Building a training plan isn’t just about adding more miles each week.

In this episode, we break down one of the most misunderstood concepts in endurance training: how to build volume the right way — without burning out, breaking down, or blindly following rules that don’t apply to you.

We walk through how coaches actually think about progressing volume, why increasing intensity and volume at the same time is a common mistake, and how to structure your training in a way that your body can actually absorb.

You’ll also learn why there is no such thing as a “perfect” training plan — and what actually matters if you want to make consistent progress.

Whether you’re training for your first race or trying to take your performance to the next level, this episode will help you approach your training with more clarity and confidence.

What You’ll Learn in This Episode:

•  How to safely build training volume over time 
•  Why you shouldn’t increase volume and intensity together 
•  The difference between weekly volume and individual workout progression 
•  How to structure training using step-wise or block-based approaches 
•  Why “one-size-fits-all” training plans don’t work 
•  How to adjust your training based on real life and recovery

Timestamps:

00:00 – Why Volume Matters in Your Training Plan
02:30 – Assessing Your Starting Point as an Athlete
05:00 – How to Progress Volume Safely (Step-by-Step)
08:15 – Setting Peak Volume and Planning Your Taper
12:00 – Adjusting Volume Based on Experience Level
15:00 – The Truth About the 10% Rule
18:40 – Managing Volume in Multi-Sport Training
22:50 – Why the 80/20 Rule Doesn’t Work for Everyone
27:00 – Using Feedback to Adjust Your Training Plan
32:00 – Data vs. Feel: How Coaches Actually Plan Training
36:20 – The Art vs. Science of Coaching
41:00 – Why Communication Matters in Training Success
44:00 – When (and How) to Pivot Your Plan
48:00 – Key Takeaways: Build Smarter, Not Just More

Key Takeaways:

•  Progression should be gradual — not forced 
•  Your training plan must adapt to your life, not the other way around 
•  The best plan is the one you can consistently execute and recover from

Join the Community:

💬 The Endurance Athlete Journey Podcast Facebook Group
 (Search the name on Facebook and request to join)

If You Enjoyed This Episode:

Please consider leaving a review and sharing this episode with another athlete who could benefit from it. Your support helps more athletes find the podcast.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Triathlon 101 Series — Episode 7: The Mental Side of Your First Triathlon 

Most athletes spend months preparing physically for their first triathlon—but completely overlook the mental side of race day.

And that’s where races fall apart.

In this episode of Triathlon 101, Coach Justin breaks down the mental challenges you’ll face before and during your first triathlon—and more importantly, how to manage them so you can execute your race with confidence.

This isn’t about motivation.
 This is about understanding your thoughts, managing your emotions, and staying in control when things start to feel uncertain.

You’ll learn:

•  Why race day nerves are normal (and actually useful)
•  The 3 key moments where mental struggles show up most 
•  A simple framework to break negative thought loops: Acknowledge → Anchor → Execute
•  How to avoid the comparison trap during your race 
•  Why confidence is not a feeling—and how to build it
•  How to define success beyond pace, power, and finish time 

If you’re training for your first triathlon, this episode will help you show up prepared—not just physically, but mentally.

Timestamps:
00:00 – Why Your First Triathlon Falls Apart
01:03 – Why Fitness Isn’t the Problem
03:02 – When Mental Struggles Show Up
06:03 – The Night Before the Race
09:03 – Race Morning Nerves
15:03 – The Acknowledge → Anchor → Execute Framework
22:03 – Using Training as Your Anchor
27:03 – Focus Only on What’s in Front of You
31:03 – The Comparison Trap
39:03 – Why Confidence Isn’t a Feeling
48:03 – Defining Success Beyond Metrics
57:03 – When Things Start to Feel Off
1:01:03 – Breaking the Race Into Segments
1:02:03 – Final Takeaways and Race-Day Mindset

🎯 Ready for more guidance?
Explore coaching and resources at Tabula Rasa Racing:
👉 https://tabularasaracing.com

🎧 Listen to more episodes:
The Endurance Athlete Journey Podcast is available on Spotify, Apple Podcasts, and more.

If this episode helped you, share it with someone preparing for their first race—and leave a review to help more athletes find it.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Most athletes think building a training plan starts with workouts.

It doesn’t.

In this episode, we break down what actually needs to happen before a single workout is written—the foundational decisions that determine whether your plan will work… or fall apart within weeks.

This is the first part of a 3-part series on training plan creation, where we walk through the exact framework we use as coaches to build sustainable, effective plans for endurance athletes.

In Part 1, we focus on the foundation:

The questions every coach should ask before building a plan
Why your available time is often misunderstood (and overestimated)
How injury history shapes your entire training approach
The difference between time availability vs. training capacity
Why recovery, mobility, and fueling must be accounted for upfront
The role of motivation—and why “surface-level goals” often fail

If you’ve ever:

Struggled to stick to a training plan
Felt like your plan didn’t fit your life
Or found yourself constantly adjusting or restarting

This episode will show you why—and how to fix it.

Because the reality is:

Most training plans don’t fail because of bad workouts.
They fail because the foundation was never built correctly.

📊 This is Part 1 of a 3-Part Series:

• Part 1: Building the Foundation (this episode)
• Part 2: How to Set Weekly Training Volume
• Part 3: How to Structure Your Training Week

Timestamps:
00:00 – Training Plan Series Overview (Start Here)
02:15 – Why Your “Why” Matters More Than Your Workouts
04:15 – The Questions Coaches Ask Before Building a Plan
08:45 – Athlete Background: Experience, Injuries, and Lifestyle
10:50 – Understanding Weekly Volume and Intensity
13:05 – How Sport Type Impacts Training Approach (Running vs Triathlon)
15:40 – The Truth About the 10% Rule and Recovery Limits
18:15 – Adjusting Training Based on Feedback and Real Life
22:35 – Why Subjective Feedback Matters More Than You Think
27:15 – When (and How) to Progress Training Volume Safely
33:15 – Managing Training Load to Avoid Injury
37:40 – Recovery Isn’t Optional: Building It Into the Plan
42:00 – Balancing Stress Across Multiple Disciplines
46:30 – From Foundation to Structure: Mapping Your Training Plan
49:35 – Building a Macro Plan: Peak Volume and Taper Strategy

⭐ Support the Podcast

If you found this episode helpful:

Follow / Subscribe
Leave a rating & review
Share it with another athlete who needs it

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

In this episode of my Road to Grandma's Marathon series, Katie is sharing a real, unfiltered look at the past couple weeks of training—high mileage, tough workouts, and the reality of balancing running with work, parenting, and unpredictable conditions.

From squeezing in treadmill workouts between calls to navigating spring break schedule changes, this was a week that required a lot of flexibility. Katie breaks down what worked, what didn’t, and how outside stress, heat, and fatigue can impact performance more than we sometimes expect.

Katie also recaps a challenging half marathon that didn’t go as planned—between unseasonably hot weather, a hilly course, and race-day decisions, it ended up being more of a learning experience than a confidence boost. Katie talks about how to interpret those kinds of races, what they actually mean for fitness, and how to move forward without spiraling.

During the second half of the episode, Katie dives into her marathon journey so far. This includes a total of 10 marathons. Katie provides details of each as well as what went well and not so well and learning lessons from each. 

Plus, she dives into:

• Adjusting training when life gets busy
• Knowing when to push vs. when to back off
• Fueling during workouts for better recovery
• Adding plyometrics, strength work, and heat training
• Building volume strategically (even when the week isn’t ideal)

If you’ve ever had a week where training didn’t go perfectly—or a race that left you questioning everything—this episode is for you.

Key Takeaways

• Not every week will go as planned—and that’s normal
• Heat, stress, and life load can significantly impact performance
• One race doesn’t define your fitness
• Fueling during workouts can improve both performance and recovery
• Flexibility and consistency matter more than perfection
• Marathons are a journey within themselves and mastering the marathon is not completed with just one marathon

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Endurance training requires commitment, structure, and consistency.
But what often gets overlooked is the cost outside of training.

In this Coach’s Corner episode, we step away from workouts and performance metrics to talk about something every endurance athlete experiences—but rarely addresses directly: the impact training has on relationships, family, and daily life.

From long training hours and accumulated fatigue to shifting priorities and communication breakdowns, endurance sports can create tension if they’re not managed intentionally.

This conversation is not about eliminating those challenges—it’s about recognizing them and learning how to navigate them without sacrificing the people and relationships that matter most.

If you’re pursuing big goals while trying to balance work, family, and life, this episode will help you take a step back and evaluate how everything fits together.

Topics Covered:

•  The time demands of endurance training 
•  How training affects relationships and family life 
•  The role of communication and shared expectations 
•  Balancing personal goals with real-life responsibilities 
•  When training starts to take more than it gives

If this episode resonates, share it with someone who understands the balance you’re trying to manage. 

Timestamps:

00:11 – Introduction: Training and relationships
02:07 – Type A athletes and relationship challenges
04:14 – Training focus vs home life
06:41 – Long training hours and recovery impact
08:56 – Planning training around relationship needs

11:07 – Involving your partner in decisions
13:03 – Communicating expectations and sacrifices
16:19 – Managing training load with family commitments

19:38 – Mental health and household dynamics
22:42 – The role of vulnerability and honest conversations
27:13 – When training becomes unsustainable

30:31 – Parenting and prioritizing quality time
34:37 – Financial and logistical challenges
39:58 – Supporting your family during race season

43:44 – Recognizing stress and overtraining signals
47:27 – Turning races into shared experiences
50:45 – Adjusting race schedules for better balance

55:23 – Training as life vs life supporting training
1:00:49 – Self-awareness: monitoring stress and mood
1:05:03 – Final thoughts: your journey impacts others

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

If you’re feeling nervous about your first triathlon race day, you’re not behind—you’re right where you should be.

In this episode of Triathlon 101, Coach Justin walks you step-by-step through exactly what race day looks like—from the moment you wake up to the moment you cross the finish line.

This is not about racing perfectly.
 It’s about knowing what to expect so you can stay calm, present, and in control.

You’ll learn:

• How to prepare the night before 
• What race morning actually feels like 
• How to set up your transition area 
• What happens during the swim, bike, and run 
• How to avoid common beginner mistakes 
• How to define success on your first race 

By the end of this episode, you’ll understand the flow of race day—and feel more confident heading into it.

Key Takeaway:

Race day isn’t chaos. It’s a sequence you can move through calmly.

Resources:

👉 Start Here (Coaching): https://tabularasaracing.com/start-here
👉 Triathlon 101 Series: https://tabularasaracing.com/triathlon-101

If this episode helped you, consider leaving a review or sharing it with another athlete preparing for their first race.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Continuous glucose monitoring is becoming more popular—but what does it actually tell endurance athletes?

In this episode, we break down how CGMs work, what they measure, and how they can (and can’t) be used to improve performance. From fueling strategies to recovery insights, this conversation explores how glucose data can provide a deeper look into what’s happening inside your body during training and racing.

We also dive into key concepts like exercise hypoglycemia, fueling mistakes that lead to energy crashes, and why CGMs should not be viewed as a perfect “fuel gauge.” Instead, they are a tool—one that, when used correctly, can help athletes refine their nutrition and better understand their body’s response to training.

If you’ve ever struggled with bonking, inconsistent energy, or dialing in your fueling strategy, this episode will give you a new perspective on how to approach endurance nutrition.

Key Takeaways:

• CGMs provide insight into glucose trends, not a complete picture of performance
• Blood glucose can be used as a proxy to infer fueling effectiveness
• Many athletes unknowingly underfuel during long training sessions
• CGMs can help shorten the trial-and-error process of fueling strategies
• Timing of carbohydrate intake is critical for glycogen replenishment
• Exercise hypoglycemia can result from poor pre-workout timing
• CGMs are more useful for post-analysis than real-time decision-making
• Glucose spikes during exercise are normal and not inherently negative
• Misinterpreting CGM data can lead to underfueling and performance decline
• Data is only valuable if it’s interpreted correctly and applied appropriately

Timestamps:

00:00 — Introduction: What Is Continuous Glucose Monitoring?
02:14 — Why Should Endurance Athletes Care About Glucose?
06:08 — Using CGM Data to Improve Fueling Strategy
12:16 — Can CGMs Be Used as a “Fuel Gauge”?
49:42 — Exercise Hypoglycemia Explained
58:14 — Can CGMs Actually Improve Performance?

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

In this episode, Katie takes a behind-the-scenes look at marathon training in real life—no perfect schedules, no ideal conditions, just consistency, adaptability, and a whole lot of grit.

From self-coaching strategies to balancing training with work, parenting, and unpredictable weather, this episode dives into what it really looks like to prepare for a goal race. You’ll hear a detailed breakdown of Katie's workouts, strength training integration, and how she structures a training plan that actually fits her life.

Katie also explore the mental side of racing—managing expectations, letting go of outcome pressure, and learning to trust the process. Plus, we share favorite training resources and books that inspire smarter, more intentional running.

Whether you're training for your first race or chasing a PR, this episode is packed with practical insights and honest reflections to help you train with purpose.

⏱️ Episode Breakdown

[00:00] Training Update Begins

[03:00] Week 1 Training Recap

[12:00] Mid-March Training Update

[17:30] Long Run & Weekly Volume

[18:30] Real-Life Scheduling Challenges

Training Philosophy & Structure

• Cap weekly mileage around ~70 miles
• Add cross-training (elliptical) for aerobic benefit with less impact
• Emphasis on:
  • Progression runs
  • Marathon pace work (later in cycle)
  • Speed development early in training

Typical Weekly Structure:

• 2 quality workouts
• 1 long run
• Easy/recovery days taken very seriously
• Strength training paired with hard run days

Training Resources Mentioned

Books & Authors:

• Advanced Marathoning – Pete Pfitzinger & Scott Douglas
• Run Faster from the 5K to the Marathon – Matt Fitzgerald & Brad Hudson
• Marathon Excellence for Everyone – John Davis
• Modern Training and Physiology – John Davis
• The Practice of Change – Dan Cleather
• How Bad Do You Want It? – Matt Fitzgerald

Key Takeaways:

• Blend multiple training philosophies
• Adapt plans to your individual needs
• Training is both a science and an art

Mental Training Insights

• The challenge of letting go of outcome-based goals
• Managing race anxiety and sleep issues
• Reframing success:
  • Focus on effort, not just results
  • Accept uncontrollable factors (weather, race day variables)
• Learning to trust the process and enjoy training

Key Takeaways

• Consistency > perfection
• Structure your training around your life—not the other way around
• Hard days should be hard, easy days should be easy
• Progression and specificity matter as race day approaches
• Mental preparation is just as important as physical training

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

Many endurance athletes avoid strength training because they fear it will make them bulky, slow them down, or interfere with endurance performance. But is that fear actually justified?

