129: Ironman Prep Season 3: What, How, and Why

好了，各位女士们先生们。

Okay, ladies and gentlemen.

欢迎回到本播客的又一期节目。

Welcome back to another episode of the podcast.

在进入本期主题之前，我要先说明一下，我们这次要聊的是铁人三项备战第三季，而我现在已经正式进入备战状态了。

Before we dive into the topic of this episode, which is all about Ironman prep season three, that I'm officially in the prep as of right now.

录制这期节目的时候，我进入备战的第二天。

At the time of this recording, this is my second day being in prep.

所以本期节目会全面聊聊铁人三项亚利桑那站——11月16日那场赛事——到底该做什么、为什么做、以及怎么做。

So this whole episode is gonna be talking about the what, the why, the how, of all things, Ironman Arizona on November 16.

接下来我们就深入聊聊这些内容。

So we'll dive into that.

不过在那之前，先说两个最新动态。

But before we do, two updates.

第一个是关于一本书的更新。

The first is a book update.

我的书《再坚持一次》在2025年6月24日正式上线了。

So my book, Go One More, it launched it went live 06/24/2025.

我想真心说一声谢谢。

And I I just wanna say thank you.

你们在预售和首发周都全力支持了这本书。

You guys supported the book launch in terms of preorders and then launch week.

你们买了有声版、平装版、精装版、Kindle版，你们的支持力度大到让我登上了《纽约时报》畅销书榜。

You guys showed up, you bought the audiobook on Audible, the paperback, the hardcover, Kindles, and you guys showed up and supported in so much so much of a magnitude that you helped me become a New York Times bestseller.

上周我们正式进入了《纽约时报》畅销书榜单。

We officially hit the New York Times bestseller list last week.

这本来就是我的目标，对我来说意义重大。

That was my goal, and for me that is a huge accomplishment.

如果没有你们的支持、预购和购买，我根本不可能做到这一点。

And I truly could not have done that without you guys showing up, pre ordering the book, ordering the book, supporting.

看到大家的反馈和评论，我特别感动，真的非常感谢你们。

The the feedback, the reviews has been amazing to to see and witness, and I appreciate you guys so much.

谢谢你们支持这本书的发布。

So thank you for supporting the book launch.

谢谢你们帮我登上《纽约时报》畅销书榜。

Thank you for helping me hit the New York Times bestseller list.

我们做到了。

We did it.

我们一起做到了。

We did it together.

我之前就跟大家说过，我花了两年多时间在写《Go On More》这本书。

Like I've told you guys, I was working on the book Go On More for over two years now.

这本书酝酿了这么久才面世，而能登上畅销榜，简直就是锦上添花。

So it was a long time coming to release it into the world, but then to hit the list, that was just the icing on the cake.

这是第一个更新：《纽约时报》畅销书榜。

So that's update number one, New York Times best seller.

第二个更新，我还是要再谢谢大家。

Update number two, again, I wanna thank you guys.

现在正在进行的是BPN夏季促销的第二天。

We are in right now the second day of the BPN summer sale.

今年的BPN夏季促销是在7月7号和8号，你们又一次准时到场，给予了支持。

So this year, the BPN summer sale was July 7 and July 8, And you guys again showed up and supported.

你们很多人知道，我们一年只搞两次促销。

As many of you know, we only do two sales a year.

一次是夏季促销，另一次是黑色星期五促销。

That is our annual summer sale and that is our annual Black Friday sale.

全站八折，我们每年的目标都是打破去年的销售纪录。

20% off the entire site and our goal every year is to beat the previous year's numbers.

这就是我们的目标。

That is our goal.

我们会设定一些有挑战性的目标，并且依靠大量数据和分析来制定这些目标。

And we set these stretch goals and we have a lot of data and insights that guide us towards setting these goals.

昨天促销第一天，仅仅用了19分钟，我们就超过了2024年整个第一天的夏季促销业绩。

Yesterday, the first day of the sale, we surpassed the summer sale of 2024, the entire first day last year in the first nineteen minutes yesterday.

我们昨天前十九分钟就超过了2024年夏日促销首日的业绩。

We surpassed the first day of the two thousand twenty four summer sale.

昨天首日的销售额，前十九分钟就破了去年的纪录。

First day sales in the first nineteen minutes yesterday.

看着订单源源不断涌进来，简直太震撼了。

It was wild to watch and witness and see all the orders rolling in.

仅仅第一天，我们就收到了超过两万七千笔订单。

Just in the first day, we had over 27,000 orders.

两万七千笔订单。

27,000 orders.

我们扩充了仓库团队的人手。

We've plussed up our warehouse team.

现在仓库里一共有十八个打包工位。

We have 18 packing stations in the warehouse right now.

我们临时加了不少人手，目标是尽快处理完所有订单，但昨天网站的流量真的让我们大吃一惊。

We brought in a lot of temporary help and support and our goal is to get those orders down as fast as possible, but we are mind blown just watching the traffic on the website yesterday.

我的意思是，昨天我们一上线，网站上就有大约两万人，订单像潮水一样涌进来。

I mean, we had about 20,000 people on the website yesterday when we went live, and those orders just rolled in like crazy.

昨天销量第一的产品是G1M Sport Plus。

The number one selling product yesterday was G1M Sport Plus.

我觉得我们昨天卖出了大约一万两千件GUNM Sport Plus。

I think we sold about 12,000 units of GUNM Sport Plus yesterday.

