Episodes

5d ago

We're back for another episode where our triathlon coaches answer YOUR questions! Coaches Brandy Ramirez, Stephen Horan and Sion McIntosh jump into the hot seat on this round-robin, rapid-fire episode! Learn tips for staying motivated during the winter months, maximizing your TriDot schedule balancing all the disciples (including strength), and how to read your swim workout wile in the pool. Listen in as the coaches teach us about salt intake and endurance nutrition and how to effectively add and train for a swim/run race. They also discuss what to look for in a coach and the benefits of TriDot coaching. This episode has a tip for everyone!

Dec 8

Women make up the majority of active adults, yet only 25% of triathletes are female. TriDot is changing that with "Limitless: Women in Triathlon", a groundbreaking 2026 initiative offering 500 women free triathlon training and a supportive community built to grow the sport. Inside Limitless, participants will receive personalized training plans, expert mentorship, an empowering community, and education designed by women, for women, centered around real experiences in the sport. In this episode, triathlon legends Mark Allen and Michellie Jones join us to share their excitement about this game-changing program and walk you through exactly how YOU can apply to become part of this historic initiative. https://go.tridot.com/limitless

Dec 1

With three sports to train for, concepts to learn, and gear to acquire; Triathlon is not the easiest sport for a new athlete. But with the right guidance, getting started in triathlon does not have to be complicated or intimidating. Today Coach David Cagle from Continuum Endurance joins the show to present the 10 tips he offers to any triathlete getting going in the sport. From getting the right equipment to prioritizing consistent training and sleep; Coach David makes the transition to triathlete practical and approachable.

Nov 24

Inspired by the passion many triathletes have for shopping, we proudly present the official 2025 TriDot Podcast holiday gift guide! Whether you are a new or seasoned athlete, getting new gear or replacing something old, our team has ideas for you! Coaches Ken Presutti and Ben Sommerville join Andrew Harley and Vanessa Ronksley to share their favorite gift ideas for any athlete across multiple budget amounts. From training calendars and planners to bike upgrades, recovery tools, triathlon coaching, and even strategic gift cards; after listening to this you will have a plentiful wish list!

Nov 17

As you near the end of your triathlon stamina build and approach race day, it’s time for one of the most important parts of your training: the race rehearsal. This workout isn’t just a test of your fitness, it’s a full practice run for race day, from your gear and nutrition to your pacing and mindset. In this episode, Coach Elizabeth James joins host Vanessa Ronksley to break down the purpose and structure of each discipline’s race rehearsal workout. Elizabeth explains what each session targets, how it benefits your body, and the best ways to execute them for maximum race-day readiness. Whether you’re training for a sprint or an IRONMAN, this episode will guide you through the most anticipated workouts of your training block: the final step before your taper and your best race yet.

Nov 10

The ebbs and flows of triathlon motivation are real, and many athletes can face burnout at some point in their sporting journey. It’s a normal part of the athlete journey, but it doesn’t have to derail your love for the sport. This week, Coaches Stephen Horan and Matt Davies join Andrew to share seven practical tips for preventing and overcoming burnout. From taking intentional breaks in structured training, to actually racing more (yes, really!), they dive into how variety, community, and even a bit of retail therapy can keep your motivation alive. Whether you’re feeling drained or just want to stay ahead of burnout, this episode will help you reconnect with your “why” and get excited to jump back in when you’re ready.

Nov 3

This week, we’re diving deep into protein intake! Discussing how much you really need, which sources are best, and how to get it right for your training goals. Andrew is joined by Advanced Sports Dietitian Taryn Richardson to unpack the science behind protein and its crucial role in athletic performance. Together, they explore how to adjust protein intake for different workouts, the pros and cons of various protein types, and how to seamlessly add more protein to your daily meals and snacks. Taryn also shares her insights on common protein myths, unnecessary supplements, and the biggest mistakes athletes make. Every athlete’s needs are unique, but this episode will give you the tools to fine-tune your nutrition for peak performance.

Oct 27

Every TriDot workout includes a built-in warm-up, but are you actually doing it? This week, Vanessa is joined by Coaches Brady Hoover and Brandy Ramirez to discover why warming up is essential before every session. They’ll break down how to properly incorporate warm-ups into your TriDot training, share practical tips for swimming, biking, and running, and explain the difference between dynamic and static stretching so you’re fully prepared to tackle the main set of your workout. By the end of this episode, you’ll be rethinking your pre-workout routine and (hopefully) never skipping a warm-up again.

Oct 20

Do you ever wonder why you're doing a certain workout, not just how? This week Coach Matt Sommer joins the podcast to break down some of the most effective bike workouts to help you train smarter, not just harder. We are tackling short and hard bike sessions: 30-30s, 30-90s, Power Builders, Power Intervals, stamina, and more! Coach Matt explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive "unicorn," understanding the why behind your TriDot workout might be the edge you've been missing.

Oct 13

In this special TriDot and RunDot crossover episode, Andrew and Carrie are joined by Predictive Fitness CEO Jeff Booher. The three of them explore how TriDot and RunDot are revolutionizing training for triathletes and runners. Jeff shares his journey as both an athlete and coach; explaining how his own athletic ambitions inspired the tech breakthroughs that power TriDot & RunDot. Jeff explains the role AI plays in endurance training and breaks down the four phases of training design. We'll meet the purpose-built FitLogic Intelligence Engine that sets TriDot and RunDot apart from other "AI" training platforms; And learn more about the role of a human coach in the modern sporting landscape. Packed with insights and personal stories, this episode will leave you inspired and convinced that FitLogic, TriDot, and RunDot are game-changers in endurance training.

Oct 6

A bike helmet is more than just gear, it's a non-negotiable for every triathlete. In this episode, Andrew is joined by Mike Buenting, Sports Marketing Manager at Rudy Project North America, to break down everything you need to know about helmets. From how they're made and how long they last, to whether built-in visors are worth it and if certain helmets really are faster (or safer), no question is off-limits. Do you need multiple helmets? Are some styles better for racing vs. training? Tune in and get the expert insights you need to confidently choose your next helmet.

Sep 29

Do you ever wonder why you're doing a certain workout, not just how? This week Vanessa Ronksley and Coach Ryan Tibball break down some of the most effective run workouts to help you train smarter, not just harder. We are starting with quality run sessions. Ryan and Vanessa dig into MAV Shuttles, Fartleks, Intervals, Threshold Repeats, and more! Explaining the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive running "unicorn," understanding the why behind your TriDot workout might be the edge you've been missing.

Sep 22

“The finish line is not a final destination, but a breathtaking view that fuels the next journey.” In this episode, Coach Stephen Horan celebrates a major milestone: completing his 20th IRONMAN. With over 15 years of endurance racing Stephen takes time to reflect on the lessons learned from each finish line. From the power of community in training, to embracing pressure as a privilege, and finding strength through adversity, Stephen shares personal stories and hard-earned insights that go beyond the race course. Whether you're an athlete, a goal-setter, or simply seeking motivation, this episode will leave you inspired to chase your own next finish line.

Sep 15

Transitions can make or break your race, and changing between sports are often where valuable seconds slip away. In this episode, we dig deep into the ins and outs of T2 with Coaches Elizabeth James and Ben Sommerville. From getting your legs ready for a run while wrapping up your ride and finding your transition spot fast to practicing the sequence of changing your gear quickly and what amenities the coaches recommend you use or skip in the transition area, Ben and Elizabeth share practical tips and real-world strategies to streamline your next race. Plus, enjoy some unforgettable stories from their own triathlon journeys. Whether you're a first-timer or a seasoned racer, this episode will help you move from biking to running like a pro.

Sep 8

Transitions can make or break your race, and Transition 1 is often where valuable seconds slip away. In this episode, we take a deep dive into the ins and outs of T1 with Coaches Jeff Raines and Jenn Reinhart. From sighting the swim exit and navigating the chaos of the transition area, to smart gear staging and finding your bike fast, they share practical tips and real-world strategies to streamline your next race. Plus, enjoy some unforgettable stories from their own triathlon journeys. Whether you're a first-timer or a seasoned racer, this episode will help you move from swim to bike like a pro.

Sep 1

They say breakfast is the most important meal of the day, and on race day it's absolutely crucial. In this episode, we hear from 8 different triathlon coaches to see exactly what they eat before toeing the start line. From short course sprints to long course endurance events, we dive into how fueling strategies change and why topping off glycogen stores can make or break your performance. Whether it's oatmeal, bagels, fruit, or electrolytes, you'll get practical tips and fresh ideas to dial in your own race-morning nutrition.

Aug 25

Whether it’s a nagging niggle or a major surgery, injuries are an almost inevitable part of long-term triathlon training. In this episode, Physical Therapy expert Dr. BJ Leeper and Professional Triathlete Elizabeth James share valuable insights to help you return to training stronger and smarter. We’ll cover smart strategies for easing back into training, how to know when to push forward and when to pull back, and even practical tips on modalities and tools to support your recovery. BJ and Elizabeth discuss the mental and emotional challenges of injury recovery, sharing encouraging advice. While we can’t provide one-size-fits-all prescriptions, this episode is packed with actionable guidance to help you return to the sport you love!

Aug 18

Since the bike leg is the longest part of any triathlon a proper bike fit is essential for performance, comfort, and injury prevention. While a professional fit is ideal, it's not always accessible. This week, Coaches Jeff Raines and Sion McIntosh join the show to share practical advice on how to fine-tune your bike fit at home. You'll learn how to better understand your body's unique needs and identify common adjustments your fit may require over time. We’ll also cover when and how to modify your setup, explore both low-tech and high-tech tools to analyze your position, and discuss key differences in fit strategies for short-course vs. long-course racing.

Aug 11

In triathlon every second matters and even small mistakes can cost you big on race day. We’ve brought in two coaches, Matt Sommer and Matt Bach, to help you reclaim lost time and get the most out of your fitness on race day. In this episode, we dive into practical strategies for saving time before, during, and after the race. From course prep and gear setup to pacing, nutrition, and staying mentally sharp in the heat of competition, Matt and Matt share insights that can make a real difference in your performance. Whether you’re a first-timer or a seasoned athlete, these time-saving tips will help you keep moving efficiently and confidently; from the starting line to the finish chute.

Aug 4

As experienced Coaches Jeff Raines and Elizabeth James have seen it all on race day—and this week, they're sharing the biggest lessons they've learned while spectating on race day. From practical advice on bike maintenance and travel planning to embracing the race-day atmosphere and soaking in the finish-line moment, they’re dishing out the same tips they give their own athletes. Whether you're racing or cheering from the sidelines, this episode is packed with insights to help you get the most out of your next triathlon event!

Jul 28

Whether it’s a wave, rolling, or mass start, how you begin your triathlon swim can make all the difference. In this episode, coaches Joanna Nami and Ryan Tibball break down every type of open water swim start and share expert strategies to help you launch with confidence. You’ll get practical tips for staying calm, starting strong, and settling into your rhythm quickly. As you gear up for your next race, this episode is your complete guide to swim start success!

Jul 21

The RunDot Podcast is launching soon and today we meet the host! Carrie Tollefson is a National Champion Middle-Distance Runner, an Olympian, a globally recognized broadcaster, and a podcast host! Carrie brings a wealth of running experience and today gives us her four major tips for race morning! She stresses the importance of planning (and having multiple plans) and even shares how she uses visualization, all while sharing some of her favorite running stories over the years. Come get to know Carrie, and be on the lookout for the launch of the RunDot Podcast.

Jul 14

While 140.6 miles is only double the distance of a 70.3, the cost and commitment can feel MORE than double as a triathlete prepares for their first full IRONMAN. Today, Coaches Kurt Madden and Louise Strydom bring two of their athletes to the podcast to share everything about transitioning to the IRONMAN distance. Kurt and Louise provide key tips for the IRONMAN training cycle while athletes Heather and Jaco share their experience transitioning from a half to full IRONMAN. Between the coaching expertise and the athlete stories, this episode will give you the confidence to level up from 70.3 to 140.6!

Jul 7

Staying in the sport of triathlon takes the right motivation, dedication, and a healthy mind and body. IRONMAN World Champion Mirinda Carfrae and IRONMAN Champion Tim O'Donnell both enjoyed long and rewarding professional triathlon careers and continue to train while coaching Team Salty Bears. So naturally they are perfect to share the six lessons they learned to help have a long-lasting journey in triathlon. Tim and Rinny teach us the importance of always redefining goals and share tips for avoiding burnout. They stress the importance of strength sessions and adjusting your training when needed. Armed with wisdom from Coach Tim and Coach Rinny you will be all set to enjoy this sport for many more years to come!

Jun 30

300 episodes of The TriDot Triathlon Podcast have come and gone, and while we can't recount EVERY lesson hosts Andrew Harley and Vanessa Ronksley have learned, we picked our top 20 takeaways. We scoured all the nutrition episodes, the coaching wisdom and even the skill-specific episodes to find the best tips. From choosing the right run shoes, to improving your swim, eating enough protein, and even when NOT to train, Andrew and Vanessa recall it all. This episode is guaranteed to remind you of some very important lessons in triathlon that we hope you remember for the next hundred episodes!

Jun 23

We're back for another episode where our triathlon coaches answer YOUR questions! IRONMAN World Champions Mark Allen and Craig "Crowie" Alexander jump into the hot seat on this round-robin, rapid-fire episode! Learn tips for balancing training with life activities, riding strong when you train outside, and how to breathe while swimming in cold water. Listen in as the coaches teach us what we can learn from the pros and how to keep our heart rate down during a race start. They also discuss the infamous question of body hair and drag. This episode has a tip for everyone!

Jun 16

Getting faster doesn’t come through just training harder. Your recovery plays a crucial role in becoming a stronger athlete. This week triathlon legend Michellie Jones joins the podcast to share her 6 rules for recovery that will benefit your performance. From the importance of prioritizing sleep and nutrition to using recovery tools and technology. Michellie shares what she tells her athletes and even reminds us to "master our mobility minutes" as an insurance policy for our body. This episode is packed full of recovery wisdom that will translate to free speed come race day!

Jun 9

The Wildflower Multisport Festival is the "Woodstock" or "Coachella" of triathlon. Where the Countryside of California hosts a weekend endurance festival with triathlon, running, open water swimming, and so much more! After a hiatus, Wildflower returned in 2025 and TriDot was there in a big way! Host Vanessa Ronksley brings Coaches Ryan Tibball, Kurt Madden and Brandy Ramirez to the podcast to break down the epic weekend. They discuss everything from the course to the comradery and even share their favorite stories from the weekend. This podcast episode will make you want to be the first to sign up for Wildflower 2026, and will make sure you know how to conquer this iconic California course!

Jun 2

With our bodies needing the perfect amount of fuel, fluids, and electrolytes to thrive on race-day, plenty can go wrong with our nutrition intake while on course. Coaches Jasmine Moezzi and Kathy Ward-Hudson join the podcast to help us troubleshoot the seven most common nutrition issues athletes may face during their race. From dehydration and cramping to catching up if you fall behind on your fueling, we cover it all! This episode will help ease those race-day fears of getting all your nutrition in so that you can focus on the other three disciplines and have an amazing race!

May 26

With the run being the final leg of a triathlon, your body and brain are fatigued with plenty of miles still to go. Numerous things can go wrong trying to reach the finish line. Coach Chris Navin brings his coaching and racing experience to the podcast to help us troubleshoot the eight most common issues athletes may face during the run. From injuries and aches to brain fog, nutrition, and GI issues, we cover it all! This episode will help ease those race-day run fears and help you confidently finish your race!

May 19

Since the bike leg is the longest part of a triathlon, plenty can go wrong while out on course. Coach Kurt Madden brings his coaching and racing experience to the podcast to help us troubleshoot the seven most common issues athletes may face during the bike portion of the race. From mechanical and tech failures to nutrition and the saddle discomfort, we cover it all! This episode will help ease those race-day bike fears and help you have a confident ride in the saddle.

May 12

Even though the swim is the shortest part of a triathlon, plenty can go wrong as you make your way through the water. Coach Joanna Nami brings her coaching and racing experience to the podcast to help us troubleshoot the seven most common issues athletes may face during the swim portion of the race. From goggle and wetsuit issues to anxiety and the effects of water temperature, we cover it all! This episode will help ease those race-day swim fears and help you have a confident swim split!

May 5

Running on tired legs is a big time reality of triathlon training and racing. Triathlon Legend Mirinda "Rinny" Carfrae and running Coach Bobby McGee join the podcast to share all their wisdom for running strong while fatigued. Our Coaches will offer cues for holding proper run form even while tired and will provide tangible tips for strengthening your legs in training. Rinny and Bobby will touch on the importance of cadence and share their own personal stories and experiences. This episode is packed with knowledge and tips to keep your legs spinning during your next long run!

