these goals and she's approach her athlete. Like, is she, what nuggets can I pull that maybe I can add into my day? You know, I think that's always where my mind is.

I'm like, are they doing something that I could be doing or that I think is cool, you know? But yeah, so let's hear it. So I, if I do work out, I usually wake up at like five, between five 15 and five 30. But if I don't, I wake up at like seven. Um, but yeah, I wake up, um, depending on how long the run is, I usually don't eat before I swim because my swims are never crazy long.

But, uh, if the run's longer or shorter than like seven miles, I typically also don't. I might have like a honey stinger waffle or something, but, um, I just, I can't, I can't, unless it's like the weekend and I'm doing like a longer ride or run than I will eat before. But anyway, um, sure. So yeah, I go run. I've been doing some like, run clubs lately, which is really fun.

Um, I used to run by myself all the time, but like now I have this like Friday run club I go to and it's like at a donut store, and so Oh, that's awesome. Was that the Randy's donuts thing that you posted? Yeah. Okay, awesome. Yeah. That's cool. So I always get a, I get a donut every Friday and I'm like, maybe I should stop, but I also like, I really like donuts, so I'm like, I'm not gonna stop.

Um, but yeah, so I'll do that and then I get home, um, around, like I said, like seven 15 to seven 30, I'll take a shower, um, and then I'll make breakfast. And my breakfast is usually, I like, I've been really into, um, chia pudding. Yeah. Yes. Mm-hmm. Trader Joe's blueberry, lavender, almond milk in it. And then I do like frozen mixed berries.

It's delicious. Yeah. See, these are the tidbits that I live for and that I enjoy. Like the blueberry, lavender oatmeal. I'm like, okay. Like that's, that's it. Writing that down. So easy. The only thing is you have to remember to make it the night before.

Yeah. Which I forget a lot. The thing I eat that I really like is I like literally just make like a McMuffin, like from McDonald's, but I do an English muffin with like one egg and then some cheese, and then we just invest it in a espresso machine. So then now  like, make a latte every morning.

It's so good. Oh, that's awesome.  Between like 7 38 I'll eat my breakfast while I start work. Um, But yeah, then I just work, uh, depending, you know, meetings, whatever, and then I'll have lunch. What do I do for lunch?

Oh, trifecta has this company that like partnered with me. Um, it's really cool. They're like a meal kit kind, not a kit. It's like already made a meal prep type. Yeah, yeah, yeah, yeah. Meal in a box. Yeah. So they send 10 and I think that they like intended that for me, like to eat for lunch and dinner five days a week.

But like, it's not enough food. It's only like, they're like 400 calories. I'm like, that is not enough food for dinner. So then we have that for lunch. Then I work more, um, log off. I'll have like a, a bigger snack in the afternoon. So that's like a smoothie or. It's just like a granola bar or whatever I have laying around.

And then I'll go out for a ride and my rides are always with a group. Um, I think group rides are like the most fun and that's like my social life. So I'll go out and like, I just, there's like different rides each night. It's like all the same people though.

And then I get back usually around, I mean, it's kind of later now, cuz the sunsets late, like seven. But my boyfriend, he gets home from work probably around the same time. So then we just like make dinner and have dinner together and then I'll lay on the couch. Should be stretching. I never stretch. 

Honestly will like, scroll through Instagram or like TikTok and then come up with ideas for my reels during the spare time. Go to bed  usually buy 10. Nine 30 ideally, but you know,  are you a good sleeper?  I've noticed, you know how like for women we have like the luteal phase, there's like different phases.

Yeah. So I've noticed lately that like my sleep very much depends on where I am in my like cycle. . And so, oh, I still need to  write it down cuz I  know  one week I'm like, oh, I'm gonna sleep bad, but I don't actually know , which week it is.  I always talk to my female,  athlete clients about this too.  They probably think I'm like the weirdest therapist. Cause I'm always like, tell me about your cycle. Like, I wanna know everything. How are you sleeping? What's, what's happening with your hormones?

