Claim OwnershipThe TriDot Triathlon Podcast
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This is The TriDot Podcast! We are here to educate, inspire, and entertain. We’ll talk all things triathlon, swim, bike, run, nutrition, recovery, & strength training, with expert coaches and special guests. So whether you are a triathlete training for a sprint, olympic, or IRONMAN event. Join the conversation, and let's improve together.
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The sprint triathlon may be the shortest distance in the sport, but for many athletes it can feel like the toughest and it definitely hurts the most! To help you race smarter (and hurt a little less), Coach Ben Sommerville joins us this week with eight practical tips to prepare for your next sprint triathlon. From having a solid race-morning plan (yes, including parking), to knowing the course, understanding the rules, and pacing your effort, this episode covers the details that can make or break your race. Whether you’re lining up for your first sprint or you’re a seasoned racer looking to sharpen your strategy, these tips will help you arrive confident, race strong, and most importantly, enjoy the finish line!
Coach Nolan McKenna is fast, world-class fast. Nolan recently qualified to represent Team USA at the Ultra Marathon World Championships in New Delhi, India, and he joins Carrie to share his journey to the global stage. From his early days as a collegiate runner training largely on his own to discovering TriDot and completely transforming his approach, Nolan explains how smarter training helped him chase big goals while staying healthy. He also opens up about navigating elite training and coaching while welcoming his first child, and how he balances it all. Nolan offers practical advice for ultra runners on adapting RunDot workouts for longer distances, and by the end of this episode, you’ll be cheering him on as he represents Team USA (and RunDot) on the world stage and beyond. To support Nolan's journey to India you can contribute here: https://www.gofundme.com/f/help-nolan-represent-team-usa-at-50k-worlds
Fueling for training and racing isn’t one-size-fits-all, especially for women. In this episode, host Vanessa Ronskley is joined by Taryn Richardson of The Triathlon Nutrition Academy to dive into the key nutrition strategies female athletes need to know. Taryn breaks down how to ensure you get enough carbohydrates, protein, and fats to support performance, recovery, and long-term health. She shares her thoughts on supplements, explains how to recognize whether you’re truly meeting your nutrition needs, and highlights the warning signs of RED-S as well as other warning signs to look out for. You’ll also hear practical tips for recovery and realistic fueling strategies for busy athletes juggling training, work, and family life. While this episode focuses on female-specific nutrition, Taryn and Vanessa share valuable insights that all athletes can apply to train stronger, recover better, and perform at their best.
We all know sleep is critical for performance and recovery but how do we actually get better at it? In this episode, Sleep Is A Skill creator Mollie Eastman and The RunDot Running Podcast's Carrie Tollefson join Vanessa Ronksley to break down how to improve your sleep in practical, actionable ways. We cover what sleep really does for the body, how much you need, and how it directly impacts performance and recovery. Then we get into the details that matter most: optimizing your sleep environment, choosing the right equipment, and understanding how nutrition, supplements, and tracking devices can either support (or sabotage) your sleep. This episode won’t put you to sleep, but it will inspire you to start treating sleep like the performance tool it truly is and unlock gains you may be leaving on the table.
Understanding how to stay in your training zones is key to smarter run workouts. In this episode, we break down everything you need to know about zones and how to use them effectively. Coaches Brandy Ramirez and Matt Davies explain how TriDot determines swim zones, which gadgets and metrics best help you monitor them, and how to consistently stay in the right zone during your workouts. They also share strategies for hitting your targets across different pool lengths and even open water. However your next workout is structured, this episode will equip you with practical tips to maximize your swim training and execution.
Understanding how to stay in your training zones is key to smarter run workouts. In this episode, we break down everything you need to know about zones and how to use them effectively. Coaches Kurt Madden and Jason Verbracken explain how TriDot determines bike zones, which gadgets and metrics best help you monitor them, and how to consistently stay in the right zone during your workouts. They also share strategies for hitting your targets across different terrain and environments. Whether your next workout is guided by pace, power, or heart rate, this episode will equip you with practical tips to maximize your cycling training and execution.
Understanding how to stay in your training zones is key to smarter run workouts. In this episode, we break down everything you need to know about zones and how to use them effectively. Coaches Elizabeth James and Stephen Horan explain how TriDot determines run zones, which gadgets and metrics best help you monitor them, and how to consistently stay in the right zone during your workouts. They also share strategies for hitting your targets across different terrain and environments. Whether your next workout is guided by pace, power, or heart rate, this episode will equip you with practical tips to maximize your running training and execution.
1Do you ever wonder why you're doing a certain workout, not just how? This week Coach Ben Sommerville joins the podcast to break down some of the most effective swim workouts to help you train smarter, not just harder. We are tackling swim sessions: Broken 200s, Broken 1500s, Broken Ladders, Threshold 150s, Sprint 50s and more! Coach Ben explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive "narwhal," understanding the why behind your TriDot workout might be the edge you've been missing.
You’ve done the training. You’ve logged the miles. Now it’s finally race time! But not all races (or race weekends) are created equal. In this episode, we’re joined by Andre Lapar from Clash Endurance to break down how to make the most of your entire race weekend experience. Andre shares practical insights on how athletes can elevate their weekend, common mistakes racers make (and how to avoid them), and smart strategies for race morning. Most importantly, he dives into how to truly enjoy and maximize the race itself. From pre-race planning to post-race celebrations, we’ve got it all covered to help you get the most out of your next race weekend, whether it’s a full-on racecation or a one-day showdown.
