The Working Triathlete Podcast

Jack Harrel is a Working Triathlete coach and professional triathlete who recently made the jump from short course to long course racing. In this episode, we break down what actually changes when you move up in distance, what transfers from short course, what gets exposed, and what it takes to perform over 70.3 and beyond.

Conrad Goeringer, Mitch Ott, and Caroline Kaplan sit down to break down what actually moves the needle. They talk about bringing intent to every session, why consistency beats hero days, how pros approach recovery and fueling, and the common mistakes amateurs make. Practical, transferable insights you can apply immediately to train better and race smarter.

The 6 Most Important Movement Priorities for the Ironman Run In this episode, we break down the real keys to Ironman run performance with a focus on movement quality. We dive into posture under fatigue, cadence control, pelvic stability, arm swing, and what really happens to your mechanics when glycogen drops and stiffness fades. This is not about looking pretty. It is about minimizing energy leak...

Everyone focuses on the epic long ride. The monster brick. The lung-busting VO2 session. But the workouts that actually matter for Ironman are often the least glamorous. In this episode, we break down the meat-and-potatoes sessions that build durability — the kind that determines who holds it together after five, eight, or ten hours of racing. We cover: • Frequent supporting runs that build resili...

Ironman swim training is widely misunderstood. Many age-group triathletes assume they need more swim volume or harder swim sets, when what they really need is better, more efficient swimming that sets up the rest of the race. In this episode, we break down the five factors that matter most for Ironman swim performance, especially for time-crunched athletes balancing training with work and life. We...

A thoughtful response to the recent Noakes et al. review questioning the role of carbohydrates in endurance performance. We explore why fatigue isn’t caused by running out of muscle glycogen, why blood glucose protection is critical, and why that still doesn’t explain elite fueling strategies. Using recent research and real-world endurance racing, we explain how carbohydrate availability supports...

Most Ironman training plans fail for a simple reason: they assume perfect conditions. In this episode, Conrad sits down with Dallin to unpack why rigid Ironman plans break down in the real world—and what successful athletes do differently. They discuss the common trap of treating training plans like contracts instead of frameworks, how life stress quietly derails even the most disciplined athletes...

In this episode we pull back the curtain on two often-underappreciated yet hugely decisive traits in endurance triathlon:  durability  and  efficiency . We’ll explore what it takes to sustain output and hold technique deep into a long race, why your efficiency matters more than you might think, and how you can train the physiology of fatigue resistance. You’ll hear how metabolic, neuromuscular, ca...

In this episode, Working Triathlete coaches Mitch Ott and Conrad Goeringer talk about coaching/training philosophies, the value of human coaching in the age of AI, and where they see triathlon heading in the next decade, wearables, 1X setups, carbohydrates, heat training and more.

Discipline isn’t about grinding harder — it’s about knowing  when  to push and  when  to pull back. In this episode, we break down the Discipline Spectrum: from under-committed athletes to overtrained perfectionists, and why the sweet spot is mastering  adjustment.  Learn how to train consistently, recover fully, and make decisions that keep you progressing long-term — no burnout required.

Most triathletes understand that training is the stimulus for improvement — but without proper fueling, the body can’t adapt. In this episode, we break down the critical role that calories, carbohydrates, protein, and fat play in driving endurance adaptations at the cellular level. We dive into how under-fueling sabotages progress by impairing mitochondrial biogenesis, hormone balance, and recover...

Dr. Hunter Huston is a kidney doctor at Vanderbilt University Medical Center, triathlete, and medical advisor at Precision Fuel & Hydration.  In this episode, we dive into the science behind fluid and electrolyte balance for endurance athletes. From sweat sodium testing to pre-race hydration strategies, we explore practical and evidence-based ways to optimize performance through smarter fuelin...

In this episode of  The Working Triathlete Podcast , we dive into the power of heart rate and heart rate variability (HRV) for optimizing endurance performance. Coach Derek sits down with Coach Conrad to break down what your heart is really telling you—from resting HR and cardiac drift to HRV trends and race taper readiness. Learn how to interpret the data, avoid overtraining, and train smarter by...