But, but yeah,  like depending on your face is like how you're gonna feel with your energy, your sleep,  what your body's  craving. So instead of just beating yourself up feeling terrible,  you have just all of a sudden no willpower, no ability to control yourself.

It's like, well if you're sleeping really shitty, your decision making's probably gonna be pretty shitty. Right? So just putting those two things together. , but there's like an app, the in the Flow app. , there's in the flow book, Elisa Vidi, she's like amazing. She wrote this book called In the Flow f l o.

And it's so interesting, like about hormone health and.  Foods,  that support your cycle and like your sleep. , it's, and it's just nice to like have a proactive, , framework for that so that, because it sneaks up on you, right. And then you're like, oh my God, my, how did, why did I have such a training day or training week or whatever?

Um, and you're like, oh yeah, I need to remember to write this down. I'm with you.  I need to do it. I  know these things are happening. I just like never know when. Yeah.  But yeah, I need to look into that too and like see what, cause I,  I see tos people are like, what to eat and your luteal phase.

And I'm like, oh, fancy. But I'm like, when is that?  Especially as an athlete, so I'll work on it. Yeah. Oh gosh. No, it's, it's something, there's only so many things you can keep track of. , you have to pick like the big impact things, which I mean, yes, it is for sure. But I mean, with you, you're working, you're training, you've so much that you're doing throughout the day trying to make everything work.

And there's only so much you have to  devote your attention to. Right. So it's like things fall  by the wayside. But,  yeah, the sleep is a big one. What do you do for, , recovery?

 Post-race? , do you have any sort of routine, like what feels good to you the next day? Like how does your, how does your body feel after, after racing and long training, sessions too.  Always, after race, I always eat in and out. 

, but usually I will, the next day I am always like, I'm just so, you know, so sore and tired. But I always, I feel like I try to make myself go for a walk. , you don't want to, you're like, oh, I just wanna lay here and be sore. But I feel like just moving your body is so good, just get, loosen loosened up.

Um, and then typically I feel like I might do a swim or like a really easy bike ride that second or third day, but I kind of just feel how, feel it out. But I don't really have like a specific, , routine.

, I definitely try to actually stretch and use my foam roller or, and everything. Especially after a hard workout too. Ideally I would get a massage, uh, every time. Yeah. But yeah. Where's that sponsorship? I know, like, let's go. My entire life I've only had like three massages. Oh my gosh.

I've had, had, I've probably had like still single digits, probably . Eight maybe, or something should get more.  When I played, professionally in Sweden,  our owner, the club owner actually owned a makeup factory and Oh.

So like, yeah. So some of the. The girls, the pro girls had the option of working at the makeup factory if they wanted  extra money. So I worked like three hours a week or whatever at the makeup factory, I think like five hours a week. You know, I was like, buddy, the elf  putting  mascara wands into boxes and  everyone hated me cause I was so slow and I had to like pee all the time and stop the machines.

But , as a part of that, we would get massages  once, , once every two weeks. So that was kind of their thing. You work at the factory, you're hunched over, like, we're gonna give you massages every two. I was like, oh my gosh, why don't we do that?

 In the states with the jobs that are  sedentary , makes sense, but Right. I guess we have to pay for our own massages here. That's fine. , next sponsorship opportunity though. Let's start. Yeah. Yeah. Let's start reaching out to people. So anyone listening out here elements, aren't they like a corporate wellness?

So if you're out there and you're listening, Carolyn is in need of a massage sponsorship. Yeah. Only if it's weekly. Only if it's weekly. Sorry. Don't, don't waste her time. So no post, uh, other than the in and out, which is makes sense. You gotta keep yourself feeling like you gotta get to the finish line and  look forward to that at the end.

For sure. What about pre-race? Do you have any, any like superstitions or anything that you do, you know, pre-race to kind of get ready? I don't think I have any superstitions, which is weird cause that seems like something I would do. Um, but I mean, nothing in particular. I. You know, I wake up, I always wake up really early.

