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Low Tide Boyz, a Swimrun Podcast: Daily Summaries Delivered
by Low Tide Boyz
We are the Löw Tide Böyz (Chipper and Chris), a Swimrun team based in Northern California and we're on a mission to help grow the sport of Swimrun in the United States while striving to make it as accessible, inclusive, and diverse as possible. On our podcast we share our love for the new-ish sport of Swimrun and interview race directors, athletes, and other cool people in the space all the while chronicling our own training and racing adventures and having as much fun as possible in the process.
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- 6 days ago1h 0m
In the PF&H Labs with Emily Arrell and Dr. Lindsey Hunt
Welcome to episode 357 of the Löw Tide Böyz - A Swimrun Podcast!What happens when two swimrunners pull on their wetsuits and run for an hour on a treadmill in a heat lab? This week we find out. On our way to ÖTILLÖ, we stop at Precision Fuel & Hydration headquarters for a day and a half of sweat testing. We bring on two of the scientists who ran the show, Emily Arrell and Dr. Lindsey Hunt from the PF&H sports science team. Emily started at Precision as an intern and now advises athletes across triathlon, ultrarunning and swimrun on fuel and hydration. Lindsey holds a PhD in environmental physiology from the University of Sydney and focuses on heat stress, heat training and predicting sweat rates.The headline result: Chris's lighter suit, mostly swimwear material on the back, bumps his sweat rate about 20% above predicted. Chip's full neoprene suit pushes his close to double. From there we get into why sweat rate and sweat sodium concentration are two separate numbers, how the 2% body mass threshold works, and what happens to heart rate, pace and cramping as you slide past it. Lindsey also makes the case that core temperature, not sweat rate, may be the better thing to watch in a sport that swings between cold water and hot run legs.We also talk heat acclimation, from multi-block protocols for Kona-bound athletes to a simple layered-up zone two run you can do at home, plus how long those adaptations last. Emily walks through how she adjusts a plan when sweat losses outpace what anyone can realistically drink, why salty sweaters can preload with more sodium, and where the "you don't need electrolytes" internet takes go wrong. We wrap with caffeine timing across an 11-hour race and what the PF&H team learned surveying athletes at the world championships in Nice.Before the interview, we preview ÖTILLÖ Swimrun Austin, our seventh year in a row at Pace Bend Park. We also give a shout-out to friend of the show Dr. Yael Schonbrun, whose new book Why Don't You Understand Me? is out now. Huge thanks to Emily, Lindsey and the whole crew at Precision Fuel & Hydration for hosting us.Enjoy!That's it for this week's show. If you are enjoying the **Löw Tide Böyz**, be sure to subscribe to the show on your favorite podcast player and leave us a five-star rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on **Apple Podcasts**, **Spotify**, and on **YouTube**. Check out our **website** for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page **@thelowtideboyz** on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at **lowtideboyz@gmail.com**. Finally, you can support our efforts on **Patreon**...if you feel so inclined.Thanks for listening and see you out there!Chip and Chris
- 1 weeks ago41 min
Mixtape: Helen Ostet WILD Swimrun
Welcome to episode 356 of the Löw Tide Böyz - A Swimrun Podcast!With ÖTILLÖ Swimrun Austin coming up and a big crew of Wildies heading to Texas, we reach back into the vault for the tenth installment of our Throwback Mixtape series. This one originally ran as episode 276 in April 2025. It's our conversation with Helen Ostet, co-founder of WILD Swimrun and one of the kindest people in the sport. Before we roll the tape, we talk about our history with WILD going back to episode 10, the Wildies on this year's ÖTILLÖ World Championship podium, The Wild Ones podcast from Viv and Sarah, and our seventh straight ÖTILLÖ Swimrun Austin.Helen shares what WILD is all about. It's a low threshold into swimrun for women and kids, with loaner gear so nobody has to buy anything to try it, and a reminder that swimrun can be a fun activity in your own backyard as much as a tough race. We talk about getting more women into the long races, the race weekend WILD builds around Utö with a course preview, gear testing, and a team dinner, and the WILD collab paddle from our friends at Frank Paddles.Helen also takes us inside a WILD camp. They run Thursday to Sunday and include a gear day, transition training tethered behind a World Championship podium finisher, and a Saturday A-to-B adventure along the Mallorca coast. We trade stories about partner communication and pull buoys left on backs at the first swim.Then Helen opens up about her own journey, from a smoker who had never been active, to volunteering at races, to three shoulder surgeries and the road back to swimrun. Her take: finishing the experience course can be your world championship, depending on where you are on your journey. Fika, swim, run, friends. We're making the t-shirt. In the original episode we also kicked off our fundraiser to send a new woman to a WILD camp.Enjoy!That's it for this week's show. If you are enjoying the **Löw Tide Böyz**, be sure to subscribe to the show on your favorite podcast player and leave us a five-star rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on **Apple Podcasts**, **Spotify**, and on **YouTube**. Check out our **website** for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page **@thelowtideboyz** on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at **lowtideboyz@gmail.com**. Finally, you can support our efforts on **Patreon**...if you feel so inclined.Thanks for listening and see you out there!Chip and Chris