Apr 28

Ice baths, cryotherapy, cold showers (and more) are the new "it" thing for recovery. But does sports science actually support cold water as a positive body stimulus? Physical Therapist Dr. B.J. Leeper and Triathlon Coach Ken Presutti plunge into the podcast to share the benefits of cold water immersion. From the anti-inflammatory perks to body temperature regulation, and even boosting your metabolism, there are multiple reasons to get chilly in your training week. Our experts break down the appropriate temperature, give advice on how long to stay cold, and even discuss the importance of shocking your system. You'll be ready to yell "ice ice baby" as you jump into a cold shower after this chilling episode!

Apr 21

Racing a triathlon relay is a great way to mix up your race season, practice one specific discipline, and have fun along the way! Coaches Ben Sommerville and Ryan Tibball join the podcast to explain the most common relay formats and how to best race them. From selecting your teammates to split pacing and transition tips, Ben and Ryan coach us through it all. This episode will have you ready to grab some friends and register for a relay adventure!

Apr 14

A crucial touch point between a triathlete and their bike are the pedals and footwear that get those wheels moving! Coaches Jeff Raines and Ben Sommerville join the podcast to cover the essential info regarding bike shoes, cleats, and pedals. From running shoes and platform pedals to cycling shoes and clipless pedals, our coaches explain the pros and cons of the most common set ups. They'll break down what to look for when purchasing footwear and even how to put your cycling shoes on as quickly as possible. Whether you are new to cycling or an experienced triathlete, our coaches will help you put power through the pedals while keeping your feet happy!

Apr 7

Triathletes famously LOVE to train and tend to neglect rest and recovery. Properly resting our body is just as vital to triathlon performance as our training. Today Coaches Matt Sommer and Jason Verbracken join the podcast to help us get rest days right. Answering questions like “Do we actually need rest days?” And “what are signs our body needs a rest day?” After this episode you'll be ready to rest as hard as you train!

Mar 31

Are you interested in tangible tips to improve your swim? Triathlon legend Michellie Jones and Coach Brandy Ramirez join the podcast to share six big time swimming tips for every triathlete. They stress the importance of proper technique and the benefits dry land exercises. Michellie and Brandy also discuss working on your open water skills as well as training with purpose EACH swim session. These six tips will have you ready to start your next race strong and confident!

Mar 24

Are you interested in tangible tips to improve your cycling? Triathlon legend Craig "Crowie" Alexander and Coach Chris Navin join the podcast to share six big time cycling tips for every triathlete. They break down the importance of a proper bike fit and explain the benefits of high and low cadence training. Crowie and Chris also share tips for strength and mobility as well as wisdom for working on your bike handling skills. These six tips will have you ready to rock the longest leg of your next race!

Mar 17

Are you looking for tangible tips to improve your run? Triathlon legend Mirinda "Rinny" Carfrae and Coach Jeff Raines join the podcast to share six big time running tips for every triathlete. They break down purchasing the correct shoe for your specific feet and explain the benefits of training on tired legs. Rinny and Jeff also share tips for training your gut as well as the importance of run drills. These six tips will have you ready to rock the last leg of your next race!

Mar 10

Have you ever left for your run and your watch battery was dead? Or gone for a group ride to notice your bike computer is still at home? Did it ruin your workout? If so, have no fear - Coaches Ryan Tibball and Will Usher join the podcast to break down training without technology. We have become so connected to our training gadgets that something will inevitably go wrong, and we need to know how to proceed. From intentionally training without your watch to tips for salvaging your workout when things malfunction, and even understanding the importance of listening to your body and how to execute RPE, Ryan and Will share all their tips! So the next time you find yourself with out your trusted technology, you'll be prepared to keep moving forward!

Mar 3

When considering adding a race to your calendar, what variables should factor into your decision to register? Or to pass? Coaches Raya Usher and Ken Presutti join the show to present the five questions you should ask before adding a race to the calendar. They'll discuss ways to lay out your season calendar and help you think through the "why" behind each race you add. From the logistics (budget and timing), to finding the perfect course (do you want a challenge or a course that aligns with your strengths) and even finding seasonal success. This conversation hits the essential question to ask before hitting the register button!

Feb 24

As the fourth discipline of triathlon, triathletes are very intentional with race day nutrition. But what we put into our bodies day-to-day has a much bigger impact on our overall health. Today, 6X IRONMAN World Champion and legendary coach Mark Allen shares his six rules for daily nutrition. He discusses the importance of nutrient dense foods, why to avoid added sugar, selecting quality protein, and even which oils to avoid! After this conversation Mark will have you motivated to up your daily nutrition game!

Feb 17

Since assessment workouts serve as a benchmark of your current fitness, it is crucial to perform your best in these training sessions. TriDot Coaches Matt Sommer and Elizabeth James join the podcast to break down everything you need to know for your next assessment week. We'll discuss the importance of fitness benchmarking as well as mental strategies and practical tips to increase your performance. Matt and Elizabeth will provide pacing strategies and suggestions for overcoming test anxiety; all aimed at equipping you to nail your next round of assessments!

Feb 10

While long course requires stamina, short course racing involves a lot of power and speed! Two-time short course National Champion and TriDot Coach Ben Sommerville joins Coach Ryan Tibball on the podcast to emphasize the importance of building speed before your next short course race. From the timing of fueling and proper form and technique, to powering through those tough training sessions, and even the value of brick workouts, Ben and Ryan break down each discipline and provide tips on how to become more powerful in each sport.

Feb 3

IRONMAN training certainly takes some time, but it doesn't need to take over your entire life. It's possible (and important) to balance training with your regular commitments and priorities. This week, IRONMAN U Master Coach Michellie Jones and TriDot Coach Jeff Raines join the podcast to debunk all the time commitment myths about training for long distance triathlon. From how far out to start training, to maximizing the workouts that fit into your schedule, Michellie and Jeff tackle all the burning questions. If you are on the fence about taking on the training time needed for IRONMAN or IRONMAN 70.3, this episode will answer all your questions!

Jan 27

Success in triathlon training and racing can be just as much mental as it is physical. You devote numerous hours to swimming, biking, and running to train your body, but what are you doing, if anything, to develop your mind? Can your mindset truly impact your performance results? On today's episode, mental skills coach Bobby McGee and triathlon coach Elizabeth James discuss this, and more! Join the discussion about the role emotions play in race preparation, combatting anxiety and nervousness, and employing practices such as visualization. This episode may be the key to help you unlock your performance potential through the development of mental skills!

Jan 20

Building a strong body is essential for sustaining triathlon success. This week strength savvy Coaches Matt Sommer and Elizabeth James walk us through the benefits and best practices for triathlon strength training. Building strength is more than just lifting heavy weights - it's also mobility, stability, and recovery. From walking into the gym for the first time, to advanced tactics for experienced athletes, our coaches have you covered with gym going wisdom! Even if you don't have access to fancy equipment or facilities Matt and Elizabeth will talk all about training at home. Even giving a glimpse into their weekly strength training routine!

Jan 13

Whatever address you call home, where you live presents challenges and opportunities for your training. Whether you live in the heart of a major city or the remote countryside, at high elevation or at sea level, or even somewhere flat versus somewhere hilly, you have to adapt to get the most out of your training. Coaches Will Usher and Tony Washington bring their tips for training where you live. They'll talk through how to train if you don't have access to a pool, how to properly execute a session in the hills, and even how to balance staying indoors versus heading outside. So listen in to find out how your home affects your training.

Jan 6

When the triathlon race season comes to a close triathletes enter what has traditionally been called the offseason. Thankfully all this time off from racing doesn’t mean we have to take time off from improving our fitness. Today, coaches Brady Hoover, Jeff Raines, and Ryan Tibball share how to make the most of your offseason. They’ll discuss extra rest and recovery, focusing on a single discipline, tweaking your nutrition approach, strengthening your body, refining technique and so much more! Listen and learn how to turn your offseason into a preseason.

Dec 30, 2024

We're back for another episode of answering YOUR questions! TriDot coaches Jeff Raines, Elizabeth James and Jenn Reinhart are in the hot seat on this round-robin, rapid-fire episode! Learn how to ease back into training after injury, incorporating more strength work to your workout schedule, and tips for open water swimming when open water isn't nearby. Listen in as the coaches talk about tubeless vs. tubes, different types of bike cleats, and planning your schedule as you jump to a longer distance race. They also discuss how to keep your triathlon gear clean (and not smelly!). This episode has a tip for everyone!

Dec 23, 2024

For the last two years The TriDot Triathlon Podcast has ended the show with a tip from a TriDot coach. Today we celebrate our 100th coach cool down tip! Vanessa Ronksley joins Andrew Harley to look back on her favorite recordings. From what Vanessa tells herself everyday to the tip that is really ten tips, we recall some of the best cooldowns over the last hundred episodes. We discuss identity, training the mind alongside the body, and pre-race wisdom for you to crush that upcoming event! All one hundred cool downs were valuable, so we recommend you listen to every episode, but if you can't, these are some must listen coaching tips!

Dec 16, 2024

Do you know how to dial in your training zones for each workout? Have you mastered how zone 4 pace feels in the water or zone 2 heart rate feels on a run? An athlete's fitness is constantly changing so therefore the the feel of each training zone will change as well. This week Coaches Jeff Raines and Ryan Tibball join the podcast to discuss the importance of training at a variety of paces and share their coaching secrets to developing a feel for each different intensity. Jeff and Ryan break down each sport and provide drills to improve the feel of each zone as well as tips for changing between zones. Whether your next workout calls for power, pace or heart rate, by the end of this episode, you'll want to head to the track (or pool) to practice these tips!

Dec 9, 2024

Inspired by popular demand, we proudly present the official 2024 TriDot Podcast holiday gift guide! Whether you are a new or seasoned athlete, getting new gear or replacing something old, our team has ideas for you! Coaches Brandy Ramirez and Chris Navin join Andrew Harley to share their favorite gift ideas for any athlete across multiple budget amounts. From stocking stuffers to bike upgrades, electronics, and even premium race experiences; after listening to this you will have a plentiful wish list!

Dec 2, 2024

A habit is a routine behavior that is often subconsciously repeated - and we all have good habits and bad ones. Today, Coach April Spilde and Coach Rich Soares join the podcast to share how to break away from bad tendencies and create positive behavioral patterns. Coach Rich shares some tips on how to translate this into your triathlon training while Coach April discusses how to rewire the brain to change your mindset. From minor modifications to your daily routine to adjusting your goals to be more tangible, April and Rich will leave you inspired to build good habits into your triathlon training routine!

Nov 25, 2024

When the holiday season ramps up it can be difficult for a dedicated triathlete to balance training with family time and seasonal celebrations. Coach Raya Usher and Coach Brady Hoover bring an abundance of holiday spirit and coaching wisdom to help us find the right balance. Brady shares his secrets to training while traveling while Raya reminds us to prioritize the most important workouts! You'll even hear some tricks on how to make your workouts fun, festive, and family friendly! Wherever you are, and whichever holidays you celebrate, Season’s Greetings from the TriDot Podcast.

Nov 18, 2024

Some triathletes enter the sport and exit relatively quickly. Others plug in and stay for a while. But then there are lifers, who start their triathlon journey and stay as long as possible. Fresh off of his 50th IRONMAN, Coach Kurt Madden joins Coach Jenn Reinhart to share how they have both stayed in the sport for almost 50 years. They’ll discuss strategies for keeping your body healthy, maintaining motivation to train, when to consider a seasonal break, and plugging into your local tri community. Through today’s conversation we hope you find the inspiration and know how to stay in the sport for years to come.

Nov 11, 2024

How do cheerleading, modern pentathlon, roller derby, and racing cars all connect to triathlon? In this episode, Coach Joanna Nami and Vanessa Ronksley talk to ten athletes who came to triathlon from different sporting backgrounds. From tennis to wrestling and even surfing, these athletes share their athletic experiences and provide wisdom learned along the way. What lessons carried over? What became a challenge to overcome? Listen in as our athletes provide specific moments in training and racing where their past sporting endeavors had an impact on triathlon.

Nov 4, 2024

If we told you that the triathlon legends of yesterday are teaming up to coach the legends of tomorrow, would you want to know more? Today on the podcast Mark Allen, Matt Bach, and Andrew Harley talk all about TriDot Legends, the TriDot subscription level where award-winning triathlon training meets guidance from triathlon's greatest icons so you can build your own legacy. Come learn what legends are involved and how this coaching collaboration will make your training experience legendary!

Oct 28, 2024

With more live race coverage, social media posts, and YouTube channels, you have better access to the lives and training secrets of pro triathletes than ever before. And while there are many things you can take from the tri life of the pros and apply to your own training and racing, there are other things that you shouldn't adopt. On today's episode, Ironman Champion Matt Bach and Pro Triathlete Elizabeth James discuss what things you should and shouldn't emulate. Listen in as they discuss racing at the elite level and the similarities and differences for training and racing that can be applied for a triathlete at any performance level.

Oct 21, 2024

Whether it’s on 4 wheels or two blades, Billy Monger was born to race. As a young race car driver, Billy lost his legs after a mid-race wreck. Today Billy is a professional Formula 1 broadcaster who is always looking for a new challenge. This week, Billy will attempt to break the World Record for a double amputee at the IRONMAN World Championships in Kona and has been raising money for Comic Relief every step of the way. Joined by his coach, Will Usher, we learn how they prepared Billy for this big goal on the Big Island all while overcoming the adversities of being a double amputee. By the end of this episode, you'll be tracking and cheering for Billy! To support Billy’s mission of raising funds for Comic Relief, click here: https://www.comicrelief.com/rednoseday/challenges/billy/

Oct 14, 2024

With day to day triathlon training, it can be hard to enter every workout feeling strong and energized. On this episode, Coaches Elizabeth James and Ryan Tibball share their strategies for beginning every workout in a positive place. How is your body feeling? What is your personal ideal workout time? How dialed in is your nutrition and hydration? Are you getting enough recovery? All of these are important for maintaining energy levels. Elizabeth and Ryan cover all of this and more to help you start your next workout better energized!

Oct 7, 2024

Every triathlete dreams of a flawless build up to that big upcoming A-Race. But reality rarely delivers an obstacle free path to the finish line. Vanessa Ronksley's training for the IRONMAN World Championship in Nice was far from ideal. On today’s episode, her story serves as a case study for how one athlete and coach made necessary adjustments to the A-Race preparations. Vanessa recalls the range of emotions she felt throughout the training cycle, the race itself, and at the finish line while Coach Ryan Tibball spills the coaching secrets used to power her to race-day success! There is 1 week left to purchase a limited edition TriDot Podcast run shirt. The sale closes on October 13th. https://www.varlocustom.com/tridotpod

Sep 30, 2024

How do synchronized swimming, basketball, gymnastics, and hockey all connect to triathlon? In this episode, Coach Matt Sommer and Andrew Harley talk to eight athletes who came to triathlon from different sporting backgrounds. From rowing to figure skating and even equestrian, these athletes share their athletic experiences and provide wisdom learned along the way. What lessons carried over? What became a challenge to overcome? Listen in as our athletes provide specific moments in training and racing where their past sporting endeavors had an impact on triathlon. To commemorate National Podcast Day, we are excited to release our commemorative TriDot Podcast run shirt and tri suit kit store, hosted by Varlo Apparel. Varlo empowers all humans to conquer the goals of tomorrow. Logistics of our Varlo Kit Store: 1. The store will be open for purchases through October 13, 2024 at this link -- https://www.varlocustom.com/tridotpod 2. Expected arrival of goods is approximately 9 weeks after team store is closed on October 13th. Visit Varlo online: varlosports.com Varlo Instagram: varlo_apparel

Sep 23, 2024

Do you know someone who is interested in triathlon, but they're not quite sure where to start? This episode is for them! Coaches Jasmine Moezzi and Rich Soares join host Andrew Harley to share 11 tips to begin your journey. Jasmine and Rich found triathlon from different athletic backgrounds and share their stories as well as lessons learned along the way. Whether you want to be a leisurely triathlete or have ambitious goals like becoming an IRONMAN, surrounding yourself with the right people is essential. From the importance of a coach, to time management tips while learning to juggle three sports, and even the gear a new athlete must have, Jasmine and Rich will have you ready and motivated to sign up for your first race. Most importantly, get the photographs and HAVE FUN!

Sep 16, 2024

Do you enjoy the fast and furious style of sprint, super sprint and Olympic distance triathlons? Coaches Raya Usher and Chris Navin join host Andrew Harley to share five skills to master for short course racing. Raya and Chris have raced and coached for many years and stress the importance of learning how to race at threshold without blowing up! From working on your bike skills, to knowing the rules for your specific race, and the importance of nailing your swim start, Chris and Raya's five skills to practice will help you become a faster, smarter, and savvier short course athlete!