第二畅销的是肌酸、一水肌酸，然后应该是乳清蛋白，接着是Go Gels和GUNM Sport。

The second best selling product was creatine, creatine monohydrate, then I believe it was whey protein and then Go Gels and GUNM Sport.

但GUNM Sport Plus昨天简直大爆了。

But GUNM Sport Plus crushed yesterday.

这就是我今天的两个更新。

So those are my two updates.

《纽约时报》畅销榜冠军，加上这次夏季促销，大获成功。

New York Times bestseller and our summer sale, huge success.

BPN历史上最成功的一天，就是昨天。

The most successful day of BPN history was yesterday.

昨天我们网站的访问量达到了17万次，之前单日最高纪录是14万次。

We had 170,000 sessions on our website, which prior to that, the largest number of sessions on our website in one day was 140,000.

所以昨天我们把网站的单日访问纪录提高了3万次。

So we beat our previous record by 30,000 sessions on the website yesterday.

好多纪录都被打破了，这个夏天不仅对我个人，对BPN整个团队和家人来说也都特别棒。

So a lot of records broken, and it's been a great summer so far for not just myself, but the the BPN team and family as well.

接下来还有很多庆祝活动安排。

And we have a bunch of other celebrations coming up.

这个周末我们要给女儿庆祝三岁生日。

This coming weekend, we're celebrating my daughter's third birthday.

然后我的生日在8月1号。

And then my birthday is August 1.

我今年满35岁。

I'm turning 35 years old.

今年35岁，再过五年就40了。

This year, thirty five, five years away from 40.

我生日十天后，我儿子尼科就满一岁了。

And then ten days after my birthday, my son, Nico turns one.

所以，我女儿、我、我儿子，我们三个人的生日都挤在不到一个月的时间里，一个接一个。

So between my daughter, myself, my son, the three of our birthdays are in less than a month timeframe, just stacked.

查理、我，然后是尼科。

Charlie, myself, and then Nico.

接下来几天到几周，我们就要接连庆祝他们俩和我的生日了。

So we're about to celebrate their birthdays and my birthday here in the next couple of days and weeks.

铁人三项备战第三季。

Ironman prep season three.

正式开始了。

It's official.

我们已经进入状态了。

We're in it.

什么？

The what?

铁人三项亚利桑那站，11月16日，算下来我们现在离比赛大概还有十八周。

Ironman Arizona, November 16, which means we're about eighteen weeks away right now.

比赛地点在亚利桑那州的坦佩。

It's in Tempe, Arizona.

如果你不清楚铁人三项是什么，那就是2.4英里的游泳，接着是112英里的自行车，最后是26.2英里的跑步。

If you're unfamiliar with what an Ironman triathlon is, it's a 2.4 mile swim followed by a 112 mile bike and a 26.2 mile run.

整个项目下来，其实就是一场马拉松加前两项。

You finish it all up with a marathon.

亚利桑那铁人三项的游泳环节是在湖里进行的。

The swim at Ironman Arizona is in a lake.

自行车和跑步的路线都是起伏不定的。

It has a rolling bike course and a rolling run course.

据我了解，这条赛道速度很快，特别受欢迎。

It is a fast course from what I understand, is a very popular course.

根据铁人三项官网的信息，坦佩那会儿的天气特别好。

Weather is great that time of the year in Tempe, Arizona, based off the Ironman website.

水温平均是61华氏度，所以我们得穿潜水服。

Water temperature average will be 61 degrees, so we'll be wearing wet suits.

气温最高预计在65华氏度左右，最低大约是53华氏度。

The high of the air temperature is estimated to be about 65 degrees Fahrenheit, and the low air temperature is estimated to be about 53 degrees Fahrenheit.

比赛条件太理想了。

So great racing conditions.

秋天的天气真是棒极了。

Great weather in the fall.

我第一次参加铁人三项是在2019年。

My first Ironman ever was in 2019.

那是在佛罗里达，天气还是暖和的。

And that was in Florida, so it was still nice and warm.

那是海里游泳，当然，但我特别兴奋。

That was an ocean swim, obviously, but I'm really excited.

能重新投入铁人三项的训练，我真的很期待。

I'm really excited to be back in in Ironman prep.

我特别期待在十八周后，去亚利桑那州坦佩参赛，全力以赴。

I'm really excited to race and throw down in Tempe, Arizona in about eighteen weeks.

说到为什么，几个月前如果你问我下一场铁人三项什么时候比，其实过去几年一直有人问我要什么时候再参加铁三或者铁人三项。

And moving into the why, if you would have asked me a few months ago when my next Ironman race was gonna be, and there were actually I mean, there had been people for the last couple years asking me when my next triathlon and when my next Ironman was gonna be.

要是几个月前你问我，我肯定说根本没考虑过这事。

If you would've asked me a few months ago, I would've said it's not even on my horizon.

压根没想过。

It's not a thought.

根本没当回事。

It's not a question.

过去几年，我总说将来某天可能会重新考虑参加铁三和铁人三项，但真没特别想再比。

For the last couple years, I've been saying at some point in the future, I will consider and explore triathlon and an Ironman again, but it wasn't something I was itching to do.

也没觉得有什么在召唤我、吸引我去做这件事。

It wasn't something that I was I was being drawn and and called towards.

那这是为什么呢？

And why?

为什么不呢？

Why not?

那为什么是现在？

And then why so?

为什么是现在？

Why now?

我觉得过去几年我对铁人三项和铁人赛没什么兴趣，主要是因为我清楚训练铁人赛有多辛苦。

I think one of the reasons I I haven't been interested in triathlon or Ironman's last couple years is really just because I understand and I know how demanding training for an Ironman is.