In Episode 75 of The Endurance Athlete Journey, Coaches Justin and Katie explore one of the most misunderstood topics in endurance sports: the difference between building muscle and building strength.

They explain how strength training supports endurance performance by improving durability, reducing injury risk, and helping athletes maintain long-term training consistency. The conversation explores why hypertrophy (muscle growth) and strength development are not the same thing, and how endurance athletes can become stronger without gaining unnecessary mass.

Justin and Katie also discuss how training structure, recovery, and nutrition influence strength adaptations, and why strength training should complement—not replace—aerobic training.

If you're a runner, triathlete, or endurance athlete wondering whether lifting weights will hurt your performance—or help it—this episode provides clarity on how strength training fits into a smart endurance training plan.

Key Takeaways:

Strength and muscle are not the same thing
Muscle hypertrophy increases muscle size, while strength training often improves performance through neurological adaptations and better muscle recruitment.

Strength training improves durability and consistency
Stronger muscles, tendons, and connective tissue help endurance athletes reduce injury risk and maintain consistent training.

Endurance athletes rarely gain significant muscle mass
Without a caloric surplus and bodybuilding-style training volume, most endurance athletes become stronger without adding bulk.

Strength training complements aerobic training
Strength work supports swim, bike, and run training rather than replacing it.

Training methods should change throughout the season
Athletes may focus on strength development in the off-season and shift toward maintenance as endurance training volume increases.

Consistency is the true driver of endurance performance
Strength training helps athletes stay healthy enough to maintain uninterrupted training. 

Timestamps:
00:00 – Introduction: Muscle vs strength for endurance athletes
02:55 – Recap of previous episode on durability and injury prevention
09:00 – Why strength training matters for endurance athletes
11:19 – Physiological differences between building muscle and strength
14:22 – Progressive overload and safe strength progression
19:37 – Neurological adaptations and muscle activation
25:52 – Avoiding unwanted hypertrophy as an endurance athlete
31:36 – Periodization and strength training during race prep
35:32 – Nutrition, genetics, and muscle gain in endurance sports
48:32 – Integrating strength training without excessive fatigue
55:09 – Strength training for tendon and ligament durability
66:46 – Common strength training mistakes endurance athletes make
73:45 – Final thoughts and closing remarks

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Description:

One of the biggest barriers for beginners entering triathlon is the belief that they need thousands of dollars of equipment before they can even attempt their first race.

Carbon wheels. Aero helmets. $10,000 bikes. Smart goggles. High-end GPS watches.

It’s easy to look at the gear in the sport and start wondering:

“Do I even have what it takes to do this?”

In this episode of Triathlon 101: A Beginner’s Guide to Triathlon, Coach Justin breaks down exactly what gear you actually need to complete your first triathlon — and what equipment can wait until later.

The reality is much simpler than the industry might lead you to believe.

In this episode, we walk through each discipline of triathlon — swim, bike, and run — and discuss the gear essentials for beginners, common equipment myths, and the upgrades that can come later once your fitness and experience grow.

You’ll also learn:

• Why you don’t need a triathlon bike to start
• The simple swim gear beginners actually need
• How to choose running shoes that fit properly
• The biggest gear mistakes beginner triathletes make
• Why fitness matters far more than equipment

Because at the end of the day, your heart, lungs, and legs don’t know the price of your bike.

They respond to consistent training, recovery, fueling, and smart pacing.

If you’ve been feeling intimidated by the gear side of triathlon, this episode will help simplify the process so you can focus on what really moves the needle.

Train first. Upgrade later.

Timestamps:

00:00 - Welcome and overview of triathlon gear misconceptions
 01:02 - Why most beginners think they need expensive gear
 02:24 - Focus on training and simple setups for first races
 03:44 - Distinguishing needs vs. wants in gear purchases
 04:36 - Essential gear for race day: swim, bike, run
 06:43 - Basic swim equipment: goggles, swimsuits, caps
 11:28 - Optional swim training tools: paddles and pull buoy
 18:04 - Myths about needing a triathlon bike to start
 23:33 - Basic bike essentials and safety gear
 25:47 - Run gear: shoes, socks, and optional accessories
 28:50 - Common early mistakes in gear investment
 31:37 - Questions to ask before buying new gear
 33:13 - The role of performance tech vs. consistent training
 38:22 - Overcoming intimidation and the athlete support system
 39:43 - The true foundation of triathlon: movement, not money
 41:17 - Final encouragement: start where you are with what you have
 42:12 - Resources for ongoing support and coaching

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In Episode 73, Coach Justin and Coach Katie explore one of the most misunderstood topics in endurance sports: the role of body weight in performance. Athletes often hear that being lighter will make them faster—but the reality is far more complex.

Drawing from coaching experience, sports nutrition science, and personal stories from their own athletic journeys, Justin and Katie unpack the difference between weight, body composition, and durability. They discuss why focusing solely on the number on the scale can lead athletes down a dangerous path of under-fueling, injury, and declining performance.

The conversation dives into the concept of an “optimal performance range”, where strength, fueling, and body composition work together to support endurance training. They also address the risks of Relative Energy Deficiency in Sport (RED-S) and explain why endurance athletes should prioritize proper fueling and training over chasing a specific body weight.

Whether you're training for your first race or pursuing a long-term endurance journey, this episode will challenge the way you think about weight, performance, and health.

Key Takeaways:

1. Weight alone does not determine performance

The number on the scale only tells part of the story. Body composition, strength, and fueling habits matter far more than weight by itself.

2. There is an optimal range, not a perfect number

Each athlete has a performance “sweet spot” for weight and body composition. Being either above or below that range can negatively impact performance.

3. Strength improves durability

In endurance sports, durability and consistency matter more than pure speed. Building strength helps the body absorb training stress and remain injury-resistant.

4. Under-fueling can destroy performance

Athletes who restrict calories in pursuit of weight loss often experience an initial improvement followed by rapid performance decline and injury risk.

5. RED-S affects both men and women

Relative Energy Deficiency in Sport can lead to hormonal disruptions, bone density loss, fatigue, and injury when athletes chronically under-fuel.

6. Body composition matters more than body weight

Increasing muscle while reducing excess body fat can improve performance without significant weight loss.

7. Most athletes should not compare themselves to elite body types

Elite endurance athletes often have specific genetic traits. Recreational athletes should focus on training consistency and proper fueling rather than chasing an unrealistic body composition.

8. The best performance strategy

Focus on:

• Smart training
• Adequate fueling
• Strength training
• Recovery and sleep

Weight will often regulate itself when these fundamentals are in place.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Road to Grandma’s Marathon: Week 1 – Laying the Groundwork

In this kickoff episode of Road to Grandma’s Marathon, Katie pulls back the curtain on her personal training journey as she prepares for the 2026 Grandma’s Marathon.

With 30 years of running experience, 12 marathons, a 50-mile ultra, collegiate competition at University of Colorado Boulder, and a career as a registered dietitian specializing in sports nutrition, Katie brings both professional expertise and real-life vulnerability to this series.

In this first episode, she shares:

• How she’s structuring this marathon build differently
• The mental and physical challenges she anticipates
• Lessons learned from past races
• Early struggles with sleep, stress, and fueling
• The balance of training, motherhood, work, and recovery

This series isn’t about perfection—it’s about honesty. Whether you’re training for a marathon, half marathon, 5K, or simply trying to build consistency, Katie hopes her process—wins and setbacks included—helps you navigate your own journey.

📝 Show Notes

1. Why This Series? (00:00)

• Introducing Road to Grandma’s Marathon
• Creating transparency around training, fueling, adaptation, and mindset
• Using personal experience to help others learn

2. Katie’s Running Background (5:00)

• 30 years in the sport starting at age 12
• 12 marathons + countless other races including a 50 mile ultra
• Competed in college at University of Colorado Boulder
• Transitioned briefly into triathlon

Key Theme: Longevity, evolution, and learning through experience

3. Nutrition & Professional Background (12:00)

• Undergraduate degree in kinesiology/exercise science
• Master’s in nutrition from Colorado State University
• Registered dietitian since 2012
• Specializes in sports nutrition and endurance athletes

4. Training Philosophy for This Marathon Build (18:00)

Overall Structure:

• Early block: Build speed (5K/10K focus)
• Later block: Transition to marathon-specific work
• Final weeks: Heavier emphasis on marathon pace efforts

What’s Different This Time?

• More progressive long runs
• Longer continuous blocks at marathon pace
• Focus on improving miles 20–26 resilience

Goal: Arrive at mile 20 feeling strong enough to hold pace—not just survive.

5. Current Weekly Training Snapshot (30:00)

• Mileage building toward 60–70 miles/week
• Alternation workout 
• Progression run
• Speed ladder intervals
• Threshold sessions
• 15-mile long run
• 2–3 strength sessions weekly
• Introducing passive heat training (hot tub sessions 3x/week)

6. Early Challenges Identified (35:00)

1. Overtraining & Stress

• Triggered stress response and poor sleep cycle
• Managing Hashimoto’s thyroid condition adds complexity

Lesson: Cortisol + underfueling + life stress = recipe for recovery disruption.

2. Sleep Struggles

• Prioritizing wind-down routine
• Reducing news/social media at night
• Recovery is critical

3. Fueling Challenges

• Challenge: appetite suppression and busy schedule during heavy training
• Solution: proactive meal prep

7. Life Variables

• Six-year-old

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Podcast Description

In Episode 71 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie take a step away from training metrics and performance science to explore a deeply personal topic: athlete identity

 What does it mean to call yourself a runner, triathlete, or endurance athlete? Why do so many athletes feel the need to qualify themselves as “slow,” “not a real runner,” or “just doing this for fun”? And what happens when injury, burnout, or life circumstances threaten to take the sport away?

 Drawing from their own experiences—Justin’s post-surgery transformation and identity shift, and Katie’s burnout and collegiate running identity crisis—they unpack both the power and the potential pitfalls of identifying as an athlete.

This episode dives into:

• The role of social media in shaping (and distorting) athlete identity
• The impact of self-talk and internal narratives
• Imposter syndrome in endurance sports
• Over-identification with performance
• How injury can trigger identity loss
• Why diversifying your identity may protect your mental health

If you’ve ever questioned whether you’re “really” a runner… or feared who you’d be without your sport… this conversation is for you.

 Key Takeaways

• You don’t need approval to be an athlete. If you run, you’re a runner. Pace does not determine identity.
• Self-talk shapes performance. Labeling yourself as “slow” or “not athletic” reinforces those limits.
• Social media can distort reality. Most athletes post highlights—not struggles.
• Identity can be empowering—but risky. When your entire identity rests on sport, injury can feel like a personal crisis.
• Over-identification with performance metrics can undermine fulfillment.
• Athlete identity develops over time. It’s not automatic—it’s intentional.
• Mental adaptation is just as important as physical adaptation.
• Diversify your identity. You are more than your sport—and that’s a strength, not a weakness.
• Injury can be a teacher. It often reveals how deeply the sport is tied to who you believe you are.
• Confidence begins internally. Your internal narrative matters more than external validation.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

Can you really train for a triathlon with a busy life?

In Episode 4 of Triathlon 101, Coach Justin breaks down one of the most common fears beginners have: not having enough time. If you picture 15–20 hour training weeks, 4:00 a.m. alarms, and overwhelming brick workouts, this episode will reset your expectations.

You don’t need unlimited time to prepare for your first sprint triathlon. What you need is structure, consistency, and a plan that fits your life instead of fighting against it.

In this episode, you’ll learn realistic weekly time commitments for sprint and Olympic distances, why more training isn’t always better, common time-management mistakes beginners make, and how to structure a simple 8-week minimalist training plan. Coach Justin also walks through two real-life scenarios—parents with kids and professionals who travel for work—and how they can successfully train without sacrificing their responsibilities.

Triathlon isn’t about surviving the biggest race possible. It’s about building confidence and momentum.

Key Takeaways

• You can prepare for a sprint triathlon in 4–5 hours per week.
• Olympic distance training typically ranges from 5–8 hours per week.
• Consistency beats occasional “epic” workouts.
• Missed workouts should not be stacked or overcompensated for.
• Confidence should come before performance for beginners.
• Brick workouts are about experience, not extra fitness.
• Training should fit into your lifestyle like puzzle pieces—not force your life to adjust around it.
• Flexibility within your plan increases sustainability.
• A lighter week during travel will not ruin your progress.
• Starting small builds long-term momentum.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In Episode 69 of The Endurance Athlete Journey Podcast, Coaches Justin and Katie dive into one of the most commonly used — and often misunderstood — performance tools in endurance sports: caffeine.

What started as a personal question about weight gain and sleep turned into a deeper discussion on how caffeine actually works in the body, how it impacts training performance, and how it may be quietly affecting recovery through disrupted sleep quality.

The coaches break down caffeine dosing strategies, race-day protocols, tolerance and genetics, withdrawal considerations, and the difference between masking fatigue and enhancing performance. They also explore when caffeine can be a powerful tool — and when it might be undermining your long-term progress.

If you use caffeine before workouts, during races, or throughout the day, this episode will help you think more strategically about how and when to use it.

Key Takeaways:

• Caffeine works by blocking adenosine, reducing perceived fatigue and increasing alertness. 
• Optimal performance dosing typically falls between 3–6 mg per kg of bodyweight, but this is highly individualized. 
• Genetics and tolerance significantly impact how caffeine affects you — some athletes metabolize it quickly, others slowly. 
• Timing matters: taking caffeine strategically mid-to-late race may be more effective than front-loading it. 
• Once you start caffeine intake during a race, stopping abruptly can lead to a performance crash. 
• Caffeine may improve perceived exertion, endurance, and neuromuscular output — but it does not replace proper fueling. 
• Even if you fall asleep easily, caffeine can reduce deep sleep quality and recovery. 
• Caffeine withdrawal before a race is generally not recommended unless it has been tested in training. 
• Recovery gains happen during sleep — not during workouts — so caffeine strategy must account for long-term performance. 