Sep 9, 2024

Do you have an unconventional schedule and still want to train and race to your maximum potential? Do you struggle to fit in training with travel? Can you still prioritize nutrition while on the road? Coaches April Spilde and Julie McPhilomy join host Vanessa Ronksley to share how they balance training, racing, and their social life with their non-traditional work schedules. From April's service in the Air Force to Julie's life in the sky as a flight attendant, they have each made it work while training for multiple distances, including IRONMAN. Whether it's early mornings, late nights, or listening to your body and resting, April and Julie share their experiences and provide suggestions for successfully executing workouts. It comes down to planning ahead and if April and Julie can do it, so can you!

Sep 2, 2024

Are you ready to become an IRONMAN but not sure where to start? The full distance is intimidating and can seem exponentially more daunting than an IRONMAN 70.3. Andrew Harley and Vanessa Ronksley have learned A LOT hosting the podcast and this week they'll share the 10 tips they personally provide to friends who ask for their advice about stepping up to IRONMAN. TriDot will have you physically ready, but there are so many other things to think about: what will you wear? Will you change clothes for the run? Is your bike fit ready for 112 miles? Is your fueling dialed in - do you know what to take AND when to take it? Have you planned your race schedule to maximize your potential? Andrew and Vanessa share past stories and lessons learned to guide you as you embark on your own IRONMAN journey!

Aug 26, 2024

A new week, a new integration! Zwift and TriDot have joined forces for a top notch indoor training experience. On this episode, Zwift's Global Product Marketing Specialist, Joseph "Joe" Battisti, and 5x World Champion, Craig "Crowie" Alexander, join host Andrew Harley to reveal how this integration strengthens and motivates your cycling. After logging numerous and mundane indoor miles, Joe found Zwift as an entertaining option for his own training and now excitedly helps other athletes explore the playground in their pain-cave. As Joe and Craig talk about how Zwift can make indoor training more fun, Craig also provides training tips to make these sessions incredibly powerful (pun intended). From the convenience and efficiency of indoor training to the effectiveness of the workouts, the Zwift and TriDot combination will help you nail your next indoor training sessions. Will a TriDot cycling jersey be available? Listen in to find out the answer...and more! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to https://visit.pfandh.com/tridot and check out the Fuel Planner to get your free personalized fuel and hydration strategy and a discount on your first order.

Aug 19, 2024

What if we told you new goggles could help you nail your next TriDot swim workout? TriDot and FORM Smart Goggles have joined forces to enable athletes to follow their workout in the water better than ever before! FORM's Director of Business Development, Scott Dickens (a former Olympic swimmer), joins Coach Dan Caskie and Andrew to discuss the recent integration and how it can elevate your swim experience. Scott shares stories from his time as an Olympian, and how FORM Goggles were invented. Dan and Scott share their favorite features of FORM goggles and how they can assist every swimmer. If you have ever wanted to try FORM goggles, this is a must listen to episode.

Aug 12, 2024

With three different sports and lots of equipment, the likelihood that SOMETHING goes wrong during a triathlon is high. But how you react can make or break your race! On this episode, Coaches Kurt Madden and Louise Strydom join host Andrew Harley to alleviate your anxieties about what troubles could arise. Kurt and Louise not only share their personal stories of perseverance, but also offer valuable advice on how to handle problems before and during the race. When should you switch from "plan A" to "plan B"? When should you continue to race and when is it best to withdraw? Whether it's a mechanical issue; an injury, or other life circumstance, we are here to help you keep calm and carry on through the finish line! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order.

Aug 5, 2024

Every four years, the best triathletes come together for the Olympics, to show off their sport and country. The triathlon races were in the spotlight (for both hype and uncertainty) and did not disappoint! Joining us from Paris, triathlon legend and Coach Mark Allen gives five lessons from watching the men’s race and Coach Michellie Jones provides five tips after the women’s race. From consistency in the years before the actual race to managing the race-day weather conditions and staying mentally focused during the entire race, this podcast will provide tips that every athlete can benefit from!

Jul 29, 2024

Swim Straight! Your Guide to Open-Water Success Get your race started right with a confident open-water swim. Today Jan Sibbersen, the Founder and CEO of sailfish and Coach Jenn Reinhart dive into everything you need to know about open water swimming. How should you position yourself around other athletes? Which goggle tint should you use for certain weather conditions? What is the best way to swim straight and sight efficiently? How can you practice open water skills in the pool? Jan and Jenn answer these and more! So the next time you are in open water, you'll be ready for anything! We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit.

Jul 22, 2024

Athlete stories have the power to touch, move, and inspire you. And there is great value in hearing others’ experiences and learning from their journeys. On today’s episode, Host Andrew Harley interviews three TriDot athletes who were at Challenge Roth. Jenn Reinhart and Barb Campbell share how they trained, tapered, and traveled for this bucket list event and Tony Washington provides coaching insights for athletes who aspire to race in Roth. In the “one race, three journeys” series, you’ll get insight into race-specific preparation, mindset, racing strategy, and more! We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit.

Jul 15, 2024

Assessments are about much more than just benchmarking your progress. Learn mental strategies to embrace the challenge of the week and practical tips for getting the most out of each session, We'll reveal many hidden benefits of your assessments, if performed correctly, and how they are used to optimize your training and increase your performance.

Jul 8, 2024

TriDot coaches Jeff Raines and Joanna Nami are in the hot seat on this round-robin, rapid-fire episode! Host Vanessa Ronksley asks YOUR listener-submitted questions about a variety of topics. Learn how to maximize your bike set up for your next race (as well as the right time to make these changes), and grab some tips for setting up a quick and efficient transition. Then get some guidance for racing in different conditions than you train, such as racing in hot & humid conditions or at altitude. Jeff and Joanna also provide some key tips to execute your next swim session and tell you what RaceX features you should pay attention to as race day approaches. This episode has a tip for everyone! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Jul 1, 2024

Ready to dominate your triathlon run? Elevate your race performance with the guidance of TriDot's latest coach, 5x World Champion Craig "Crowie" Alexander, renowned for his ability to run well off the bike. Craig joins professional triathlete and TriDot Coach Elizabeth James to discuss tips for running strong after your bike leg. In this episode, Crowie shares stories from his career, why he recently brought all of his athletes including his Sansego Triathlon Club over to the TriDot platform, and reveals his top five strategies for enhancing your run off the bike. Don't miss out on this pivotal conversation to cross your finish lines stronger! For more insight from Craig, download his "5 Tips for Running Off the Bike" eBook https://bit.ly/46mmn8u Looking to improve your freestyle swim? At TriDot Pool School you'll be taught step-by-step how to turn your muscle memory into full-stroke swimming that’s smooth and fast. Ready to jump in? There are Pool Schools currently available in the USA, and around the world. Head to TriDot.com/pool-school to learn more and sign up today.

Jun 24, 2024

How well do you move? How often do you move? Despite plenty of sagitial plane movement through swimming, biking, and running, triathletes are often deficient in other movement patterns. On today's episode, Dr. B.J. Leeper returns to the podcast to discuss the importance of moving often and incorporating a variety of movements. Listen in to explore squatting, balancing, rolling, breathing, and so much more! Moving well is an essential part to your triathlon performance. Learn how you may be currently leaving performance gains on the table and how to move into your true potential. We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit.

Jun 17, 2024

How long should your longest triathlon training sessions be? Is there any benefit to frequently swim the full distance that you'll cover in your next race? Do you NEED to bike over the distance that you'll do for your event at least once before showing up at the starting line? Should your long run be based on distance, or time on your feet? Join today's conversation with IRONMAN U Certified Coaches Raya Usher and Brady Hoover for the answers to these questions - and much more! Raya and Brady thoroughly cover the topic of longer workout sessions for triathletes. They discuss the physiological adaptations that are targeted through longer workouts, and offer practical tips for executing a good session. And of course, recovery is key - so they share their coaching strategies for ensuring athletes bounce back from these longer sessions feeling rejuvenated and ready for more. Tune in to learn how to approach your longer workouts with the right mindset and get the most out of your training. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to https://visit.pfandh.com/tridot and check out the Fuel Planner to get your free personalized fuel and hydration strategy and a discount on your first order.

Jun 10, 2024

Can adding ketones to your fueling lead to better triathlon results? Professional triathlete and TriDot coach, Tim O’Donnell, and deltaG’s Human Performance Expert, Brian McMahon, join us for this episode and provide the science behind ketones. They also outline ways to incorporate deltaG into your training, racing, recovery, and everyday use to optimize your performance. Whether it is your first time trying ketones, or you are a seasoned user, Brian and Tim share their tips for ketone success. Consider this the ultimate “how-to” guide for adding ketones to your training regimen and race-day nutrition. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to https://visit.pfandh.com/tridot and check out the Fuel Planner to get your free personalized fuel and hydration strategy and a discount on your first order.

Jun 3, 2024

In this episode, we sit down with 10 experienced triathlon coaches to discuss their top race-day tips. Whether you're a seasoned triathlete, or brand new to the sport, these experts share valuable insights and strategies to help you perform your best on race day. From preparation to mindset to nutrition, each coach provides a key piece of advice they offer their athletes. So whether you're aiming for a personal best, or simply looking to cross the finish line with a smile on your face, you won't want to miss these 10 race-day tips to help you reach your goals and make the most out of your race day experience. Get ready to tackle your next event with confidence and determination. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

May 27, 2024

What can triathletes learn from pure swimmers? Find out here! In this episode, we dive into the lap lanes with professional triathletes, and former collegiate swimmers, Tim O'Donnell and Dede Griesbauer. Tim and Dede discuss the training methods used by elite swimmers and how they differ from training programs for triathlons. Then, from your training mindset to fueling sessions, and identifying common barriers to swim improvement, Tim and Dede uncover the secrets behind the success of top swimmers. Whether you're a seasoned triathlete or just getting started, this episode is packed with insights and advice from the elites that can take your triathlon training and performance to the next level. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

May 20, 2024

Are you planning to race at altitude this season? Interested in a high-elevation training camp? Join TriDot Coaches Jeff Raines and Jason Verbracken as they dive into the topic of elevation and its impact on training and racing. The coaches discuss the physiological effects of training at higher elevations and how your body adapts to these conditions. They also examine the recovery time needed for your body to adjust after being at altitude and its influence on training. Additionally, the coaches explore the practice of elevation camps and the potential benefits for athletes preparing for races. The topic of proper fueling and hydration at high altitudes is also addressed, along with tips for athletes looking to race at elevated locations. This information-packed episode is a must-listen for athletes of all levels. Looking to improve your freestyle swim? At TriDot Pool School you'll be taught step-by-step how to turn your muscle memory into full-stroke swimming that’s smooth and fast. Ready to jump in? There are Pool Schools currently available in the USA, and around the world. Head to TriDot.com/pool-school to learn more and sign up today.

May 13, 2024

As an athlete, it is crucial to understand the impact that your triathlon training can have on your bones. In this episode, we are joined by two special guests: Dr. Gillian Wooldridge, a sports medicine physician, and Dr. Krista Austin, an exercise physiologist and nutritionist. Dr. Wooldridge kicks off the conversation with an overview of bone health and common injury concerns that triathletes may be prone to. She also explains the concept of bone density and the various methods available to assess it. Then, Dr. Austin dives into the role of nutrition in maintaining strong bones. She highlights the essential nutrients that athletes should be getting enough of, and the consequences of not meeting these targets. The discussion then turns to hormone levels and their influence on bone health, with Dr. Wooldridge shedding light on any potential differences between males and females. Finally, the guests share important red flags that athletes should watch out for, indicating potential bone-related issues and what can be done to address them. Tune in to this informative and insightful episode to learn more about bone health and how to keep your body strong and healthy as a triathlete. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

May 6, 2024

What can triathletes learn from professional cycling? Find out here! In this episode, we dive into the pro peloton with pro-tour cyclist Florian Vermeersch, from Team Lotto-Dstny, and TriDot Coach Chris Navin. We discuss the training methods used on pro teams and how they differ from training programs for triathlons. Florian shares his experience with team group rides and the importance of teamwork in cycling. Then, Coach Chris Navin explains some valuable lessons that triathletes can learn from the training habits of cyclists. From optimizing training plans to fueling strategies, and setting up your bike for a fast split, Florian and Chris uncover the secrets behind the success of top cyclists, and how it can benefit triathletes. Whether you're a seasoned triathlete or just getting started, this episode is packed with insights and advice from the world of professional cycling that can take your triathlon training and performance to the next level. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to https://visit.pfandh.com/tridot and check out the Fuel Planner to get your free personalized fuel and hydration strategy and a discount on your first order. Huge thanks to deltaG for also partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Apr 29, 2024

Looking to race better in hot conditions? In this episode, coaches Kurt Madden and Caleb Chapman share expert insights on how to properly prepare for a hot race. They answer common questions such as: How does being unprepared for a hot race impact your performance on race day? How can you improve your tolerance to the heat? Kurt and Caleb also discuss the importance of having a proper heat training protocol, and how they are using new technology to help their athletes adapt to different temperatures. Then the coaches delve into other key factors such as hydration strategies, cooling measures, and skin protection. Don't miss the valuable tips provided about simulating training in the heat, especially for those who do not live in a hot environment. This episode is packed with valuable information and tips for racing in hot climates, so be sure to tune in! A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit.

Apr 22, 2024

Did you know you can race AND raise money for a charitable cause? Today we dive into this topic with Audra Tassone-Indeck and Tammy Dotson. Audra is the Executive Director for the IRONMAN Foundation and Tammy is a TriDot Ambassador who frequently supports good causes through racing. Together, our guests will share their expertise and personal experience to help you learn how to fundraise through triathlon. They will also discuss the impact that racing for a cause can have on both the individual and the community, and the various ways you can get involved. Tune in to learn more about how you can make a difference through your next race and join the movement of racing for a greater purpose. Looking to improve your freestyle swim? At TriDot Pool School you'll be taught step-by-step how to turn your muscle memory into full-stroke swimming that’s smooth and fast. Ready to jump in? There are Pool Schools currently available in the USA, and around the world. Head to TriDot.com/pool-school to learn more and sign up today.

Apr 15, 2024

You know that eating a balanced diet is important for overall health and wellbeing. But, you also know this is not always an easy thing to do! As an endurance athlete, getting the right amount of macro and micronutrients is especially critical for your overall performance. Join us on this week's episode as we dive into the topic of eating enough protein, fruit, and vegetables. TriDot Coach Jasmine Moezzi, and Founder and Chief Nutrition Officer at Fuelin, Scott Tindal, explain why each nutrition area is essential for your training sessions – both in terms of energy availability prior to training and proper recovery afterward. They also discuss the potential risks of consuming too much protein or high-fiber foods around sessions and the warning signs of nutrient deficiency in your overall diet. Don't miss out on an informative episode and all of the helpful tricks for getting more protein, veggies, and fruits into your meals and snacks!

Apr 8, 2024

Have you ever wondered how those sleek and stylish triathlon kits are made? In this episode, host Andrew Harley sits down with Mark Goddard from Zoot and Soj Jibowu from Varlo to find out! Mark and Soj explain the intricate process of creating a triathlon kit from the initial design and material selection to the final product. They also discuss the key features that make a tri suit stand out, such as moisture-wicking fabric, compression technology, and aerodynamic design. From comfort and breathability to body mapping and chamois padding, you’ll learn about the important factors to consider when selecting the perfect triathlon kit for your specific race needs. Whether you're a seasoned triathlete or just starting out, this episode will leave you with a better understanding of triathlon kits and how to select the best one for your race day. Big thanks to Zoot for a special discount for TriDot Podcast Listeners. Use code TRIDOT for 30% a Zoot Sports purchase. TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we’re offering six months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike.

Apr 1, 2024

A triathlon has specific regulations that must be followed, requiring designated individuals to oversee their implementation. These rules are in place to ensure both safety and fairness for you. The presence of officials is intended to create a positive experience for all participants. On this podcast, our guests, two USA Triathlon officials, will discuss the various roles and responsibilities of the officiating team. Then, host Andrew Harley asks them to share their stories and experiences from race day. What are the most common infractions athletes commit? What are some of the most strange occurrences the officials have witnessed? How does new technology, such as Race Ranger, influence the enforcement of the rules? Listen in for all this, and more. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Mar 25, 2024

Are you ready to transform your triathlon experience? Enhance your coaching business? Join host Andrew Harley as he sits down with guest athletes and coaches Raya Usher, Joserra Ramon Callen, and Jasmine Moezzi to discuss their experiences with TriDot. The coaches share their first memories of TriDot and explain the positive impacts of moving their coaching business and athletes to TriDot. The group also shares their thoughts on the importance of community and how it has contributed to their success - both as athletes and coaches. Tune in to hear all about the training transformations and business developments. Looking to improve your freestyle swim? At TriDot Pool School you'll be taught step-by-step how to turn your muscle memory into full-stroke swimming that’s smooth and fast. Ready to jump in? There are Pool Schools currently available in the USA, and around the world. Head to TriDot.com/pool-school to learn more and sign up today.