That's kinda my thing. I'm always early, like in my life to everything in general. But, um, that's good quality to have. Like too much though. And I'm like, I'm make, I'm like gonna make people uncomfortable Ha how early I am. Um, but yeah, no, I just, I mean, I wake up super early. I gotta give myself enough time to eat.

Um, my stomach's pretty, I kind of mix it up. I don't have like a specific thing,  it's usually like oatmeal or eggs or like toast or something like that.  And then I always coffee because I have to, this might be superstitious, but I have to make my morning my poop. Yeah.

And if do that, like I'm gonna have a bad day. So I guess that's kind of a, I dunno if it's a superstition, but it's, I think it's like a requirement, real thing that can happen that you,  you've heard enough  horror stories where you're like, this just is gonna be my thing. Yeah. So it's like if I, you know, typically I'm good there.

And then, go to the race, get everything set up, and then before, they'll swim. I'll usually do like a gel or a banana or something, like try to get something else in my system cuz it's been so long since I've had breakfast cuz I've been up since like two, you know, so. Oh my gosh.

 I love it. So that's like the pre-race. And then are you talking to people, are you listening to music at that time? Like, do you kind of like to do your own thing and stay in your zone? How are you, what type of triathlete are you pre-race? Uh, I'm a nervous talker, so like, I'm so annoying and I feel bad because there's like, I'll be standing like behind the finish, you know, start line with all the girls and I'm like, half these girls are probably just trying to like focus and then I'm just like running my mouth in the back.

But yeah, definitely a talker. Talker helps get out some of the, the nervous energy, right? Yeah.  How would you describe that?  Nervous energy, do you get anxious? How do you feel,  in your body and with your thoughts prior to a race and then  in the race too?

That is a good question. I'm always super nervous before, doesn't matter  what the distance is, I just get that same, like, not like, I wouldn't say it's like anxious, it's just like butterflies and  I don't even know what I'm  scared of, but once I get in the water, I feel great.

You know, kind of just like once I start swimming, it's like gone, um, bike, which I think is like my best, my best leg. And that's like where I'm like, I feel the happiest, but then  the bike,  there's a little anxiety with the bike because just. There's a lot can go wrong with the bike.

You know, the run, it's just your body and you're just running. But the bike, there's like, you know, you've got to worry about mechanical issues or flat tires. Like there's just other things going on, bottles flying out of the back of your cage. . More moving pieces there.

That makes sense. So the swim, you'd feel you, so you feel that's just unfair. You are a D one swimmer, but you feel like your best, your best is on the bike. But like, I don't know, I don't like open water swimming very much.

And like I don't swim very much as it is. Like I should be swimming more, but I only swim like once a week. The open water swimming is, is no joke. That was like moving to Tampa. I moved, so I moved from Washington State where we were doing triathlons and lakes and rivers and, , it was amazing swimming in, swimming in that state and in Oregon too.

, and then moved to Florida and I was like, , how am I gonna, that's like my worst fear other than jumping out of an airplane. I'm like, open water swimming and with a bunch of people that are  swimming on top of me and , so many things to worry about.  I had so much anxiety about open water swimming.

It was, it's, it's a trip, but once you rip the bandaid,  it's a little bit better, but it's never gonna be something I think I look forward to.  Biking and, and running are  just more fun.  

 I feel, and that's how I felt too, like I was in Ohio, so lakes, , lakes and rivers, like you said, and then moved here and like, there's no lakes. Like you just have the ocean. Right. And like, I don't, like, I just don't like waves, which, I mean, again, I'm swimmer, so it's like, I know I'll be fine, but sometimes the waves are so scary and then I get like, kind of seasick if it's really wavy.

Yeah.  I just feel gross and I'm like, ugh. Just not, not great. If maybe like lakes are great though. Love the good lakes. Yeah. I was shocked after I did the, , Panama City just like about a month, A month and some change ago.   The water was so choppy, there were people just throwing up right and left.

I was like so grateful that, cause I didn't even honestly think about that. I was like, do I get seasick? I don't know. I haven't done enough open water swims to really know. Um, so I just like kind of went for it. But then, yeah, out of the water,  I saw people just really struggling and vertigo and all the things.