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

This episode is all about being an education consumer of dietary supplements! 

In this episode, Katie dives deep into the world of dietary supplements, particularly in the context of endurance sports. She discusses the necessity and safety of supplements, the benefits and risks associated with their use, and the importance of being an informed consumer. The conversation covers the regulatory landscape of supplements, potential health risks, and how to choose safe and effective products. Katie emphasizes the significance of understanding dosage, forms of supplements, and interactions with medications, while also warning against misleading marketing claims. The episode concludes with practical advice for athletes considering supplement use.

Takeaways

• Supplements can help meet nutritional needs but are not always necessary.
• The supplement industry is less regulated than pharmaceuticals.
• Consumers should research supplements to ensure safety and efficacy.
• Third-party testing can help verify supplement safety.
• Not all supplements are effective; dosage matters.
• Natural does not always mean safe; contamination is a risk.
• Be cautious of proprietary blends in supplements.
• Marketing claims can be misleading; skepticism is key.
• Consider dietary sources before opting for supplements.
• Consult with professionals for personalized supplement advice.

Helpful resources:

WADA Anti-doping list of banned substances

Examine.com 

FDA info on dietary supplement regulation

NIH dietary supplement fact sheets

NSF for sport certified product search 

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Podcast Episode Description:

In Episode 67 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie dive into one of the most debated and often avoided topics in endurance sports: strength training. For many runners, cyclists, and triathletes, the weight room feels intimidating, unnecessary, or simply impossible to fit into an already packed training schedule. But is skipping strength training actually holding you back?

In this foundational episode, Justin and Katie unpack why strength training isn’t about becoming a bodybuilder — it’s about durability, injury resistance, efficiency, and long-term athletic longevity. They explain the difference between working a muscle and building one, why endurance sports can be inherently catabolic, and how neglecting strength can lead to the frustrating cycle of overuse injuries and stalled progress.

If you want to race stronger, recover better, and stay in the sport for decades — this episode starts the conversation you can’t afford to ignore.

 Key Takeaways

• Strength training supports endurance performance — it doesn’t replace it.
• Endurance training alone can be catabolic, leading to muscle breakdown over time.
• Stronger muscles, tendons, and ligaments improve durability and reduce injury risk.
• Many overuse injuries stem from muscular imbalances and poor movement control.
• Strength training enhances efficiency and fatigue resistance late in races.
• Healthy aging and long-term athletic longevity require intentional muscle maintenance.
• Common barriers include time constraints, fear of injury, gym intimidation, and soreness — but these can be managed with smart programming.
• Start conservatively. Consistency beats intensity in the beginning.

Chapters

00:00 Introduction to Strength Training for Endurance Athletes

08:22 The Importance of Strength Training

16:16 Understanding Muscle Structure and Function

23:48 The Catabolic vs. Anabolic State

30:22 Conclusion and Key Takeaways

30:54 Muscle and Bone Health in Aging Athletes

32:10 Understanding the Risks of Running Without Strength Training

34:02 The Role of Strength Training in Injury Prevention

35:27 Gradual Loading and Tissue Remodeling

36:36 Benefits of Strength Training for Endurance Performance

38:44 Addressing Muscle Imbalances and Mobility

41:29 Fatigue Resistance and Strength Training

43:36 Long-term Durability and Healthy Aging

45:00 Overcoming Barriers to Strength Training

54:33 The Time-Crunched Athlete's Dilemma

56:34 The Importance of Strength Training

58:02 Implementing Strength Training into Endurance Training

01:00:02 Learning from Experience: The Journey to Strength Training

01:02:49 The Shift to Strength Training: Personal Stories

01:06:31 Getting Started with Strength Training

01:10:29 Advice for Beginners in Strength Training

01:15:17 The Simplicity of Strength Training for Endurance Athletes

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

How fit do you actually need to be to start triathlon? In Episode 3 of Triathlon 101: A Beginner’s Guide to Triathlon, Coach Justin breaks down one of the most common barriers keeping athletes on the sidelines: the belief that they’re “not ready yet.” From minimum fitness versus ideal fitness to realistic swim, bike, and run benchmarks for a sprint triathlon, this episode reframes what readiness really looks like. You’ll learn why training exists in the first place, why consistency matters more than intensity, and what to expect on race day as a first-time triathlete. If you’ve been waiting to feel ready before starting, this episode is your reminder that triathlon doesn’t require readiness—it builds it. 

Key Takeaways:

• Triathlon doesn’t require readiness—it builds it
• Sprint triathlons are designed for learning
• Minimum fitness is far lower than people assume
• Comfort and composure matter more than speed
• Consistency beats intensity every time
• Your first race is about experience, not execution

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary: 

In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue their “Mastering the Fundamentals of Running” series by breaking down the true purpose and value of the long run. Rather than focusing solely on marathon or Ironman training, they explore how long runs benefit athletes across all race distances—from 5Ks to long course triathlon—while emphasizing that long runs are not one-size-fits-all. The conversation covers how to define a long run (time vs. distance), the physiological adaptations it creates, and why durability, recovery, and consistency matter more than simply logging big mileage. Coaches Justin and Katie also challenge common misconceptions, discuss when long runs may not be appropriate, and explain how smart progression builds both physical resilience and mental toughness without increasing injury risk. 

Key Takeaways:

·       A “long run” should be defined relative to the athlete, not by a fixed distance or mileage standard. 

·       Time-based long runs can better manage training stress, recovery, and real-world scheduling than mileage alone. 

·       The biggest benefits of long runs are increased durability, musculoskeletal resilience, and mental toughness—not just cardiovascular fitness. 

·       Long runs help develop mitochondrial density and metabolic efficiency, improving endurance performance across race distances. 

·       Athletes are more often limited by their ability to recover from long runs than their ability to complete them. 

·       Consistency matters more than epic single sessions; a long run that derails the rest of the week is counterproductive. 

·       Long runs build mental skills such as pacing, discomfort management, and internal focus—especially important for triathletes who race without music. 

·       Progression and individualization are essential; long runs should be earned gradually, not forced prematurely. 

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Keywords
Creatine, endurance sports, nutrition, supplements, athletic performance, sports dietitian, muscle recovery, cognitive function, training, health

Summary
In this deep dive into creatine for endurance sports, Katie, a registered dietitian and running coach, explores the benefits, mechanisms, and myths surrounding creatine supplementation. She emphasizes the importance of a solid nutritional foundation before considering supplements, discusses the safety and effectiveness of creatine, and shares personal experiences with its use. The conversation also touches on the potential cognitive benefits of creatine, particularly for those under mental stress or sleep deprivation.

Takeaways

• Creatine is beneficial for high-intensity workouts.
• No supplement can replace a healthy diet and training.
• Creatine helps regenerate ATP, the energy currency of cells.
• Vegetarians and vegans may benefit the most from creatine supplementation.
• Creatine monohydrate is the most researched and effective form.
• Water retention can occur with creatine use.
• Creatine does not enhance aerobic performance
• Creatine may improve cognitive performance under stress.
• Always choose supplements that are third-party tested.
• Creatine can enhance strength and power output.
• Personal experiences with creatine can vary among individuals.

Sound Bites

• "Creatine isn't magic, but it has benefits."
• "No supplement replaces a healthy diet."
• "Creatine may help with cognitive performance."

Chapters

00:00 Introduction to Creatine and Endurance Sports

02:50 Understanding Creatine: Mechanism and Benefits

06:10 Creatine Sources and Dietary Considerations

08:57 Research Insights: Safety and Effectiveness of Creatine

11:51 Myths and Misconceptions about Creatine

14:45 Potential Side Effects of Creatine

18:07 Creatine for Endurance Athletes: Is It Worth It?

20:58 Personal Experiences with Creatine

23:50 Creatine and Cognitive Function

27:10 Conclusion and Final Thoughts on Creatine

A few resources to consider:

https://examine.com/supplements/creatine

Creatine and cognitive performance with sleep deprivation: https://www.nature.com/articles/s41598-024-54249-9

Review of common safety concerns with Creatine: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1682746/full

Creatine supplements for endurance athletes: https://pubmed.ncbi.nlm.nih.gov/37096381/

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Keywords: athlete immunity, immune system, nutrition, supplements, training, illness, health, endurance athletes, immune support, wellness

Summary:
In this episode, coaches Justin and Katie discuss the relationship between athletes and their immune systems, particularly during the winter months when illnesses are prevalent. They explore various strategies to support immune health, including the importance of sleep, stress management, nutrition, and the role of supplements. There is nothing that can totally prevent illness, but fueling properly and certain supplements can help support immune health and reduce the length of illness. The conversation emphasizes the need for athletes to listen to their bodies and adjust their training accordingly, especially when feeling unwell. The episode concludes with key takeaways on maintaining a balanced approach to health and training.

Takeaways:

• Athletes are more susceptible to illness during high training volumes.
• Sleep is crucial for immune health and recovery.
• Stress can weaken the immune system, making athletes more vulnerable.
• Nutrition plays a vital role in supporting immune function.
• Adequate protein intake is essential for immune health (along with adequate fueling in general)
• Zinc and vitamin C might help reduce the severity of illness.
• Hydration is important, especially when feeling sick.
• Moderate exercise enhances immune activity, but excessive training can suppress it.
• Listening to your body is key in managing health and training.
• It's normal for athletes to get sick; managing it effectively is important.

Sound Bites:

• "What can you do to keep yourself healthy?"
• "Stress can compromise our immune system."
• "Exercise enhances immune activity."

Chapters

00:00 Strategies for Maintaining Immunity

01:43 Nutrition's Role in Immune Health

13:27 Understanding Immune Support Supplements

14:41 Nutrition's Role in Immune Health

16:52 The Impact of Exercise on Immunity

21:24 Adjusting Supplements When Feeling Ill

24:02 Managing Training and Illness

Resources: 

https://www.gssiweb.org/sports-science-exchange/article/nutrition-and-athlete-immune-health-a-new-perspective

Review- Sports and Immunity, from the recreational to the elite athletes: https://www.sciencedirect.com/science/article/pii/S2666991924000484

NAC- https://pmc.ncbi.nlm.nih.gov/articles/PMC8234027/

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

For many aspiring triathletes, the swim is the single biggest barrier to getting started. In this episode of Triathlon 101, Coach Justin addresses one of the most common questions he hears: Do you need to be a good swimmer to do a triathlon? The answer may surprise you. This episode breaks down the difference between swimming fear and swimming skill, explains why open water feels so intimidating compared to the pool, and explores how wetsuits, buoyancy, and race-day rules make the swim far more accessible for beginners than most people realize. Justin also outlines what “good enough” swimming actually looks like in sprint and Olympic-distance triathlons and walks through a practical, step-by-step progression for building comfort and confidence in the water. If fear of the swim has been holding you back from signing up, this episode is designed to help you move forward with clarity and confidence. 

Here is a tutorial on the Side stroke or side crawl swim stroke: 

https://www.youtube.com/watch?v=DgJxHQE9TPs

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary: In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the critical topic of illness and immunity, particularly relevant as the cold and flu season peaks in January. They discuss the common challenges athletes face when dealing with sickness, including how to adjust training plans and the importance of listening to one's body. The conversation emphasizes the 'neck rule'—a guideline for determining whether symptoms are above or below the neck, which can help athletes decide whether to continue training or take a break. They also share personal experiences with illness and training, highlighting the nuances of managing health while pursuing athletic goals.

The episode further explores practical strategies for boosting immunity and preventing illness, including the significance of rest, hydration, and nutrition. Coach Katie shares her recent experiences with illness, illustrating the complexities of training through sickness and the importance of recognizing when to push through and when to rest. The discussion is rich with insights on how to balance training demands with health considerations, making it a timely and valuable resource for endurance athletes navigating the challenges of winter sickness. In this episode, Coach Justin and Katie delve into the intricate relationship between exercise, illness, and immunity, particularly for athletes. They discuss the importance of recognizing when to rest versus when to engage in light activity, emphasizing that fresh air can be beneficial even during mild illness. The conversation highlights the significance of listening to one's body and understanding the symptoms that warrant a break from training, such as fever, persistent cough, and extreme fatigue. They also share personal anecdotes about their experiences with illness and racing, illustrating the challenges athletes face when trying to balance training with health.

Keywords: endurance training, illness and immunity, athlete health, training adjustments, neck rule, boosting immunity, cold and flu season, athlete wellness, sports nutrition, exercise immunity,  training and illness, fresh air benefits, nutrition for immunity, rest and recovery, immune system support, athlete wellness, training load, illness prevention

Takeaways

• "If you're feeling sick, listen to your body."
• "The neck rule helps determine if you should train or rest."
• "Adjust your training based on how your body feels during workouts."
• "Rest is crucial for recovery, especially during illness."
• "Monitoring HRV can provide insights into your health status."
• "Don't let devices dictate your training decisions; listen to your body instead."
• "It's important to differentiate between training fatigue and illness symptoms."
• "Personal experiences can guide future decisions about training and health."
• "Communicate openly with your coach about how you're feeling." 
• Fresh air and sunshine can aid recovery during mild illness.
• Listen to your body; know when to rest.
• Light activity can be beneficial if you're not severely ill.
• Avoid racing if experiencing significant symptoms.
• Nutrition plays a crucial role in supporting the immune system.

Resources/Research:

IOC guidelines on illness 

Open air treatmen

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary
In this episode, Katie dives deep into the world of sports nutrition, distinguishing it from general dietary guidelines. She emphasizes the unique nutritional needs of athletes, explaining how their requirements differ based on activity levels and training intensity. Katie critiques the new USDA dietary guidelines, suggesting that they may not adequately support athletes' energy and carbohydrate needs. She also discusses the importance of understanding the difference between sports dietitians and nutritionists, highlighting the qualifications and expertise necessary for effective nutritional guidance. Throughout the episode, Katie provides practical insights into meal planning for athletes and the significance of tailored nutrition for optimizing athletic performance.

Keywords
sports nutrition, dietary guidelines, athletes, nutritionist vs dietitian, meal planning, carbohydrate needs, performance optimization, nutrition advice, healthy eating, dietary recommendations

Takeaways

• Sports nutrition is tailored specifically for athletes' needs and is different than nutrition for the general population
• The new dietary guidelines may not meet the energy demands of active individuals.
• Understanding the difference between a nutritionist and a dietitian is important if you are seeking expert advice in sports nutrition. 
• Athletes often require more carbohydrates than the general population.
• Meal frequency and timing are essential for optimal performance.

