Tri2Thrive

One week. That's all that stands between you and the start line at Lake Wörthersee. In this race-week special, we count down the final 7 days to Ironman Kärnten–Klagenfurt (June 14, 2026) — and talk about the part nobody trains for: the waiting. Dennis and Chris break down what the last week actually looks like — why your taper is working even when your legs feel restless, how to dial in nutrition...

The race is over, the emotions have settled, and now it’s time for the honest breakdown.   Dennis and Chris sit down after competing in IRONMAN 70.3 Jesolo Venice to unpack the full experience — from race-day expectations and course conditions to surprises, challenges, lessons learned, and everything in between.   No polished highlight reel. Just a real conversation about what went right, what did...

 Most Ironman packing guides give you a generic checklist. This one is different.                                                                                                                             Dennis and Chris share their real, race-tested pack list — the small details, the lessons learned the hard way, and the items most first-timers forget until race morning.  A practical, no-fluff...

In this episode, Dennis sits down with extreme triathlete Niklas Hoff Sekkelsten from Norway to explore what it really takes to compete at the highest level — and what happens when everything suddenly stops. After a serious injury forced him out of training for 4 months, Niklas faced one of the toughest challenges of his journey. No racing. No progress. Just uncertainty. But instead of giving up,...

After completing a half marathon, we took time to reflect — not just on the result, but on what it reveals about our preparation for the upcoming Ironman in 83 days. This conversation goes beyond performance. It’s about identifying gaps, adapting strategy, and making smarter decisions under time pressure. Key themes: Honest performance evaluation Learning from mistakes instead of ignoring them Adj...

  Triathlon is getting closer. With 94 days until the triathlon, Dennis and Chris sit down to talk honestly about their preparation, expectations, and the challenges ahead. From balancing training with everyday life to building consistency in swimming, cycling, and running, this episode dives into what the next three months will really look like. No perfect plans — just the real process behind pre...

Your race day nutrition doesn't matter if you're eating garbage the other 360 days of the year.   In this solo episode, Dennis breaks down daily nutrition for triathletes with real jobs and real lives. The real calorie math (why 40% of amateur athletes are under-fueling), a simple plate method that requires zero calorie counting, the hydration mistake that costs you 7% performance, and 5 common nu...

Think triathlon is a rich person's sport? The average triathlete spends $3,500/year — but you can get started for under $500. In this solo episode, Dennis breaks down the real costs of swim, bike and run gear, shares 5 proven budget hacks (buy off-season, join a club, ditch the supplements), reveals where you SHOULD spend money, and tells the story of racing his first triathlon on a city bike with...

Winter doesn’t have to stop your training! In this episode of Tri2Thrive, we dive into how to stay fit and motivated indoors using the treadmill. From smart workout strategies to keeping your mind engaged, discover how to make the most of your winter runs without stepping outside.

Chris and Dennis share their experiences with regular sauna and cold plunge sessions in Kraków. Both have noticed less muscle soreness, fewer physiotherapy visits, better sleep, and strong mental relaxation benefits. 🧊 Cold plunge takeaways: Studies show ice baths feel good but don't truly speed physiological recovery — only short-term soreness relief. Longer or colder isn't better, and cold expo...

Dennis and Chris share their personal weight loss journeys – combining for over 25kg of fat loss. No fad diets, no quick fixes. What You'll Learn: 🔥 How Chris lost 15kg (balanced eating → keto → 5-day fast)  ⁠💪 How Dennis lost 11-12kg by discovering insulin resistance  ⁠🍽️ The eating order: vegetables → protein → fruit  ⁠🧠 Why brain fog disappeared when cutting carbs  ⁠⚠️ Why "healthy" porridge...

She avoided PE class her entire school life. Now she runs 1:23 half marathons and finished top 20 women at Ironman 70.3 Kraków — faster than most men on the bike. Meet Olga — an IT professional from Kraków who transformed from zero athletic background to elite-level triathlon in just 8 years. In this episode, we cover: • How she went from hating exercise to completing her first Olympic triathlon •...

In this special year-end episode, Dennis and Chris reflect on an incredible 2025: 19 episodes, 700+ listeners, and a community that's growing stronger. From first-time Half Ironman finishes in Kraków and Malbork to a swim workshop with Olympic swimmer Luksaz Wojt, this year was transformational. Looking ahead to 2026: Chris is tackling his first full Ironman in Klagenfurt, Austria together with De...