- 2 weeks ago29 min
LTBz Mailbag #2
Welcome to episode 355 of the Löw Tide Böyz - A Swimrun Podcast!The mailbag is back! We get questions in our DMs, in our inbox, and in person at races, and when the same ones keep coming up, it's time for another round of our Swimrun 101 series. We answer these with 30-plus swimruns under our belts since 2018, and our advice is always the same: start where we recommend, then find your own way from there.First up is metrics. Chip walks through his simple race-day watch setup (total time and distance, lap time and distance, plus a 20-minute fueling timer), and we explain why we skip Garmin's swimrun mode and log races as a run with the lap button instead. We also talk about using HRV and sleep data as weekly trends rather than daily verdicts, why we lean more on perceived effort as we get older, and how friend of the show Mario Fraioli cuts through the noise: forget stride oscillation, can you hold pace when it matters?Next we update our shoe advice. Start with the trail shoes you already own, run the bucket test, and skip drilling holes. We also talk about the Kebab League crew racing in marathon super shoes, bust the blister myth, and share the socks we race in from CEP and Swiftwick. Then we answer the pull buoy question (yes, use one) and explain why even strong swimmers benefit when they're swimming in shoes.Super intern Dave from Dave's List asks about the mental side of racing solo versus as a team, and we share what changed for each of us when we raced without a partner. Chip also shows off his latest paddle hieroglyphics method using Gorilla Tape and a silver Sharpie. For more on that, go back to episode 106.We finish with the races we're most excited about: Swimrun Lake James returning in 2027 and the brand new Bellingham Swimrun Festival from race director Brent Molsberry, a three-day event with the first kids swimrun in the US, an eliminator race, a dusk swimrun, and more. Next up for us is ÖTILLÖ USA Austin, our seventh year in a row. Keep sending your questions, and check out the Knowledge Base on our website for more Swimrun 101 answers.Enjoy!That's it for this week's show. If you are enjoying the **Löw Tide Böyz**, be sure to subscribe to the show on your favorite podcast player and leave us a five-star rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on **Apple Podcasts**, **Spotify**, and on **YouTube**. Check out our **website** for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page **@thelowtideboyz** on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at **lowtideboyz@gmail.com**. Finally, you can support our efforts on **Patreon**...if you feel so inclined.Thanks for listening and see you out there!Chip and Chris
- 3 weeks ago52 min
Fika with Coach Liz: Postpartum Training, Training Plans & AI Coaching
Welcome to episode 354 of the Löw Tide Böyz - A Swimrun Podcast!We sit down for another fika with Coach Liz, a swimrun coach who works with swimrunners and returned to the ÖTILLÖ Swimrun World Championship this year with her partner Jacob. We shared a good stretch of the course with them in Sweden, so we start with a race report from their second time racing it, including a faster finish than last time and what it took to get there with a toddler at home.Liz walks us through how she and Jacob trained for the same race by sitting down at the start of the week, trading second shifts, and splitting the long sessions between Saturday and Sunday. Then we talk about coming back to training after pregnancy: building up slowly, making strength training a priority, the signs that tell you to back off, and the 24-hour rule she uses with her athletes. She also shares how 20 to 30 miles of running a week, plus a five-mile run, StairMaster and strength session, carried her through ÖTILLÖ.We also answer a listener question about using an off-the-shelf triathlon plan for swimrun. We talk through knowing your available hours, being honest about your fitness level, laying the plan over your work and family calendar, and knowing the intention of every session. When time is short, Liz explains what works with 35 to 45 minute swims and 20 to 30 minute strength sessions, and why the shorter ÖTILLÖ distances make a great way in.Liz spent the summer testing AI coaching with her TrainingPeaks files, so we get her take on what it got right, where the workouts missed, and why honesty matters with any coach. Her roster is nearly full with a few slots open for next year, and you can find her on Instagram.Enjoy!That's it for this week's show. If you are enjoying the **Löw Tide Böyz**, be sure to subscribe to the show on your favorite podcast player and leave us a five-star rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on **Apple Podcasts**, **Spotify**, and on **YouTube**. Check out our **website** for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page **@thelowtideboyz** on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at **lowtideboyz@gmail.com**. Finally, you can support our efforts on **Patreon**...if you feel so inclined.Thanks for listening and see you out there!Chip and Chris