I was like, oh, I guess that could have been a lot worse for me. Really grateful. Now I know I had, if my friend Brandon is listening to this, uh, yeah, I should have listened to you.  He's been my   triathlete mentor and 

I was anxiously like texting him,  he's giving me like last minute tips and things like that. And he's like, oh, do you have, do you have earplugs? I was like, no, I never swim with earplugs. And he's just like, okay, like Brandon, why didn't you like boe me to wear earplug? Like I, if that would've happened to me, the vertigo or like the, uh, throwing up af right after the raise, that would've thrown me off.

And so I think earplugs would've been a good idea. , cuz I did end up getting vertigo like two days later and I think it was definitely because of the water in my ears.  But thankfully the race, like everything was fine. But yeah, two days later it had like, just the weirdest onset of vertigo that happened.

It was so terrible and nothing to point to other than the  open water swim.  You said you get super nervous in the beginning and a nervous talker and all that fun stuff, but in the middle of the race, have you ever had anything go wrong or had like a little mental meltdown where you felt like you couldn't finish?

Or especially in the, the couple fools that you've done, like how did those go and how was your mental game like during,  those races that those had to have been so hard? Right. So my cat is meowing so loud, so you might hear her. Oh no, she's crazy. 

, so the first full I did, , was Louisville 2018. And if anyone's listening. And did that race. They know it was the worst race ever. It was so cold. So I trained, I was in Ohio at that point, and like, it's in mid-October and so mid-October in the Midwest is so risky.

Cause it could be like a hundred, but it could also be, you know, snowing. And so it was  sunny and nice up until race week. And then this cold front came in and on race day, the high, like, I don't think it got warmer than like mid forties.  And it rained the  entire race. Um, it was so cold.

And so like the swim was fine. Right. But they actually shortened the swim because, um, the current and the river was so strong from all the rain.  I think it ended up being just a mile swim. I sw it in like 10 minutes because it was just like, the current was just pushing people down.

That's insane. Oh my gosh, that's so fast. Right? I was like, I didn't even like swim. I was like, I could have just laid there . That one was, it was hard. The bike was really hard. The run wasn't, I think it kind of stopped raining on the run and the run.

It was like a cool, the weather felt good on the run, but the bike was like, I very hard cuz you're just soaked through like, it doesn't matter how many layers you had on cuz it was raining so much. It was so cold. And you're seeing people drop out like left and right because like hypothermic and that was kind of challenging.

But I just remember thinking, you know, at that point I was like pretty fresh outta college and like, I just spent $800 on this race, right? Like, that's expensive for, especially for someone just outta college. I was like, I'm poor. And I was like, I spent $800, like I'm finishing this race. And so that's drove me to the finish line.

Um, so that was probably the hardest one.  Condition wise. , in my second full, I did Arizona, and honestly like that was a great day. I don't really have, I don't really have any point where I thought, uh, this sucks. I'm sure I did, but you know, after the race when those endorphins hit and then you forget everything That sucked.

I know for a fact I was probably on the bike like, oh my God, I'm like, this sucks. I'm never doing it again. But  last year when I did Santa Cruz, so that was my first half Ironman or like any Ironman branded event as a pro. I think it was only my second  pro race and, you know, you have like the pre-race pro meeting and all these like, , high level pros are in the room with you and it's like, oh my God, this is so scary.

Like, I don't deserve to be here. And I think that was part of it. I kind of talked to myself. I   just  put too much pressure on myself. I don't know what it was, but. The swim was fine. The bike though, like I just, I did not have a good bike and I thought it was pretty flat, like there's some rolling hills, but I was like, okay, I, you know, biked way faster at Oceanside four months ago and Oceanside's way Hiller.

And I was just like, okay. So by the time I got on the run, I was like already in a bad mental head space. And also I didn't feel very well, like fuel my body. So by the time I got on the run, then my quad started cramping. Oh no. And I, I, it's an out and back run. Um, and so I got like, I was like a mile one and I was like, okay, if I can turn around and quit now I only have to walk back a mile.

