YogiTriathlete Podcast

Discover practical insights on optimizing your training, from cadence work and course selection to mental resilience and self-care. Jess and BJ share their personal routines, coaching strategies, and the importance of mindset to elevate your performance in triathlon and endurance sports. Key Topics: * The significance of course variety in running and cycling to find where you excel * How to implement neuromuscular cadence training for longer power sustainability * The mental and physical benefits of intentional self-massage and mobility routines * Developing muscular recruitment through lower cadence work to sustain power * Strategies for managing emotions and fire when training intensely or feeling lethargic * Rewriting your athletic story to unlock new potential and overcome limiting beliefs * The role of present moment awareness and detachment in reducing stress and improving focus * Upcoming training plans for speed, endurance, and first-time Ironman athletes * How to incorporate mindset training into physical routines for holistic athletic growth * Community opportunities and upcoming races for celebration and connection Timestamps: 00:00 - Introduction to personal training routines and upcoming races 00:26 - Importance of course variety in running and cycling 01:37 - Benefits of fluctuating courses and experience-driven performance 02:30 - Riding neuromuscular cadence for muscular recruitment 04:04 - Details of cadence cycling drills and their mental challenge 05:22 - Addressing post-race recovery and speed development in cycling 06:41 - The role of cadence in extending cycling and running performance 07:32 - How to develop consistent cadence feel without forcing numbers 09:38 - Optimizing bike and run transition through cadence work 10:56 - The importance of lower cadence training for long-term endurance 12:21 - Building power and muscle endurance at lower cadences 13:39 - The impact of training specificity on run performance post-cycling 14:32 - Balancing fitness development on bike for strong run performances 15:28 - Community updates, new training plans, and upcoming races 16:44 - Short-term speed plan for 10K runners 17:57 - The benefits of nasal breathing during speed work 19:06 - Ironman training plans and community growth opportunities 20:51 - Celebrating the year of the fire horse and embracing energetic transformation 22:03 - Managing fire energy through containment and expression 23:20 - Detachment, power control, and letting go of limiting stories 25:21 - Techniques for calming out-of-control fire and repressed power 26:41 - Creating neural pathways with discomfort and staying present 28:01 - The significance of sleep hygiene and nightly routines for recovery 30:21 - Processing daily impressions and cultivating present moment awareness 32:02 - Rewriting your story to unlock new athletic and life potential 33:45 - The power of belief and visualization in athletic achievement 35:22 - Integration and living in the present for sustained well-being 37:31 - Embracing the unknown and overcoming fears of future performance 38:21 - The importance of enjoyable early mornings for mental clarity 39:29 - Connecting with nature’s calming influence at dawn 40:16 - Coaching opportunities, community growth, and race invitations 42:11 - Upcoming adventures and final encouragement

Summary In this episode of the Yogi Triathlete podcast, Jess and BJ discuss the growth of their Endurance Squad community, emphasizing the importance of organic conversations and the distinction between isolation and solitude. They share insights on training strategies for upcoming races, the significance of mental cues, and the value of setting personal goals. The conversation also touches on the importance of trusting the process, finding a rhythm in life, and understanding the difference between risk and recklessness in training. Ultimately, they reflect on how life's challenges can lead to personal growth and development. In this conversation, the participants explore the themes of risk-taking, personal growth, and the balance between risk and recklessness. They share personal stories of leaving behind stable lives to pursue their passions, emphasizing the importance of community support and the power of trusting oneself during uncertain times. The discussion also delves into the process of returning from injury, the significance of discernment in decision-making, and the role of exposure therapy in overcoming fears. Ultimately, they highlight the enriching experiences that come from embracing risk and trusting the journey.  

In this episode of the Yogi Triathlete podcast, hosts Jess and BJ reflect on their journey over the past decade, celebrating the 10-year anniversary of their podcast. They discuss the significance of 2026 as a year of new beginnings and intentionality, setting the trajectory for the next nine years. The conversation delves into personal growth, mindset shifts, and the importance of gratitude, as they recount past challenges and triumphs, including financial struggles and the evolution of their business. They also share plans for upcoming adventures and races, emphasizing the value of community, perseverance, and living in alignment with one's purpose. Takeaways 2026 is a year of new beginnings and intentionality. Gratitude plays a crucial role in overcoming challenges. The journey of YogiTriathlete over the past decade. The importance of community and perseverance. Aligning with one's purpose can be challenging but rewarding. Financial struggles can lead to personal growth. Upcoming adventures and races for Jess and BJ. Mindset shifts are essential for personal development. Celebrating 10 years of the Yogi Triathlete podcast. Living in alignment with one's purpose is fulfilling.