Sound Bites

• "Sports nutrition is really focused on athletes."
• "Dietary guidelines may not meet athletes' needs."
• "If someone is so certain, that's a red flag."

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Podcast Episode Description:

In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue the goal-setting conversation by diving into goal execution—the often-overlooked skill that determines whether motivation turns into lasting results or burnout. Using real-world examples from nutrition and training, they explore how excitement around new goals can lead to overly aggressive strategies, unsustainable habits, and injury or frustration. The conversation focuses on building sustainable, repeatable behaviors, managing expectations, and aligning nutrition and training goals in a way that supports long-term progress rather than short-term extremes. Whether you’re setting New Year goals, returning to training, or trying to improve consistency, this episode provides a grounded, coach-driven framework for executing goals the right way.

Key Takeaways:

• Goal execution matters more than goal setting when it comes to long-term success
• Overexcitement often leads to overly aggressive training or restrictive nutrition plans
• Sustainable progress requires managing intensity, volume, and expectations
• Restrictive diets and training streaks can increase the risk of burnout or injury
• Cyclical and flexible approaches to nutrition improve adherence and mindset
• Training plans should be written in pencil, not pen, and adjusted as feedback appears
• Returning to activity should prioritize consistency over ambition
• Aligning nutrition goals with training demands is critical for performance and recovery
• Ego-driven goals can derail progress if not checked early
• Success is measured by consistency over time, not perfection week to week

 Link to the new USDA food guidelines: https://realfood.gov/

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

Coach Justin brings you the first episode of a new series called Triathlon 101: A Beginner’s Guide to Triathlon, where he tackles one of the most common—and overwhelming—questions new athletes face: What race distance should I start with? Drawing from his experience as a coach and endurance athlete, he challenges the pressure of “Ironman culture” and explains why starting shorter is often the smartest path to long-term success. This episode reframes your first triathlon as a learning experience rather than a stress test, breaking down how background, goals, lifestyle, and time commitment should influence your decision. Whether you’re coming from running, cycling, swimming, or starting from scratch, Coach Justin offers a practical, confidence-building approach to choosing a race distance that supports consistency, enjoyment, and longevity in the sport. 

Takeaways:

• Your first triathlon should build confidence, momentum, and enjoyment, not overwhelm you
• Starting with the shortest appropriate distance supports long-term success and reduces burnout
• Athletic background (runner, cyclist, swimmer, or beginner) matters when choosing a race distance
• Training time and lifestyle fit are just as important as physical ability
• Swim anxiety is common and should be factored into distance selection
• Shorter races allow faster learning of skills like pacing, transitions, and nutrition
• Long-course racing is inspiring—but often inappropriate early in the journey
• Ego-driven distance choices frequently lead to injury, frustration, or quitting
• Momentum and positive race experiences fuel long-term growth
• Distance does not define legitimacy—preparation and execution do

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In Episode 57 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie kick off the new year with a deep dive into goal setting for endurance athletes. They explore how to create meaningful, realistic, and trackable goals that go beyond race results, emphasizing the importance of process-oriented habits like recovery, nutrition, mobility, and consistency. Drawing from their own experiences and coaching philosophies, they discuss how to balance performance goals with lifestyle demands, why goals should evolve throughout the season, and how small, often-overlooked details can be the difference between stagnation and long-term progress. This episode offers practical insight to help athletes set goals they can actually sustain—and enjoy—throughout the year.

Key Takeaways from the Episode

• Goals should include both quantitative (performance-based) and qualitative (process-based) elements
• Outcome goals alone can lead to disappointment; process goals build consistency and resilience
• Realistic goal setting requires an honest look at time availability, life demands, and recovery
• Goals should be reassessed and adjusted as training progresses—up or down as needed
• Small habits like mobility, self-care, hydration, and fueling often limit progress more than training volume
• Treat recovery and self-care like workouts by scheduling and tracking them
• SMART goals help turn big ambitions into actionable, measurable steps
• Enjoying the journey—not just the outcome—is key to long-term athletic growth

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:
In this Year in Review episode of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie reflect on their 2025 seasons, sharing honest insights into training volume, race performances, injuries, recovery, and lessons learned along the way. They break down personal stats, highlight key wins and challenges, and discuss how consistency, smart adjustments, and mindset shaped their year as both athletes and coaches. The episode also celebrates the podcast’s first year, offers a behind-the-scenes look at its growth, and looks ahead to 2026 goals—including upcoming races, training focus areas, and new content ideas—making this a valuable and relatable listen for endurance athletes planning their own year ahead. 

Takeaways:

• 2025 was a year of consistency, learning, and adaptation for both coaches, with strong training volume but necessary adjustments due to life, health, and injury.
• Coach Katie logged over 2,300 miles of running, emphasizing consistency and speed development after her spring marathon, which she believes will pay off in future marathon performance.
• Marathon success isn’t just about mileage—sleep, stress management, fueling, and mental pressure played a major role in race-day outcomes.
• Post-marathon recovery can be unpredictable; illness, fatigue, and life events can delay a return to training even when fitness is high.
• Speed-focused training and shorter races can be a powerful way to build long-term endurance performance and prevent burnout.
• Coach Justin completed nearly 700 hours of training across swim, bike, run, and strength, highlighting the demands of triathlon training.
• Strength training made up a significant portion of Justin’s year and contributed to improved durability, bike power, and run resilience.
• Gravel cycling proved to be a valuable cross-training tool, improving bike handling, strength, and confidence while reducing mental burnout.
• The run-walk method can be an effective and ego-free strategy for maintaining consistency, managing injuries, and improving long-distance performance.
• Swimming progress came from improved muscular endurance and consistency rather than raw speed, with plans to focus on speed development in 2026.
• Both coaches emphasized the importance of reflection—tracking data, reviewing training honestly, and learning from setbacks.
• Looking ahead to 2026, the focus will be on smarter race preparation, better sleep and recovery strategies, and sharing more behind-the-scenes training content with listeners.
• The podcast’s first year was driven by passion rather than monetization, with a strong emphasis on community, education, and athlete support.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this episode of The Endurance Athlete Journey Podcast, we dive into how endurance athletes can strategically set their race calendar for the season ahead. We discuss the importance of choosing races that align with your goals, fitness level, and life demands, rather than overloading your schedule. You’ll learn how to balance “A,” “B,” and “C” races, why more races don’t always mean better results, and how proper planning supports consistent training, recovery, and long-term performance. Whether you’re a runner or triathlete, this episode will help you build a race calendar that sets you up for success instead of burnout.

Takeaways:

• Setting your race calendar should start with your overall goals, not the number of races you want to do
• Athletes often over-schedule races, which can limit fitness development and increase burnout
• Choosing races should account for life stress, time availability, and recovery capacity, not just motivation
• Using A, B, and C race categories helps prioritize training focus and manage expectations
• An “A race” should anchor the season and guide the structure of the training plan
• B and C races can be used as training opportunities, not peak performances
• Racing too frequently can interrupt consistent training and long-term progress
• The race calendar should allow adequate build phases, recovery periods, and mental breaks
• Choosing not to race because of fear of failure could cause you to miss out on physical, mental, emotional, and spiritual growth opportunities.
• Flexibility is important — race plans may need to change as fitness, health, or life circumstances change
• A well-planned race calendar supports consistency, confidence, and sustainable performance

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Keywords: metabolic efficiency, metabolic flexibility, endurance training, nutrition, training strategies, aerobic capacity, lactate threshold, fasted training, strength training, endurance athlete

Takeaways

• Metabolic efficiency is the ability to burn fat at higher intensities.
• Metabolic flexibility allows fluid/easy switching between fat and carbohydrate burning as needed during exercise. 
• Base building through easy and steady state miles is crucial for metabolic efficiency.
• Training peaks can help track fat and carbohydrate expenditure during workouts.
• Zone three training can be beneficial for endurance athletes.
• Fasted training should be approached with caution and is more suitable for advanced athletes.
• Strength training enhances fatigue resistance and metabolic efficiency.
• Progressive workouts help maintain pace and improve metabolic flexibility.
• Lactate threshold training is essential for clearing lactate and improving performance.
• Building a strong aerobic base takes time and patience.

Summary
In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie delve into the concepts of metabolic efficiency and flexibility, exploring their significance in endurance training. The discussion is divided into two parts: the first focuses on nutrition and the second on training strategies. Key insights include the importance of base building, the role of strength training, and the benefits of progressive workouts. The coaches emphasize the need for patience and a solid foundation before implementing advanced strategies like fasted training and lactate threshold workouts.

Sound Bites

• "Training peaks can help track fat expenditure."
• "Building a strong aerobic base takes time."
• "Progressive workouts help maintain pace."

Chapters
00:00 Recognizing Red Flags in Training and Nutrition

15:01 Building Aerobic Base and Training Strategies

24:28 Understanding Fasted and Low Glycogen Runs

34:18 Incorporating Strength Training for Endurance

41:47 Lactate Threshold and Metabolic Flexibility

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this final recap of Ironman Florida 70.3, Coach Justin reflects on his 16-week journey preparing for and completing the race on December 14, 2025. Despite battling a significant injury and overcoming mental and physical hurdles, Justin shares insights into his training metrics, race day experiences, and personal challenges. He highlights the importance of perseverance, faith, and the support of family, friends, and teammates. This emotional journey showcases not only the highs and lows of endurance sports but also the transformative power of commitment and resilience. Subscribe for more training tips, race stories, and inspiration!

Coach Justin hosted his race report and all of the Ironman Florida 70.3 related content on the Tabula Rasa Racing website. The link to the Ironman Florida 70.3 content is below. Here you will find all of the weekly videos, weekly training summary graphics, and the weekly training plan (pdf) he followed for this preparation for the race. The race report is included in pdf download section of the page.  

https://tabularasaracing.com/ironman-florida-70-3

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

Join Coaches Justin and Katie on this episode of the Endurance Athlete Journey Podcast as they dive into the concepts of metabolic efficiency and metabolic flexibility. In the first part of this two-part series, Katie leads a comprehensive discussion on the nutritional strategies behind improving the body's ability to burn fat and switch between fuel sources. The conversation covers the science behind 

• Fat and carbohydrate utilization
• Benefits and limitations of being fat-adapted for endurance athletes 
• Importance of balancing performance with overall health
• Explore practical approaches to fueling
• Impacts of different dietary strategies on training 
• Key signs to look for when assessing your own metabolic adaptations. 

Whether you're an endurance athlete preparing for a long-distance event or simply curious about optimizing your performance through nutrition, this episode offers valuable insights and actionable tips. Tune in for expert advice, real-world experiences, and a preview of the next episode focused on training strategies for metabolic health.

Additional References:

Louise Burke research on race walkers: https://pmc.ncbi.nlm.nih.gov/articles/PMC5407976/

Low carbohydrate, high fat ketogenic diets on the exercise crossover point and glucose homeostasis.  https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1150265/full

The Endurance Athlete Journey Podcast Episode 25: Periodizing Your Nutrition for Race Day Success: https://www.buzzsprout.com/2450527/episodes/17901870

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this episode of the The Endurance Athlete's Journey, Coach Justin takes listeners behind the scenes of his final preparations for Ironman Florida 70.3 in Haines City. He candidly discusses the physical and mental challenges of race week, including managing a lingering posterior tibia tendonitis injury, adapting his training during taper, and drawing strength from his faith and family support. Justin shares insights from swim and bike course previews, race-day strategies, and the value of trusting the process after a year-long commitment to training. He reflects on the importance of community and the motivation he receives from listeners, and invites those interested in coaching or connecting to reach out as he looks ahead to the next season.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Keywords: running, pregnancy, coaching, athlete stories, nutrition, postpartum, fertility, training, women in sports, endurance athletes

Takeaways

• Jen Fishman shares her journey as a runner and coach.
• Running experiences can vary greatly during pregnancy.
• The importance of a supportive coach-athlete relationship.
• Women often face unique challenges in sports and coaching.
• Pregnancy can impact running performance and training.
• Nutrition is crucial during pregnancy for both mother and baby.
• Stress can affect a woman's ability to conceive and train.
• Postpartum recovery requires patience and understanding.
• Listening to your body is essential during pregnancy and postpartum.
• Community support is vital for athletes navigating pregnancy.

Summary

In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie sit down with Jen Fishman, a running coach and athlete, to discuss her experiences with running through pregnancy. Jen shares her journey from being a non-athletic child to becoming a competitive runner and coach. The conversation delves into the challenges and joys of running during pregnancy, the importance of nutrition, and the impact of stress on fertility and training. They also touch on postpartum recovery and the unique experiences women face in the world of athletics. This episode aims to provide insights and support for athletes navigating the complexities of pregnancy and motherhood.

Chapters
00:00 Introduction to Jen Fishman's Journey

01:27 Jen's Running Background and Early Experiences

06:23 Navigating College Running and Coaching Dynamics

14:01 Transitioning Back to Running as an Adult

16:24 Experiences of Running During Pregnancy

21:50 Challenges of Pregnancy and Fertility

30:45 The Impact of Stress on Training and Pregnancy

37:28 Advice for Pregnant Runners and Coaching Considerations

46:14 Coaching During Pregnancy: A Unique Perspective

48:43 The Importance of Communication in Coaching

50:45 Maintaining Fitness During Pregnancy

53:38 Nutrition Needs for Pregnant Athletes

58:40 Adjusting Training Routines During Pregnancy

01:05:49 Sleep Challenges and Recovery in Pregnancy

01:11:35 Postpartum Considerations for Athletes

If you are interested in learning more about Jen as a running coach you can check out her profile on Team RunRun at this link: https://teamrunrun.com/coach/jen-fishman-fort-collins-running-coach/

She is also on Instagram @run.fish.run 

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

Coach Justin provides a comprehensive week 15 recap of his preparation for Ironman Florida 70.3, detailing his training and recovery strategies during the first week of taper. Despite dealing with posterior tibia tendonitis, he managed to complete all planned swim, bike, elliptical, and strength workouts, adjusting his approach to accommodate his injury and emphasizing recovery with physical therapy, massage, and mobility work. Justin describes successful wetsuit swim practices, focused tempo bike sessions, and purposeful elliptical workouts in place of running, while sharing personal insights about managing stress, trusting in his faith, and relying on his support team. He reflects on the importance of adaptability and maintaining a positive mindset as he heads into race week, expressing gratitude for the professionals who have helped him on his journey.