需要大量的训练：跑步、骑车、游泳，还有力量训练。

It requires a tremendous amount of training, running, cycling, swimming, strength.

既耗时间，又耗精力。

It's time demanding, it's energy demanding.

每周练十六到二十多个小时，肯定会把你累垮。

It will wear on you for sure when you're training anywhere from sixteen to twenty plus hours a week, it's a lot.

决定并投入铁人三项的备战，必须是深思熟虑后的选择，不能轻率决定。

And deciding and committing to an Ironman triathlon prep, and that has to be something that is very deliberate and thoughtful and much to be considered.

坦白说，过去几年我连想都没想过，主要是因为我的生活责任实在太多了。

And one of the reasons I haven't even considered it the last couple years in in full transparency and honesty is just because my life responsibilities these last couple years have been a lot.

这些责任变得重了很多。

They've grown significantly.

这次准备和我以前的健身计划完全不同，尤其是和之前的铁人三项训练相比，因为我的生活状态已经变了。

You know, this prep will be much different than my previous fitness preps and and more so specifically, triathlon Ironman preps because my life looks different.

过去三年，生意发展了，工作负担加重了，家里也添了人，家庭责任也更重了。

But over these last three years, you know, the business has grown, business responsibility has become greater, my family has grown, family responsibility has become greater.

我前面提过，我女儿今年三岁了。

As I mentioned earlier, my daughter turns three.

这个周末我儿子就满一岁了，下个月就一岁了，我一直都想做个称职的丈夫、尽责的父亲、积极的创业者。

This coming weekend, my son is turning one next month, and I really want to be, and I've wanted to be a present, committed, active husband, father, business leader.

所以过去几年我才一直没考虑这件事。

That's why I haven't these last couple years.

我也没那种冲动，没觉得非得再投入一次训练不可。

And I just wasn't I didn't feel that bite, that bug to jump into another prep.

我当时还没准备好投入铁人三项训练所需的全部精力。

I wasn't ready to commit to what was required to prep for an Ironman triathlon.

因为我可不想随便参加个铁人三项。

Because I don't wanna just do a triathlon.

我不想跑短程的。

I don't wanna do a sprint.

也不想参加奥运距离的。

I don't wanna do an Olympic distance.

连70.3我都提不起兴趣。

I don't even wanna do a 70.3.

如果我要做，就要做全套的。

If I'm gonna do it, I wanna do the whole thing.

140.6英里，完整的铁人三项。

140.6, the full Ironman.

半程的、距离短的，我都不要。

No half, no shorter distances.

我不想只是随便跑个铁人三项，既然要做，就要做完整的铁人赛。

I don't wanna just do a triathlon, I wanna do an Ironman if I'm gonna do it.

那为什么是现在？

So why now?

说实话，今年早些时候我受伤了，当时我正在为奶奶马拉松做准备，正进入大强度的马拉松训练期，结果腿伤了——这伤其实来自几个月前的一场车祸，去年12月我跑步时被车撞了。

To be honest, when I got injured earlier this year, I was training for grandma's marathon, I was going into a big marathon prep, and I had a leg injury, which was really caused from the car accident I was in a few months ago, getting hit by a car while running in December 2024.

然后我马上又投入了马拉松训练，可能太早了点，之前车祸留下的旧伤，加上训练量一上来，腿就彻底撑不住了，不得不完全停跑六周。

And then I jumped right into prep, probably too early for a marathon, and the injuries I sustained from that car accident, getting hit by that car, and then as volume increased in marathon prep, my leg just gave out, I had to take about six weeks off of running completely.

当我停下来休息、让腿恢复的时候，我又重新开始骑车了。

And when I stopped running to let my leg heal, I started cycling again.

我本来以为重新上自行车会特别讨厌，结果完全相反。

And I thought I was gonna hate being back on the bike and it was the complete opposite.

被迫重新骑车，我反而爱上了它。

Being forced to be back on the bike, I loved it.

我特别喜欢自行车带来的有氧训练和肌肉耐力、力量的结合，尤其是用智能训练器做不同类型的骑行训练。

I loved the balance of aerobic conditioning and muscular endurance, muscular strength that you can get from different types of workout on the bike, especially the smart trainer.

我用的是Wahoo KICKR。

I use the Wahoo KICKR.

每天早上我都会起床，去车库里骑上训练器，做一次骑行。

So I'd wake up every morning, I'd go in my garage, hop on the trainer, I would do a ride.

我就在Zwift上选个训练计划，每次骑六十到九十分钟。

I would just select a workout within Zwift and I would do a ride anywhere from sixty to ninety minutes.

我会选耐力骑行、甜点区训练，或者VO2 max，练点力量。

And I would choose either an endurance ride or a sweet spot workout or VO2 max, a big year work, working on some strength.

那时候不能跑步，我突然明白了，原来我这么喜欢骑车。

And it hit me during that time period where I couldn't run of, oh, is why I love to be on the bike.

我都忘了这种感觉了。

I forgot what this felt like.

我想，就是从那时候开始的。

So that's I think where it started.

它慢慢勾起了我的兴趣和好奇心。

It started entertaining my mind and my interest a little bit.

我当时就想，也许我真的可以多花点时间骑车。

I was like, I think I could actually spend some more time on the bike.

后来腿好了，我又开始跑步，骑车就少了，但我一直想着，真想再骑回去，得把这两样平衡好。

And then my leg healed up and I started running again and I was cycling less, but I kept thinking, man, I wanna get back on the bike, I wanna balance these two.