And then at mile two I was like, I can still quit now, turn back around and go back. But the time I got to mile three, I was like, okay, like we're too far, we're too far into the race to like turn around and go back. And so then from that point on, I was like, if I see a medic tent, I'm gonna like, I'm just gonna stop the medic tent.

Cause I was like cramping everywhere and I was like, I'm just gonna quit. But I never saw a medic tent, so I just like fought my way through very much a walk run. Um, and fi I mean, I finished, but it was just like awful. And I think that was like only race. I really was like, gonna quit. So, but oh my gosh.

That's crazy. Just those little things, it's, I'm always so fascinated to hear how Yeah. Like how athletes talk themselves into and out of things because it's, you're the master of talking yourself into and out of everything, right? It's like, what do you say in those little moments to get yourself through?

Like, what do you need to tell yourself to look forward to, to kinda keep going? Right? So that one in particular, it was, I. I mean, I probably really did need medical attention cuz I was like, like honestly my, I was cramping everywhere, like quads my back, my under arms. I was like, I don't know what the hell's going on.

Um, but my whole family, like my aunt, I have an aunt in Santa San Jose. And so my mom flew in for this race. Like my aunt, my cousin, uncle, like all these people were there and I was like, they would not have cared if I needed to quit. They would've been, they wouldn't have cared. They would've been like, oh no, are you okay?

But I was like, I can't let them down. So like knowing they're at the finish line really helped me push through. Um, so that, that was like kind of how I talked myself through it. And then when I did Indian Wells, which was three months later, I had another bad day. I don't know what the hell was going on last year, but I just again had a bike.

It was a flat, flat bike course and I'm like, why am I not going faster? But you can't compare. It's like different conditions. Maybe there was a headwind. Maybe I had a tailwind when I'd oceanside faster. It's just like I got my head again on the bike and then I was like, no, this time I was like, I know I'm not gonna PR today, but I was like, instead of being cranky and just like having a terrible run, I was like, I'm gonna try to make this as fun as possible.

Cuz it's like, it was like a hometown kind of race. Indian, well it's like Palm Springs area LA so it's like I'm, you know, you're seeing all these people that, you know, on the run, all these people are cheering. That one I like definitely turned it around and like, I don't know, I decided to have fun instead.

And that really, it's like, I'm just gonna smile.  And that helped, helped me through it, so. Yeah. Something so. Simple. Right? That's why people make fun of like the really silly things that  really do help you change your mental and emotional state. Like laughing, laughing yoga or just smiling or like power poses.

You're like, that's so goofy and so silly. But it really does change your,  mental and emotional state when you do those things. So it's like, I'm so glad that you decided to do that. Well you have, you had a reference point of what happened that last race? Yeah. So like didn't work and that sucked.

So trying something new. Exactly. It was like, I mean, like I said, you know, at the beginning it's like I, you know, I am a pro whatever, but like I'm not going for money. And at the same time then other thing in Santa Cruz that really sucked was like, uh, it was my first race as a pro and 

I knew a ton of people were tracking me, and I was like, oh my God, they're gonna be like, well, how embarrassing. She sucks. And then I was like, how many times in my life have I tracked someone and ever thought that?   Oh, they're not having a good race. I hope they're okay. Like, they're not judging you.

No one's judging you. Nobody cares.  And so when I did Indian Walls, I was like, just have fun. Like it's stupid. No one cares. And then when I did Oceanside, I went into it with that mindset of like, just have fun. It doesn't matter. It's just a hobby, like whatever. And then I ended up having a great race this year at Oceanside, so, yeah.

. So just having a mantra no one cares. No one's, no one's looking, no one's judging. You always think people are so much more than they actually are, but that's just. How self-absorbed we are, as humans. But really no one's looking at you.  Yeah, so I one other question I had for you too,  you being an athlete,  what do you think is the biggest contributor to  your performance?  You having a good performance, do you think is, is it the brick workouts? Like, is it the fuel?  Is it those things that you're saying to yourself, ,  the expectation you set for yourself?