For additional content, visit https://tabularasaracing.com/ironman-florida-70-3

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In episode 48 of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie launch a sports-specific series focused on running, specifically exploring the balance between building endurance and improving speed. The discussion highlights the importance of aligning training approaches with individual goals, race distances, and personal experience levels. The coaches address common debates and misconceptions found in running communities, emphasizing that both endurance and speed can be developed, but the optimal mix depends on the athlete’s objectives and physical capacity. They also discuss the role of run-walk protocols, injury prevention, and the need for nuanced, personalized training plans rather than one-size-fits-all advice. Throughout the episode, Justin and Katie encourage listeners to ask questions, seek guidance, and remain open-minded, noting that effective training is highly individual and benefits from creativity and thoughtful coaching.

Takeaways:

• Endurance and speed training should align with specific goals.
• The race type influences whether to focus on endurance or speed.
• A run-walk protocol can be effective for many runners.
• Training plans can incorporate both endurance and speed elements.
• It's important to adjust training based on individual recovery and biomechanics.
• Consistency in running is key to improvement, but must be balanced with recovery.
• Not all runners can handle the same training frequency.
• Personal goals should dictate the training approach.
• Speed work can vary significantly based on race distance.
• Understanding one's own body and limits is crucial for effective training. There is no cookie cutter answer for training; it varies by individual.
• Training plans should be tailored to specific goals and experiences.
• Speed work is essential for improving performance in endurance sports.
• Incorporating hills can safely build strength and speed.
• Injury risks can increase with speed work, especially for beginners.
• Improvement can come from not slowing down as much during races.
• Strength training can be as important as speed work for new runners.
• Speed doesn't always mean running faster; it can be about increasing turnover.
• Embracing discomfort in training can lead to better performance.
• Understanding the nuances of training can help athletes reach their goals.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

In this week’s episode of the Ironman Florida 70.3 Endurance Athlete’s Journey, Coach Justin, delivers a candid update on the challenges and adaptations during week 14 of his training. Facing a significant setback with posterior tibial tendonitis in his left leg, Coach Justin shares how he navigated a week without running and limited cycling, relying instead on high-volume swim workouts using pull buoys and paddles, as well as strength training sessions—often with the help of his son. He discusses the mental and emotional hurdles of injury, the importance of focusing on what’s possible, and the need for patience and faith as race day approaches. The episode offers honest insights into injury management, the realities of endurance sports, and the value of calculated risk and family support. Coach Justin invites listeners to connect for coaching, resources, and shared community, reminding athletes everywhere that setbacks, adaptation, and growth are essential parts of the endurance journey.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Coach Justin shares a candid and emotional recap at the end of week 13 of his 16-week Ironman Florida 70.3 training plan. This week diverged from the usual detailed training updates due to a significant event: Justin experienced a sudden and severe injury to his lower leg, diagnosed as posterior tibial tendonitis after ruling out a stress fracture at an orthopedic clinic.

Despite managing to complete swim sessions (including valuable wetsuit practice), several bike and run workouts were missed. Justin describes the progression of his injury, the pain and frustration it brought, and his stubborn determination to push through before ultimately realizing rest was necessary. He shares insights from medical advice—no running, cycling, or elliptical for at least a week, with swimming and upper body strength work as his only options.

Throughout the episode, Justin reflects deeply on his emotional journey, questioning the balance between athletic ambition and faith. He relates his experience to the biblical story of Abraham, contemplating themes of sacrifice, trust, and personal growth. Justin emphasizes the importance of vulnerability, showing both the successes and struggles of endurance training, and encourages athletes to embrace setbacks as opportunities for learning and resilience.

Going forward, Coach Justin will focus on recovery, adapting his training plan, and trusting the process—both physically and spiritually. He invites listeners to join his journey, check out resources and coaching opportunities at tabularasaracing.com, and stay tuned for next week’s update as he navigates the challenges of tapering and preparation with renewed perspective.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary
In this episode, Coach Justin and Coach Katie discuss strategies for eating and training during the holiday season, focusing on mindful eating, managing holiday meals, and coping with the stress that often accompanies family gatherings. They provide practical tips for navigating Thanksgiving and Christmas, including how to enjoy festive foods without overindulging, the importance of maintaining a balanced diet, and the role of exercise as a healthy coping mechanism. The conversation emphasizes the need for athletes to adjust their training and eating habits during the holidays while also addressing the emotional aspects of food and family dynamics.

Takeaways

• Mindful eating can help manage cravings during the holidays.
• It's important to enjoy holiday foods without guilt.
• Plan meals ahead to avoid feeling overwhelmed by choices.
• Don't skip meals before big holiday dinners to prevent overeating.
• Use exercise as a healthy coping strategy, not a punishment.
• Be mindful of alcohol consumption during holiday gatherings.
• Trust your body to manage weight fluctuations after the holidays.
• Consider the emotional aspects of food and family gatherings.
• Balance indulgence with healthy choices
• Adjust training plans to accommodate holiday schedules.

Chapters

00:00 Introduction to Holiday Eating and Training

02:16 Understanding the Challenges of Holiday Eating

03:45 Mindful Eating Strategies for the Holidays

10:02 Navigating Thanksgiving: Tips and Strategies

28:09 Christmas and Multi-Day Celebrations: Managing Eating

28:52 Navigating Holiday Eating 

37:45 Mindful Eating During the Holidays

45:28 Healthy Ingredient Substitutions

49:05 Managing Multiple Family Meals

52:34 Training Considerations During the Holidays

53:07 Finding Balance During the Holidays

56:56 Creative Alternatives for Holiday Workouts

01:01:05 Training and Eating: A Healthy Relationship

01:02:35 Managing Holiday Anxiety and Stress

01:07:37 Coping Strategies Beyond Food

01:10:27 Community and Support

Resources from the podcast:

Research on the topic of meal sequencing

1. A review of recent finding on meal sequencing

2. The Metabolic Concept of Meal Sequence vs. Satiety

Mindful Eating Books (on Audible)

1. Intuitive Eating Book (highly recommended)

2. Also consider this option or

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Keywords

Motivation, endurance training, athlete coaching, seasonal training, fitness, mental resilience, training plans, athlete mindset, overcoming fatigue, performance improvement

Takeaways

• Maintaining motivation during seasonal changes is challenging.
• Coaches play a crucial role in motivating athletes.
• Understanding the difference between fatigue and lack of motivation is key.
• Setting a race date can help maintain training consistency.
• Finding small ways to stay active during off-seasons is important.
• Listening to motivational content can boost workout performance.
• Committing to a training plan helps prevent loss of fitness.
• External motivators can help some athletes stay on track.
• Building a solid foundation before a training plan is essential.
• Embracing discomfort can lead to personal growth and improved performance.

Summary

In this episode, Coach Justin and Coach Katie discuss the challenges of maintaining motivation in endurance training, especially during seasonal changes. They explore the distinction between fatigue and lack of motivation, the role of coaches in motivating athletes, and strategies for staying active during tough weather conditions. The conversation emphasizes the importance of commitment to training plans, the need for a solid foundation before starting a training cycle, and the value of embracing discomfort for personal growth. Listeners are encouraged to find ways to keep their training interesting and to recognize the impact of momentum on their fitness journey.

Sound Bites

• "You need to commit to your training plan."
• "The brain gives in before the body."
• "Momentum is a hard thing to maintain."

Chapters

00:00 Introduction to Motivation in Endurance Training

05:08 The Seasonal Struggle: Maintaining Motivation

09:30 Distinguishing Between Fatigue and Lack of Motivation

14:23 Strategies for Staying Motivated

20:39 Mind Tricks and Mental Strategies for Training

27:57 Final Thoughts on Motivation and Endurance Training

28:54 The Mental Battle of Motivation

31:37 Nostalgia and Music as Motivation

34:14 The Balance of Motivation and Rest

36:46 The Psychological Impact of Training Peaks

38:52 Coaching: Balancing Expectations and Empathy

43:33 The Role of Self-Motivation in Training

48:09 Embracing the Grind: The Importance of Hard Work

54:03 Finding Motivation in Long-Term Goals

59:34 The Importance of Consistency and Foundation

01:08:07 The Comfort Crisis: Growth Through Discomfort

Book mentioned during the episode: The Comfort Crisis- https://eastermichael.com/book/

Previous Episode on Mastering the "Off-season" https://www.buzzsprout.com/admin/2450527/episodes/18060855-episode-36-training-in-the-gap-approaches-to-mastering-the-off-season

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

In this week 12 recap of training for Ironman Florida 70.3, Coach Justin discusses his experiences during a rollback (recovery) week, where the goal was to reduce training volume and shed accumulated fatigue. He highlights the importance of structured training, adapting strategies and the confidence gained from race performance and effective bike training. Justin reflects on balancing training intensity, bike skills development, and the temptation to add unnecessary volume out of fear, ultimately choosing to trust his preparation process. The week reinforced the value of sticking to a well-considered plan, relying on faith, and preparing strategically as race day approaches, with two more high-volume weeks ahead before tapering begins.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary

In this episode of the Endurance Athlete Journey podcast, Coach Justin and Katie interview Jennifer Meister, a bariatric endurance athlete. Jennifer shares her inspiring journey from struggling with weight and health issues to becoming an active runner and triathlete. She discusses her decision to undergo bariatric surgery, the challenges she faced post-surgery, and how running has positively impacted her mental health and family life. Jennifer emphasizes the importance of starting small in fitness, the emotional aspects of weight loss, and the joy of being an active role model for her children.

Takeaways

• Jennifer's journey began with struggles related to weight and health.
• The decision for bariatric surgery was influenced by family health history.
• Post-surgery, Jennifer faced challenges with nutrition and emotional adjustment.
• Running became a significant part of Jennifer's life after surgery.
• She emphasizes the importance of starting small in fitness.
• Jennifer's experience highlights the emotional aspects of weight loss.
• She aims to be an active role model for her children.
• Jennifer balances her training with family responsibilities.
• Nutrition and fueling strategies are crucial for endurance athletes.
• The journey of fitness is ongoing and requires dedication.

Sound Bites

• "Running helps me manage my anxiety."
• "I want to be a better mom for my son."
• "Nothing worth doing is easy."

Chapters

00:00 Introduction to Jennifer Meister's Journey

03:22 Pre-Surgery Life and Decision for Bariatric Surgery

06:12 Surgery Experience and Initial Challenges

08:48 Emotional and Psychological Aspects Post-Surgery

11:35 Transitioning to Endurance Sports

14:27 Running Journey and Achievements

16:56 Fueling Challenges as a Bariatric Athlete

19:39 Navigating Nutrition and Carbohydrate Needs

22:22 Finding Balance in Endurance Training

31:35 Exploring Nutrition and Fueling Strategies

37:08 Balancing Family Life and Endurance Training

42:44 Morning Routines and Meal Planning for Busy Lives

46:02 The Mental Health Benefits of Running

52:41 Starting Your Endurance Journey: Advice for Beginners

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Coach Justin recaps week 11 of his Ironman Florida 70.3 training journey. He achieved his planned training volume with consistent session completion, emphasizing the importance of motivation and mental resilience throughout a high-volume schedule. Justin experimented with a new run/walk ratio, aiming to optimize recovery and performance. He discusses calculated risks in his training approach, including being intentionally undertrained for the run but overtrained for the bike and swim, and details his nutrition and equipment strategies. Personal insights reveal the challenges of balancing intense training, work, coaching, and relationships, highlighting gratitude for his wife's support. The week concluded with positive outcomes in running, cycling, swimming, and strength training, and a readiness for the upcoming rollback week to reduce fatigue and maintain progress.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary
In this episode, Coach Justin and Coach Katie discuss the often-overlooked role of fat in the nutrition of endurance athletes. They explore the different types of fats, their importance for energy and recovery, and how to incorporate healthy fats into a diet. The conversation also touches on the digestion of fats, their caloric density, and the significance of omega-3 fatty acids. The episode concludes with practical tips for athletes on how to balance fat intake with their training needs.

Takeaways

• Fat is a necessary nutrient for endurance athletes.
• Fat gets left out of the conversation sometimes.
• We need fat for energy and recovery.
• Fat contains more calories than carbs and protein.
• Healthy fats can help with inflammation.
• Fat is energy dense but hard to digest during exercise.
• We need a balance of all types of fats.
• Omega-3s are crucial for endurance athletes.
• Fat plays a supportive role in recovery.
• Incorporating healthy fats can improve satiety.

Chapters

00:00 Introduction to Fat's Role in Endurance Nutrition

03:38 Understanding the Basics of Fat

06:14 Types of Fats: Saturated vs. Unsaturated

08:48 The Importance of Fat in Endurance Training

11:24 Fat Digestion and Utilization During Exercise

14:01 The Challenges of Using Fat as Fuel

16:36 Carbohydrates vs. Fats: The Energy Debate

19:11 Practical Applications of Fat in Endurance Nutrition

28:08 Understanding MCT Oil and Its Role in Nutrition

30:52 Fat vs. Carbohydrates: Energy Sources During Exercise

33:24 Caloric Expenditure: The Balance of Fat and Carbs

36:16 Metabolic Flexibility: Testing and Improving Fat Utilization

38:47 The Importance of Dietary Fats for Athletes

41:06 Satiation and the Misconception of Low-Fat Foods

48:21 Identifying Healthy Fats: A Practical Guide

52:42 Understanding Fats: Types and Sources

55:10 Lean vs. Fatty Meats: Finding the Balance

57:44 Fats in Recovery: Role and Recommendations

01:02:52 The Importance of Omega-3s and Fat-Soluble Vitamins

01:08:32 Conclusion: Key Takeaways on Fats for Athletes

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this episode, Coach Justin reflects on the end of week 10 of the Ironman Florida 70.3 training plan. He discusses the consistency achieved over the past three weeks, adjustments made to his training regimen, and the importance of mental preparation. Coach Justin also shares insights on his nutrition strategy, the decision to downgrade from a half marathon to an 8K, and the significance of strength training in endurance sports. The primary focus for this week’s training was “specificity”. 