Mar 18, 2024

Is there an age where you shift from trying to set all-time personal records to being the best you can be at your current age? Today's episode features two stand-out veteran athletes, triathlon legend Kurt Madden (68), and pro triathlete Dede Griesbauer (51), who share their wisdom and tangible tips for excelling in triathlon as your age advances. How does training, nutrition, and mindset change as you get older? Kurt and Dede are ready to answer this and much more as they share stories about getting older, wiser, and staying strong! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to https://visit.pfandh.com/tridot and check out the Fuel Planner to get your free personalized fuel and hydration strategy.

Mar 11, 2024

Love it or hate it, zone two is here to stay! But why? On today's episode, host Andrew Harley interviews coaches Matt Bach and Brady Hoover to first explain what constitutes zone two training and then share what physiological adaptations take place when training at this intensity. Matt and Brady elaborate on the role of zone two in your overall training program and how it works in harmony with your time spent in other training zones. After hearing about the benefits, listen in for advice about staying in the correct intensity zone and staying focused during aerobic sessions. Make the most of your next zone two session with better understanding and better execution. TriDot and RaceQuest has teamed up to offer TriDot Trips, the most epic racing and training tours imaginable! We’ve got five exclusive trips in 2024. Check them out at www.racequest.com and click on the TriDot tab (use password TriDot).

Mar 4, 2024

To train or not to train? How do you know what to do when you are feeling 'under the weather?' On today's episode, host Vanessa Ronksley interviews coach and medical doctor, Dr. Jeff Krebs, and TriDot Coach and respiratory therapist, Ryan Tibball. Jeff and Ryan break down what is happening in your body when you start to feel under the weather, and how you can recognize early signs of illness. But the best defense is a good offense, so they also discuss the steps you can take to prevent getting sick in the first place. From nutrition to sleep to stress management, Jeff and Ryan provide valuable insights on how to keep your body strong and your immune system resilient. As an athlete, you may push through training even when you're not feeling your best. But when is it time to consult a doctor? Dr. Krebs will offer his expert advice on when it's necessary to seek medical attention rather than trying to ride out the symptoms. And for those times when we do need to take some extra rest and recovery, Ryan will share his techniques adjusting training. Get ready to learn how to stay healthy, prevent illness, and safely navigate training while staying at the top of your game. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Feb 26, 2024

How does alcohol impact athletic performance? Today's episode answers that, and more! Host Andrew Harley invites Dr. Krista Austin, exercise physiologist and nutritionist, and Bill Shufelt, co-founder and CEO of Athletic Brewing Company, to the conversation about alcohol intake when it comes to triathlon training and racing. Krista and Bill address how various types of alcoholic drinks affect athletic performance, and how long these effects last. Whether you are looking to responsibly incorporate alcohol into your lifestyle, cut back on your overall consumption, or recover faster from a night out celebrating your latest PR, this episode has great information for you. Time is running out to participate in this year's triathlon research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp24wpod/

Feb 19, 2024

As a triathlete, you understand the importance of cardiovascular training. But when you are at the gym - whether by personal preference, joining some friends, rehabbing an injury, or forced inside by Mother Nature - how can you make the most of these sessions? On this episode, Vanessa Ronksley interviews TriDot Coaches Jeff Raines and Matt Sommer about the best ways to utilize gym cardio equipment and classes. Jeff and Matt share their best practices for incorporating various pieces of cardio equipment into their training regimen, especially in relation to swim, bike, and run sessions. They also recommend certain machines for athletes who may have injuries. Then, Jeff and Matt discuss which group classes and programs are beneficial for triathlon training, and which ones should be avoided. So, if you have questions about conquering your next gym session to improve your triathlon performance - look no further than this episode. Time is running out to participate in this year's triathlon research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp24wpod/

Feb 12, 2024

Interested in hitting the trails for your training? In this episode, host Andrew Harley sits down with TriDot coaches and experienced trail runners, Elizabeth James and Jason Verbracken, to discuss all things trail running for triathletes. Elizabeth and Jason share their insights on the essential gear needed, valuable tips on how to navigate the unsteady terrain, and which metrics to track to make the most out of your trail running experience. With their expert advice, you'll also learn how to incorporate trail running into your triathlon training routine. So whether you're a seasoned triathlete or just starting out, this episode is a must-listen for anyone looking to conquer the trails. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Time is running out to participate in this year's triathlon research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp24wpod/

Feb 5, 2024

How do you keep your ride in tip-top shape and always ready to roll out? In this episode, host Andrew Harley is joined by two special guests, TJ Tollakson from Dimond Bikes and TriDot Coach Chris Navin, to discuss all things bike maintenance for triathletes. The episode kicks off with the discussion of how often you should be cleaning your bikes and what steps you should take to ensure a properly maintained bike. Next, TJ and Chris delve into the essential bike parts that should be regularly maintained, as well as tips on how to learn to work on them. The duo also shares their advice for triathletes looking to do as much bike maintenance at home as possible, including key parts to learn how to maintain. But if you are a little worried about doing the maintenance yourself, never fear! The guests also provide wisdom for identifying when it may be better to rely on the experts! Tune in to this informative and entertaining episode to learn all about bike maintenance for triathletes. Whether you're a beginner or an experienced triathlete, this episode has something for everyone as you look to keep your bike safe and speedy for your training and racing.

Jan 29, 2024

Committing to an IRONMAN or IRONMAN 70.3 event is ALWAYS a memorable moment for a triathlete. Whether it’s your 1st or 100th race, IRONMAN literally rolls out the red carpet and puts on a day you will never forget. On today's episode, TriDot Coach Jeff Raines, and the Global Director of Athlete Development at IRONMAN, Casey Taker, take you through nine steps you should take to ensure you are ready for race day. Looking to improve your freestyle swim? At TriDot Pool School you'll be taught step-by-step how to turn your muscle memory into full-stroke swimming that’s smooth and fast. Ready to jump in? There are Pool Schools currently available in the USA, and around the world. Head to TriDot.com/pool-school to learn more and sign up today.

Jan 22, 2024

In this special episode, we are joined by two of the most iconic figures in the sport of triathlon - Mark Allen and Kathleen McCartney. With 7 IRONMAN World Championship titles between them and decades of training and coaching, they are rich in experience and perspective. As they reminisce on their own triathlon journeys, Mark and Kathleen reflect on how much the sport has evolved over the years. From the early days of DIY race gear to the cutting-edge technology available to athletes today, they discuss how these advancements have changed the game and impacted their own training and racing. But this episode isn't just a trip down memory lane. Mark and Kathleen share invaluable advice for all triathletes, from beginners to seasoned pros. Drawing from their own experiences, they offer insights on how to balance training with other life commitments, what to prioritize in your workouts, and how to keep your motivation and focus strong throughout the season. Travel and train or race with TriDot. Head to Race-Quest.com and click on TriDot (password TRIDOT) to check out our exclusive triathlon experience packages.

Jan 15, 2024

TriDot coaches Elizabeth James, Ryan Tibball, and Joanna Nami are in the hot seat on this round-robin, rapid-fire episode! Host Vanessa Ronksley is asking YOUR listener-submitted questions about a variety of topics. Learn how to prevent (or remove) that rancid stench from your triathlon gear, and grab some top tips for recovery when you are time-crunched. Elizabeth, Ryan, and Joanna also take a close look at shoulder mobility and planning strength sessions that target your areas of improvement. Get some tips for terrain management on your cycling sessions, making periodized nutrition a little easier with pre-planned meals and snacks, and gain a better understanding all of those training metrics like swimming stroke rate, running ground contact time & vertical oscillation, and platform center offset in cycling. This episode has a tip for everyone! Looking to improve your freestyle swim? At TriDot Pool School you'll be taught step-by-step how to turn your muscle memory into full-stroke swimming that’s smooth and fast. Ready to jump in? There are Pool Schools currently available in the USA, and around the world. Head to TriDot.com/pool-school to learn more and sign up today.

Jan 8, 2024

How do you establish your racing calendar each season? In this episode, TriDot Coaches Kurt Madden and Matt Sommer tackle eight important questions to ask yourself as you plan this race season. From assessing your body's readiness for racing to identifying the races that matter most, Kurt and Matt dive into the factors that can impact your performance. They also explore the idea of choosing the right time to race and the potential effects of your desired events on your training calendar. And if you're looking for a little extra challenge, we even touch on the idea of incorporating non-triathlon events and other athletic endeavors into your race lineup. Tune in as we break down the key considerations for a successful racing season. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Jan 1, 2024

Do you feel uncertain about what foods to eat for optimal endurance training? Are you looking to improve your health and performance? In this episode, we are joined by Scott Tindal, the creator and CEO of Fuelin, a nutrition and fueling platform designed for athletes. Together with TriDot Coach Elizabeth James, Scott discusses how your body's biology and training intensity can affect your fueling requirements. Scott and Elizabeth also debunk some common myths about certain diets and provide valuable insights on how to properly fuel before a race. Don't miss this illuminating conversation on the importance of personalized fueling and how it can help you reach your triathlon goals. TriDot athletes can now connect their TriDot accounts with Fuelin, a nutrition coaching app. Fuelin's nutrition programs help instruct athletes how to fuel before, during, and after their training sessions as well as in daily life. Athletes who are Fuelin subscribers can now pull their TriDot workouts into the Fuelin app to receive nutritional guidance. Visit https://www.fuelin.com/tridot and use code TRIDOT20 for 20% off your first month. Want to dig deeper into the research referenced in this episode? Mallinson, J E et al. “Protein dose requirements to maximize skeletal muscle protein synthesis after repeated bouts of resistance exercise in young trained women.” Scandinavian journal of medicine & science in sports vol. 33,12 (2023): 2470-2481. doi:10.1111/sms.14506 Trommelen, Jorn et al. “The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans.” Cell reports. Medicine vol. 4,12 (2023): 101324. doi:10.1016/j.xcrm.2023.101324 Mountjoy, Margo et al. “2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs).” British journal of sports medicine vol. 57,17 (2023): 1073-1097. doi:10.1136/bjsports-2023-106994

Dec 25, 2023

Join members of the podcast production team - Elizabeth James, Vanessa Ronksley, Sarah Burney, and host Andrew Harley, as they reflect on some of their favorite TriDot Podcast episodes from the past year. Revisit the year's top coaching tips, highlights from key episodes, and special moments with guests of the show. Whether you're a first-time listener or long-time subscriber, there's a piece of advice in here for you! Find out which episodes the podcast team says deserve a second listen! A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Dec 18, 2023

IRONMAN and TriDot recently announced a multi-year partnership that makes TriDot the Official Training Platform for IRONMAN and TriDot Pool School the Official Swim Training Program of IRONMAN. Join us for this episode as we dive into the exciting partnership, and what this means for you. Host Andrew Harley interviews TriDot Founder and CEO, Jeff Booher, and Andrew Messick, President and CEO of The IRONMAN Group. Both CEOs express that they see the partnership as a way to better prepare athletes for race day, as well as keep them healthier and therefore in the sport longer. Whether you are a seasoned triathlete, or looking toward your first IRONMAN finish line, check out what Jeff and Andrew say about race preparation and making the most of your IRONMAN journey. Looking to improve your freestyle swim? At TriDot Pool School you'll be taught step-by-step how to turn your muscle memory into full-stroke swimming that’s smooth and fast. Ready to jump in? There are Pool Schools currently available in the USA, and around the world. Head to TriDot.com/pool-school to learn more and sign up today.

Dec 11, 2023

For female athletes, menopause can bring a slew of physical and mental challenges. But with the right approach, this transition can also be a time for growth and empowerment. On this episode, Host Vanessa Ronksley is joined by Dr. Doyle-Baker and Coach Joanna Nami as they discuss the latest research on perimenopause and menopause. Learn about the hormones involved and their impact on the body, as well as practical strategies for symptom management. Dr. Doyle-Baker and Coach Jo offer suggestions from nutrition and exercise to stress management and goal setting. This is a go-to-guide for female athletes navigating hormonal changes while continuing to pursue athletic endeavors. TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we’re offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike.

Dec 4, 2023

How 'dialed in' is your race nutrition plan? From triathlons of different distances to standalone runs and bike events, this episode shares how you need to fuel for different types of races and activities. In this episode, we delve into the world of Precision Fuel and Hydration (PF&H) Case Studies. These studies review data from over 400 athletes participating in various endurance events. Host Andrew Harley is joined by Andy Blow and Emily Arrell, members of the PF&H team, to discuss the insights they have gained from these studies and how they have used them to refine their product line. Andy and Emily also share how listeners can apply this knowledge to their own individual needs. Whether you're a triathlete, cyclist, or active in other outdoor sports, this episode will provide valuable insights on how to properly fuel and hydrate for optimal performance. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI23 to get 10% off your first order. We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit.

Nov 27, 2023

Are you struggling with your running? Do you frequently battle GI issues that interfere with your training? Are you dragging your feet (literally or figuratively) to get out the door for your sessions? Join TriDot Coaches Elizabeth James and Jeff Raines as they tackle your 10 biggest running problems. These experienced coaches provide tips and solutions to help you become a more efficient and confident runner. Learn how to nail those tough intervals, fuel and hydrate properly for your sessions, and choose the right pair of running shoes. Plus, staying injury-free is crucial for athletes, and Elizabeth and Jeff share their tips on staying healthy while training. And if you are hitting a performance plateau, we have some tricks for pushing through and getting even faster. Don't let common run problems hold you back any longer. Get ready to take your run training to the next level with these expert insights and advice. TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we’re offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Nov 20, 2023

Are you struggling with your cycling? Do you want to become a more efficient (and thus faster) rider? Do you feel hesitant to join a group ride, nervous approaching a corner, or lack confidence on a long climb or steep descent? Join TriDot Coaches Jose Callen and Jason Verbracken as they tackle your 10 biggest biking problems. With their years of experience and expertise, Jose and Jason provide tips and solutions to help you raise your FTP and transition your indoor power gains to the road. They'll also give tips on finding the right saddle, recognizing when your bike fit needs updating, and taking care of your bike and its parts. Get ready to conquer headwinds, crosswinds, and hills on race day with their expert advice. Plus, don't miss their tips on pacing your effort so you can finish strong in the run. Don't let common cycling problems hold you back any longer; more efficient and confident biking is within your grasp! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order.

Nov 13, 2023

Are you struggling with your swimming? Do you avoid getting in open water, find your legs sinking, or feel short of breath during training? Join TriDot Coaches Will Usher and Joanna Nami as they tackle your 10 biggest swim problems. Will and JoJo provide tips and solutions to help you become a more efficient and confident swimmer. Learn how to improve your pacing, navigate open water conditions, and find your swim "zen" on race day. Don't let common swim problems hold you back any longer. Plus, learn about the TriDot Pool School teaching methodology that can revolutionize your swim technique, boost your confidence, and improve your times. As mentioned in the episode, learn how Coach Will teaches athletes to put on a wetsuit properly https://www.youtube.com/watch?v=n-uNF7yhpvs Looking to improve your freestyle swim? At TriDot Pool School you'll be taught step-by-step how to turn your muscle memory into full-stroke swimming that’s smooth and fast. Ready to jump in? There are Pool Schools currently available in the USA, and around the world. Head to TriDot.com/pool-school to learn more and sign up today. TriDot and RaceQuest has teamed up to offer TriDot Trips, the most epic racing and training tours imaginable! We've got five exclusive trips in 2024. Check them out at www.racequest.com and click on the TriDot tab (use password TriDot).

Nov 6, 2023

Looking to master the marathon, beat your previous best running times, or finish your first 5K? Look no further than the the insight's from today's episode! Olympic medalist and decorated marathon runner, Meb Keflezighi, and TriDot & RunDot CEO Jeff Booher sit down for an inspiring conversation about people taking up running and achieving their fitness goals. In this episode you'll hear about the latest venture of Meb's career - coaching the next generation of runners through RunDot. Meb shares how he discovered his passion for coaching and what attracted him to RunDot as a platform to nurture and train runners. Then, from his perspective as an elite runner, Meb shares valuable insights on how to improve running form and get the most out of each run workout. He also sheds light on the intricate race execution techniques that elite runners pay attention to on race day. Wherever you are in your run journey, there's both motivation and tips for improvement right here! A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Oct 30, 2023

You know to do the right training right. But do you know how to best fuel that training? Fuelin and TriDot are two leading companies in the world of triathlon with a focus on providing top-of-the-line technology and education for athletes. In this episode, Scott Tindal, co-founder of Fuelin, and Jeff Booher, CEO of TriDot, join host Andrew Harley to talk about their recent integration and the benefits it brings for you. Fuelin is the world's first training-based nutrition app that provides you with a nutrition plan specifically tailored to your training. No more theoretical nutrition plans - this is fuel for the work required. In this episode, you'll learn about the exciting new partnership between Fuelin and TriDot and how it can enhance your training and racing performance with optimized nutrition. Tune in now to hear from the experts and get the inside scoop on this game-changing integration. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we’re offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike.