El Cruce was a three-day initiation into a deeper way of meeting life. An initiation rooted in willingness — to meet whatever arose without resistance. After 27 weeks of training, El Cruce wasn’t something Jess needed to survive or conquer. She had earned her place on that starting line. Not because she knew how it would unfold — but because she trusted how she would meet it. In this episode, she shares what it was like to step into Patagonia immersed in Argentinian culture, surrounded by energy, rhythm, and language she didn’t understand — and how that language barrier became a gift. A quiet. A witnessing. A rare inner stillness in the middle of so much movement. We talk about fear — the kind that keeps you alive, and the kind that keeps you from living — and how willingness becomes the antidote to overwhelm. We walk through her race strategy across each stage, the mantras that anchored her, and the mindset that allowed the experience to stay fluid rather than forceful. This conversation also goes into the practical pieces: nutrition, recovery, daily routines, and camp life — and why integration matters just as much as effort. Training doesn’t end at the finish line. It reveals who you’ve become. This isn’t a hype episode. It’s an honest look at what it means to meet the unknown without collapsing or controlling — and how that way of meeting life is available to all of us.  

In this episode, we sit down with longtime YogiTriathlete athlete Claire Bruce, a quiet storm of determination who’s been part of our community since the earliest sparks of YT back in 2016. Claire has just returned from the Ironman 70.3 World Championships in Marbella, Spain, where she delivered one of the most powerful races of her life. Nearly a run PR on a world stage, unshakable presence from start to finish, and a pocketful of lessons that will carry her straight into the 2026 season as she aims to qualify for Nice, France. We rewind a decade to the moment Claire first crossed paths with us, and trace her evolution from strong athlete to steady force of mindset and resilience. She opens up about the art of long-term development, the way belief matures over years of consistent showing up, and the quiet inner work that builds champions. We also dive into her race adventure in Spain, from the joys and jolts of international travel to the emotional tapestry of racing overseas. Claire offers a grounded, honest recap of her day, revealing the grit behind her near-PR run and the unwavering tenacity that has defined her entire athletic path. Claire is a gem in the YT community, a mirror of what is possible when an athlete chooses presence over panic, consistency over chaos, and self-belief over doubt. This conversation is heart, fire, and fuel for anyone playing the long game in sport or life.

In this episode, YogiTriathlete recaps BJ’s Ironman Arizona race day from start to finish. They break down race-morning energy, the training behind his fastest bike split ever, and the mindset shifts and mantras that kept him grounded throughout the day. The team dives into BJ’s fueling strategy on the swim, bike, and run using Blanks Sports Nutrition and The Right Stuff, and the experience of racing alongside YogiTriathlete athletes. BJ also shares the most meaningful moment that unfolded out on the run course, along with his thoughts on perseverance and what never giving up really looks like. This episode brings listeners inside the heart of race day—strategy, grit, presence, and purpose.

In this episode, BJ and Jess sit down to explore what it really means to race free—to show up for your goals with full heart and zero attachment. BJ shares his winning mindset as he prepares for Ironman Arizona, revealing what it takes to truly go for the win. Jess brings insight from her own path toward El Cruce, a three-day ultramarathon through the Andes, and the inner transformation that’s unfolded along the way. Together, they unpack: The art of racing with nothing to lose The struggle as the pathway to ease Why the mind creates problems—and how to rise above them The importance of letting your partner or loved one have their process What true surrender really is The outcome of truly training the mind Plus, Jess shares a story she never told on Awake Athlete—the moment at altitude that changed everything—and reflects on the last words her dad shared with her mom before he passed. It’s raw, real, and full of lessons from the front lines of racing, relationship, and self-mastery. Enjoy the show!

In this latest YogiTriathlete Podcast, Jess and BJ sit down for one of their favorite types of conversations—the unscripted kind where stories, insights, and laughter weave together naturally. From Clark’s unforgettable dish towel story to reflections on the Tour de France (including what type of riders they’d be), this episode is packed with presence, perspective, and plenty of fun. They dive into big themes like the need for purpose, being willing to feel your feelings, and how the words we choose shape our reality. The discussion flows through wisdom from the Upanishads, moments that created major life shifts, and practical training talk—from fueling choices for specific sessions to the importance of consistency over perfection. Jess brings us all up to speed on her El Cruce training, while BJ shares an update on his Ironman Arizona training, plus a recap of the Solana Beach Triathlon. Whether you’re here for mindset, sport, or simply the joy of the YTP banter, this one will leave you with something to carry forward into your own life and training.