Takeaways:

• Consistency is key to successful training.
• Adjustments in training can lead to better performance.
• Mental preparation is as important as physical training.
• Nutrition plays a crucial role in endurance sports.
• Downgrading from a half marathon to an 8K was a strategic decision.
• Strength training is vital for endurance athletes.
• Training plans should be flexible to accommodate changes.
• Listening to your body is essential in training.
• Proper recovery is crucial for sustained performance.
• Belief in the training process is necessary for success.

Coach Justin's new wetsuit from Zoot Sports: Men's Manta Sleeveless Wetsuit - Marine Blue (www.zootsports.com)

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:
In this episode, Coach Justin and Coach Katie discuss the critical differences between exercising for fitness and training for performance. They explore definitions of fitness, the importance of structured training, and how to build a training program from scratch. The conversation emphasizes the significance of having specific goals and the necessity of purposeful training to achieve those goals. They also highlight the importance of strength training and the need for a solid foundation before progressing to more intense training regimens.

Takeaways:

• Fitness is the ability to control the movements of your body.
• There is a natural progression in training for endurance sports.
• Starting with a run-walk program is effective for beginners.
• Specific goals require structured training plans.
• Strength training is crucial for injury prevention and performance.
• The purpose of each workout should be clear and intentional.
• General fitness allows for more freedom in workout selection.
• Training for performance narrows the focus of workouts.
• You can't skip steps in training and expect to succeed.
• Building a strong foundation is essential for endurance athletes.

Here are two supplementary blogs written by Coach Justin on this topic.

• Training is Exercise with Serious Intentionality
• The Difference Between Exercise and Training

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

Coach Justin shares his journey through week nine of training for Ironman Florida 70.3, discussing the adjustments made to his training plan, the challenges faced, and the insights gained. He emphasizes the importance of balancing training volume with recovery, the role of faith in his athletic journey, and the significance of strength training in endurance sports.

Takeaways:

• Training volume increased but maintained balance with recovery.
• Removed lower body strength sessions because that source of stress is no longer necessary at this phase of the training plan.
• Craving for cheeseburgers led to considering iron level check.
• Importance of aero position for windy conditions in Florida.
• Strength training is crucial for endurance sports.
• Faith plays a significant role in Coach Justin's journey.
• Overcoming bike mechanical issues with determination.
• Adjusting training plans based on body signals and recovery needs.
• Sharing training insights and experiences to inspire others.
• No longer looking at triathlon in terms of what he has been able to achieve but instead using triathlon as a way to walk out his faith and trust in God and be thankful and grateful for what God has allowed him to achieve.

Here is the link to a previous podcast episode on the role of the brick training session: https://www.buzzsprout.com/2450527/episodes/17275271

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary
In this episode of the Endurance Athlete Journey Podcast, Coach Justin and Coach Katie discuss the importance of base fitness and how to maintain or improve fitness during the off-season. They explore various approaches to off-season training, the significance of setting goals, and the balance between maintaining fitness and enjoying the training process. The conversation emphasizes the need for some structure, but also some flexibility, and the importance of allowing time for recovery and enjoyment in fitness activities.

Takeaways

• Base fitness is crucial for maintaining performance during the off-season.
• Off-season training should not mean complete inactivity; it can be a time for recovery and enjoyment.
• Different athletes may require different approaches to off-season training based on their goals and fitness levels.
• Setting specific goals for the upcoming season can help maintain motivation during the off-season.
• Incorporating strength training during the off-season can build a solid foundation for future training.
• It's important to find enjoyment in training to prevent burnout and maintain long-term engagement.
• Athletes should consider their individual needs and preferences when planning their off-season training.
• Gradually ramping up training intensity and volume after a break is essential to avoid injuries.
• Maintaining a minimum level of activity during the off-season can help preserve fitness levels.
• Flexibility in training plans allows athletes to adapt to life changes and seasonal variations.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this episode, Coach Justin reflects on week eight of his training plan for Ironman Florida 70.3. He discusses his training strategies for this race and the importance of hill training as functional strength conditioning. He also discusses balancing swimming and upper body strength workouts as well as managing nutrition and weight during intense training periods. He also shares personal insights about the sacrifices made by loved ones in support of his athletic journey and reflects on future training plans as he prepares for upcoming races.

Takeaways:

• Hill training is essential for preparing for both hilly and flat races.
• Incorporating strength training is crucial for overall performance.
• Monitoring body response to training is key to avoiding injury.
• You cannot build speed unless you implement a specific focus for building speed 
• Endurance training may not always lead to immediate speed improvements.
• Nutrition plays a significant role in performance and weight management.
• It's challenging to train for performance and weight loss simultaneously.
• Acknowledging the support of loved ones is important in an athlete's journey.
• Maintaining strength training can aid in injury prevention.
• Adjusting training plans based on body feedback is essential.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this episode, Coach Justin and Katie interview Chris Bonts, a senior pastor and endurance athlete who shares his inspiring journey of transformation after undergoing bariatric surgery. Chris discusses the challenges he faced with weight loss, the importance of nutrition, and how he transitioned into endurance sports, culminating in his successful completion of an Ironman. He emphasizes the significance of support systems, the role of coaches, and the mental and physical barriers he overcame. Chris offers valuable advice for those considering bariatric surgery and pursuing an active lifestyle, highlighting that consistency and community are key to success.

Takeaways:

• Chris Bonts shares his journey from being pre-diabetic to completing an Ironman.
• Bariatric surgery was a turning point in Chris's life, allowing him to regain control over his health.
• Nutrition plays a crucial role in the journey of an endurance athlete post-surgery.
• Training for an Ironman requires a solid foundation and gradual progression.
• Chris emphasizes the importance of pre-fueling workouts to avoid bonking.
• Support systems, including family and community, are vital for success in weight loss and endurance sports.
• Mental health is intertwined with physical health; exercise can alleviate anxiety and depression.
• Finding the right coach can help navigate the complexities of training and nutrition post-surgery.
• Experimentation with nutrition is essential for bariatric athletes to find what works for them.
• Consistency and showing up are key to achieving fitness goals.

Special Mentions:

The Bariatric Athlete Supported by Tabula Rasa Racing 

Chris Bonts Facebook 

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this episode, Coach Justin reflects on week seven of his training plan for Ironman Florida 70.3. He discusses the challenges of coming off a roll back week and aggressively returning to full blown training. He discusses some of the successes in his running, biking, swimming. He talks about possible revisions in how he approaches strength training for the remainder of the training plan. He continues to emphasize the importance of mental toughness and emotional growth throughout the training process. He also shares insights on nutrition strategies and the adjustments he is making to optimize his performance as he approaches the halfway mark of his training plan.

You can watch the video of this episode as well as find the weekly training plan followed by Coach Justin here: https://tabularasaracing.com/ironman-florida-70-3

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:
In this episode, Coach Justin reflects on his preparation for the Ironman Florida 70.3 and the valuable lessons he’s learned. He highlights the critical role that rollback weeks play in an athlete’s training for both physical and mental recovery. Justin details his training regimen, which incorporates running, cycling, swimming, and strength training. The episode explores strategies like progressive runs, de-load weeks, and task management to reduce stress and improve results. Additionally, Justin shares how a meaningful piece of scripture deepened his understanding of the necessity of rollback weeks in training.

You can watch the video of this episode as well as find the weekly training plan followed by Coach Justin here: https://tabularasaracing.com/ironman-florida-70-3

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:
In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the complexities of managing Hashimoto's disease, an autoimmune condition affecting the thyroid. Katie shares her personal journey with Hashimoto's, discussing the challenges and misconceptions surrounding the disease, particularly in relation to endurance training. The conversation emphasizes the importance of individualized approaches to training and nutrition, the impact of overtraining, and the necessity of communication between athletes and coaches. The episode concludes with insights on how to approach endurance training with Hashimoto's in the pursuit of athletic goals, highlighting the significance of listening to one's body and prioritizing recovery.

Takeaways:

• Hashimoto's is an autoimmune disease affecting the thyroid.
• Everyone's experience with Hashimoto's is unique.
• Overtraining can exacerbate symptoms of Hashimoto's.
• Nutrition plays a crucial role in managing Hashimoto's.
• Sleep and recovery are vital for athletes with Hashimoto's.
• Communication with coaches is essential for managing training.
• Fasted workouts may not be suitable for those with Hashimoto's.
• Weight management can be challenging but is manageable with proper care.
• Mental resilience is important in dealing with Hashimoto's.
• Individualized training plans are necessary for athletes with autoimmune diseases.

Chapters
00:00 Introduction to Autoimmune Disease and Hashimoto's
05:38 Coach Katie's Personal Journey with Hashimoto's
11:17 Understanding Hashimoto's and Its Implications
16:57 The Role of Environment and Genetics in Autoimmune Diseases
24:25 Overtraining and Its Impact on Health
30:40 Navigating Diagnosis and Treatment of Hashimoto's
39:59 Personal Reflections and Insights on Managing Hashimoto's
43:45 Managing Hashimoto's: Personal Insights
49:48 Mental Resilience and Training with Hashimoto's
55:40 The Role of Nutrition and Recovery
01:01:45 Coaching Considerations for Athletes with Hashimoto's
01:10:47 Weight Management and Endurance Training

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:
In this episode, Coach Justin shares his experiences and insights from week five of his training for Ironman Florida 70.3. He discusses the challenges and successes in his swim, bike, and run training, as well as his strength training regimen. Justin emphasizes the importance of mental resilience and the lessons learned from a challenging long ride, highlighting the unexpected kindness of strangers and the significance of God's provision in difficult situations. He also outlines his plans for the upcoming rollback week, focusing on recovery and adaptation.

Takeaways:

• I had a total planned volume of 18 hours and 10 minutes.
• I was surprised on how my body held up over the week.
• I really love this five minute run interval.
• This week was a heavy volume kind of week.
• I need to do something about my Tuesday swim workout.
• This is God's provision in my life.
• Without stress, there's no growth in training.
• I will not be beaten by challenges.
• I had a successful training week despite setbacks.
• The mental side of endurance sports is crucial.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:
In this episode, Coach Justin shares his training journey for the Ironman Florida 70.3, detailing his weekly training volume, adjustments in running and biking protocols, and insights into strength training. He discusses the importance of anti-inflammatory medications, nutrition strategies during long rides, and the significance of swimming technique. Justin also reflects on personal insights and the value of experimenting with different training approaches to enhance performance.

Takeaways:

• The planned training volume was 17 hours, executed at 17 hours and 49 minutes.
• Running training focused on finding optimal run-walk intervals.
• Adjustments to anti-inflammatory protocols improved comfort during training.
• Biking sessions included threshold intervals to enhance performance.
• Nutrition strategies during long rides were effective, with no GI issues reported.
• Swimming volume increased to 8,800 yards, focusing on form and technique.
• Strength training sessions showed progress with increased weights and reps.
• Data analysis revealed significant differences in training volume compared to previous races.
• Personal reflections highlighted the importance of being a present father amidst training.
• Experimentation in training is essential for growth and understanding individual limits.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this episode, Coach Justin and Coach Katie discuss the unique challenges faced by bariatric endurance athletes. They explore the impact of bariatric surgery on nutrition, the psychological aspects of weight loss, and the importance of muscle recovery and strength training. The conversation highlights the need for tailored nutrition strategies and the mental hurdles that athletes must overcome post-surgery. In this episode, Katie and Coach Justin delve into the complexities of training for endurance sports as a bariatric athlete. They discuss the importance of strength training, the challenges of weight management, and the mental hurdles that come with focusing on weight. The conversation also covers the significance of body composition over weight alone, fueling strategies for athletes, and the influence of social media on dietary choices. They emphasize the need for a supportive community and the importance of seeking professional guidance in navigating these challenges.

Takeaways:

• Bariatric surgery can significantly change an athlete's digestive system.
• Post-surgery, athletes often struggle with conflicting dietary advice.
• Mental and emotional challenges are common after weight loss surgery.
• Nutrition for endurance athletes must be tailored to individual needs.
• Muscle recovery is crucial for bariatric athletes after rapid weight loss.
• Many bariatric athletes focus solely on aerobic training, neglecting strength.
• The fear of weight regain can be a significant psychological barrier.
• Experimentation with nutrition is essential for finding what works best.
• Bariatric athletes may experience unique glucose swings during training.
• Support from knowledgeable professionals is vital for success.  Strength training is crucial for bariatric athletes to prevent injuries.
• Weight management can be a mental challenge for many athletes.
• Body composition should be prioritized over just weight loss.
• Social media can create unrealistic expectations about nutrition and fueling.
• It's important to find a balance between training for performance and weight loss.
• Bariatric athletes need to adjust their fueling strategies post-surgery.
• Mental preparation is key when stepping on the scale.
• Community support is vital for those navigating their athletic journeys.
• Athletes should focus on long-term goals rather than immediate weight loss.
• Professional guidance can help tailor nutrition plans for individual needs.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this conversation, Coach Justin shares his experiences and insights from week three of his training for Ironman Florida 70.3. He discusses the challenges and adjustments he made in his running, biking, and swimming workouts, as well as the impact of his new job on his training schedule. Throughout the conversation, he reflects on the importance of flexibility, patience, and the mental aspects of endurance training.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

In this episode, Coach Justin shares his journey through week two of training for Ironman Florida 70.3. He discusses the challenges and successes in his running, cycling, swimming, and strength training, while also reflecting on the importance of mental resilience and nutrition. Justin emphasizes the need for transparency in his training process and the lessons learned from both successes and setbacks. He concludes with insights on how to manage expectations and the significance of faith in his athletic journey.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary

In this episode of the Endurance Athlete Journey podcast, hosts Katie and Justin delve into the concept of nutrition periodization and its importance for endurance athletes. They discuss the significance of aligning nutrition strategies with training plans, the role of communication between coaches and athletes, and the impact of nutrition on performance and injury prevention. The conversation also touches on advanced strategies for fat adaptation, weight loss, and the unique considerations for aging athletes. Throughout the episode, the hosts emphasize the need for balance and the importance of starting with the basics of nutrition before exploring more complex strategies.