Oct 23, 2023

This is a special women's episode, and for the occasion, we've rounded up an all-female cast to talk about better biomechanics for the woman's body. Guest host, Elizabeth James, chats with Physical Therapist and Bike Fitter, Dr. Andrea Myers, and TriDot Coach Raya Usher about better understanding your body for your best performance. While each body is unique, there are some structural commonalities, such as wider hips, hyper-mobility, and torso v. leg length (to name a few) that should be taken into consideration for triathlon training. What injuries are females more susceptible to? Should additional factors be considered when getting a bike fit? How can women improve their movements to maximize their athletic potential? Listen now to learn all this and more! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit. Additional Resources: Bike fitting: https://lermagazine.com/article/bike-fitting-as-a-diagnostic-tool Retul white paper on female specific geometry and shoes: https://specialized.picturepark.com/Go/drxAWjId/D/59574/1 Doctors of Running podcast on urinary incontinence in female runners (with pelvic floor PT Dr. Beth Shelley): https://www.doctorsofrunning.com/2022/08/urinary-incontinence-leaking-in-runners.html Follow Dr. Andrea Myers on IG: @andreamyersdpt @doctorsofrunning @classcycles

Oct 16, 2023

It is “A race” race week! How are you prepping in the week before the big race? This podcast will explore many of the aspects of preparation week, such as training, food/nutrition, and gear. In those two or three days before the race, what kind of race recon and race festivities are you doing/attending? What is your mindset as this week progresses? Are you relying on your support team or double-checking those final details yourself? Joining you from Kona, Joanna Nami, Jenn Reinhart, and Cari Lubenow will discuss how they prepared for their “A race” of the IRONMAN World Championship. Join us for this very informative prep checklist! For anyone interested in racing Challenge Roth in 2024, WE HAVE SLOTS. This bucket list race in Germany sells out in less than ONE minute every single year. But thanks to our new exciting partnership with RaceQuest, you can still register! Head to Race-Quest.com and click on TriDot (password TRIDOT) to check out our exclusive package for Roth. We'll see you in Germany! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order.

Oct 9, 2023

What is the most valuable training block of your season? The answer might surprise you! Most athletes believe that the few months immediately preceding their race are the most important. However, there is greater opportunity for performance improvement in the training further removed from race day. Join TriDot coaches Jeff Booher, John Mayfield, and Elizabeth James as they uncover how and why the training many months before your next triathlon has the most impact on your race results.

Oct 2, 2023

You know that nutrition is an important part of your best triathlon performance. But with so much information available, how do you know what advice to follow? On today's episode, Registered Dietician Taryn Richardson returns to the show to help cut through the noise. Taryn outlines five common nutrition mistakes that triathletes make. Are you making these nutrition mistakes? How can you remedy them? Listen in to find out! We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Sep 25, 2023

Triathletes come in all sorts of shapes and sizes. And today's episode is dedicated to our Clydesdale and Athena athletes. You can be bigger in your frame, you can be bigger in your muscle mass, or you can be bigger because you are carrying a bit of extra weight. Whatever it is that puts you in the Clydesdale or Athena classification of triathletes, we want to equip you with the knowledge and tips to have a successful triathlon journey. Nutritionist Dr. Krista Austin and Coach Tony Washington provide everything from gearing up, training considerations, and appropriate fueling. At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we’re offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike.

Sep 18, 2023

Athlete stories have the power to touch, move, and inspire you. And there is great value in hearing others' experiences and learning from their journeys. On today's episode, Host Andrew Harley interviews three TriDot athletes who raced at the IRONMAN World Championship in Nice, France. Jeff Raines, Kurt Madden, and Chris Kennel share how they qualified, trained, tapered, and traveled for the this historical and epic event. In the "one race, three journeys" series you'll get insight into race-specific preparation, mindset, racing strategy, and more! To learn more about racing Challenge Roth with TriDot visit https://race-quest.com/tridot-challenge-roth and enter the password TRIDOT. A big thanks to UCAN for being a long-time partner of the podcast! We are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Sep 11, 2023

The cartoon, The Jetsons, had it right all along—a lot of us now have a mini computer on our wrist. Smart watches are becoming more popular and more sophisticated all the time! On this episode, join TriDot Coaches Jeff Raines and Will Usher as they discuss how to get the most out of your multisport watch. They'll cover the pros and cons of some popular brands of watches and then delve into some of the most utilized features, such as GPS tracking and heartrate monitoring. Jeff and Will also discuss how understanding the capabilities of your watch can enhance your triathlon training. Know when to do your TriDot session by heart rate, power, or pace, learn what displays are best to view and track primary metrics during your training, and hear how additional measurements and health data is viewable on your athlete dashboard. Whether you are looking to get a new watch or just better understand how yours works, this is the podcast for you! To learn more about racing Challenge Roth with TriDot visit https://race-quest.com/tridot-challenge-roth and enter the password TRIDOT. We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit.

Sep 4, 2023

Athlete stories have the power to touch, move, and inspire you. And there is great value in hearing others' experiences and learning from their journeys. On today's episode, Host Andrew Harley interviews three TriDot athletes who raced at the USA Triathlon Nationals. Nolan McKenna, Ness Bowden and Emily Knopfle share how they qualified, trained, tapered, and traveled for the this bucket list event. In the "one race, three journeys" series you'll get insight into race-specific preparation, mindset, racing strategy, and more! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. A big thanks to UCAN for being a long-time partner of the podcast! We are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Aug 28, 2023

It's a special edition of the TriDot Podcast! On today's episode, you'll learn some valuable tips about triathlon travel that will allow you to have the best experience when you travel to a race. And then, get ready for a BIG announcement, as we unveil a new initiative: “TriDot Trips, Powered by RaceQuest.” That's right! We've partnered with RaceQuest, a company that specializes in endurance sports race entry tours, training camps, and active travel. You'll hear from CEO and Founder Krista Baker, as well as CMO and Founder Kelli Eldridge, as they talk about the future of TriDot Trips! To learn more about racing Challenge Roth with TriDot visit https://race-quest.com/tridot-challenge-roth and enter the password TRIDOT. Download the RaceQuest FREE triathlon packing list https://race-quest.com/triathlon-packing-list A big thanks to UCAN for being a long-time partner of the podcast! We are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Aug 21, 2023

On this episode we’re talking about the next generation of triathletes! Triathlon is a growing youth and junior sport, and today you'll hear about coaching, racing, and involving your kids in youth triathlon. Joining the conversation today is TriDot Founder and CEO Jeff Booher (who coached a youth triathlon team for 11 years); current youth triathlon coach, TJ Tollakson; and triathlon parent, Ryan Knopfle. The three gentlemen, who have experience as parents and coaches, share the do's and don'ts for getting your kids into multisport. They share insight into getting your child geared up, what training as a youth triathlete looks like, and tips for parents as they navigate those first races. Whether you want to get involved in youth sports, are looking to introduce your child to the sport, or just want to hear some really cute young triathlon stories, this is a 'must listen!' Looking to improve your freestyle swim? At TriDot Pool School you'll be taught step-by-step how to turn your muscle memory into full-stroke swimming that’s smooth and fast. Ready to jump in? There are Pool Schools currently available in the USA, and around the world. Head to TriDot.com/pool-school to learn more and sign up today. Need assistance getting your bike to a race site this year? TriBike Transport delivers bikes safely and conveniently to more than 100 triathlon and cycling events annually around the world. TriBike Transport is a service-driven team of professionals committed to safe, efficient and dependable transportation and logistics. Use code TRIDOT23 at https://www.tribiketransport.com/ for $25 off your reservation.

Aug 14, 2023

Your time is valuable. So when you are training, you need to make the most of that opportunity. On today's episode, TriDot Coaches Elizabeth James, Jeff Raines, and John Mayfield are here to help you do that! The coaches offer 20 methods for maximizing your time training. Get advice on everything from pacing your workout, adhering to the right intensity, using certain equipment to better execute sessions, and scheduling your training. The coaches also provide discipline-specific tips and ways to stay motivated. Don't miss these 20 ways to make the most of every session! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. A big thanks to UCAN for being a long-time partner of the podcast! We are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Aug 7, 2023

What is your optimal cadence? On today's episode, TriDot Coaches Jeff Raines and Jose Ramon Callon teach you everything you need to know about the rate at which your limbs spin their way through the swim, bike, and run. What is an ideal stroke rate? What is SWOLF? Is there a specific RPM you should target on the bike? Is training at different cadences important? Will your run cadence change based on your speed? Should your ideal race-day cadence in each sport change depending on if you are racing short and hard or long and steady? So many questions; but don't worry, Jeff and Jose have your answers! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit.

Jul 31, 2023

Have you ever wondered what all goes into making a podcast? In this episode, Andrew Harley hosts four fellow triathlon podcasters: Rich Soares, Mike Bosch, Jillian Carlson, and Matt Sommer. Together, the five of them share how they began hosting and some lessons they've learned along the way. While there is great insight into the heartfelt and fun conversations that make it to the airwaves, you also won't want to miss these hosts talking about what they didn't air! Cue the blooper reel! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we’re offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike.

Jul 24, 2023

It's episode 200!! We're back for another round of answering YOUR questions! TriDot coaches Elizabeth James, Matt Sommer, and nutritionist Dr. Krista Austin are in the hot seat on this round-robin, rapid-fire episode! Learn how to best incorporate strength training, find a healthy weight while training, and determine if fasted or fueled training sessions are more appropriate for you. Listen in as the group offers tips for open-water swim practices, nailing your next assessments, avoiding muscle cramps, and more! With so much information on this episode, there's a new tip or trick for everyone. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit.

Jul 17, 2023

Today's episode is dedicated to those battling cancer in the triathlon world. In your own endurance sports community, you may have training partners and race-day competitors who have fought, or who are fighting, cancer. To discuss the brave fight of these athlete warriors, we welcome to the show Jayson Williams, Founder of the F*ck Cancer Endurance Club, and TriDot Coach Brandy Ramirez, the President and CEO of SheStrong, Inc. Jayson and Brandy, a cancer survivor herself, share some history of their organizations and how we can support fellow athletes in their fight against disease and fight to their next endurance event finish line. We hope this episode will educate and inspire you so that we might all support those battling cancer in some way. A big thanks to UCAN for being a long-time partner of the podcast! We are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order.

Jul 10, 2023

With a variety of options, budgets, and equipment combinations, there is not one right way to set up a pain cave. But there are some guiding principles that can make your indoor training more efficient and enjoyable! And today's guests - Mike Clucas, the founder & CEO of FulGaz, and TriDot Coach Jason Verbracken - will talk us through 8 things that every great pain cave should have. From training equipment essentials, to entertainment and motivation, you'll want to catch the tips for your best indoor training setup here! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. Need assistance getting your bike to a race site this year? TriBike Transport delivers bikes safely and conveniently to more than 100 triathlon and cycling events annually around the world. TriBike Transport is a service-driven team of professionals committed to safe, efficient and dependable transportation and logistics. Use code TRIDOT23 at https://www.tribiketransport.com/ for $25 off your reservation.

Jul 3, 2023

It's time to "negative split" the year and finish stronger than you started! Whatever has happened in the first half of your season, this episode is going to help you nail the next part! Joining us today is triathlon legend and Coach Mark Allen and Coach Joanna Nami. Mark and Joanna discuss how to stay healthy, injury free, and motivated in the back half of the year. They also talk about setting a race schedule that enables you to peak at the right time. There's plenty of time left this year for a great performance. Listen in to get all the tips for smashing the second half of your triathlon season! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. A big thanks to UCAN for being a long-time partner of the podcast! We are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Jun 26, 2023

This episode tells you all you need to know (and maybe even a little bit more) about wheels, tubes, and tires. And the expert guest TJ Tollakson - an industrial engineer, the Owner of Dimond Bicycles, the Founder and CEO of Rüster Sports, and a former professional triathlete - is the 'man for the job' when talking about the science behind optimizing your setup. TJ, along with TriDot Coach Jeff Raines, discuss types of wheels, braking surfaces, tire widths, tube selection, and more! What goes into the engineering of a top notch wheelset? How does tire width affect your ride? How can you determine the correct PSI for you? You won't want to miss this hour of information! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we’re offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike.

Jun 19, 2023

What is Xterra and is this adventurous endeavor for you? On this episode you'll hear from two Xterra Triathlon World Champions: Michellie Jones and Andy Blow. Michellie and Andy overview the structure of an Xterra triathlon including course set-ups, distance options, and the gear you'll need. They also overview the differences, and similarities, of preparing for and executing a great race off the beaten path. We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Jun 12, 2023

Female triathletes have some gender-specific considerations when planning training and racing, and this female-focused episode provides all you need to know. Join host Vanessa Ronksley as she chats with Dr. Sara Gross and IRONMAN World Champion Mirinda Carfrae about the menstrual cycle, fertility treatments, and pregnancy. Should you adjust your training for different phases of your cycle? Can you continue triathlon training during fertility treatments? When is an appropriate time to return to training post-pregnancy? Listen in to learn all of this, and more! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order.

Jun 5, 2023

There are no excuses on race day, and there are none in life. At least that's what Mike Reilly, the Voice of IRONMAN, says. On this episode, hosts Andrew Harley and Vanessa Ronksley welcome back Mike - not only as a returning guest on the show, but also as TriDot's new "Chief Motivation Officer." Hear from Mike as he reflects on the IRONMAN finish lines and the lessons that shine through on race day. Some of the lessons are specific to racing. Others apply on and off the course. But all of them are sure to make you think as he connects each lesson with stories and words of inspiration. A big thanks to UCAN for being a long-time partner of the podcast! We are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order.

May 29, 2023

CdA. Group Set. BTA. Brick. Microcyle. Say what? Not only is triathlon a complex sport with multiple disciplines and a lot of gear, but there are also a number of sport-specific words and phrases to be learned! So on today's episode, host Andrew Harley asks TriDot Coaches Elizabeth James, Jeff Raines, and Joanna Nami to identify and explain 66 terms, phrases, and acronyms triathletes need to know. That's A LOT of tri-specific terminology, so listen in to see what you can learn! TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we’re offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI23 to get 10% off your first order.