Dennis and Chris are back and recording live from Malaga, Spain, one day before their next half-marathon. This episode focuses on routines: why they matter, how to build one, and what to do when life throws you off track. They share real experiences of routines falling apart during travel and business trips, plus practical tips for bouncing back. Key takeaways: Block your calendar for training Fin...

This week Dennis chats with Michał Tarnowski — Scrum Master, meetup host, and trail runner — about his leap from road races to night ultratrail. Michał breaks down how he cut over 2 hours from the same course in two years: a 46.5 km mountain race (≈2,500 m+), run entirely after sunset with just a headlamp, one aid station, and plenty of grit. What we cover Race story: starting at dusk, climbing br...

In this episode of Tri2Thrive, Chris sits down with Marcin (a triathlete, father, husband, and HR professional from Poznań), to explore how one unexpected challenge turned into a life-changing passion. Marcin’s triathlon journey started as a birthday dare for a friend — 40 challenges for a 40th birthday — and one of them happened to be a triathlon. Without hesitation, Marcin joined the fun… and fo...

In this episode of Tri2Thrive, Chris sits down with Mico, who has just completed his very first Ironman 70.3 in Duisburg, finishing it in under six hours. 🚀 We cover: How a background in swimming helped him nail a 33-minute swim split 🏊 The highs and lows of a 90 km bike and half marathon run 🚴‍♂️🏃‍♂️ Why fueling and nutrition strategy can make or break race day The emotional rollercoaster of...

In this episode of Tri2Thrive, Chris and Dennis sit down in the studio to relive a truly unforgettable weekend at the Castle Triathlon Malbork - one of Poland’s most unique and historic races. 🏰 Dennis takes us inside his journey of finishing his first full Ironman distance — from battling through algae-filled waters and long hours on the marathon to the emotional moment of crossing the line (and...

This week, we welcome Lukasz Wojt, a former Olympic swimmer turned professional triathlete and now a dedicated coach. Swimming is in his DNA - his grandfather competed in the 1952 Olympics, his parents were elite swimmers, and Lukasz himself represented Poland at the 2008 Beijing Olympic Games and won bronze at the European Championships. After finishing his swimming career, Lukasz transitioned in...

In this special episode of Tri2Thrive, Dennis welcomes our guest: Piotr Hydzik, former Polish National Youth Triathlon Team member and founder of Tree Wise, a triathlon club based in Kraków. With over a decade of coaching experience and a deep background in swimming, Piotr shares his journey from athlete to coach, his philosophy on building a sustainable triathlon lifestyle, and why swimming shoul...

🏊‍♂️🚴‍♂️🏃 In this episode of Tri2Thrive, Chris and Dennis share their full race-day experience from the Ironman 70.3 Kraków — a home race filled with epic highs, frustrating lows, and plenty of lessons learned. From the scenic swim in Zakrzówek Lake to a hilly bike course and a crowd-charged run through the city center, they break down every stage with honesty, humor, and insider detail. Togeth...

🚴 In this episode of Tri2Thrive, we explore the joys, challenges, and techniques of group cycling. Dennis kicks things off with a nostalgic story from his teenage years, riding with a local cycling club, reminding us all why group rides are more than just training sessions - they’re a community, fellowship, and motivation on wheels. Together, Chris and Dennis unpack key topics including: Why grou...

In this energizing episode of Tri2Thrive, Chris sits down with long-time friend and endurance enthusiast Jan Koch to unpack a hot topic in the world of athletic performance: the ketogenic diet. Jan Koch shares his personal journey, from calisthenics to running and ultimately to embracing a low-carb, high-fat lifestyle. With over a decade of experience navigating keto, he explains how it has shaped...

In this episode of Tri2Thrive, Chris and Dennis are discussing the challenges of balancing triathlon training with business travel. Whether it’s a week-long road trip or a quick flight with only hand luggage, staying consistent with training and nutrition while on the move can be tough, but not impossible. They share personal stories, practical tips, and real strategies for: Training during hotel...

In the second part of our deep dive into safe cycling, we take a hard look at cycling laws in Poland and Germany and how a lack of clarity or awareness can turn a peaceful ride into a dangerous encounter. We talk road rights, car-cyclist dynamics, and what laws actually protect you (or don’t). Chris and Dennis also shift gears into practical tips and gadgets that make your ride safer and more fun,...