Welcome back to the YogiTriathlete podcast, where we explore the edge of human potential through sport, mindset, and the relentless pursuit of what’s possible. I’m Jess Gumkowski and I’m here with my co-host and partner BJ. We’re super excited for today’s episode because our guest, Liz Perkoski, is here to smack down her experience solo thru-hiking the John Muir Trail — 24 days, total miles 270 including the 211 mile JMT and 51,000 ft of vert,  — which she completed just about a week ago. Liz is a longtime member of the YogiTriathlete community, previously a VIP one-on-one athlete with BJ, and someone I’ve had the please of working with on mindset for the past year and a half, Liz is no stranger to yoga retreats and adventures and is currently an active member of our Endurance Squad. She’s the kind of athlete who quietly puts in the work, takes on big challenges, and often doesn’t realize just how extraordinary her achievements are. This was a massive undertaking, and today we’re going to unpack the preparation, the surprises, the challenges, and the moments that made this adventure one she’ll carry forever.   So without another moment passing, Liz Perkoski welcome back to the show. 

Welcome back to the YogiTriathlete podcast, where we explore the intersection of mind, body, and sport with those who are boldly living a life without limits. Today, we’re bringing the fire with a guest who has shown us what’s possible when relentless commitment meets a limitless mindset. Brendan Hoehn is no stranger to this community—he was part of our Ironman Arizona First Timers series, and we highly encourage you to go back and listen to his journey through that monumental debut. But today? Today we’re celebrating something extraordinary. Brendan just threw down a 35-minute Ironman PR in Lake Placid—on one of the toughest courses out there, deep in the Adirondack Mountains. His performance left no doubt: this guy is only just getting started. A VIP one-on-one athlete coached by BJ Gumkowski, Brendan is showing us what’s possible when training is built on trust, consistency, and inner belief. In this episode, we’re diving deep into his Lake Placid experience—his preparation, race-day mindset, nutrition, mantras, and what it takes to keep showing up, even when the road gets steep. Brendan’s potential is limitless, and today we’re cracking open his process so that we can all level up.

What happens when your race doesn’t go as planned—like a cancelled swim at Ironman 70.3 Western Massachusetts? In this episode, BJ takes us inside race day and the mental pivot from doubt to possibility. He shares how a "death hike" (no one died!) helped prep him for the unexpected, how his pre-meditation mindset might have derailed him in the past, and the one mantra that carried him through. We break down the gritty details of the run, those finish line feels, and the electric energy of community that reminded him why we show up, again and again. Plus, hear how Blanks Nutrition continues to fuel his podium performances and why Ironman Arizona is calling for those ready to join Team YogiTriathlete. This one’s all about presence, perseverance, and leaning into what’s possible—no matter what the day throws your way.

This week, we dive into the powerful story of Kristen Kelly — full-time OB/GYN, mom of two, and YogiTriathlete athlete who just qualified for the Ironman 70.3 World Championships. In this episode, Kristen shares how she breaks through the myth that there’s “not enough time” to chase big goals, carving out early mornings for her training — her sacred “chocolate cake” time before the world wakes up. We explore how mental prep plays a role in racing strong, what it means to “be here now,” and how parenting can actually help us spread our wings. Kristen opens up about key training sessions, her daily routine, the surprising joy of stepping outside life’s routine, and the unexpected moment she realized she was Worlds-bound. It’s honest, energizing, and a reminder that with purpose and consistency, you can feed the joy of life no matter how full your plate is. 🎧 Tune in now — this one’s for anyone who’s ever wondered if they can do it all. (Spoiler: You can.)

In this episode, we dive into the latest from YogiTriathlete life and endurance adventures. Jess shares reflections from her recent Galápagos yoga adventure, including plans to return in 2026, and announces her next challenge: El Cruce, a 3-day stage trail race across the Andes. She’s documenting her training journey on Strava as she prepares to enter the unknown. Meanwhile, BJ reflects on his own path toward Ironman 70.3 Massachusetts, discussing the importance of staying unattached to outcomes. Together, they explore themes of ego, self-awareness, sleep, and how YogiTriathlete continues to be more than a brand—it's a way of life. Topics Covered:  - Highlights from the Awake Athlete Podcast, including the prerace pranayama episode - Jess’s Galápagos yoga adventure recap and announcement of a 2026 return - Jess’s next adventure: El Cruce, a 3-day stage trail race in South America - Jess’s El Cruce training documented on Strava - Race route revealed only two weeks before the start - Overview of Jess’s El Cruce training plan - BJ preparing for Ironman 70.3 Massachusetts and the practice of entering the unknown - Discussion on attachment to outcomes in training and life - Exploration of how ego is not the enemy - Insight on how we are all so self-absorbed and the opportunity for growth - Thoughts on the importance of sleep for endurance and wellbeing - Living the YogiTriathlete lifestyle with intention and presence - Updates from the YogiTriathlete Endurance Squad