 What ultimately  ends up being the biggest , impact factor for you? Having a good, a good day? That is a good question. So the biggest factor for me having a good race, oh my gosh, that's a loaded question. Just kidding. Um, I go into it. Um, mindset, of course. Like I said, you know, you go into it with a more relaxed attitude. I think that's when I always perform better.

If I put more pressure on myself, I'm not gonna have, it's just not gonna be a good day. Um, but like you said, brick workouts so important.  Before my first Olympic, you know, the first race I ever did, I never did a brick workout. So it was just like I got on the run and I was like, what the hell is going on?

Yeah.  Before Oceanside, I mean, I try to add in probably, I don't know how many bricks I do one a week or like one every other week, probably ish. , and so before Oceanside, I did like one really big one. , I think I rode so. 40 miles maybe like just my group ride. Um, yeah. And then I ran like 10, so it was like, it was a big day, but,  that really, that really helped.

, but yeah,  yeah. Com combination of like preparing your, your mindset can get you, your mindset can get you far right. But if you're ultimately like gonna be, , under prepared, you basically aren't able to do, , what you need to do, I think like Right. The confidence of those workouts is gonna help you so much, right?

Yeah.  Yeah. The confidence of it. And then another thing again, Oceanside is just this year's Oceanside going back to that a lot. So last year I hired, I had a coach, uh, so I got my pro card in May and then I hired a coach. Cause I was like, I need to get better at running cause I'm gonna be a pro cuz my running was not very good.

Um, and. He didn't, I think his, his like coach, he was a good coach. It's just that his style was very different than what I wanted in my life, I guess, if that makes sense. So it was just a lot of like solo zone two, just like by myself on the bike. Like didn't get to ride with my groups, uh, just like got kind of sad and I was like, , I was not enjoying training and I was like, I don't know.

So then I, I don't wanna say fired, we parted ways after Indian wells cuz I was like, , I'm not enjoying this. , I wanna go back to  how it was. And so, , sure after we parted ways, , I started just going back to like the kind of workouts I enjoy. Less structured, more group rides, um, like group, occasional group runs and everything like that.

And then just like, Finding the joy in the sport. So I think that kind of contributed to just having like a really good race at Oceanside. I dunno if that makes sense. It's just like I wasn't as like mentally drained.  Going into it too. Cause I was like happy.  That makes so much, it makes so much sense.

 When you have a disconnect or something. Really out of alignment. Like with your personality or  this is a hobby, you're a pro, but like you do this because it's fun and it brings you joy and it fills you up. And if you're literally going so much in the other other direction away from that Right.

Then you're like, what? And you're probably paying that person like then. Yes. , does that make sense?  Right. No, not exactly. I mean, yeah. It depends on what your expectations are too. Like I guess if it, if you were ultimately like, all right, well I wanna knock. This much off my run or whatever, and I, I'm prepared to get there however I can.

Um, right. Then, then like, okay, cool, but if you're miserable the entire time, it's, and you're paying someone to make you miserable, it's like, what are we doing? I don't know. Right, exactly. And my run, I mean, I did run, I did some shorter, like the two halves were like my big races and I did do some short, like Malibu had some shorter races in there and like, I actually crushed those, did so well.

But then like my run during the two half Ironmans was like, again, like this could have been just, I mean, probably half a fueling issue. It just didn't, uh, fuel my self well on the bikes when I got to the run, but also like just not being happy and being burnt out. , but yeah, my run at Oceanside was the fastest  I've ever ran during a half Iron Man by like eight minutes.

So it's like, that's insane. I said something, I think it wasn't my fastest half marathon, but, well, it shouldn't be. I, I hope not. Yeah, you're adding a couple other pretty big elements in there, right? Yeah. That's crazy. So, so finding the joy and like being aligned with yourself,  really makes such a big difference.  Trusting yourself, I think,  there's so much that,  you can get from a coach. there's a lot there for sure. Oh yeah. A lot that you probably have in you too.  Just the burnout does account for a lot and  the mental game, , there's, 

a lot that, that adds to us increasing our, or slowing down our pace, right?  Our  mental game coach can only get you so far, right. Exactly. And yeah, it was like, there were definitely benefits. Like it was nice having like structure and like, just knowing what I was gonna do that day without having to think about anything.

