The Endurance Athlete Journey

Send us Fan Mail Summary: In this episode, Coach Justin reflects on week seven of his training plan for Ironman Florida 70.3. He discusses the challenges of coming off a roll back week and aggressively returning to full blown training. He discusses some of the successes in his running, biking, swimming. He talks about possible revisions in how he approaches strength training for the remainder of t...

Send us Fan Mail Summary: In this episode, Coach Justin reflects on his preparation for the Ironman Florida 70.3 and the valuable lessons he’s learned. He highlights the critical role that rollback weeks play in an athlete’s training for both physical and mental recovery. Justin details his training regimen, which incorporates running, cycling, swimming, and strength training. The episode explores...

Send us Fan Mail Summary: In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the complexities of managing Hashimoto's disease, an autoimmune condition affecting the thyroid. Katie shares her personal journey with Hashimoto's, discussing the challenges and misconceptions surrounding the disease, particularly in relation to endurance training....

Send us Fan Mail Summary: In this episode, Coach Justin shares his experiences and insights from week five of his training for Ironman Florida 70.3. He discusses the challenges and successes in his swim, bike, and run training, as well as his strength training regimen. Justin emphasizes the importance of mental resilience and the lessons learned from a challenging long ride, highlighting the unexp...

Send us Fan Mail Summary: In this episode, Coach Justin shares his training journey for the Ironman Florida 70.3, detailing his weekly training volume, adjustments in running and biking protocols, and insights into strength training. He discusses the importance of anti-inflammatory medications, nutrition strategies during long rides, and the significance of swimming technique. Justin also reflects...

Send us Fan Mail Summary: In this episode, Coach Justin and Coach Katie discuss the unique challenges faced by bariatric endurance athletes. They explore the impact of bariatric surgery on nutrition, the psychological aspects of weight loss, and the importance of muscle recovery and strength training. The conversation highlights the need for tailored nutrition strategies and the mental hurdles tha...

Send us Fan Mail Summary: In this conversation, Coach Justin shares his experiences and insights from week three of his training for Ironman Florida 70.3. He discusses the challenges and adjustments he made in his running, biking, and swimming workouts, as well as the impact of his new job on his training schedule. Throughout the conversation, he reflects on the importance of flexibility, patience...

Send us Fan Mail In this episode, Coach Justin shares his journey through week two of training for Ironman Florida 70.3. He discusses the challenges and successes in his running, cycling, swimming, and strength training, while also reflecting on the importance of mental resilience and nutrition. Justin emphasizes the need for transparency in his training process and the lessons learned from both s...

Send us Fan Mail 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 prevent...

Send us Fan Mail 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 impor...

Send us Fan Mail 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...

Send us Fan Mail 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 emph...

Send us Fan Mail 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...

Send us Fan Mail 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 a...

Send us Fan Mail 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...

Send us Fan Mail 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 an...

Send us Fan Mail 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...

Send us Fan Mail 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 r...

Send us Fan Mail 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 impor...

Send us Fan Mail 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 Ironma...

Send us Fan Mail 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 sour...

Send us Fan Mail 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 sup...

Send us Fan Mail 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,...

Send us Fan Mail 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-race Katie shares what went well and what she stru...

Send us Fan Mail 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. ...