The Endurance Athlete Journey

Send us Fan Mail 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 a...

Send us Fan Mail 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 impo...

Send us Fan Mail 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 framewor...

Send us Fan Mail 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 require...

Send us Fan Mail 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 t...

Send us Fan Mail 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 c...

Send us Fan Mail 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 b...

Send us Fan Mail 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 de...

Send us Fan Mail 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 buildi...

Send us Fan Mail 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 epi...

Send us Fan Mail 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...

Send us Fan Mail 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 di...

Send us Fan Mail 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 rea...

Send us Fan Mail 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 sp...

Send us Fan Mail 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...

Send us Fan Mail 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...

Send us Fan Mail 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...

Send us Fan Mail 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 episod...

Send us Fan Mail 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—w...

Send us Fan Mail 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...

Send us Fan Mail 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,...

Send us Fan Mail 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...

Send us Fan Mail 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 bod...

Send us Fan Mail 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&a...

Send us Fan Mail 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...