Takeaways

• Nutrition is a significant part of the endurance puzzle.
• Periodization of nutrition can enhance performance outcomes.
• Communication with your coach is crucial for success.
• The basics of nutrition should be prioritized before advanced strategies.
• Fat adaptation is not necessarily about improving speed or race times.
• Injury prevention can be supported through proper nutrition.
• Aging athletes may require different nutritional strategies.
• Weight loss should be approached carefully in relation to training volume.
• Small changes in nutrition can lead to significant results.
• Balance in nutrition is key, try to plan nutrition while avoiding obsession.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this episode, Coach Justin shared his journey as he prepares for Ironman Florida 70.3. He reflected on his training progress during week 1 of the 16-week training plan covering his running, biking, swimming, and strength training, while also discussing the successes he had and the challenges he faced during the week. Throughout the conversation, he emphasizes the importance of vulnerability, gratitude, and adaptability in the face of obstacles, providing insights into the mental and physical aspects of endurance training.

Takeaways:

• The importance of storytelling in training journeys.
• Vulnerability and transparency can enhance the training experience.
• Utilizing a run-walk method can help manage injuries.
• Training volume can be adjusted based on individual needs.
• Nutrition strategies should be tested early in training.
• Strength training plays a crucial role in overall performance.
• Pacing is essential for long rides to avoid fatigue.
• Swimming requires consistent practice to build endurance and technique.
• Flexibility in training plans is necessary for success.
• Gratitude for the opportunity to compete can enhance motivation.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

This episode introduces you to Coach Justin, who will be embarking on a journey in preparation for Ironman Florida 70.3. Learn more about his background and how he got started in the sport of triathlon over 10 years ago. He transformed himself from a 365 lb pack a day smoker into a multiple full ironman finisher and now a certified triathlon coach, owner of Tabula Rasa Racing, and co-host of The Endurance Athlete Journey Podcast. His journey has not been easy and has been filled with adversity and triumph, moments of doubt and bursts of inspiration. There have been setbacks and surprises, victories large and small, and the discovery of the true meaning of perseverance. Hear about how he is making his return to the sport after a 4-yr break and stepping out in faith to attempt his nineth half ironman.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:
In this episode of the Endurance Athlete Journey podcast, hosts Coach Justin and Coach Katie delve into the topic of performance anxiety, a common issue faced by athletes at all levels. They discuss how social media can exacerbate feelings of pressure, the internal and external sources of anxiety, and the importance of setting realistic expectations. The conversation emphasizes the need for vulnerability, community support, and strategies to manage anxiety, including creating visual reminders and focusing on the joy of the journey rather than just performance metrics.

Takeaways:

• Performance anxiety affects athletes at all levels.
• Social media can amplify feelings of performance pressure.
• Expectations can lead to internal pressure and anxiety.
• Performance growth is not always linear; ups and downs are normal.
• Athletes often compare themselves to others, leading to anxiety.
• Coaches also feel pressure to perform and meet expectations.
• Vulnerability can be a powerful tool for athletes and coaches.
• Setting realistic goals can help manage performance anxiety.
• Creating visual reminders can reinforce positive self-talk.
• Community support can alleviate feelings of isolation in performance.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In part 2 of their discussion on periodized training, Coaches Katie and Justin delve into the intricacies of endurance training, discussing the transition from base to build phases. They emphasize the need for individualized training plans over cookie-cutter approaches, the management of intensity and duration to prevent injuries, and the significance of the peak phase in race preparation. The taper phase is highlighted as a critical component for recovery and performance, while the importance of recovery after races is underscored. Additionally, they explore the concept of reverse periodization as a unique training strategy for experienced athletes.

Takeaways:

• Base training is crucial for building a strong foundation before focusing on specific race training.
• The build phase shifts focus to sports-specific fitness with increased intensity.
• Individualized training plans are more effective than cookie-cutter approaches.
• Managing intensity and duration is key to avoiding injuries during training.
• The peak phase involves race-specific training to prepare for events.
• Tapering is essential for recovery and performance optimization before races.
• Recovery after races is important for long-term performance and mental health.
• Reverse periodization can be effective for experienced athletes with a solid base.
• Training plans should be tailored to individual athlete needs and goals.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

This episode, the first of a two-part series, features Coach Justin and Coach Katie discuss the concept of periodized training, emphasizing the importance of planning and structuring training throughout the year. They break down the macro, meso, and micro cycles of training, explaining how each phase contributes to an athlete's overall performance. The conversation also touches on personal training approaches, the significance of flexibility in training plans, and the various phases of a training plan, including base building and strength training. 

Takeaways:

• Periodized training involves planning out your year for races and goals.
• Macro cycles represent the annual training plan, while meso and micro cycles focus on shorter blocks and weekly workouts.
• Base training is crucial for building a strong foundation before focusing on specific race training.
• Flexibility in training plans is essential to accommodate life changes and athlete needs.
• Strength training should be integrated into the training plan to address weaknesses and improve performance.
• Athletes should consider their current fitness level when determining the duration of their base training.
• Cross-training can be beneficial during the base period to reduce impact while maintaining fitness.
• Training plans should be viewed as living documents that can be adjusted as needed.
• Coaches and athletes should communicate regularly to ensure training plans align with goals and current conditions.
• Experimentation with different training strategies can lead to improved performance and understanding of one's body. Strength training is crucial during the base phase.
• Cross-training can enhance cardiovascular fitness without specific running focus.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this episode, Coach Justin and Coach Katie discuss the role of speed work in endurance training, particularly for athletes focused on long-distance events like marathons and triathlons. They explore the benefits of incorporating speed work into training regimens, the importance of recovery, and how to safely integrate speed training without increasing injury risk. The conversation also touches on the mental aspects of training, the pressures athletes face, and the value of variety in training to maintain motivation and performance. Ultimately, they emphasize the importance of finding joy in training and being open to different approaches to enhance overall athletic performance.

Takeaways:

• Speed work can rejuvenate an athlete's training routine.
• Incorporating speed work can improve overall endurance performance.
• Recovery is crucial when integrating speed training into a regimen.
• Intervals should be defined with clear recovery periods for effectiveness.
• Varying training paces can prevent stagnation and improve performance.
• Hill sprints can be a safer alternative to track speed work.
• Mental resets can enhance motivation and performance in endurance sports.
• External pressures can negatively impact an athlete's enjoyment of the sport.
• Finding joy in different training methods can lead to better outcomes.
• It's important to listen to your body and adjust training accordingly.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary

In this episode, Coach Justin and Coach Katie continue the conversation from last week where they dove into the critical topic of hydration for endurance athletes. For this episode, they discuss the role of caffeine in hydration strategies and how dehydration can affect nutrient absorption. The conversation also covers the benefits of electrolyte preloading before races and emphasizes the need for athletes to train their gut to optimize performance. Throughout the discussion, practical tips and personal experiences are shared to help athletes develop effective hydration and nutrition strategies for their training and races.

Takeaways

• Caffeine can act as a diuretic, but moderate consumption is generally fine.
• Dehydration can significantly impact nutrient absorption and performance.
• Electrolyte preloading can be beneficial before races, especially in hot conditions.
• Training the gut is essential for optimal nutrient absorption during races.
• Hydration strategies should be practiced well in advance of race day.
• Understanding individual hydration needs is key to performance.
• Consulting with a sports dietitian can provide personalized nutrition strategies.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary

In this episode, Coach Justin and Coach Katie delve into the critical topic of hydration for endurance athletes. They explore the importance of electrolytes, particularly sodium, and how they impact athletic performance. The conversation covers hydration strategies, the risks of hyponatremia, and practical tips for calculating fluid needs during exercise. The role of sugar in facilitating electrolyte absorption is also discussed, emphasizing the need for a balanced approach to hydration. Listeners will gain insights into daily hydration practices and how to create effective electrolyte solutions at home. 

Takeaways

• Hydration is crucial for athletic performance.
• Electrolytes, especially sodium, play a key role in hydration.
• Athletes have different hydration needs compared to the general population.
• Calculating fluid loss during exercise can help tailor hydration strategies.
• Sugar can aid in the absorption of electrolytes.
• Hyponatremia is a serious risk for athletes who overhydrate with water alone.
• Understanding the balance of electrolytes is essential for performance.
• Daily hydration can be enhanced with electrolyte mixes.
• Creating your own electrolyte solutions can be cost-effective.
• Moderation is key when consuming sugar and electrolytes. Spreading out hydration and nutrition helps with absorption.
• Sodium loss varies among individuals; understanding your level is crucial.
• Sweat sodium patches can help determine sodium loss during exercise.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary
In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie discuss the challenges of training within time constraints. They explore the balance between life demands and training commitments, emphasizing the importance of planning and scheduling workouts. The conversation highlights the significance of quality over quantity in training, the role of recovery, and the psychological aspects of pushing oneself in workouts. They also address the pressures of social media and the need for athletes to focus on their individual goals rather than comparisons. The episode concludes with practical tips for structuring workouts and the importance of communication with coaches.

Takeaways

• The mind may be willing, but time constraints can limit training.
• Balancing life demands with training is crucial for success.
• Effective planning and scheduling can help manage training time.
• Quality workouts can be more beneficial than sheer volume.
• Recovery is essential for performance and should not be neglected.
• Understanding the relationship between volume and intensity is key.
• Psychological barriers can hinder performance; athletes must push past them.
• Social media can create unrealistic expectations for training volume.
• Key workouts should be prioritized for time-constrained athletes.
• Adjusting goals may be necessary based on time availability.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:
In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie discuss the challenges athletes face when their mental determination clashes with physical limitations. They explore how to create tailored training plans that accommodate individual needs, especially for those dealing with injuries or time constraints. The conversation emphasizes the importance of recovery, body awareness, and the role of cross-training in maintaining fitness. They also touch on the significance of biomechanics in preventing injuries and the impact of technology on training.

Takeaways:

The mind may be willing, but the body often has limitations.
Tailoring training plans to individual needs is crucial for success.
Recovery is just as important as training volume.
Body awareness can help prevent injuries during training.
Time constraints can significantly impact training effectiveness.
Cross-training can be a valuable tool for injured athletes.
Biomechanics play a key role in injury prevention.
Technology should enhance, not dictate, training efforts.
Engaging with the community can provide support and motivation.
Finding joy in workouts is essential for long-term commitment.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary

In this episode of the Endurance Athlete Journey Podcast, Coaches Justin and Katie discuss the challenges of training while managing injuries, particularly focusing on Achilles issues. Justin shares his personal experiences with various injuries and the mental struggle of balancing training goals with physical limitations. The conversation also touches on the recent Ironman experience, the unexpected opportunity for a free race registration, and the importance of faith in decision-making. They explore strategies for cross-training, injury management, and the significance of listening to one's body during training.

Takeaways

• Managing injuries is a complex journey for athletes.
• Listening to your body is crucial in training.
• Cross-training can help maintain fitness while recovering.
• Mental struggles often accompany physical injuries.
• Opportunities in racing can arise unexpectedly.
• Faith can play a role in training decisions.
• Injury management requires patience and strategy.
• Building strength in one area can benefit overall performance.
• It's important to have a support system during recovery.
• Adjusting training plans is necessary for long-term success.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Summary:

In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the importance of protein for endurance athletes. They discuss the basics of protein, how to evaluate protein sources, and the specific protein needs for athletes. The conversation also covers the timing of protein intake, the differences between animal and plant protein sources, and practical tips for increasing protein consumption in daily meals. The episode concludes with insights on protein intake during endurance training and the importance of a balanced diet.

Takeaways:

• Protein is essential for muscle recovery and overall health.
• Endurance athletes require more protein than sedentary individuals.
• Not all protein sources are created equal; evaluate based on amino acid content.
• Timing of protein intake is important, but not as critical as carbohydrates.
• Animal proteins generally provide all essential amino acids, while plant proteins may lack some.
• Protein can be fortified in meals, such as adding it to oatmeal or smoothies.
• Breakfast is often low in protein; consider high-protein options.
• Protein powders can be a convenient way to increase intake, but should not replace whole foods.
• Cravings for protein-rich foods can indicate a need for more protein in the diet.
• A balanced diet with a variety of protein sources is key for optimal performance. 

Katie created a blog article on this topic as well which covers all of the info in the podcast and more. Check it out at this link: https://www.fuel2run.com/post/the-protein-paradigm-in-endurance-sports

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Episode Summary:

In this episode of Coach's Corner, Coaches Justin and Katie discuss the challenges faced after completing a marathon, including physical recovery, emotional struggles, and the importance of finding motivation to train again. They share personal experiences and insights on how to navigate the post-race blues, the significance of reflection, and the role of support in the recovery process. The conversation emphasizes the need to be kind to oneself during this time and explores the idea of exploring new opportunities in training.

Episode Takeaways

• Post-marathon recovery can be challenging both physically and emotionally.
• Many athletes experience a lack of motivation after completing a significant race.
• It's important to listen to your body and take necessary recovery time.
• Finding a supportive community or mentor can help during recovery.
• Reflection on past races can provide valuable insights for future training.
• Building back fitness should be approached gradually and with patience.
• Setting new goals can help reignite motivation after a race.
• It's essential to focus on the process rather than just the outcome.
• Exploring different training methods can provide a refreshing change.
• Self-talk plays a crucial role in maintaining a positive mindset during recovery.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie delve into the critical topic of heat training for endurance athletes. They discuss the physiological effects of heat on the body, the importance of hydration and electrolyte balance, and the individual factors that influence heat tolerance. The conversation emphasizes the need for acclimatization, adjusting training expectations, and recognizing the risks associated with heat training, including heat-related illnesses. 

Listeners are provided with practical strategies for safely training in hot conditions and optimizing performance during the summer months. In this conversation, Coaches Katie and Justin delve into the critical aspects of hydration and heat acclimation for athletes. They discuss the importance of electrolytes, effective hydration strategies during training, and the mental challenges posed by heat. The coaches emphasize the need for athletes to adjust their expectations and training plans when facing high temperatures, as well as the benefits of heat training for performance enhancement. They also share practical tips for managing hydration and cooling strategies during workouts. 