Wind: A Triathlete's nemesis...until today, we are breaking down the best ways to train and maximize your workouts when the winds are blowing. Coaches Ryan Tibball and Brady Hoover join Andrew this week to break down how the wind affects your training across all three sports. From gaining confidence handling your bike to adjusting your bike set up to handle wild winds. How do you dress for the wind? Do you need to change your fueling? We'll cover it all. This episode is packed with mental and tangible tips so by the end of this episode, you'll breeze (yep, went there) through your next workouts!
Do you ever wonder why you're doing a certain workout, not just how? This week Coach Elizabeth James joins the podcast to break down some of the most effective bike workouts to help you train smarter, not just harder. We are tackling the doozie bike workouts: Big Gear, Threshold Intervals, Threshold and Hold, Step Ups, Over Unders, and more! Coach Elizabeth explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive "unicorn," understanding the why behind your TriDot workout might be the edge you've been missing.
Join members of the podcast production team as they reflect on some of their favorite TriDot Podcast episodes from the past year. Revisit the year's top coaching tips, highlights from key episodes, and special moments with guests of the show. Whether you're a first-time listener or long-time subscriber, there's a piece of advice in here for you! Find out which episodes the podcast team says deserve a second listen!
If you've ever wanted to know the "why" behind some of your favorite TriDot swim workouts, this week Coach Kurt Madden joins the podcast to break down five swim sessions athletes will see in their training. We are tackling 25 / 100 Speed Sets, Ladders, Building 100s, Descending 100s, Threshold 200 / 300s, and more! Coach Kurt explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive "narwhal," understanding the why behind your TriDot workout might be the edge you've been missing.
We're back for another episode where our triathlon coaches answer YOUR questions! Coaches Brandy Ramirez, Stephen Horan and Sion McIntosh jump into the hot seat on this round-robin, rapid-fire episode! Learn tips for staying motivated during the winter months, maximizing your TriDot schedule balancing all the disciples (including strength), and how to read your swim workout wile in the pool. Listen in as the coaches teach us about salt intake and endurance nutrition and how to effectively add and train for a swim/run race. They also discuss what to look for in a coach and the benefits of TriDot coaching. This episode has a tip for everyone!
Women make up the majority of active adults, yet only 25% of triathletes are female. TriDot is changing that with "Limitless: Women in Triathlon", a groundbreaking 2026 initiative offering 500 women free triathlon training and a supportive community built to grow the sport. Inside Limitless, participants will receive personalized training plans, expert mentorship, an empowering community, and education designed by women, for women, centered around real experiences in the sport. In this episode, triathlon legends Mark Allen and Michellie Jones join us to share their excitement about this game-changing program and walk you through exactly how YOU can apply to become part of this historic initiative.https://go.tridot.com/limitless
With three sports to train for, concepts to learn, and gear to acquire; Triathlon is not the easiest sport for a new athlete. But with the right guidance, getting started in triathlon does not have to be complicated or intimidating. Today Coach David Cagle from Continuum Endurance joins the show to present the 10 tips he offers to any triathlete getting going in the sport. From getting the right equipment to prioritizing consistent training and sleep; Coach David makes the transition to triathlete practical and approachable.
Inspired by the passion many triathletes have for shopping, we proudly present the official 2025 TriDot Podcast holiday gift guide! Whether you are a new or seasoned athlete, getting new gear or replacing something old, our team has ideas for you! Coaches Ken Presutti and Ben Sommerville join Andrew Harley and Vanessa Ronksley to share their favorite gift ideas for any athlete across multiple budget amounts. From training calendars and planners to bike upgrades, recovery tools, triathlon coaching, and even strategic gift cards; after listening to this you will have a plentiful wish list!
As you near the end of your triathlon stamina build and approach race day, it’s time for one of the most important parts of your training: the race rehearsal. This workout isn’t just a test of your fitness, it’s a full practice run for race day, from your gear and nutrition to your pacing and mindset. In this episode, Coach Elizabeth James joins host Vanessa Ronksley to break down the purpose and structure of each discipline’s race rehearsal workout. Elizabeth explains what each session targets, how it benefits your body, and the best ways to execute them for maximum race-day readiness. Whether you’re training for a sprint or an IRONMAN, this episode will guide you through the most anticipated workouts of your training block: the final step before your taper and your best race yet.
The ebbs and flows of triathlon motivation are real, and many athletes can face burnout at some point in their sporting journey. It’s a normal part of the athlete journey, but it doesn’t have to derail your love for the sport. This week, Coaches Stephen Horan and Matt Davies join Andrew to share seven practical tips for preventing and overcoming burnout. From taking intentional breaks in structured training, to actually racing more (yes, really!), they dive into how variety, community, and even a bit of retail therapy can keep your motivation alive. Whether you’re feeling drained or just want to stay ahead of burnout, this episode will help you reconnect with your “why” and get excited to jump back in when you’re ready.
This week, we’re diving deep into protein intake! Discussing how much you really need, which sources are best, and how to get it right for your training goals. Andrew is joined by Advanced Sports Dietitian Taryn Richardson to unpack the science behind protein and its crucial role in athletic performance. Together, they explore how to adjust protein intake for different workouts, the pros and cons of various protein types, and how to seamlessly add more protein to your daily meals and snacks. Taryn also shares her insights on common protein myths, unnecessary supplements, and the biggest mistakes athletes make. Every athlete’s needs are unique, but this episode will give you the tools to fine-tune your nutrition for peak performance.
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