There’s a magic that happens when you say yes to life without needing to know all the answers. ✨ This week on the YogiTriathlete Podcast, Jess and BJ sit down, fresh from recording the Awake Athlete audiobook — a journey years in the making. They reflect on the adventure that brought them here: quitting their jobs, selling their house and everything in it, packing up their tiny car, and heading west with no roadmap except a deep trust in life. What they discovered along the way was far more fruitful than just landing in California — it was the nurturing of an unwavering belief: keep moving forward, even when the evidence suggests otherwise. When obstacles appeared, they didn’t retreat. They leaned in. They trusted the next step would reveal itself — and it always did. And here they are: recording Awake Athlete in a professional studio, with the help of their community — including their athlete Paul and their dear friend Katrina, who provided makeup support — bringing this work to life and sharing it with the world. 🎙️ On the latest episode, Jess and BJ dive deep into the power of allowing, trusting, and living urgently. Tune in and be inspired to take your next step — even if you don't know exactly where it will lead. 🔥

The Oceanside 70.3 smackdown was everything—heartwarming, motivating, and full of FOMO-inducing vibes. These athletes showed up big, and their stories will light you up. This is so much more than a race recap. It’s a celebration of what’s possible when community, consistency, and courage collide. The hype is real for 2026—and we want you in on it.

Athlete burnout—it’s real, it’s sneaky, and it doesn’t have to be inevitable. In this unedited early release, we dive deep into the why behind burnout and the holistic, science-backed solutions to keep athletes thriving for the long haul. 💡 We cover:
 ✅ The hidden causes of burnout ✅ How to train smarter, not harder
 ✅ Mindfulness, recovery, and nervous system balance ✅ Why joy is non-negotiable in sport
 Listen first, reflect, and let us know—what’s your biggest burnout breakthrough? 🎙️🔥   Read more about this too in our recent blogpost: How To Avoid Burnout

This episode was recorded just one day after Jessica returned from two transformative weeks in Chile—one leading a life-changing yoga adventure in Patagonia, the other immersed off the grid in the depths of nature. From witnessing transformation in others to embracing her own, this experience was a powerful reminder of why she does this work. Tune in for stories from the trail, reflections on purpose, and the magic of Patagonia.

Life doesn’t wait, and neither do the lessons it throws our way. In this Pause episode, we dive into the power of being on time—not just for life’s appointments but for our own evolution. From BJ’s return to running and the Holy Trinity of LVL to the mental virus of doubt and the upcoming Oceanside 70.3 team race, we explore the challenges that keep coming at us and how to walk our talk through them all. Plus, a France yoga adventure on the horizon, the Ruggable experience (you’ll see), and the ultimate question: Where are you on the path? Hit play and pause with us. 🎧🔥  

In his third appearance on the YogiTriathlete podcast, Lawrence takes us on a profound journey through movement, gratitude, and purpose. We dive into the art of visualization as a creative action for manifestation, the transformative power of the “holy trinity” practices—walking backwards, flow rope, and resisted walking—and how these simple yet intentional movements can unlock new levels of flow and awareness. This episode is a treasure trove of wisdom that will leave you inspired to move and live more consciously. Topics: - mantras not running queues - comparison to other athletes - finding calm first - oxytocin: love and trust - holy trinity - benefits of flow rope, walking backwards & resisted walking - goal setting - visualization - modern science is catching up

✨ Pause ✨ the gap between stimulus and response. The space where dreams meet realization. The place where magic happens. Today we chat about: - Our 8-hour meditation- 30 days of hot yoga flow- Building YogiTriathlete - Our "likes" and "dislikes" create our suffering- BJ's new hoodie - letting something go and allowing something in- Bike camp update from Jess- Our favorite moment from 2024- Ironman Arizona Race Day Recap Movie now on YouTube Join us for this new interim series of the YogiTriathlete Podcast as we riff on life from the pause. It’s not about stopping; it’s about listening, waiting, and allowing what’s next to reveal itself. We’re so grateful to have you with us in this space.