May 22, 2023

Intro: This is the TriDot podcast. TriDot uses your training data and genetic profile, combined with predictive analytics and artificial intelligence to optimize your training, giving you better results in less time with fewer injuries. Our podcast is here to educate, inspire, and entertain. We’ll talk all things triathlon with expert coaches and special guests. Join the conversation and let’s improve together. Andrew Harley: Welcome to the TriDot podcast! We’ve got a great topic today. There are all sorts of locations that offer performance testing for triathletes. I’ll be asking two TriDot coaches if performance testing is worth our time and money. We’ve got a new coach on the show for this one. New to the show that is, definitely not new to triathlon coaching.It’s TriDot coach Chris Navin, from Chicago, Illinois. Chris has raced over 100 triathlons and 250 endurance races. He is a Kona finisher, a more than 38-time marathoner, he’s got over 20 Ironman finishes to his credit, ranking as high as 9th in the U.S. and 33rd in the world in his Ironman age-group rankings. Chris is a Level 2 USA Triathlon Certified Coach, and Head Endurance Coach of Four Star Endurance and a Team to End AIDS. Chris, welcome to the show! Chris Navin: Hey gang! It’s an honor to finally be on the show! Andrew: Also with us is Coach Jeff Raines. Jeff is a USA Triathlon Level 2, IRONMAN U certified coach, and TriDot Master Coach, who has a Master of Science in Exercise Physiology, and was a D-1 collegiate runner. He has over sixty IRONMAN event finishes to his credit, and has coached hundreds of athletes to the IRONMAN finish line. Jeff has been training and coaching with TriDot since 2015. Hey there, Jeff! Jeff Raines: What’s up Andrew! How’s daddy life? Andrew: It’s going! I’m Andrew the Average Triathlete, Voice of the People and Captain of the Middle of the Pack. As always, we’ll roll through our warmup question, settle in for our main set topic, and then wind things down with Vanessa taking over for the cooldown. Lots of good stuff, let’s get to it! Warm up theme: Time to warm up! Let’s get moving. Andrew: There is literally an endless supply of podcasts out there in the wild. As the medium continues to grow, the joke amongst podcasters is, “Who DOESN’T have a podcast these days?” Personally, I love it. Go ahead, start a podcast, podcasting is fun! But our warmup question for today – Chris, Jeff, what is your favorite non-endurance sports-related podcast to listen to? Coach Chris? Chris: It’s a tough one, because most of the podcasts I listen to are endurance sports-related. But there’s actually a ton of them. One of my hobbies living here in Chicago is architecture, so I listen to different vlogs and blogs about architecture. I live right downtown, so that’s a big hobby of mine, like the B1M Vlog, that’s one of my favorites. Andrew: Good! See, we’re already getting a peek into your personal life, just by asking you a warmup question. Good to know that about you, and that makes sense. When I was scouting out your website, researching you for this episode, you’ve got a lot of Chicago imagery built into your website.You’re obviously proud of your roots there. TriDot has a great presence in Chicago, and actually there is a Chicago Facebook group for TriDot specifically, isn’t that right Chris? Chris: Yeah, I AM TriDot Chicago. Andrew: Yeah, so if you’re from the Chicago area and you’re listening to this, make sure you’re a part of the Chicago Metroplex area I AM TriDot Facebook group . Coach Jeff Raines, what is a non-endurance sports-related podcast that you enjoy listening to? Jeff: You know, I really enjoy the Bible Project. Man, they do a great job of providing great content, breaking down the Bible and making it fun, and they also have some video aspects to it as well for YouTube, and they just do a great job. I love it, it’s very entertaining, and that’s probably the most listened-to one outside of training and running-type of podcasts. Andrew: Yeah, I’ve seen a lot of their material on YouTube and on social media. I was unaware that they had a podcast, so that’s very cool to know. I’ll have to check that out. Jeff, as a family man with the kids, is that a resource you use with your kiddos to share some of those stories with them? Jeff: Yeah, they do a great job of breaking it down for adults to really understand some of the deep stuff. That, in turn, absolutely makes it all the better and easier as a parent to relay that down to the kiddo elementary level. Andrew: I will give a shout out, there’s several I listen to depending on the time of year. Ironically, ever since starting a podcast, I probably listen to less podcasts now than I did before having my own podcast. By the time you script a podcast, record a podcast, publish podcasts, you lose some of your personal podcast listening time. But I still have a few that I make sure I get to throughout my month, week, or year. My all-time favorite one, my personal way to stay in touch with my best friends from college, is we have a fantasy football league. Every time the NFL kicks back up, that’s the only league I do now. I’ve kind of moved on from the whole fantasy sports thing except for this one league, since it’s my way to stay in touch with my college friends. Just to make sure I’m competitive and know what I’m talking about, and that I’m consistently doing a good job in that league and not finishing last place, I have a podcast I listen to called the Fantasy Footballers. They’re just three guys, they’re very entertaining, and they just share their thoughts and insights into prepping your fantasy team for every single week, talking through which players might play really well this week based on matchups and this and that, and all that fantasy nerd-dom. Jeff: It’s a cheat sheet! You’re just getting cheats! Andrew: Yeah, honestly! Instead of doing a ton of research myself, I just listen to them. They know what they’re talking about, and then I just learn what I can learn and set my lineup, and they go dominate on Sunday. We’re curious to hear, from you our listener, what is your favorite non-endurance sports-related podcast? I pitch it that way because obviously the TriDot podcast is your favorite endurance sports-related podcast. If it’s not, just lie to me and tell me that it is. But I’m going to throw a post out to the I AM TriDot Facebook group , asking you, from all the podcasts out there NOT endurance sports-related, what is one that you just love firing up whenever they drop an episode? Let us know in the comments on the I AM TriDot Facebook group . I can’t wait to hear what you have to say! Main set theme: On to the main set. Going in 3…2…1… Andrew: We are thrilled to have Sailfish as the swim partner of TriDot Training. Sailfish was founded in 2007 by Jan Sibbersen, who was on the national German team, and is the fastest swimmer to ever hit the waters of Ironman. The Sailfish mission is to create premium triathlon and open water swim products, and with the Kona course record holder personally testing everything they make, you know you are getting something special when you order from Sailfish. Sailfish certainly offers swim skins, tri suits, and swim accessories, but the core of the Sailfish product line is their award-winning wetsuits, known for their outstanding flexibility, balance, buoyancy, and distinguished gliding properties in the water. Sailfish wetsuits are truly made to make you faster. That certainly has been the case for me. I’ve swum in many different brands of wetsuits over the years, and my Sailfish is the very first one that I put on, got into the water, and clocked swim splits I had no business hitting on my own. For me, it was love at first stroke. With several models and price points, there for sure will be a Sailfish wetsuit that is right for you. So head to sailfish.com to check out all the neoprene goodness, and use code SAILFISHSFC20 at checkout for 20% off your new wetsuit. There are a number of lab-style performance tests that can give a triathlete insight into different aspects of their body or their performance. Things like VO2max testing, blood lactate testing, VO2 calorie expenditure testing, and more! What is helpful, who should be doing these, where should you be getting these things done, and what do we do with the results once we get these tests? All that and more with Coach Chris and Coach Jeff. Now Chris, it’s your very first time on the show, so before I ask you about the science of performance testing, I want to ask you about you, the triathlete and the coach. From Kona, to representing Team USA, to Zwift racing, you have loads of tri experience. From all of that, all your time on course, what is maybe your favorite memory or triathlon story to tell? Chris: That’s a tough one, because I have a lot of races I’ve done. Kona is definitely up there. I call it one of my top five favorite experiences ever. Andrew: Sure, it’s gotta be. Chris: Alcatraz was also one of my favorite ones, and Ironman New York City, when they had a one-time-only event in New York, where you swam in the Hudson. But sometimes I just like to share my first triathlon experience. Because I’m not a top athlete, I started as a back-of-the-packer. I did my first triathlon on a mountain bike, and could barely swim, so I was aqua-jogging and backstroking the swim just to get through. But since getting into metabolic testing and whatnot, obviously I’ve focused more on the performance side. So one of my more recent favorite memories I like to share sometimes, simply because I used some metabolic testing data for it, is I tried to create my own challenge. At the Chicago Triathlon they have what’s called the Triple Challenge, where you do all three events in one weekend. I came up with my own Quintuple Challenge, where by pacing every race perfectly, I figured out a way to do the super-sprint race on Saturday fast enough to line back up and get to join the last wave, which is on a Divvy Bikeshare – you got your bike provided by the local city bikeshare, so you don’t have to bring a second bike – so I would squeeze out two super-sprints quickly enough within the time span of the one race. Then on Sunday where they have the big race, a sprint and Olympic distance, I did the Olympic fast enough, and I had an entry with our charity team to do the sprint right afterwards, and still try to make it in time to do the very last wave of the day, and do five races in the span of what they typically only allow three for. But the year I was attempting it, they canceled the swim and turned it into a duathlon, and I missed the final wave by just a minute or two. But it’s always fun to take triathlon and try to do something fun with it and enjoy the experience. Andrew: Yeah, absolutely! So you were really going for five races, and you got four of the five. Chris: Yeah, so I completed the quadruple, which at least one other person I know of has done four of the Chicago Tri races in one weekend. But the quintuple, doing five, is a challenge that I still have out there, so I might at some point attempt it again if I can get my fitness to that point and get the logistics down to do it. Andrew: Yeah, please let us follow along if you do that. Please let us capture that journey, perhaps for our YouTube show or something. Chris, very much like Coach Jeff Raines who is also on this podcast, you’ve done studying, you’ve got your specialties. You’re a certified coach in swim, bike, and run individually. You’ve done spin classes, you’re a TriDot Pool School coach, and most importantly for the conversation today, you specialize in metabolic testing. For that one specifically, what does a coach or a sports scientist have to do to become a metabolic performance testing specialist? Chris: It’s a tough one, there’s not a typical way necessarily. The main way that a lot of people get into metabolic testing is if you go through an exercise physiology program or exercise science.You have people that come from the university setting get into testing, but they oftentimes have the science background and education background, but not necessarily the experience or the application perspective that a lot of endurance athletes are looking for. So I would say if someone was a sports scientist, they should really focus on using the data, applying it with athletes, learning to coach, and also doing more endurance events themselves. Coaches, on the other hand, if they want to get into becoming a metabolic specialist, I really think they need to focus on what they might NOT have gotten if they don’t have that exercise science background. Just learn, educate your brain, train your brain, try to absorb as much information as you can, reach out to experts of the industry. Because a lot of it, actually for me even when I started getting into it – I really liked the science aspect of it, I had a lot of experience, but it actually took a lot of just doing testing, both on myself and other coaches and athletes. There’s definitely something to be said by the art and science of doing testing, and doing testing well. Andrew: Yeah, sure, almost like getting a bike fit. There’s numbers and geometries and angles, but then there’s the art of getting the athlete in the right position for whatever race they’re doing. Chris: Bike fit is the perfect parallel, yep. Jeff: I think a lot of exercise testing kind of starts out, like you said, in that research setting, that lab setting. They’re using the modalities of performance testing to provide data for the research that they’re partaking in. I think a lot of exercise physiologists in general start off in that realm, then those who understand the sport of triathlon or the performance side kind of veer out of that potential research setting into more of a practical or athlete-type setting, for sure. Chris: One example I use from my own background – when I have done a lot of testing, I end up getting a lot of athletes from the ultra-distance racing world, like trail running, ultra-distance marathons. But I had never done them. I knew from the numbers what should work for a fueling plan, what should work for a pacing plan, and I had done Ironmans, but I had never done an ultramarathon other than a 50K. So we had one of our coaches, who is also a Ph.D. down in South Africa, he got us interested in doing the Two Oceans Ultramarathon, which is like a 35-mile race. I hadn’t actually trained for it, but I knew my numbers and I said, “Okay, this will be an experiment. I’m going to see if I can take what I learned in the lab and apply it, and see if it actually works.” I paced that race without walking a single step, start to finish, kept the heart rate right where I needed to, and I learned quite a bit from that type of experience. Even though I had done a lot of testing and I had a lot of race experience, I had never done this other type of race. So I think it’s always important, whether you’re a coach or a sports scientist or someone who’s just interested in getting into it, take the data and apply it. Put yourself in a field test environment to build that experience. I think that’s the key. Andrew: Well, that’s enough about Chris, I want to get into the science here today. I’ve already thrown the words “performance testing” and “metabolic testing” around quite a bit. I’m not a scientist in this area, so I’m probably using those interchangeably and I probably should not, but that’s all right. Chris and Jeff can correct me on that. So Chris, Jeff, what is this? What is metabolic testing? What tests are out there for triathletes to actually potentially do? Jeff: Metabolic testing involves evaluating a person’s metabolic rate at which they burn calories as energy and use oxygen. There’s many ways you can break that down. RMR is probably one that many use, it’s resting metabolic rate, but it’s how much work your body does at rest. VO2max is a big one, the max volume of oxygen and anaerobic capacity. BMP, basic metabolic panel, that’s bloodwork. You can get bloodwork to see, at a baseline, what’s going on currently. One that I did a lot of extensive work on, back in graduate and post years, is body composition. There are a lot of different numbers and metrics you can gain from those. There’s very basic things to track body composition, for triathletes in particular, rather than just standing on the scale. The weight can stay the same all year, but your body will look a little bit different at different times of the season. There’s Bod Pod, where you sit in this little pod and it measures air displacement. There’s underwater or hydrostatic weighing. The DEXA scan is cool, because I knew which areas of my body had greater and/or less bone mass. I remember on one of mine, the guy in the lab said, “Jeff, don’t be a boxer.” I’m like, “Why? I’m not tough enough?” And he’s like, “No, your ribs, of all of your body, are on the lower end of normal bone density. So be careful, don’t go be a linebacker or something like that.” Little things like that are kind of cool to know. Andrew: It’s a good thing you're a runner, just an endurance athlete, who doesn’t take shots to the ribs. Not on purpose anyway, maybe from your kids, I don’t know. Dr. Krista Austin, coming on and talking nutrition with us sometimes, has definitely referred to some of these tests, some of those are getting into body composition and nutrition. But today we’re really focused on the performance testing that has more to do with your metabolism, the metabolic testing. If you’re a triathlete, you might see your local bike fitter will offer metabolic testing. You might notice that your local triathlon shop or local running store might offer this. Your local coach, like Chris, might offer this kind of testing. When you see “metabolic testing”, when you see blood lactate, VO2, all these kinds of things, what does this mean? Those are the ones we’re going to really focus on today. But Jeff, thanks for that great list there, because there’s tons of tests out there that people have probably heard of. From these tests that you’ve referred to, what have you personally had done? And probably even more interesting as a coach, what testing do you like to see your coached athletes consider and pay for? Jeff: Good question. I use a lot of these modalities to track gains and losses throughout the season, or season-to-season. I use them more as benchmarks. It’s all adaptable, it’s always, constantly changing. Your VO2max from a year ago is not the same as it is now, not even ten weeks ago. Back in grad school I used to do a lot of VO2 testing. We could do this...