 And maybe I'll hire coach again one day, but I don't know. .  Do some research, make a list, do some interviews, figure out Yeah. If they're a good, if they're a good fit for you. Yeah, exactly. No, I know people coach, like for anyone listening, it's, it's okay to shop around for coach.

100%. Absolutely. , yeah, I'm a therapist and,  coach myself, but I'm always like, it's a two-way street. Like it's, it's, you're not, you're not gonna get the best benefit if we're not a good aligned fit for one another. So, right. Do the vibe check. Are we a good fit? And Exactly. Always say no.

Always have the options to say Exactly. Um, and just wrapping up my last question for you, just what I end all podcasts with is just the best advice that you've. Ever received, whether it's triathlon related or not. Maybe just  the best little golden nugget that someone's told you that's really stuck with you.

Oh my God. My cat Nova. , what's your cat's name? That is a Nova. She's, oh, I thought you said mofo. Like mofo. That's so funny. That's her nickname Nova. Nova Mofo. She's like, no, that's half the reason I don't sleep very well though, is because she comes in at like 4:00 AM and just like screams it. There it is.

There it is. But um, God, she's so funny. Anyway, the best piece of advice I've ever received that is,  I'm thinking of one, but it's just so stupid. No, that's okay. But it's like, say, okay, well, I mean, I'll say it, but it would be like, just have fun. And that's like, you know, kind of the thing I was saying, it's just a hobby, you know, this is the, like, don't do it if you're not having fun.

 If you're at every race and you're miserable like I was at Santa Cruz and you're like, this is dumb. Like, then don't do it anymore, you know?  But it's supposed to, it's supposed to be fun, you know, you're spending money on it. It's something you're doing in your free time. So  just make the most out of it.

Make the most outta it. Fantastic. And if Caroline, if people wanna go and find you or elements, if you want to sponsor Caroline? Yes. Yes. Where can, where can they find you? Yeah, so, uh, Instagram is at LA Triathlete. And lemme think where else that's like the main one. TikTok. My TikTok username isn't as good.

It's someone had taken LA Triathlete. , but TikTok is damnit Carol, but it's Damco it Carol. Um, what else? Oh, and then I actually started a YouTube channel. ,

I'm not very good at it. I don't know what I'm doing, but I'm trying. And that is also La Triathlete too. Awesome. Yes. YouTube is a  black hole  I, , also recently started on  YouTube and these podcasts will be posted to YouTube, so there'll be exclusive content there. Um, so yeah, make sure you guys go and subscribe to ReadySet Mindful at ReadySet Mindful on YouTube and la underscore triathlete on YouTube.

Okay. , thank you so much for our conversation today. I learned a lot, hopefully you guys all learned a lot about Carolyn's journey and she's inspired you in some way, if you're curious and dipping your toes and to the triathlon space and kind of learning a little bit more about what it takes to get there.

Hopefully you've enjoyed this episode and all the tips that she's brought to the table. So thank you so much, Carolyn. I really appreciate our conversation. You're so much fun. Oh, thank you. Hopefully I wasn't rambling too much, but No, you're great. No, that was so great. So awesome everybody. , I will post all of Carolyn's links in the show notes and if you are an athlete and you're looking for more resources, make sure to check out ready set mindful.com or on YouTube, , Instagram at Ready set, mindful, and we will see you on the next episode.

Bye everybody. 

 Thanks so much for joining us on this episode of the Ready Set Mindful Podcast with me, Kerri Bicskei. If you like what you hear, make sure to like, comment and subscribe to the podcast. You can also follow us on Facebook and Instagram or visit ready set mindful.com for free resources, courses, and other ways to work with me.

Until next time, be well. Stay mindful.