再回去准备马拉松，对我来说没什么吸引力。

And the thought of jumping back and do marathon prep wasn't very interesting to me.

我想找点不一样的东西。

I wanted something different.

我想尝试些新鲜又有挑战的事。

I wanted something new and challenging.

正是这时候，铁人三项的想法又慢慢在我心里冒了出来。

And that's where the thought of Ironman started entertaining my mind a little bit again.

我好好想了一阵子，但谁也没告诉，不想让别人影响我的决定。

And I thought on it for a while, and I thought on it, I didn't share any ideas with anyone, I didn't wanna put it out there into the world or my inner circle of people to be influenced in one way or the other.

我想自己做出这个选择。

I wanted to truly make this decision on my own.

有一天早上我跑步时，突然就想明白了。

And one morning I run, it just hit me.

我对自己说：好，就这么干了。

I said to myself, alright, we're gonna do this.

我要重新开始铁人三项的训练了。

We're gonna go back into into Ironman prep.

我太兴奋了。

And I'm so excited.

真的特别兴奋。

I'm so excited.

但这次的训练方式会不一样。

But this prep is gonna look different.

我现在就得先说明白。

I'm gonna preface that right now.

这几年我学到了很多。

I've learned a lot of these last couple years.

我写的那整本书，讲的都是这些理念和人生转折，从结婚、当爸爸，到创业、带团队，这次的训练计划肯定不一样了。

And I mean, I just wrote my entire book on all of these concepts and these life transitions that I've navigated from getting married to becoming a father, to growing and scaling a business and leading a team of people, this prep is going to look different.

以前生意还没现在这么大，还没孩子的时候，我做事特别以自我为中心。

In my past life, before the business wasn't as large as it is now, before I had kids, I could be very selfish with my time.

以前练铁人三项或者做其他健身准备时，我可以完全不顾其他，把训练当成头等大事。

So I went into Ironman prep or I went to previous fitness preps, I could be very selfish and that could be the priority of my life.

其他所有事都得给它让路。

And all other things would show up secondary to that one thing.

这次我不能再这么做了。

I can't do that this time.

我现在生活的优先级是：事业、团队、家人、妻子、孩子，没有谁排第一谁排第二。

The priorities in my life are my business, the people in that business, the team, my family, my wife, my kids, in no particular order.

家庭第一，事业第二，铁人三项训练排第三。

It is family first, business second, and then it is Ironman prep.

接下来这十八周，我会特别用心地安排时间和精力，确保自己能好好投入事业、团队和家庭。

So I'm going to make sure throughout these next eighteen weeks that I'm very intentional and deliberate with how I'm spending my time and my energy, how I'm showing up for my business and my team and my family.

所以这次的训练安排，跟以前的健身准备完全不一样。

So this prep will look different than previous fitness preps have have been executed.

我这么说，是想坦诚一点，把预期说清楚。

And I share that just to be very honest and set expectations.

我现在其实是在跟自己对话。

I'm speaking to myself right now.

我在给自己设定界限。

I'm setting expectations for myself.

但这并不意味着我会敷衍了事。

Now that does not mean I'm not going all in on this prep.

就像我在书里说的，全情投入和被事情完全吞噬，是两回事。

As I've talked about in my book, there's a difference between being all in and all consumed.

这次训练不会把我整个人吞掉。

This prep will not consume me.

我不会被它完全占据，但我一定会全力以赴。

I will not be all consumed by this prep, but I will be all in.

我会全力以赴，坚持完成每一项训练，挤出时间参加所有必要的训练，只为在2025年11月16日那天，以最佳状态站上铁人三项亚利桑那站的起跑线。

I will be and I am committed to putting in the work, hitting all of my workouts, making the time to get in the training sessions that I need to be fully prepared to toe the line come 11/16/2025 to throw down at Ironman Arizona.

但我不会为了训练，牺牲事业、团队和家人。

But I will not execute in that way at the expense of the business, the people, and my family.

这，就是我写这本书的初衷，也是我所说的‘再进一步’的意义。

That is, in my opinion, and like I said, why I wrote the book, that is Go One More.

在人生的不同时期，所谓的投入会有不同的样子。

Being committed will look different through different seasons of life.

即使你我都有更重要的责任和优先级，排在健身、训练和目标之前，这并不意味着我们不能设定远大的个人目标，并去努力实现。

And just because you have, and I have responsibilities and priorities that sit above and before my fitness, these goals, my training, it doesn't mean you can't set and I can't set very ambitious personal goals and go after them.

过程可能会不一样，但这不是借口。

The process might look a little bit different, but it's not an excuse.

这绝不是放弃的理由。

It is not a reason to not pursue.

只是追求的方式，或许会稍有不同。

The pursuit might just look a little different.

这次备战亚利桑那铁人三项，方式肯定和2019年、2020年、2021年那次不一样。

This pursuit to Ironman Arizona should and will look different than my Ironman prep did in 2019 and my Ironman prep in 2020, 2021 did.

这本来就是现实。

That's just the reality.

说实话，我之所以想再比一次铁人三项，是因为我渴望一个让我热血沸腾的体能挑战，它和BPN的使命一致，也能让我重新学会谦卑。

And to be honest, another reason I wanna do this Ironman is I'm ready for a fitness challenge that excites me, that's aligned with a BPN mission, and it humbles me once again.

昨天是我恢复训练的第一天，早上跑了一个小时，跑了八英里，下午又在自行车上练了九十分钟。

Like yesterday, my first workout back in this prep was a one hour run-in the morning, I did eight miles, and I had a ninety minute session on the bike in the afternoon.