May 15, 2023

Intro: This is the TriDot podcast. TriDot uses your training data and genetic profile, combined with predictive analytics and artificial intelligence to optimize your training, giving you better results in less time with fewer injuries. Our podcast is here to educate, inspire, and entertain. We’ll talk all things triathlon with expert coaches and special guests. Join the conversation and let’s improve together. Andrew Harley: Well, they did it! The beautiful minds behind TriDot triathlon training have released RunDot, data-optimized training for folks who just want to run. Will there be a RunDot podcast where we just talk about running? Maybe so, maybe not, only time will tell. In the meantime, we’ll talk all about RunDot on the TriDot podcast today. Here to tell us all about it is TriDot founder and CEO, Jeff Booher. Jeff is the chief architect behind TriDot’s nSight optimization technology that powers TriDot training. He is a multiple Ironman finisher, who has coached dozens of professional triathletes and national champions, as well as hundreds of age-groupers to podiums and PRs since he began coaching triathlon back in the year 2003. Jeff, on a scale of zero to ten, how excited are you for the launch of RunDot? Jeff Booher: I’m super excited, Andrew. I’d have to say it’s an eleven today. Andrew: It’s eleven! Wonderful. Cannot be captured by the scale. Also joining us is TriDot’s Vice President of Marketing, Matt Bach. Matt is an accomplished athlete, with an Ironman Maryland victory, and a 72nd overall finish in Kona on his résumé. He worked on Wall Street as a trader and portfolio manager for nine years, earned his MBA from Temple University, worked at marketing at UCAN for 2½ years, before coming on board to lead TriDot’s marketing efforts. Matt, welcome back to the show! Matt Bach: Thanks Andrew! I’m excited to be back on today to talk about the discipline that began it all for me, running. That’s where it all started. Andrew: Mm, yeah! Well, I’m Andrew the Average Triathlete, Voice of the People and Captain of the Middle of the Pack. As always, we’ll roll through our warmup question, settle in for our main set topic, and then we’ll wind things down on our cooldown with Vanessa interviewing a TriDot coach giving us a triathlon coaching tip. Lots of good stuff, let’s get to it! Warm up theme: Time to warm up! Let’s get moving. Andrew: Whether it’s triathlon or a run-only event, every time you do a race you are assigned a bib number. Usually it’s out of our control, and usually it’s an unmemorable three or four digits. But the more you race, the better the odds that you will eventually get a race number that stands out and is meaningful for you. Jeff, Matt, for our warmup question today, what was a time where you especially liked your race bib number? Jeff Booher? Jeff: I’m sorry, this is going to be a disappointment. I have not had a memorable one. Like you said in the setup, usually it’s unmemorable. I’d love to say, after the welcome, that it was number 11 that I had, but I’ve just never had one that’s a memorable number. Andrew: And you’re a four-time Ironman finisher I believe? Jeff: Yes, and I’ve done 60-plus races. Andrew: Can you remember even one of your bib numbers? Just one? Jeff: No, I cannot. Andrew: Jeff, it sounds like it’s been too long since you’ve raced, and we need to get you back on the race course one of these days maybe. Jeff: It could be. Matt: The only numbers he cares about are the finishing time and the improvement, he doesn’t care about those meaningless numbers on his bib, right? Jeff: That’s true. Andrew: Matt Bach, do you have an answer to this one, or did I ask the two wrong guys this question? Matt: I do have an answer to this one. I was number 22 at a half marathon in Rutgers in New Jersey. Beforehand I had no love for the number, because to me it was meaningless. But afterwards it was pretty cool, because I was number 22, I placed second overall, and I had a two-minute PR, so there were a lot of twos. Andrew: Yeah, sure, hard to go wrong with that. My answer here, and honestly the inspiration for this question – I did a race last year for the first time. The PTO Tour organization came through Dallas, Texas, and did the U.S. Open. It was right down the road from where I live, so I signed up to go race. My number for the U.S. Open, held in July, was 1776. I honestly didn’t even realize the meaning there, but one of my buddies was with me at packet pickup and he was like, “Aw, dude, you got 1776, nice!” It took me a second, embarrassingly, a little longer than it should, to realize why that was a meaningful number for the PTO Tour U.S. Open. Jeff: You might need to elaborate on that with all of our international listeners. Andrew: Our friends in the U.K. will already know this story, but for everybody else around the world, the year 1776 is the year the United States won its independence from the United Kingdom, a few centuries ago. So the theme at the U.S. Open, everything was flags, red, white, and blue logos, and I was 1776, the Independence number for America. We’re going to throw this question out to our audience. I’m curious, are you like me and Matt and you have an answer here? Or are you like Jeff, and you just honestly can’t think of something memorable? Either way, we want to hear about it. Make sure you’re a part of the I AM TriDot Facebook group , where I will ask this question. The Monday this episode goes out, I’ll pose that question to the group. Have you ever had a race bib number that was somehow extra-meaningful for you? Main set theme: On to the main set. Going in 3…2…1… Andrew: Before we get too deep into the show today, I want to give a shout out to our good friends at UCAN. Here at TriDot we are huge believers in using UCAN to fuel our training and racing. In the crowded field of nutrition companies, what separates UCAN from the pack is the science behind LIVSTEADY, the key ingredient in UCAN products. While most energy powders are filled with sugar or stimulants that cause a spike and crash, UCAN energy powders, powered by LIVSTEADY, deliver a steady release of complex carbs to give you stable blood sugar and provide long-lasting energy. I personally fuel many of my workouts with the orange-flavored Edge gel, but between their energy mix, energy bars, almond butter, and more, there is definitely a LIVSTEADY product that you will love. So head to their website, ucan.co and use the code TRIDOT to save 20% on your entire order. Once again, that’s ucan.co , promo code TRIDOT. The endurance community is composed of athletes who enjoy a wide array of physical activity. Triathletes obviously are attracted to the challenge and the variety of swim, bike, and run. But some folks just want to swim, some just want to bike. Some want to hike or climb, kayak, row, or ski. Some folks just want to go for a run, and for them, there is now RunDot. Now Jeff, Matt, often triathletes at least dabble in run-only events, sometimes with a goal, sometimes for just race-distance practice, and sometimes just to get some racing in when it’s too cold for a triathlon. For the two of you, what is your personal experience with run-only racing? Jeff Booher? Jeff: Well, I grew up playing all the ball sports and such, but I also ran track. I loved running track, did the decathlon a little bit. In the military, we did a lot of running there, and I entered several races. Even when I was a kid I did a 5K with my dad, and I remember that time, it was 25:25. I’m not sure how old I was, kind of young. Matt: I told you he’d remember the times, not the bib number. Jeff: I’ve only done one standalone marathon, and that was kind of funny. In the mid-90’s, I had an uncle on New Year’s Day, we were up together as a family. He said, “I’m gonna do the Cowtown 10K.” It was I think the third week in February, and I said, “I’m gonna do the marathon.” I had not been running at all. I ran 13 times, the 13th was the marathon. It hurt a little bit, but I got it done. Before that, everything other than a 5K was extreme distance. But it was fun. Andrew: Yeah, that was before Jeff Booher created the nSight Training Optimization Engine of TriDot. Jeff: Quite a bit. Yeah, don’t do it like that. Andrew: My relationship with running – I played soccer and tennis in high school and college. After college I was just trying to stay in shape, so I would just get off work and go for a run. Personally, doing races and events never really appealed to me. Why am I going to pay 40 or 50 bucks to go do a 5K at 6:00 a.m. on a Saturday morning when I’m not a morning person? I can go run a 5K for free at whatever time I want to wake up on my own accord. So I just never did much. But there was a guy in our church whose company was sponsoring a 5K, so he was like, “Hey, use this code, you can enter it for free.” I was like, “Okay, well, it’s free, so let me go try this 5K.” That was the first time I did an organized, actual race event. It was in Arlington, Texas, right down the road from us. I went down there – I think I was third overall male, with like a 23-something-minute time – and it kind of gave me a glimpse of, “Wow, this is kind of neat to get on a course with other people and do this thing.” That was my one-and-only run race for a long time. Now I’ve done a handful of half-marathons, but for me it’s mostly been triathlon. Matt, I know you have quite a bit of running in your background. You’ve teased that a little bit in the intro. Your run pedigree certainly eclipses Jeff’s and mine. Tell us about your relationship with running over the years. Matt: First I’ll say it’s all relative. When you say my run pedigree eclipses you guys, that’s relative to you guys. But of course when I mention any times here, there’s probably going to be some 14-minute 5K guy out there thinking that I’m some chump. Which is true, it’s all relative. Andrew: What a chump! Lame! Matt: Yeah, but running is where it all started for me, back in middle school. I only joined the cross-country team and the track team because my friend peer-pressured me into doing so. I hated every minute of it. My mile time clocked in at a blistering nine minutes, where the only blistering that was happening was on the bottom of my feet. Blistering was certainly not referring to my pace. I was not particularly talented like your Meb Keflezighi or something, who I think in fifth grade ran like 5:10 or something crazy. I was definitely not that guy. But I kept doing it, because again, I was easily peer-pressured. Freshman year I tried slacking off as much as possible, but I still saw some improvement, and it got me wondering, “Hey, what if I actually tried?” I had a great coach named Rob Murray, who is still coaching at Danbury High School in Connecticut, just turning out All State and All American athletes like crazy. So I got down to 5:20 by the end of my freshman year, and made varsity by my junior year. I ran 15:53 for the 5K. By high school standards I was pretty good, but not great. I was All Conference, All State, but nothing more than that. I graduated, and I walked on the team at Penn State. I wasn’t recruited, I made the team by basically peaking for the time trial, which was part of the qualification process to make the team. But I hated it, I really didn’t like it at all, the team, the training. I got burned out, and I stopped running for about 2½ years. When I came back to it, I raced 5K’s, trying to break my old high school PR. I raced at Princeton a couple times, where I got annihilated by the legitimate college runners, many of whom lapped me once or even twice. I only ever ran 16:05, and that’s when I was getting lapped once or twice, that’s how fast those guys are. But it got me in shape to prepare for my first marathon, which I ran in Baltimore 2008. I ran 2:54, and then I got started in triathlons in 2010. Once I started doing triathlon, I was really using the pure running events throughout my triathlon career to improve my run in triathlon. One of the things I noticed was that in running terms, I was kind of a chump compared to a lot of the other runners out there. But in the triathlon world, I noticed my run was actually really good, I was one of the fastest runners in the entire field. That was really encouraging to me, knowing if I could make my swim and bike faster, then I could potentially be pretty darn good at triathlon. I ran the New York City Marathon in 2011, the Philly Marathon in 2014 where I ran my PR of 2:42, and a whole slew of other 5Ks, Turkey Trots, half marathons, and all those sorts of races along the way. A lot of it, like I said, was just prepping for doing better in triathlons. Andrew: Yeah, I have never wanted to do a marathon. In a lot of ways, I still don’t have the desire to do a marathon. My only marathon in my entire life was the marathon that took place in my one Ironman, and I think that’s the case for some triathletes, that’s the only way they’re ever going to run that long. It was during the training for that, leading up to Ironman Waco, that I was starting to run 2 hours, 2½ hours at a time, and I was like, “I wonder what my marathon time would be all on its own?” So I’m sure eventually I’ll break down and do a standalone marathon. I haven’t don’t it yet. But it’s interesting to hear the background on running for you guys as we dive into talking more about running and RunDot today. Jeff, as we get into the origin story for RunDot, the origin story for TriDot we captured on Episode .01 of the TriDot podcast. It’s still out there, still being listened to. It is our eighth most-listened-to episode of all time, even with all of the interesting episodes we have out now. Jeff, where in this journey as a company did you have the idea for RunDot? Hit us with the origin story for this new app that’s launching. Jeff: It’s funny, I didn’t have the name RunDot, I didn’t have a timeline on the app, but it was very, very early on. Probably I knew that there would be something. I didn’t know what it would be called, but I knew there would be a RunDot at the same time I knew there would be a TriDot. In my initial research, going all the way to 2004, 2005, as I started it at about 2008 or 2009, I realized that in tackling the triathlon training problem, with these different disciplines, that we really had to make the technology so granular that we were going to be able to optimize health, fitness, and performance. So if we ingested data, we could optimize based on that, so I knew it was a matter of time. It's kind of like the Amazon analogy: Amazon started out selling books and DVDs. They didn’t say, “When do we sell treadmills, and then when do we sell tires?” They optimized the supply chain, so now anything can go through. That’s what we started doing. We filed our first patent in 2011, so all the way back then we knew. It didn’t make financial sense to invest so much into just a single sport niche of triathlon. But if we approached it in the way, played the long game where we invest in the advanced analytics, the machine learning, all the things that need to take place to optimize triathlon training, then we could do that. We could optimize the improvement in health, fitness, and performance, regardless of the sport, if we had the right data. Matt: That’s one of the things that I’ve admired about you, Jeff, even before starting working here, is just the fact that you’re patient. You’ve never broken into a market earlier than you felt it was the right time. Like you said, you’re in it for the long game, you are patient. It’s like, “Okay, we’re not going to break into international markets until we’re ready to do so. We’re not going to break into the running market until we’re ready to do so.” You’ve really taken the time and made TriDot, the optimization and technology behind it, so robust and powerful and effective that now it’s just a very natural progression for us to move into pure running. Andrew: My journey with TriDot started in 2019, Matt’s journey with TriDot started in 2021. So we’re still relatively young in our relationship with TriDot, purely as a company, compared to you. As the founder, you’ve been there since Day One. You are 18 years into your journey, your relationship with this thing that is TriDot. What emotions go through you? How excited are you? Can you even quantify it for us, just seeing our company put out a new app in a totally different space? Jeff: It’s really exciting. Predictive Fitness is the name of the company that builds the brands. So while these different initiatives are on a road map – we’re doing some stuff with the Department of Defense, the Army, and these other areas – each one of them is really cool. But running specifically is massive, because it touches so many people. There are so many people who run. It’s so approachable. You don’t need much more than shoes to do it, but it is one of the most injury-prone activities. So many people love it, but with the beatings. There’s just so many positives of being able to apply the technology here, and have something specifically for runners. It does feel surreal, and my wife Jennifer is oftentimes the one that points that out to me. I kind of have my head down, and the progress is so incremental you don’t see it. But she’ll say, “Look, remember when you said this? That was just three years ago!” The team as well, we have a massive team of fifteen-something engineers now working on this. What they can contribute is unbelievable. My secret to success I guess is hiring people more talented and smarter than I am. It’s pretty cool. Andrew: Matt and I are certainly a part of those talented people you’ve hired along the way, isn’t that right? Jeff: Absolutely! We have a great team, you guys are standout stellar, for sure. But back to your original question you posed, I look at it also a little differently. You mentioned this new app, it’s not really a new app. It’s based on 18 years of data, and the IP, and the things that we’ve been doing painstakingly, going through the process of perfecting and maturing the technology. So I feel like it’s not a new app in some ways. It's a new app and a brand new market that we’re going after, and introducing ourselves to a new market, but in one sense it’s not. It’s something that’s proven and time-tested, in generating those results for triathletes, and a ton of triathletes that just run for long periods of time, where they’re just runners. Matt: Jeff, you did it the hard way. Instead of starting with running, which is one...

May 8, 2023

There are many health and wellness modalities that can improve triathlon performance. Among them, Yoga is a practice that can benefit both the mind and body of a triathlete. On this episode, TriDot Coaches (and Yoga enthusiasts) Brandy Ramirez, Kurt Madden, and Joanna Nami teach Andrew the ways of the Yogi lifestyle. They touch on the different types of Yoga, how Yoga can fit into a triathlete's training routine, and what poses are most beneficial. So breathe in, breathe out, fire up this episode, and get ready to improve your triathlon performance through Yoga! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order.

May 1, 2023

You know that recovery is an important part of training. But what exactly should you be doing for recovery? With so many supplements and gadgets on the market, what lives up to the hype and is worth your money? On today's episode, Sport Scientist Dr. Krista Austin returns to the show to help cut through the noise and provide the facts about recovery-promoting products. Dr. Austin, along with host Andrew Harley and Coach Elizabeth James discuss 11 top recovery boosters. Learn if CBD, Ketones, Beet Root, and BCAA's may be helpful for you. Also, how do whole-food nutrition, proper hydration, and restful sleep play into your recovery? Your best performances await with these "boosters." Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI23 to get 10% off your first order.

Apr 24, 2023

There are a number of details and logistics that go into race-day success. Race directors provide an Athlete Guide with pertinent information...but are you using this resource to your advantage? In this episode, TriDot Coaches Jeff Raines and John Mayfield provide "Your Guide to the Athlete Guide," highlighting why reading the guide is important and how to leverage that information in your race. The guide includes great information about athlete check-in, course maps, and event parking. But beyond the logistics, the guide can also be used to refine your race execution plan. Aid station placements and nutrition offerings can enhance your race nutrition plan, elevation changes on the course can refine your pacing strategy, and course descriptions including historical weather patterns can help you plan not only your gear, but heating and/or cooling strategies as well. There are a number of advantages at your fingertips - listen in to learn more! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Apr 17, 2023

Triathletes know that temperature, humidity, and elevation have a significant impact on your training and racing metrics. But how do you know how much to adjust your pace or wattage in the summer heat and humidity or when training at a higher elevation? In this episode, TriDot founder and CEO, Jeff Booher, and exercise physiologist and TriDot coach, Jeff Raines, explain how TriDot’s EnviroNorm® (environment normalization) technology accounts for these variables to keep your training and racing spot on! Learn how TriDot localizes your prescribed training intensities to your anticipated environment to ensure that you are training at the intended intensity and producing the desired physiological adaptations from your training. And hear how TriDot normalizes your actual results to base values so that you can make real apples-to-apples comparisons of performances across different training environments. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Apr 10, 2023

Have you ever considered racing an aquabike? On this episode TriDot Coaches Jeff Raines and Raya Usher outline all you need to know about this unique multi-sport event! Why might an athlete opt for this race? How does the training change when preparing for an aquabike event vs. a triathlon event? How does the pacing change for racing? Jeff and Raya answer all this and more. They'll have you swimming, biking, and then celebrating an awesome aquabike performance! Need assistance getting your bike to a race site this year? TriBike Transport delivers bikes safely and conveniently to more than 100 triathlon and cycling events annually around the world. TriBike Transport is a service-driven team of professionals committed to safe, efficient and dependable transportation and logistics. Use code TRIDOT23 at https://www.tribiketransport.com/ for $25 off your reservation. We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit.

Apr 3, 2023

You PLAY a sport, meaning that there should be an element of fun included! So how can you infuse more fun into swim, bike, and run? Host Vanessa Ronksley chats with TriDot Coaches Elizabeth James, Kurt Madden, and Matt Sommer about "15 Ways to Make Triathlon Training Fun." After listening to this episode, you'll be more excited to get after your upcoming training sessions, conquer your next assessment, whip-up a delicious post-training snack, and recover in the right ways to do it all again! TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we’re offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI23 to get 10% off your first order.

Mar 27, 2023

Planning to race an Olympic-distance triathlon? You won't want to miss this episode! Joining us today is TriDot Coach Michellie Jones and the Race Director for one of the most iconic Olympic-distance races in the world (St. Anthony's Triathlon), Patrick McGee. Learn what makes this distance both challenging and so much fun. Michellie and Patrick talk about the different types of Olympic races - from draft legal events to time trials. They also discuss how to best prepare for and race this fast-paced endurance event. From fueling strategies, tricks of the trade for fast transitions, and moving up from the sprint to Olympic, this episode has everything you need to know about racing this distance! We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Mar 20, 2023

The closing of one chapter is the beginning of another. With the recent announcement of 4x World Champion Mirinda Carfrae's (Rinny's) retirement from professional racing, we welcomed Tim & Rinny onto this week's show. Hear stories from Rinny's career as she reflects upon her time competing for the sport's highest accolades. Then, learn about the launch of Tim & Rinny Fitness, the newest chapter for this triathlon family. And speaking of family, we are thrilled to welcome Tim & Rinny into the TriDot family, as they leverage TriDot for their new coaching business! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. Need assistance getting your bike to a race site this year? TriBike Transport delivers bikes safely and conveniently to more than 100 triathlon and cycling events annually around the world. TriBike Transport is a service-driven team of professionals committed to safe, efficient and dependable transportation and logistics. Use code TRIDOT23 at https://www.tribiketransport.com/ for $25 off your reservation. Time is running out to participate in this year's research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/. Applications will be accepted through March 31st, 2023.

Mar 13, 2023

Ups and downs are part of life. They are also a part of your triathlon training and racing. In this episode, TriDot coaches Mark Allen and Jason Verbracken cover how and where to train for hills for both the bike and run. Mark and Jason overview running technique and technical riding skills for inclines and descents. They also discuss how to manage your effort, optimize your speed, and strategically plan for racing on courses with climbs! TriDot and Dimond Bikes are a dynamite race day 1 – 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we’re offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike. A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Time is running out to participate in this year's research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/ Applications will be accepted until March 31st, 2023.

