The Functional Fitness Protocol

Four Ironmans. Ten half-Ironmans. Four marathons. Nineteen years of triathlon, thirty-nine years of racing altogether. That's not a confession. That's a resume - and if you're reading this, you probably have one just like it.

Here's what nobody hands you along with that resume: an honest accounting of what it actually costs, and what it stops giving you back after fifty.

This book puts real numbers on the table. Cardiology research most endurance athletes have never seen - not to scare you, but to show you exactly where the dose-response curve on your training volume actually bends. Grip strength that predicts your next twenty years better than your blood pressure does. Power output that declines faster than anything you're currently tracking, and endurance training does almost nothing to protect it.

Then it makes the case for what comes next: functional fitness. Hyrox and CrossFit, specifically - not because they're trendy, but because they deliver exactly the grip strength, power output, and mobility your training history left unaddressed, in four to six hours a week instead of the ten to twenty a serious race block demanded. Same community. Same camaraderie. A fraction of the cost, and a fraction of the joints it costs you.

This isn't the anti-racing book. If nineteen years of triathlon is still what lights you up, nothing here argues against continuing it. What this book argues is narrower: that a body past fifty benefits from training the things endurance volume alone never trained - whether racing stays part of the picture or not.

Inside, you'll find:

• The real cardiology research on cardiac remodeling, atrial fibrillation risk, and the U-shaped mortality curve - explained honestly, without hype


• A station-by-station breakdown of exactly what a Hyrox race and a CrossFit WOD actually involve


• The science on grip strength, power output, and mobility - and exactly how to train each one


• A full 12-week transition plan, plus ready-to-run weekly templates for Hyrox, CrossFit, or a hybrid week alongside continued racing


• The four supplements worth running, and the six things that actually derail a redirect in the first 90 days

Written by a Marine veteran and USAT Clydesdale Masters qualifier who's lived every mile of this argument. Science first, protocol second, always.

You don't need more miles. You need more years. This is how.

Battle Hard.