那是一次以耐力为主的训练，我在Zwift智能训练器上完成的，之后还做了二十分钟的核心训练。

That was an endurance focused session that I did on the smart trainer on Zwift, and I did twenty minutes of core work.

今天早上醒来，两条腿特别酸，沉得厉害。

And I woke up this morning, legs pretty trashed, very heavy.

今天早上我又跑了一小时、八英里，明显能感觉到昨天训练的后劲。

I did eight miles this morning, a one hour run, and I was feeling yesterday's work.

接下来这十八周，还得好好打磨，才能重新回到铁人三项的巅峰状态。

You know, there there is some work to be done over these next eighteen weeks to get back into peak triathlon, Ironman racing shape and conditions.

这肯定会让我学会谦卑。

It's gonna be humbling.

这一定会特别有意思。

It's gonna be a lot of fun.

会非常辛苦，但我特别期待。

It's gonna be a lot of hard work, and I'm super excited.

它让我重新变成一个学生，从头开始学习各种东西。

It puts me back in the position of being a student once again and learning things all over.

放下所有自尊，放低姿态。

Remove all ego and humble yourself.

如果你和我一样，就需要设定短期和长期目标。

And if you're anything like me, need short term and long term goals.

就像我们今年早些时候在BPN定下的那些目标，和我们的愿景一致，都是十年期的长远目标。

Like the goals that we established here at BPN earlier this year that are aligned with our vision are ten year targets.

在这些十年目标的基础上，我们还会设定一系列短期目标，一步步帮我们达成那些长远目标。

With these long term goals, ten year targets that we're working towards, and then we'll establish short term goals throughout that help us get to those ten year targets.

这些是我的职业追求和抱负，但我的个人生活也用同样的方式规划，有着清晰的愿景，这个愿景由我们之前提到的三个部分组成：核心价值观、人生目标和具体目标。

Those are my my professional endeavors and ambitions, but I like to set up my my personal life in the same way, where I have this vision and that vision is made up of the three components that we've talked about, core values, purpose, goals.

同时，我也会设定一些短期目标，与我的长期愿景保持一致，这样不仅能帮助我一步步实现目标，还能让整个过程充满乐趣和动力。

And then along the way, setting up short term goals as well that align with that vision to help me get to my long term targets and to keep the process exciting and entertaining.

我需要有一直努力去达成的目标。

I need something that I'm constantly working towards.

我这个人，就是在不断达成目标的过程中才能发挥出最好的状态。

I'm a person who thrives through a process of achievement.

我喜欢走出去，去实现一些事情。

I wanna go out and achieve.

我从漫长、艰辛又充满挑战的过程中获得巨大的内在满足感。

And I get a lot of reward internally from achieving things through a a a long and painful and challenging process.

每完成一件事，或者几件事，我都会立刻设定新的目标，继续向前推进。

And once I accomplish one thing or a few things, I need to set new targets on the horizon to keep working towards.

我必须这么做，因为这能让生活保持激情，同时也让我感到深深的满足，带来快乐和幸福感。

And I have to do that because it keeps life exciting, but it also is very fulfilling for me and brings joy and happiness and satisfaction.

我这个人必须一直有目标在往前赶，不然就会觉得迷失方向。

I'm an individual that needs to be constantly working towards something because if I'm not, I feel lost.

感觉自己没了方向，也找不到意义。

I feel like I have lack of direction and purpose.

这些年我才慢慢明白了这一点。

I've just learned that about myself over the years.

我需要一个一直能让我努力去实现的目标。

I need something that I'm constantly working towards.

短期的目标和长期的目标。

Short term targets and long term targets.

这些目标让我有动力，有纪律，保持兴奋，也让我始终全力以赴。

That keeps me motivated, that keeps me disciplined, that keeps me excited, that keeps me in the fight.

我绝不希望自己退出战斗，一旦退出，那股劲儿就会慢慢消退，专注力也会开始模糊。

I don't wanna ever be taken out of the fight because as soon as I'm taken out of the fight, that drive starts to dissipate, that focus starts to become a little blurry.

要想不退出战斗，就得设定跟长期目标一致的短期目标。

Keep yourself in the fight by setting these short term goals and targets that are aligned with your long term goals and targets.

现在我要第一次参加铁人三项了，咱们先回过头聊聊背景，再讲我怎么备战亚利桑那铁人三项。

Now my first Ironman ever, let's let's go back a little bit and talk history before I talk about how I'm training for Ironman Arizona.

我第一次准备参加的铁人三项是佛罗里达州巴拿马城的那场。

The first Ironman I ever trained for was Ironman Florida in Panama City.

就像我说的，那是2019年11月。

Like I said, it was November 2019.

这事儿我以前讲过，但还想再说一遍。

And I've shared this story before, but I wanna share it again.

2017年我入伍的时候，我就说，我这辈子再也不跑步了。

You know, when I got in the army in 2017, I said, I will never run a day in my life again.

我不是随便说说，我还录了视频，发在YouTube上。

And I didn't just say it, I recorded it and published it in a YouTube video.

我明确说过，我这辈子再也不跑步了。

I will never run a day in my life again.

这话是我亲口说的。

I said that.

说来也巧，从那以后，我的生活就完全被跑步和耐力训练主导了。

And it's funny because if you look at my life since that moment, it has been driven through running and endurance training.

退役后我差不多一年没跑过，但心里总像痒痒的，于是2018年报名参加了奥斯汀马拉松，就是从那时起，我真正上瘾了。

So I didn't run for about a year after I get out of the military, and I felt this itch, and I signed up for the Austin Marathon in 2018, and that's where I caught the bug.

