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 consider...
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 a...
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 adversit...
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 ...
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 ...
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 ...
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...
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, practica...
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 hydrati...
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 m...
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 s...
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-mak...
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 ...
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 ...
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 i...
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-raceKatie 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 r...
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 all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing...
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: K...
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 MarathonCoach Justin: Smith Mountain Lake Sprint TriathlonWe talk about: How we both approached our tapersPre-race fueling strategyOur race executionOur thoughts on how we used these races in preparation for future races For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Emai...
We discuss the following Why meal planning and prep is so importantHow it can help save time and moneyWhat happens when we don’t plan aheadIt 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 shoppingTips for meal planning from apps you can use to how to make it ea...