- Oct 8, 202642 min
Swimrun Cape Cod Race Report
Welcome to episode 353 of the Löw Tide Böyz - A Swimrun Podcast!We have another race report for you, and this one is a first. Chris just did his first ever solo swimrun at Swimrun Cape Cod, and we sit down a day and a half after he gets home to talk about it. Chris has never been shy about giving solo categories a hard time, so we get into whether that still holds.Swimrun Cape Cod is in its fourth edition and only its second running, and this year adds a long course. Then a storm rolls through, the park pulls the permits on three ponds, and the 30K turns into about 15 miles of kettle ponds, single track, and way more climbing than you would expect on the Cape.Chris walks us through his gear, one last run on the old pull buoy, and a new fueling plan with CARBS gels and extra caffeine. Then we go leg by leg, from the first ponds to the bluff over the Atlantic that had everyone wishing for a phone, to the back-to-back swims and a fall on the last run. The swimrun gods asked for a blood sacrifice, and Chris paid up.He finishes in 2:51 for fourth place in the solo men's division, and we get his verdict on solo versus team racing. We also talk about a big weekend for swimrun in the US, with ÖTILLÖ Colorado the same weekend and the Kancho Boyz coming out of retirement to win the sprint distance. Next up for us is ÖTILLÖ Swimrun Austin in early November.Enjoy!That's it for this week's show. If you are enjoying the **Löw Tide Böyz**, be sure to subscribe to the show on your favorite podcast player and leave us a five-star rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on **Apple Podcasts**, **Spotify**, and on **YouTube**. Check out our **website** for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page **@thelowtideboyz** on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at **lowtideboyz@gmail.com**. Finally, you can support our efforts on **Patreon**...if you feel so inclined.Thanks for listening and see you out there!Chip and Chris
- Oct 1, 202654 min
Chris Wright's One Water Race Recap
Welcome to episode 352 of the Löw Tide Böyz - A Swimrun Podcast!The 2026 One Water Race is done, and we have been wanting to talk about it since the live stream ended. We obsess over this race, have zero interest in racing it, and love watching it unfold. Joining us is Chris Wright of Team USA France, who raced the inaugural edition in 2022 and finished this year on his third start, touching the Landsort lighthouse at 2:30 in the morning with the whole One Water crew still cheering.Chris takes us through the year behind it. He explains how he decided to go back, why swimming with paddles filled his training, and how his team kept the same plan but executed it better. We talk about the 30-second debrief with the boat captain at each island, staying about four and a half hours behind the leaders to beat the eight-hour cutoff, and the 8.5K Danziger Gat swim, three hours in three to four foot waves with a single feed at the 90 minute mark.We also get into the stuff you wonder about from your couch. Chris shares what 70 hours awake sounds like, how three wetsuits help and hurt, why swimming-induced pulmonary edema worries every team, and how a fueling plan of ramen, chips and about 100 fun size Snickers kept the engine running. He describes the 4 PM start, the A/B checkpoint decisions, the community Thomas builds on Råholma, and the burger and beer waiting at the finish.Before the interview, we run through race week in the States: Swimrun Cape Cod, ÖTILLÖ Colorado in Fort Collins with the Concho Boys back on the sprint course, and ÖTILLÖ Austin in early November. After the interview, Chris tells us what is next, from Orcas and Bellingham to a little unfinished business at ÖTILLÖ.Enjoy!That's it for this week's show. If you are enjoying the **Löw Tide Böyz**, be sure to subscribe to the show on your favorite podcast player and leave us a five-star rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on **Apple Podcasts**, **Spotify**, and on **YouTube**. Check out our **website** for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page **@thelowtideboyz** on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at **lowtideboyz@gmail.com**. Finally, you can support our efforts on **Patreon**...if you feel so inclined.Thanks for listening and see you out there!Chip and Chris
- Sep 24, 202655 min
Throwback Mixtape: Taking on Big Challenges w/Susie Moonan