第二年，我又参加了奥斯汀马拉松。

And the following year, I did the Austin Marathon again.

之后我就想挑战点更难的，因为我在YouTube上看到一段视频，特别受触动。

And from there, I wanted to do something more challenging because I was inspired by this clip that I watched on YouTube.

那段视频是1982年在夏威夷科纳举行的铁人三项世界锦标赛的片段。

And this clip was from the nineteen eighty two Ironman World Championship in Kona, Hawaii.

里面有个选手叫朱莉·莫斯，有一段特别出名的镜头：她在冲向终点时身体彻底垮了，几乎撑不住了。

And there was this this competitor, her name is Julie Moss, and there's this famous clip of her body breaking down and giving up on her as she tried to get across the finish line of the Ironman World Championship in 1982.

她的身体真的在那一刻彻底罢工了。

Her body was literally giving up on her.

全身抽筋、痉挛，完全不受控制。

Full body seizures and cramps.

她几乎是爬着冲过终点线的。

She was literally crawling to get across the finish line.

我是在2018年或2019年第一次看到这个视频，当时我就想，我也想经历一次这么艰难、这么有挑战性的时刻。

And I watched this clip in in either 2018 or 2019, I saw it for the first time, and I remember thinking to myself, I want to experience something this hard and challenging.

2017年退伍时，我一度觉得这辈子再也不会跑步了，因为我只想安逸下来，过点轻松的日子。

When I got out of the army in 2017, I think one of the reasons I said I would never run a day in my life again is because I was ready to embrace comfort and convenience and ease.

但退伍后，当我真正体验了舒适和便利，才发现那根本不是我想要的——我意识到，长期这样下去会把我毁掉。

And then I realized after transitioning out of the military and experiencing comfort and convenience and ease, that was the last thing I wanted because I recognized what that would do to me over weeks and months and years.

我会被慢慢消磨掉，变得一无所有。

That would just erode me into nothing.

我会失去那种推动我不断成长、突破和进步的锐气。

I would lose the edge that I required to keep growing and scaling and developing.

我需要困难。

I needed hardship.

我需要有挑战性的东西。

I needed something challenging.

所以我报了人生第一场马拉松。

That's why I signed up for my first marathon.

那次经历让我成长了不少。

And I grew from that experience.

当你真正体会到这些经历对心智、情绪和身体带来的改变，你就再也离不开它了。

And recognize and learn what those experiences can do for you mentally, emotionally, and physically, you want more of it.

作为个体，我们恰恰在压力下才能茁壮成长，靠适应、刺激和突破才能进步。

Because we as individuals, we thrive under pressure and we thrive through adaptations and stimulus and growth.

当我看到1982年朱莉·莫斯拼尽全力冲过终点的那段视频时，我正瘫在沙发上，脚搭着，笔记本搁在腿上，悠闲得不得了，心里却猛地一震：我就需要这样的挑战。

And when I watched that clip of Julie Moss in 1982 struggling literally for her life to get across the finish line, As I'm sitting probably on my couch watching this at night with my feet up, my laptop on my legs, completely just chilled out thinking, wow, I need something like this.

我得去经历一次类似的事。

I need to experience something similar to this.

我得亲身体验一回这样的极限。

I need to experience this exactly.

我得去完成一项铁人三项。

I need to do an Ironman.

从那以后，我根本没多想，直接报名参加了铁人三项。

And from there, it wasn't much thought of, I'm going to sign up for an Ironman.

就是看了那个YouTube视频片段，我就立刻报了名。

It was that one YouTube video clip that I watched and then I signed up.

那也是我人生中的一个关键转折点，因为就在我看视频、下定决心要这么做时，我妈妈正在与卵巢癌搏斗，生命垂危。

It was a very pivotal point in my life as well because simultaneously as I'm I'm watching this, I'm deciding I need to do this, my mom was struggling and fighting for her life as she was battling ovarian cancer.

我妈妈在2019年1月被确诊患癌，短短六个月里，癌症迅速恶化，已经到了四期，最终在2019年6月，她在我和哥哥长大的那所房子里离世。

So my mom was diagnosed officially with cancer January 2019, and within six months, the cancer developed at a rate that was so aggressive and severe, it was stage four, that she passed away in June 2019 in the house that me and my brother grew up in.

后来她住进了临终关怀机构。

She she ended up going on hospice.

我们让她在家中接受临终关怀，陪她度过了最后几天，直到她安详离世。

We were able to spend her last couple days alive in hospice care in our home with her as she passed away.

她走后两周，我回到德克萨斯，帮爸爸操办葬礼，和家人待了一段时间。

And as soon as I got back to Texas, two weeks after she passed, I helped my dad as we planned her funeral and spent some time with family.

她走后又过了两周，我们就得回德克萨斯了，因为工作还得继续。

And then two weeks after she passed away, we had to get back to Texas because we had to get back to work.

那时候，BPN还小得多。

You know, at the time, BPN was much smaller.

我和我兄弟都得带着各自的妻子回宾夕法尼亚。

Me and my brother had to come back to Pennsylvania with now wives.

瓦莱丽是普雷斯顿的妻子，史黛芙，不用说，是我的妻子。

Valerie is Preston's wife and Steph, obviously my wife.

所以我们全家都去了宾夕法尼亚，而留在这里撑着BPN的，只有约翰·拜尔斯一个人。

So we all traveled to Pennsylvania and the only person keeping BPN alive down here was John Byers.