Struggling to improve your swim times? You’re not alone! In this episode of  The Working Triathlete Podcast , we break down the most common swim technique mistakes that hold triathletes back—and how to fix them. From body position and breathing to the ideal swim frequency for real progress, we cover it all. Plus, we dive into real-world case studies of adult onset swimmers who have made huge gains...

n this episode, we dive into the hotly debated topic of coffee stops during long rides—do they hinder your gains, or can they actually help? We also share behind-the-scenes details about our upcoming coaches' retreat in sunny Florida and how our athletes are staying on track despite the winter chill. From navigating base-building strategies to staying motivated in the off-season, this episode is p...

Fresh off his thrilling victory at the long-course duathlon national championships, Conrad Goeringer pulls back the curtain on the grit, strategy, and innovation that fueled his success. From his training techniques to his high-carb nutrition plan, Conrad shares how he pushed past limits to claim the top spot. Discover how he balances a demanding schedule, masters tough race conditions, and outsma...

In this episode, we shift the focus from motivation to strategic preparation. Discover how aligning your training with your purpose can set the stage for a successful 2025. We’ll break down the essentials of SMART goal setting, periodization, and tracking progress to help you train smarter, not harder. Plus, learn how to avoid burnout while staying consistent through the winter months. Whether you...

Thanksgiving is here! it’s the perfect time to reflect on the role gratitude plays in training, racing, and life. In this episode, we explore how shifting your perspective with gratitude can transform tough workouts, build mental resilience, and strengthen the relationships that support your journey. With practical examples, a motivational nugget, and an actionable takeaway, you’ll discover how a...

In this episode of the Working Triathlete Podcast, we unpack some of the principles of motivation, exploring the roles of self-determination and social determination in setting and achieving goals. We dive into the interplay between intrinsic motivation—the internal drive fueled by passion and purpose—and extrinsic motivation, such as rewards, recognition, and community. Learn how understanding th...

In this episode of the  Working Triathlete Podcast , we dive into the one essential topic of recovery. Explore the science-backed benefits of active recovery and how to incorporate it into your training routine, plus uncover the truth about stretching—does it help or hinder performance? We also chat about Ironman Florida, a family-friendly event that’s not only an athlete favorite but also a spect...

In this episode, we explore the remarkable journey of Chris Miller, an endurance athlete who faced some serious setbacks. After having a tumor removed from his leg, Chris was dealt another tough hand—a blood clot that put his athletic future, and even his life, at risk. Despite being told he might never run again, Chris wasn’t ready to quit. Tune in as he shares his story of grit, determination, a...

Listen to our discussion with Campfire Endurance  Head Coach Chris Bagg as we explore how you can get more from your endurance training and racing endeavors. -Avoid common pitfalls that prevent athletes from reaching their genetic potential.   -Emphasize aspects of training that are actually worthy of emphasis. -The problem of dissociation. -Value and pitfalls of tech.  -How to enjoy the sport and...

Join Coach Derek and Coach Conrad as they sit down with Working Triathlete and Michigan State student, Jack Harrell, to discuss his impressive victory at Ironman 70.3 Ohio. In this episode, Jack talks about his journey as a high school swimmer to winning his first 70.3 race while balancing college life. Learn about his training, strategic planning, and the determination that led to his success. We...

In this episode of the Working Triathlete Podcast, Conrad and Derek jump into the world of Track and Field Olympic Trials. We break down the selection standards and discuss an athlete who had an unfortunate race and missed their chance. We also highlight the upcoming team races and training camps that anyone can join as well! Additionally, we explore the recent chatter surrounding Challenge Roth&#...

Join coaches Conrad and Derek as they dive into the eight common mistakes athletes make on race day. Drawing from their extensive coaching experience, they discuss pitfalls such as not waking up early enough, neglecting carbohydrate loading, failing to practice race pace in training, not adapting to the nutrition plan, ignoring weather conditions, peeing during a race, not listening to your body,...