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Katie and Justin completed their A races for the season, and this is the race recap episode. This episode includes a long discussion with some of the following topics:

• Katie shares a recap of her recent marathon including the week leading up to the race, the few days prior the race, the race details, and how she is recovering post-race
• Katie shares what went well and what she struggled with prior to the race and during the race. This includes details on how she fueled pre-race and during the race. She also struggled a bit with sleep prior to the race, which may have had a slight impact on her race. 
• Justin talks about his recent Olympic distance triathlon, including a bit about his pre-race details including fueling and what happened during the race and his recovery post-race. 
• Justin shares some of the struggles with weather prior to the race including the shortened swim and how he adapted to these changes. He also discussed what went well during the race and some of his struggles, particularly during the run portion of the race. 
• At the end both Justin and Katie share what is up next and why it is important to take a step back from intensive training and focus on the basics for a bit before diving back into another race

This is a race recap episode but there are likely some nuggets of wisdom and some things you may find relatable about Katie and Justin's race recap. As always feel free to follow us on Instagram or on Facebook @theenduranceathletejourney. If you would like to join our community on Facebook, you can do this by going to our group @theenduranceathletejourneygroup. 

If you would like to see more in-depth analysis from Coach Justin's races, you can download his after race debrief reports. These reports have more insight into his training along with his breakdown of the race and a peek into what he is focusing on post-race. These reports are in the Coach's Corner Library (at the bottom of the page) on Tabula Rasa Racing website:

 https://tabularasaracing.com/coachs-corner-library

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

In this episode of the Endurance Athlete Journey Podcast, Coach Justin talks about the role of the brick workout. He dives into the purpose behind the brick workout and how/when it fits into your training plan. He also discusses some key things to focus on during these types of training sessions. Finally, he covers the potential risks and the benefits of these types of workouts. 

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

In this episode of the Endurance Athlete Journey Podcast we talk all about the art of the taper. We dive into what is the purpose of the taper and why it is important to taper before a big race. We also discuss how to approach the taper including some considerations when planning a taper. We talk about mistakes people make when tapering and how to avoid these mistake. We also dive deep into the mental and nutritional side of tapering. 

Here is an outline of our discussion on the taper:

• Katie's current experience with tapering for her marathon
• Different aspects of the taper and how to plan a taper including how to manipulate volume, frequency, and intensity to plan your taper
• What to consider with training volume and intensity during the taper
• When to do a longer taper vs a shorter taper and how your consistency with training might determine how long you taper
• The mental side of the taper including positive visualization, keeping your mind from wandering and reducing anxiety, and avoiding social media as much as possible during the taper
• Why the week of the taper is not a good time to start new projects and get active in other ways
• Planning your final race day strategy including finalizing your pacing plan and fueling strategy 
• Using this time to practice aspects of the race such as changing a tire on your bike or packing and planning for the race
• The nutritional considerations during the taper to avoid weight gain while also eating enough to repair your body for the race

There is a lot more to this episode so hopefully this information is helpful as you plan your taper strategy. Justin wrote a blog on this topic if you want to check that out: https://tabularasaracing.com/coachs-corner-library/f/the-art-of-the-taper

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Coach Katie and Coach Justin are fresh off their respective race courses so during this episode, we provide some race recaps.

• Coach Katie: NoCo Half Marathon
• Coach Justin: Smith Mountain Lake Sprint Triathlon

We talk about:

• How we both approached our tapers
• Pre-race fueling strategy
• Our race execution
• Our thoughts on how we used these races in preparation for future races 

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

We discuss the following

• Why meal planning and prep is so important
• How it can help save time and money
• What happens when we don’t plan ahead
• It does not have to be perfect. There is all this stuff on instagram of people prepping perfect meals and putting the meal portioned out perfectly in a tupperware for the week. This is not necessary! Don’t overthink it!
• Steps for meal prep including planning, prepping grocery list and shopping
• Tips for meal planning from apps you can use to how to make it easier and less time intensive
• Bulk cooking and how meal planning my look for different types of schedules and preferences. Some people are okay with leftovers or eating the same meal over again and some people prefer more variety. 
• Convenience options such as Greek yogurt, Rotisserie chicken, canned beans, pre-cooked rice, pre-cooked hard boiled eggs, cooked shrimp or salmon, pre-cut fruit or veggies, or cottage cheese. 
• Combining bulk items with convenience options with some quick meal ideas to make meals for the week. 
• Other considerations with meal planning including how to allow for some flexibility 

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Sometimes being an endurance athlete requires an advanced degree in time management. You may be the parent of small children or very active children. There are no “bonus points” earned by missing out on important events or opportunities to be active in your kid’s lives simply so that you can get your workout in. 

Once you find a race distance that fits easily into your life (notice I said easily and not possible), then you can go about structuring your training to meet whatever your expectations are of yourself. 

Not only should you find a race distance that fits into your life, but the expectations you form on how you want to perform should also fit into your life. Expecting podium results without the ability to train for that kind of performance is going to get you injured, frustrated, or alone or some combination of those. We discuss questions you may need to ask yourself when picking a race. 

We discuss several different types of lifestyle challenges and some may overlap. 

Working parent/stay at home parent with younger kids: We discuss challenges which may include having to wake up early before the kids wake up to workout or doing the workout later in the evening when the kids are in bed. This is a balancing act of figuring out how to fit in the workout around the work schedule and your partners work schedule. 

Several strategies are discuss to fit in the workout including being creative with how and when you do the workout. 

Working parent/stay at home parent with school age children and teenagers: As kids get older, they start to become more active. Sometimes this requires a little flexibility and creativity when it comes to time management. As kids reach those teenage years, you start to gain a little more flexibility in terms of being able to leave them at home while you head out for a long workout. However, the level of activities and commitments tend to be greater as kids get older. 

Strategies are suggested including slit training sessions and trying to get in a workout while the child is at an activity.

People who work shift work or extended shifts like nurses: The main thing these athletes tend to struggle with is quality sleep. This is especially true if the shift work is on a rotating schedule. With the disruption or poor quality sleep, the ability to recover from training sessions can be slowed.

We discuss strategies for  shift works/12 hour shifts including scheduling the bulk of training on non-work days, getting shorted workouts on work days and being creative with how they do the workout. 

Tips for shift workers working the night shift: For night shift workers, training will typically need to be structured either after the shift and before sleeping for the day or after waking up before starting the next shift. It might be most ideal to schedule the exercise after getting some sleep and before you start your next shift. 

Expectations for this type of schedule and trying to train might need to be adjusted due to issues with sleep and disruptions in circadian rhythm. 

Service workers with atypical work schedules: Most of the time, these types of athletes are your “night owls”. So structuring a training plan where you may be prescribing morning and evening sessions is not going to work for these types of athletes. This is a very challenging schedule due to lack of consistency. 

People who travel for work: For athletes like this, it can be challenging to get in

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Recovery  Part 2: Nutrition Strategies for Recovery

The foundations of recovery include adequate nutrition to support training and recovery. Getting the right quantities of macronutrients and specifically protein and carbohydrates. 

Once the timing and intake of these nutrients are optimized then it is important to look at other factors including micronutrients and supplementation. 

Justin and Katie share their own experience with recovery 

The 4 R’s Framework for recovery: https://pmc.ncbi.nlm.nih.gov/articles/PMC7796021/

Rehydrate, Refuel, Repair, Rest

We review why carbohydrates are so important for recovery from exercise. Following endurance training, replenishing muscle glycogen is critical, especially when there is another training session within 4-6 hours. 

Katie discusses how the muscle and liver cells are very sensitive to insulin after exercise and therefore when we consume carbohydrates and elicit an insulin response there is a greater rate of carb intake into glycogen storage. This allows for the body to quickly refuel or replenish glycogen stores that were depleted during exercise. Insulin also helps transport nutrients to the muscle cells. This is why it might be helpful to have carbs in addition to protein for muscle recovery. The insulin might be helpful for anabolism or the rebuilding of muscle post exercise. https://portlandpress.com/biochemj/article-abstract/478/21/3827/230182/Interactions-between-insulin-and-exercise?redirectedFrom=fulltext

Katie shares her experience using a continuous glucose monitor and how this has helped her figure out how to fuel with carbs post exercise. 

Protein is also important! Carbohydrate consumed with protein after exercise may enhance glycogen synthesis but only if the protein is added is not in replacement of carbohydrates.” https://pmc.ncbi.nlm.nih.gov/articles/PMC10054587/

Katie recommends consuming most of the daily carbohydrate intake before, during, and after exercise. Then having lower glycemic, high fiber carbohydrates the remainder of the day to maintain balanced blood glucose levels. 

Hydration is discussed and what to do when there is a lack of appetite post workout

• Dehydration can disrupt performance, but dehydration can delay recovery. 

Nutrition strategies/supplements and recovery- as mentioned already- eating a proper diet and getting enough carbs and protein, etc is going to be foundational. No supplement is going to help you if you don’t eat enough to promote recovery. 

Here are some of the supplements discussed:

• Curcumin (turmeric)
• Tart cherry juice
• Creatine
• Micronutrients- zinc, vitamin C, magnesium, or just take a good quality multivitamin. Consider testing for nutrient deficiencies such as an iron panel. Low iron can cause fatigue and poor exercise performance. Magnesium may reduce soreness and promote recovery 
• Adaptogens- ashwagandha, rhodiola, CBD etc. Might help modulate cortisol levels and some may have potential anti-inflammatory effects. 
• Others such as L-carnitine, L-glutamine, Taurine, HMB (beta-hydroxy methyl-buterate). 
• L-theanine- might be be helpfu

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Episode 3: Recovery from Training and Why it is Important. There is more to recovery than "resting and taking the day off". How do we know when we should do something purposeful to aid recovery? Why is recovery so important to the training process and for training adaptation? What things can we do to encourage recovery? 

Here are a few other things we discuss during the podcast:

We define "Training Volume" as a 3-part equation: duration + intensity + frequency.

We discuss the Fitness-Fatigue model where the accumulation of fatigue masks fitness. Therefore, in order to observe your fitness, we must shed accumulated fatigue. This is done through the recovery process. 

We talk about the four phases of training adaptation and what it means to really be "over-trained". Being over-trained is actually a rare occurrence but non-functional over-reaching and over-training is something we should be concerned about and able to identify.  

We discuss that training stress is not the only type of stress that impacts training adaptation. Life stress has a major impact on our ability to build fitness and the body's ability to recover. 

We talk about why our muscles get sore and what is the reason for delayed onset muscle soreness. Muscle soreness is not simply caused by mico-tears in the muscle fiber. That can be one reason but it is not the only reason why our muscles are get sore from hard training sessions. 

We mention a few signs that may indicate you are under-recovered and some things you can do to aid recovery and get you back to training. 

We also discuss how glycogen depletion impacts our ability to train to our full potential and why proper pre-training, intra-training, and post-training fueling is so important to the recovery process. 

We hope you enjoy the podcast. Feel free to send us feedback or questions via Facebook at The Endurance Athlete Podcast Facebook group or email us at theenduranceathletejourney@gmail.com

 If you want to follow us for more content you can follow the podcast @enduranceathletejourney or you can follow Katie @the.running.dietitian or Justin @tabularasaracing.

If you prefer to watch the episode you can also find us on You Tube @theenduranceathletejourney

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Welcome to episode #2 of The Endurance Athlete Journey Podcast! In this podcast we talk about race day fueling and how to start thinking about a race day fueling plan. We talk about our own experience with fueling and some mistakes we have made along the way. We also discuss what to consider when planning out your own strategy and why it is such an individualized thing. 

Here are a few other things we discuss during the podcast:

• What is the goal of fueling? Why is it important to consider a race day nutrition strategy? 
• Fads and current hot topics in fueling- maximizing fuel intake during races and “train your gut” vs minimal fueling or fueling just to get by. 
• When to start forming your race day nutrition strategy. Why it is important to view your nutrition strategy and planning this as similar to training and planning a race. 
• How to figure out your nutrition needs during training/racing. There are a few ways to calculate needs. This is a starting point. This might be around .25-.3 grams per pound or about .5-.7 g/kg per hour. So for a 150 pound runner this is around 34-47 grams. Now this is a good starting point. Many athletes find they need to consume more than this amount. In fact, I argue it might be helpful to figure out a sort of upper limit. According to this calculation my needs are around 30-40 grams/hour, but I feel good at around 50-60 grams/hour. In fact, for longer events I might even benefit from more than this. Although I may be able to train my gut to tolerate more, I may not need more than 60 grams per hour during a marathon lasting only 3 hours. This is why figuring out an individual plan based on your race is so critical. 
• What is “training the gut” and what are the barriers in terms of absorption of carbs and sugar. 
• What products or fueling options to consider- there are so many! Slower digesting options vs quick sugar/carbs. Spoiler- we do not provide any specific brands or products, just some things to consider. 
• Practice makes perfect- when to practice nutrition during training

We hope you enjoy the podcast. Feel free to send us feedback or questions via facebook at The Endurance Athlete Podcast Facebook group or email us at theenduranceathletejourney@gmail.com

 If you want to follow us for more content you can follow the podcast @enduranceathletejourney or you can follow Katie @the.running.dietitian or Justin @tabularasaracing.

If you prefer to watch the episode you can also find us on You Tube @theenduranceathletejourney

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Welcome to The Endurance Athlete Journey Podcast! This is our very first episode and in this episode we discuss why we started the podcast and what the podcast is all about. We also discuss ourselves and our personal journeys both as endurance athletes and as professionals. Coach Justin is an experienced triathlon coach and coach Katie is a sports dietitian. 

Here are some key points from our discussion:

• Both Justin and Katie have unique experiences as athletes and as professionals and we discuss how we can provide useful information and a unique perspective for individuals engaging in endurance sports. 
• With our experience we combine both a coaches perspective with a sports dietitian perspective 
• For future episodes we plan to discuss topics in endurance sports including nutrition, training, and beyond in a way that brings our own experience and expertise as well as our own curiosities and stories to help provide context that helps our audience better understand these concepts/topics. 
• We discuss Katie's life long journey as an athlete starting at the age of 12 in middle school as well as how and why she became a dietitian.
• We discuss Justin's history with bariatric surgery and how he transformed himself into an endurance athlete and coach 
• We want to encourage discussion and questions. We know that we each have a different perspective and we encourage others to share their perspectives on different topics with us. 

We hope you enjoy our very first episode! Feel free to send us feedback or questions via facebook at The Endurance Athlete Podcast Facebook group or email us at theenduranceathletejourney@gmail.com

 If you want to follow us for more content you can follow the podcast @enduranceathletejourney or you can follow Katie @the.running.dietitian or Justin @tabularasaracing. 

If you prefer to watch the episode you can also find us on You Tube @theenduranceathletejourney

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com