Welcome to episode 351 of the Löw Tide Böyz - A Swimrun Podcast!This week we pull another gem from the vault for our Throwback Mixtape series, rolling back to Ep 240, "Taking on Big Challenges w/Susie Moonan," recorded about a year ago on the eve of her One Water Race, one of the longest and toughest swimrun-style adventure races in the world. Coming off ÖTILLÖ this conversation felt like the right one to bring back, whether ÖTILLÖ is your someday goal or you are staring down your own big challenge right now.Susie is a performance coach with Envol Coaching, a longtime swimrunner, and someone we have had on the show three times now. She recently finished ÖTILLÖ in fourth place in the mixed division and is currently prepping for an English Channel crossing, so she knows a thing or two about taking on huge goals. In this episode she walks us through what it was like getting the call to join Team Four for the One Water Race, the wave of doubt that followed saying yes, and how she worked through it using acceptance and by breaking the race and the preparation down into manageable pieces.We dig into her crisis plan for the inevitable dark moments in a race like this, the emotions versus actions framework she leans on, and how she trains her mind for the kind of sleep deprivation that comes with racing for 50 plus hours straight. She also shares why leaning on thoughts of her family, something that used to give her energy, stopped working after 24 hours, and what she replaced it with instead. We talk through the team she raced with, Robert, Fredrik, and Marika Wagner, and how they built the kind of psychological safety that lets everyone speak up when they are struggling.Whether you are training for your first swimrun or your tenth big challenge, Susie's approach to preparing your head as much as your body is worth coming back to.Enjoy!That's it for this week's show. If you are enjoying the **Löw Tide Böyz**, be sure to subscribe to the show on your favorite podcast player and leave us a five-star rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on **Apple Podcasts**, **Spotify**, and on **YouTube**. Check out our **website** for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page **@thelowtideboyz** on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at **lowtideboyz@gmail.com**. Finally, you can support our efforts on **Patreon**...if you feel so inclined.Thanks for listening and see you out there!Chip and Chris
- Sep 17, 202619 min
Swimrun 201: 5 Tips for After Your A-Race
Welcome to episode 350 of the Löw Tide Böyz - A Swimrun Podcast!You just wrapped your A-race for the season. Maybe it was ÖTILLÖ Swimrun World Championship, maybe it was your local A-race, and now you are standing there wondering what to do with yourself. We get this question a lot, and after our own trip to the World Champs, we figured it was time to lay out exactly what we do once the race is over.This is another edition of our ad hoc Swimrun 201 series, where we get into the more advanced corners of the sport. Consider it an elective. It is not going to make or break your training, but it will help you close the loop on your season the right way.We cover our top five tips for the post-race window. First, the 48-hour rule: give yourself a set window, anywhere from 24 to 72 hours, to celebrate a great race or process a rough one before you move on. Second, show real gratitude to the people who made your race possible, your coach, your partner, your family, your circle. Third, give yourself an honest assessment of how the race actually went across swimming, running, transitions, nutrition, and gear, without judgment and without self-deprecation. Fourth, turn that assessment into a short list of things to work on rather than trying to fix everything at once, and know which fixes are quick wins and which are long-term projects. Fifth, sign up for your next race, once your 48 hours are up.We also talk about our race at the World Champs, why building swim confidence changes how big water days feel, and what is on deck for us next with Swimrun Cape Cod, ÖTILLÖ Colorado, and ÖTILLÖ Austin.Enjoy!That's it for this week's show. If you are enjoying the **Löw Tide Böyz**, be sure to subscribe to the show on your favorite podcast player and leave us a five-star rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on **Apple Podcasts**, **Spotify**, and on **YouTube**. Check out our **website** for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page **@thelowtideboyz** on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at **lowtideboyz@gmail.com**. Finally, you can support our efforts on **Patreon**...if you feel so inclined.Thanks for listening and see you out there!Chip and Chris
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About Low Tide Boyz, a Swimrun Podcast
We are the Löw Tide Böyz (Chipper and Chris), a Swimrun team based in Northern California and we're on a mission to help grow the sport of Swimrun in the United States while striving to make it as accessible, inclusive, and diverse as possible. On our podcast we share our love for the new-ish sport of Swimrun and interview race directors, athletes, and other cool people in the space all the while chronicling our own training and racing adventures and having as much fun as possible in the process.
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