Last month, off the coast of Sweden, in the islands of the Stockholm archipelago, 304 athletes started the , an adventure race that involves swimming and running from island to island as fast as possible. The entire ordeal spans 26 islands and covers more than 46 miles. The water was frigid, and the winds were gusting upwards of 35 miles per hour. More than 20 percent of the competitors dropped out. Among those who finished, however, was , age 50. He and teammate聽, who also acts as Roll鈥檚 coach, completed the race in 10 hours, 44 minutes, and 46 seconds, making them the top U.S. finishers.
For Roll, a household name to many in both the endurance and self-improvement communities, the Otillo is just the latest in a string of impressive feats. He is the author of , which chronicles his transformation from alcoholic to workaholic to world-class athlete; an Epic 5 finisher (five Ironman races鈥攅ach a 2.4-mile swim, 112-mile bike, and 26.2-mile run鈥攊n seven days); and host of the , an interview show focused on personal growth that averages more than 1 million downloads per month.
I recently had the chance to catch up with Roll from his home in Calabasas, California. Here are the principles that allow him to continue reaching his peak.
Pursue Joy
Training and racing bring me joy. It鈥檚 pure and simple. I love ramping up and immersing myself in the day-to-day grind that is required to prepare for a big event. It makes me feel tremendously alive. Athleticism is a big part of my personality, character, and constitution鈥攁nd the lessons I learn in sport inform how I do other things in my life.
Remember: Winning Isn鈥檛 Everything
When I was younger and first getting into endurance sports, my training was laser-focused. Not much got between me and my performance goal. But that鈥檚 no longer the case. I鈥檓 blessed to have many great opportunities that I don鈥檛 want to give up. I鈥檝e learned that sometimes training has to take a back seat, and that鈥檚 okay. It鈥檚 not something to stress over.
Prioritize Sleep
I sleep seven to eight hours a night. It鈥檚 a huge priority. It鈥檚 when both my body and mind recover. If I don鈥檛 get seven to eight hours, I don鈥檛 feel good.
Eat Plants
I鈥檝e followed a plant-based diet for the past ten years. When I first started, it was really just to improve my health. But since then, it鈥檚 become about so much more. It鈥檚 the one diet that checks all the boxes: sustainable for the environment, best for quality and quantity of life, and most compassionate to animals.
Train Locally
As you age, you will get incrementally slower. That鈥檚 just the way it is. So, it鈥檚 not about measuring yourself against any other person or what you used to be. You鈥檝e got to train where you鈥檙e at. Not where you think you could be, or where you used to be, but where you are right now. You need to be comfortable with that.
Keep Pushing
Maybe one day I鈥檒l be content, but not today. I鈥檓 highly motivated, and I get so much life satisfaction out of the work that I do. I only want to broaden the scope and caliber of what I鈥檓 putting out there. Right now, I have the energy for it. I mean, I鈥檓 50. I don鈥檛 know how much longer I鈥檒l be able to keep doing this, so I want to use and share my energy while I can.
Know Who Your Tribe Is
It鈥檚 a team effort and a partnership, requiring constant and open communication between my wife and our kids. It鈥檚 a priority in our family for everyone to express themselves in the ways they鈥檇 like. Sometimes it just means we have to take turns.
Meditate
In the context of sport, so much of the game is mental. A huge part of performance is contingent on your frame of mind, whether you can be present and tune into your higher consciousness or if you let the chatter and negative self-talk of your brain take over. Meditation helps you cultivate the presence of mind to overcome obstacles when you鈥檙e most vulnerable. I think every athlete should be meditating daily and treating it with the same reverence, respect, and diligence as their physical workouts.
Don鈥檛 Get Stuck
If I鈥檓 down or in a rut, I force myself to move my body, if even if only a bit. This helps shift my perspective and reset my operating system鈥攁nd more often than not, the sun starts shining again. Also, remember that emotions come and go. Sometimes it鈥檚 best not to fight a down feeling but just to accept it. The only certain thing about emotions is that eventually they鈥檒l change.