那时候，公司就只有一个员工。

Literally, we had one employee back then.

约翰一个人扛着整个BPN的运营。

John was holding down the BPN for.

他负责回复所有客户邮件。

He was answering all customer service emails.

他还要打包所有订单。

He was packing all the orders.

他还要接收一整车一整车的库存。

He was receiving truckloads of inventories.

那是2019年，所以现在回头看，六年过去，我们团队和运营的规模已经完全不一样了。

It was 2019, which is why it's so crazy, you know, six years later, the team that we have, the operations that we have, it's just a completely different business.

我妈妈去世两周后，我一回到德克萨斯，就立刻投入了训练。

But when I got back to Texas, two weeks after my mom passed away, I jumped right back.

马上就开始备战铁人三项。

I jumped right into Ironman prep.

现在回想起来，我觉得我之所以一头扎进铁人三项的训练，其实是想逃避妈妈去世后那种难受的感觉。

And, you know, now that I have some time or I've had some time to reflect, I believe one of the reasons I jumped into Ironman prep was to distract myself from what I was feeling after my mom passed away.

我想通过这件事，把情绪和注意力都转移开，把所有精力都投入到一件事上，好让自己暂时忘掉妈妈死于卵巢癌的现实。

It was a way to emotionally and mentally remove myself away from the situation and put all my energy and time and resources into this one thing that could distract me from losing my mom to ovarian cancer.

结果真的管用。

And it worked.

这成了我宣泄情绪的出口，让我能把痛苦转化成积极的力量，也在这个过程中，默默纪念妈妈。

I mean, it a massive distraction to my feelings and it allowed me to funnel that energy into something positive and also honor my mom through the process.

但我清楚地记得，那时候在长距离训练中，我会用手机外放一个歌单，里面有些歌是敬拜歌曲。

But I vividly remember being on some long training runs in that prep and I had this playlist that I would play out loud on my phone, and some of those songs were worship songs.

就在荒郊野外跑步的时候，我常常突然哭出来，想着妈妈，想着她的一生，还有几周前她离我而去的事。

And I would just break down crying on those runs in the middle of nowhere, just thinking about my mom and her life and losing her just weeks prior to jumping into this prep.

那就是2019年我第一次备战铁人三项时的真实状态。

But that was kind of where I was at in my life in my first Ironman prep ever in 2019.

我最终用十一个小时二十八分钟完成了那场铁人三项。

And I finished that Ironman in eleven hours twenty eight minutes.

趁着这会儿，我想跟大家聊聊我们最新推出的产品——G1M Sport Plus。

I wanna take a quick break in this episode to talk to you guys about our newest product, and that is called G one m Sport Plus.

G1M Sport Plus 是专为耐力运动员设计的赛前补剂。

GUNM Sport Plus is the pre workout for endurance athletes.

说实话，之前市场上根本找不到真正适合的选择。

And in my honest opinion, a great option did not exist up until this point.

这款产品是在我们最畅销的产品G1M Sport基础上打造的。

Now it is built off of the foundation of one of our best selling products, and that is G1M Sport.

G1M Sport 提供能量和补水。

G1M Sport is fuel and it is hydration.

能量来自碳水化合物，每份含20克快速吸收的环糊精，以及350毫克钠。

Fuel from carbohydrates, 20 grams of fast digesting carbohydrates in the form of clostridextrin per serving, and 350 milligrams of sodium.

G1M Sport Plus 额外增添了能量和专注力。

G one m Sport Plus has added energy and focus.

能量来自150毫克咖啡因，专注力则来自α-GPC和N-乙酰-L-酪氨酸等神经增强成分。

Energy from a 150 of caffeine and focus from nootropics such as alpha GPC and N acetyl L tyrosine.

这是为耐力运动员量身打造的运动前补充方案。

This is the pre workout option, the pre workout source for endurance athletes.

这些成分——碳水化合物、电解质、能量和心理专注力——协同作用效果非常好。

And these ingredients work very synergistically together from carbohydrates, electrolytes, energy, and mental focus.

现在你不仅能激活身体，还能同时唤醒身心，应对最艰苦的训练和最严苛的锻炼。

So now you can not only prime your body, but prime your body and your mind for the toughest workouts and the hardest training sessions.

一旦你试过G1M Sport Plus，就会明白这些成分和这款产品有多强大。

And once you try G one m Sport Plus, you'll realize just how powerful these ingredients and this product is.

这真的彻底改变了游戏规则。

It is truly a game changer.

提升你的训练，提升你的锻炼，用上耐力运动的未来之选。

So elevate your training, elevate your workouts with the future of endurance.

专为耐力运动员打造的最新预训练产品——G One More Sport Plus。

The newest pre workout for endurance athletes, G One More Sport Plus.

现在回到本期节目。

Now back to the episode.

那时候的训练准备完全不一样，因为我对铁人三项训练根本一无所知。

Nat prep was was just so different because I had no real education around triathlon training.

我刚接触跑步，还在摸索怎么跑得更快。

I was newer to running, so I still was trying to learn how to be a faster runner.

那会儿我还没跑进过三小时的马拉松。

This was before I ever ran a sub three hour marathon.

正是在那场铁人三项之后，我才下定决心要跑进三小时马拉松。

It was actually after that Ironman that I decided I wanted to pursue a sub three hour marathon.

那时候我就开始了那段训练。

And that's when I went into that prep.

但2019年第一次铁人三项备战期间，从六月开始，训练并没有太多针对性。

But for this first Ironman prep in 2019, between June 2019, there wasn't a lot of specificity to training.

