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Ben Kanute - USA Olympian, Ironman 70.3 medalist, 4 x Escape from Alcatraz - The next generation!

Ben Kanute - USA Olympian, Ironman 70.3 medalist, 4 x Escape from Alcatraz - The next generation!

Episode 92 - Ben Kanute - USA Olympian, Ironman 70.3 medalist, 4 x Escape from Alcatraz - The next generation!

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Show notes (please see Timestamps below for more detail)

Ben Kanute is one of the most powerful, versatile Triathletes in the world. Winning major titles over the super sprint style of racing, four Escape from Alcatraz Triathlon championships, medaling at the IM 70.3 World Championships, and representing the USA at the Rio Olympic games.

He races without fear, leading out of the water almost every time he starts and forces the race to chase him.

It’s been a true joy to watch him develop his craft over the years. He has no weaknesses and races with weapons across the board.

His momentum is building and he’s spearheading the next generation.

In this episode, Ben dissects his recent 6th place at the Ironman 70.3 World Championships and his 2021 season as a whole.

He then shares his journey into the sport of Triathlon. Starting at 7 years of age and watching Dad compete in the Chicago Triathlon, and the incredible Triathlon community he was surrounded with. It was always meant to be.

Ben discusses the importance of his family and how grateful he is for finding his wife Courtney. He shares training and gives plenty of great advice. We have some fun with some rapid-fire questions. And Ben points out the importance of time as a commodity.

See the timestamps below for more detail.


0.0 - Introduction to show and advertising

4.25 - Introduction to Ben Kanute

5.00 - General chit-chat - Vienna airport, leaving Slovakia, IM 70.3 World champs prep Teamwork with Family, Firstborn the weekend of Daytona last year

11.40 - Recaping IM 70.3 World Champs - Solid performance - leading swim and feeling solid throughout the race - where did Gustav getaway? Funk was on the front for much of the time Sam Appleton, Sam Long, Snow Canyon - regrouping for the run at the end of the bike - The Run (1.15) - Gustavs performance sub 2hr bike and a 1.11 run - Comparing Escape of Alcatraz to St.George - Jackson Laundry

25.00 - The next big American - IM 70.3 World Champs 3 USA men

29.30 - Midroll ads

31.00 - The great racing from 70.3s as a whole

32.30 - What would Ben have changed - He tried to make the Olympics which affected other events - 2022 and staying focussed -

36.30 - Currently 7th on PTO rankings - what this means to Ben? The Golden 30s

40.00 - Rewind the clock - Finding a passion for the sport of Triathlon - watching his dad the Chicago Triathlon - Massive support team in Chicago for kids triathlon - Kevin McDowell - Keith Dickson believed and supported the kids along with the parents - Fun times as a kid - School swimming and Cross country - The community of Triathlon - Being exposed to so many sports rather than being too specific to one sport - High School swimming

"If I could talk to my younger self, 'Trust in yourself"

51.30 - Recognizing talent - 15-year-old in 2007 - it was then the seed to the Olympic was planted - USATriathlon invited ben to Europe in his University years

56.00 - The importance of racing young

56.45 - Choosing Triathlon as a carrier path as a freshman in College - Getting school done faster so he could qualify for the Olympics

59.10 - Qualifying for the Olympic Games in Rio - Was being coached by Ryan Bolton and Adam Zucco - Ben thought about dropping out of the trials - took advantage of a solid race in Chicago Grand Final - Yokohama was in a better headspace - waiting to find out if he was on the team - the emotional joy

1.07.00 - The Run - working with Bobby McGee - holding on to the swim bike and run

1.11.30 - Physical Training - Laying the base - Swim workouts 100 all-out rest for 1 minute then a 500 for time repeat - Holding pace a building the distance 1.10 for 100, 2.10 for 200, 3.10 for 3.10... Ben swim 20,000 yards a week - Using data on the bike and run - Jim Vance "used to provide confidence on the start line" - Goto set before World Champs - 4 x 30 min with 3-5 min recovery - pushing solid for 2hrs - ThRempo work - Ben will be preparing specifically St.George - Running power of 350 in St.George - Provides reliability - Stryde foot pod

1.25.15 - 10 fun rapid-fire quick answer questions

  1. Out of 10, how cool would you say you are? 10 - with Dad dorkiness

  2. Outside of Triathlon, If you could choose to do anything for a day, what would it be? Outdoors, camping, surfing

  3. Which would you rather do: wash dishes, mow the lawn, clean the bathroom, or vacuum the house? Mow the lawn - I don't have to do anything

  4. Who would you want to play you in a movie of your life? Ryan Reynolds

  5. What dinner could you prepare? Anything BBQ

  6. Three guests’ non-family you would invite? Mike Tyson, The Rock,

  7. What is your favorite thing about your career? My wife and my life

  8. What motivates you to work hard? The pursuit of perfection - that state of flow

  9. Greatest movie of all time? Top Gun

  10. What is one of the best or most worthwhile investments you’ve ever made? (Could be an investment of money, time, energy, etc.) - Time is the most pressures of time

  11. Which decade of music is the best? The early 2000s

Two questions

1. What is one tip you have for people on how to optimize their life? Managing time

2. If you could sit and have a coffee with any living person, who would it be and why? Maybe go the opposite direction maybe. Mike Tyson

What’s next? LA, Oceanside IM 70.3, Clash-Endurance Daytona


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