我几乎没有安排过系统的训练课。

I didn't have many structured workouts.

现在回头看，那会儿主要是堆量和距离，真正有针对性的系统训练其实很少。

Looking back now, it was a lot of volume and distance, but there wasn't a lot of specific structured training.

所以我每天早上都会去跑步。

So I would run-in the morning.

如果回想一下，早上大概跑五到七英里吧。

If I can think back, I might've ran anywhere from five to seven miles in the morning.

然后我去游泳，就是单纯地游够次数。

And then I would go swim and I would just get reps in.

那时候没有系统的训练计划，也没有游泳教练或指导。

I didn't have any structured training and I didn't have a swim coach or instructor.

然后我就去骑自行车。

And then I'd hop on the bike.

我去了一家本地的自行车店，买了一辆Felt自行车，还做了适配。

I went to a local bike shop, got a felt bike, got that bike fitted.

我大部分训练都在车库里完成。

I did a lot of my workouts in my garage.

偶尔我会把车骑到路上，但就算在车库里练，我也没有智能训练器。

I'd take the bike out on the road occasionally, But even doing workouts in my garage, I didn't have a smart trainer.

我用的是普通阻力训练器。

I had a manual trainer.

在车库里骑车的时候，我根本没想着做间歇训练或者提升功率。

And when I was getting on the bike in the garage, I wasn't working towards any intervals or power.

我是真的没测过功率。

I mean, I didn't measure any power.

我连FTP——功能阈值功率——是什么都不知道。

I didn't know what my FTP, functional training power was.

我当时根本不知道瓦特是什么。

I didn't know what watts were.

我完全没有测量过功率。

I wasn't measuring any power.

就连在佛罗里达铁人三项比赛时骑车，我也没装车机。

Even when I was on the bike during the race at Ironman, Florida, I didn't have a bike computer.

我只靠手表看距离，别的啥都不测。

I wasn't measuring anything except for distance on my watch.

从那以后，我学到了很多东西。

You know, I've learned a lot since then.

我那时候用的是那种老式训练器，就像我说的，把车架在车库里的训练器上，拧紧后轮，有个轮子顶住后胎，靠摩擦产生阻力。

But I had this manual trainer that, like I said, I had my garage and you put your bike on this manual trainer and you would crank down the back and it was this wheel that would press up against your back tire and that wheel against your tire would create resistance.

那种老式训练器就是这么工作的。

And that's how that manual trainer worked.

现在呢，像我用的这种智能训练器，比如Wahoo KICKR。

You know, now these smart trainers, for example, I use a Wahoo KICKR.

这是一款智能训练器。

It's a smart trainer.

它支持ERG模式，通过蓝牙连接电脑，你可以用Zwift这样的软件进行训练，程序会根据预设的间歇强度——以你的FTP（功能性阈值功率）百分比为基准——自动调节训练器的阻力。

It can go in into what's called ERG mode and then it connects via Bluetooth to your computer and you can run a software program like Zwift, which has workouts and the workouts will adjust your trainer based off the intervals that are programmed being a percentage of your FTP or functional training power.

这真是个很棒的工具。

It is a great tool.

这绝对是提升训练效果的好帮手。

It is a great resource.

确实是一笔投资，但能让你的训练效果大幅提升。

It's an investment for sure, but it can do wonders for your training.

我第一次备战铁人三项时，可没用过这些。

I didn't do any of this in my first Ironman prep.

那会儿训练特别辛苦，也很有挑战性，但特别有意思。

And it was hard, it was challenging, it was super fun to train for.

那也是我头一回学会怎么合理补充能量。

And I was learning how to fuel properly for the first time ever.

我训练的总里程比以往任何时候都多，但还是用十一个小时二十八分钟完成了比赛。

It more training volume than I ever put myself through ever before, but finished in eleven hours, twenty eight minutes.

我记得冲过那个铁人三项终点线时，整个人都彻底垮了。

And I remember finishing that Ironman and I was trashed after that first Ironman.

那真是一次痛快淋漓的经历。

It was it was a blast.

我记得我的马拉松跑出了四小时四分钟。

And I believe I ran my marathon in four hours and four minutes.

铁人三项结束后的第二天，我清楚地记得自己翻看数据时心里想：天啊，我刚游了3.9公里、骑了180公里，居然还跑出了四小时四分的马拉松。

And the day after that Ironman was finished, I vividly recall going over my numbers and thinking to myself, wow, I ran a four hour and four minute marathon after swimming 2.4 miles and biking a 112 miles.

我完全有实力跑进三小时以内的马拉松。

I can definitely run a sub three hour marathon.

就是从那时起，我决定要挑战三小时以内的马拉松，可我没想到这比想象中难太多了。

And that's when and where I decided I was going to pursue the sub three hour marathon, which I thought was gonna be much easier than it actually was.

你们很多人可能知道这段经历：我为破三训练了一年，结果在奥斯汀马拉松跑出了三小时二十四分，差了二十四分钟；于是我又坚持练了一整年，最后在亚特兰大马拉松跑出了两小时二十九分五十六秒——这是我第一次突破三小时大关，但付出的努力和时间，远超我当初的预期。

For many of you, you know the story, I trained for a sub three hour marathon, I missed it by twenty four minutes, I ran three hours and twenty four minutes at the Austin Marathon that next year, and then I committed a whole another year of training and I ended up running at two two fifty fifty six, six:twenty seven, I believe, which was my first sub three hour marathon, but it took a lot more work and a lot more time than I thought it was going to.