Mar 6, 2023

A wetsuit is an important investment in both your comfort and performance on race day. Triathlon wetsuits are specifically made to accommodate sustained athletic motion and have hydrodynamic advantages. On today's episode, we'll be taking a deep dive (pun intended) into the world of wetsuits. Jan Sibbersen, the Founder and CEO of sailfish (who also holds the Kona swim course record!) and TriDot Coach Joanna Nami, share everything you need to know about a wetsuit swim. Learn how a wetsuit is made and how to pick the right one for you. They also discuss how to comfortably swim in one and how to care for your wetsuit. A faster and more comfortable swim split awaits you with this information! We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. Time is running out to participate in this year's triathlon research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/ Applications will close on March 31st, 2023.

Feb 27, 2023

There is a symbiotic relationship between athletes participating in triathlon and brands that help facilitate that participation. There are several ways that brands take care of their athletes. And there are several ways that athletes can support their favorite brands, and the triathlon industry as a whole. On today's episode, Mark Goddard, the marketing director for Zoot Sports, along with TriDot's Vice President of Marketing, Matt Bach, and TriDot Coach, John Mayfield, discuss the athlete and brand relationship. Mark, Matt, and John are some of the best minds in the space when it comes to brand partnership, ambassador programs, and taking care of triathletes. Don't miss the information on how you can support the triathlon industry (and how that may mean some extra perks for you too)! A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. TriDot and Dimond are a dynamite race day 1 - 2 punch. Dimond provides you with the Ferrari of bikes, and TriDot Training develops your engine. We are excited to partner with Dimond on some really cool offers. If you are new to TriDot, we’re offering 6 months of the Mark Allen Edition of TriDot with the purchase of a Dimond. If you are already a TriDot athlete, we are offering either an upgrade credit or TriDot store credit with your new bike. Head to DimondBikes.com for all the info, and to dream up your very own bike. Participate in Triathlon Research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Feb 20, 2023

Listen to your heart. This is not just a song title, but also an important piece of advice when it comes to your triathlon training. In this episode, host Andrew Harley interviews TriDot Coach and exercise physiologist, Jeff Raines, and coach and biomedical sciences expert, Ryan Tibball. While measuring your heart rate may not be the hottest new trend in training or technology, there are so many aspects of understanding this metric that are important for training and racing. Jeff and Ryan break down heart rate training zones, decoupling, and different devices for measuring heart rates. They also discuss heart rate variability and its uses. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. We are thrilled to have sailfish as the swim partner of TriDot Training. Head to sailfish.com to scout out your next wetsuit, swimskin, goggles and more! Use code sfc-tridot20 at checkout, for 20 percent off your new wetsuit. Participate in Triathlon Research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Feb 13, 2023

We've rounded up an all-female cast for this episode! Host Vanessa Ronksley chats with nutritional expert Dr. Krista Austin and professional triathlete and coach Elizabeth James about fueling the female triathlete. When it comes to proper nutrition, what differs for male versus female athletes? Do those needs change with the phases of the menstrual cycle? Listen in as Dr. Austin discusses the type and amount of protein recommendations for different female age groups, periodization of carbohydrates, signs to ensure you are fueling properly, and much more! A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Participate in Triathlon Research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Feb 6, 2023

Who you gonna call? Mythbusters!! There is so much information out there about the sport of triathlon. Most of it is good stuff, but like anything, some of it is just not true. On today’s episode, coaches John Mayfield and Elizabeth James will focus on 15 myths about triathlon and highlight the “the truth about tri.” Don't miss the insights about preseason preparations, required training hours, swim improvement, strength training, rest days, and more! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Jan 30, 2023

We're back for another episode of answering YOUR questions! TriDot coaches John Mayfield, Elizabeth James, Jeff Raines, and Joanna Nami are in the hot seat on this round-robin, rapid-fire episode! Learn how to ease back into training after illness, train your gut for longer workouts, and plan for specific terrain in your upcoming race. Listen in as the coaches talk about mobility versus strength sessions, adjusting your training after a poor night (or several nights) of sleep, and how much time you should spend in aero on your indoor workouts. They also discuss overcoming swim panic and a hot new metric: VLaMax. Join the TriDot Crew at CLASH Miami in March! Use code TRIDOTMIAMI for 10% off any event! Register now at https://clashendurance.com/pages/miami. Also, be sure to check out the camping options so that you can join the TriDot party INSIDE of Homestead-Miami Speedway. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. If you didn't catch the discount code to get 10% off your first order of fueling and hydration products, drop Andy and the team an email at hello@pfandh.com and they'll be happy to help you. Participate in Triathlon Research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Jan 23, 2023

You've heard that the shoes you wear while running can have a big impact on your training and racing. But how does the composition of a shoe really effect your running stride? In this episode the "Doctors of Running," Dr. Matthew Klein and Dr. Andrea Myers, share shoe insights from their work as orthopedic professionals and their personal running experiences. Discover what type of the midsole foam, specific stack height, and the amount of drop you should select in your next pair of shoes. Listen in to learn what makes a great running shoe for you! Join the TriDot Crew at CLASH Miami in March! Use code TRIDOTMIAMI for 10% off any event! Register now at https://clash-usa.com/clash-miami. Also, be sure to check out the camping options so that you can join the TriDot party INSIDE of Homestead-Miami Speedway. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. Participate in triathlon research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Jan 16, 2023

Looking for triathlon tips you won’t find anywhere else? On today’s episode, 10 TriDot coaches chime in with their best tip to take your training to the next level. How might Kaizen methodology improve your triathlon performance? What can your hip adductors tell you about your training? Are you building capillary beds in your feet? You don't want to miss these unique pieces of wisdom! A big thanks to UCAN for being a long-time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Need assistance getting your bike to the race site this year? TriBike Transport delivers bikes safely and conveniently to more than 100 triathlon and cycling events annually around the world. TriBike Transport is a service-driven team of professionals committed to safe, efficient and dependable transportation and logistics. Use code TRIDOT23 at https://www.tribiketransport.com/ for $25 off your reservation. Participate in Triathlon Research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Jan 9, 2023

Thinking about trying a tri? Know someone who should? Today’s episode is all about getting started in the sport. TriDot Coach Elizabeth James and TriDot Ambassadors Lauren LeBlanc and Jonathan Mejia share tips for picking and preparing for your first race. They cover what gear you’ll need (and what you don’t) and walk through the logistics of your first race day. If you are interested in triathlon, or want to take a walk down memory lane from your start in the sport, this episode is for you! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. If you didn't catch the discount code to get 10% off your first order of fueling and hydration products, drop Andy and the team an email at hello@pfandh.com and they'll be happy to help you. Join the TriDot Crew at CLASH Miami in March! Use code TRIDOTMIAMI for 10% off any event! Register now at https://clash-usa.com/clash-miami. Also, be sure to check out the camping options so that you can join the TriDot party INSIDE of Homestead-Miami Speedway. The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Jan 2, 2023

Some of the most common goals that people set are based around living a healthier life, including eating healthier. But how do you set the right goals for you? And more importantly, how do you accomplish the goals once they are set? Join Vanessa Ronksley, a nutrition fanatic, and Taryn Richardson, an advanced sports dietician and founder and director of The Triathlon Nutrition Academy, as they discuss setting nutrition-based goals for the new year and beyond. Learn how you can stick to the goals that you set and how to measure your progress along the way. Vanessa and Taryn also describe the difference between weight-loss, body composition, and fueling goals related to triathlon training. Tune in to make this the year you stick to your nutrition goals. Friends don’t let friends race with Sharpied-on numbers. So, as a friend of the podcast, head to TRITATS.com and use promo code TRIDOT for 10% off your order. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Dec 26, 2022

Join coaches John Mayfield, Elizabeth James, Jeff Raines, Joanna Nami, and host Andrew Harley, as they reflect on some of their favorite TriDot Podcast episodes from the past year. Revisit the year's top coaching tips, highlights from key episodes, and special moments with guests of the show. Whether you're a first-time listener or long-time subscriber, there's a piece of advice in here for you! Find out which episodes the coaches say deserve a second listen! A big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Join the TriDot Crew at CLASH Miami in March! Use code TRIDOTMIAMI for 10% off any event! Register now at https://clash-usa.com/clash-miami. Also, be sure to check out the camping options so that you can join the TriDot party INSIDE of Homestead-Miami Speedway. Participate in triathlon research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Dec 19, 2022

Sometimes you have to take a break from training. Whether your break was from illness, injury, career, or family, getting back to training requires a thoughtful process. On today's episode, coaches John Mayfield and Elizabeth James explain what happens physiologically when you take a break, and how to proceed when you are ready to resume again. What can you do to best support your return? How do you know when you can race again? If you are ready to return to tri again, don't miss the steps outlined here to return as strong (or even stronger) than before! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Dec 12, 2022

Triathletes know and appreciate the sleek, functional, and aerodynamic brilliance of a well-designed bicycle. Whether you are actively looking for a new bike, planning some upgrades on your current ride, or just dreaming of your ideal build, this episode outlines six industry trends you'll want to know more about. In the guest seat today is TJ Tollakson - Owner of Dimond Bicycles and the Founder and CEO of Rüster Sports. Learn how TJ's personal preparations and training as a professional triathlete led to the founding of his company and the innovations in the bicycles he designs. What should you consider about your wheels and tires when it comes to racing your fastest? Is there a best way to capture and report power? How might integrated storage influence your nutrition plan? Will disc brakes completely replace rim brakes? Listen in for the answers and hear TJ's take on the current industry trends! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. And a big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at: https://psp.tridot.com/psp23pod/

Dec 5, 2022

You won't want to miss this triathlon-themed Yuletide guide! On today's episode, coaches John Mayfield, Jeff Raines, and Joanna Nami break down the best gift ideas for this holiday season. Looking for some small stocking stuffers? What are the best budget-friendly buys right now? Have some extra funds for a big-ticket surprise? Find the perfect gift for the triathlete in your life (including yourself)! We’ve been raving about 2Toms Sport Shield and Blister Shield that have been literally saving our skin when we train. Well Medi-Dyne, the folks behind the brilliant 2Toms line also offer top notch recovery and mobility training devices. Their ProStretch-Addaday line up of recovery tools has been trusted by physical therapists, trainers, athletes, and regular exercisers for over 25 years. Check out the ProStretch-Addaday product line at Medi-Dyne.com and use promo code TRIDOT to get 20 Percent off your order. Join the TriDot Crew at CLASH Miami in March! Use code TRIDOTMIAMI for 10% off any event! Register now at https://clash-usa.com/clash-miami. Also, be sure to check out the camping options so that you can join the TriDot party INSIDE of Homestead-Miami Speedway. Participate in Triathlon Research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply at https://psp.tridot.com/psp23pod/

Nov 28, 2022

Sports nutrition is always progressing as the science of nutrition and our understanding of the human body improves. But are some of the recent trends in triathlon nutrition fads that will quickly fade? Or are they research-backed, beneficial changes? Here to sort it all out are two nutrition experts. Today's episode welcomes back Sports Dietitian Taryn Richardson and Sports Scientist Andy Blow. Should you use sweat patches? Monitor your blood glucose levels? Increase your carbohydrate intake? Listen in to find out! A big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Big thanks to Precision Fuel & Hydration for also partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. Participate in triathlon research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply here: https://psp.tridot.com/psp23pod/

Nov 21, 2022

As sophisticated as the training design is, once you onboard to TriDot, executing your workouts is as simple as pulling up today's session and doing it. Even still, there are helpful explanations and tips that can help make your experience training with TriDot as smooth and effective as possible. Here to help us get the most out of your TriDot training, and answer some of the most frequently asked questions, are coaches John Mayfield and Joanna Nami. Join us for today's episode as the coaches tell what makes TriDot more sophisticated and effective than other training platforms and apps. A big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Huge thanks to deltaG for also partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. Participate in Triathlon Research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply here: https://psp.tridot.com/psp23pod/ For more information about TriDot Pool School head to https://www.tridotpoolschool.com

Nov 14, 2022

It is the mission of the Challenged Athletes Foundation (CAF) to provide opportunities and support to people with physical challenges so they can pursue active lifestyles. Involvement in sports at any level increases self-esteem, encourages independence, and enhances quality of life. On today's episode, hear from the co-founder of the CAF and triathlon personality, Bob Babbitt, as he shares the origin story of the organization and some memorable moments from the grants received and accomplishments achieved! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. And a big thanks to UCAN for being a long time partner of the podcast! We are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Participate in Triathlon Research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply here: https://psp.tridot.com/psp23pod/

Nov 7, 2022

We're back for part two of the indoor training episodes! And today we're talking about all things relating to the indoor run! There are many reasons to take your running inside: weather, safety, convenience, or personal preference. But whatever the reason for training inside, there are ways for you to make the most of these sessions. On today's episode, TriDot coaches Elizabeth James and Jeff Raines discuss all the details of indoor run training. What tips are helpful for being on the treadmill? How do you best execute your planned session? Can you lessen the boredom of running in place? Listen in for all this, and more! Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. Join the TriDot Crew at CLASH Daytona in December! Use code TRIDOTDAYTONA for 10% off any event! Register now at https://clash-usa.com/clash-daytona.

Oct 31, 2022

There are many reasons to take your cycling inside: weather, safety, convenience, or personal preference. But whatever the reason for riding inside, there are ways for you to make the most of these sessions. On today's episode, TriDot coaches Elizabeth James and Jeff Raines discuss all the details of indoor bike training. What equipment will you need? How do you best execute your planned session? Should you use ERG mode on your smart trainer? Can you lessen boredom on long rides? Listen in for all this, and more! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. And a big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Oct 24, 2022

Athlete stories have the power to touch, move, and inspire you. And there is great value in hearing others' experiences and learning from their journeys. On today's episode, we've got a BIG show with BIG stories from the BIG Island. Host Andrew Harley interviews three TriDot coaches who raced at the IRONMAN World Championship event. Kurt Madden, Joanna Nami, and Kyle Stone share how they qualified, trained, tapered, and traveled for the monumental moment at the finish line on Alii Drive. In this "one race, three journeys" series you'll get insight into preparation, mindset, racing strategy, and more! Huge thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Also, a big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Oct 17, 2022

Foam rollers, massage guns, massage balls, massage sticks, massage canes, and MORE! What do these self-massage tools actually do for your muscles? When should you be using what? And how can you best leverage these items in your routine? Here to provide you with a triathlete's guide to massage tools are two experts: Craig Di-Giovanni, one of the original founders of Medi-Dyne Healthcare Products, and Physical Therapist Dr. B.J. Leeper. Learn why helping your muscles recover from sessions is so important, and then how to choose and use the best products for your recovery. We’ve been raving about 2Toms Sport Shield and Blister Shield that have been literally saving our skin when we train. Well Medi-Dyne, the folks behind the brilliant 2Toms line also offer top notch recovery and mobility training devices. Their ProStretch-Addaday line up of recovery tools has been trusted by physical therapists, trainers, athletes, and regular exercisers for over 25 years. Check out the ProStretch-Addaday product line at Medi-Dyne.com and use promo code TRIDOT to get 20 Percent off your order. Join the TriDot Crew at CLASH Daytona in December! Use code TRIDOTDAYTONA for 10% off any event! Register now at https://clash-usa.com/clash-daytona.

Oct 10, 2022

How do you handle the pressure of an important race? What is an appropriate relationship with pre-race nerves? On today's episode, learn from champions who know how to cope with competing on the biggest stages: Mark Allen and Michellie Jones! Mark and Michellie identify common sources of pressure for a triathlete, suggest strategies for mental preparation, and offer advice for race day pressures. After a great discussion, don't miss Mark and Michellie's three best coaching tips for thriving during a pressure-filled race. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. Big thanks to Precision Fuel & Hydration for also partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order.

Oct 3, 2022

There are races anyone can register for; there are races you have to enter a lottery for; and then there are races you have to QUALIFY for. On today's episode, Coach John Mayfield and Pro Triathlete Elizabeth James discuss the smattering of exclusive events where a spot on the start line requires more than dollars. How do the race entry lotteries work? What is the qualification standard for Boston or New York? What's the best way to get a slot to the IRONMAN World Championship? If you aspire to race Kona, Boston, Western States, USA Triathlon Nationals, Escape from Alcatraz, 70.3 Worlds, Challenge Roth, or another prestigious endurance event, you'll want to tune in for all the tips to secure your spot! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. Join the TriDot Crew at CLASH Daytona in December! Use code TRIDOTDAYTONA for 10% off any event! Register now at https://clash-usa.com/clash-daytona. And don’t forget to sign up to get updates and early access to the TriDot Mark Allen Edition to be released Fall 2022: https://tridot.com/mark-allen-signup/

Sep 26, 2022

CLASH Endurance isn't just focused on the race, but an entire experience. On today's episode, CLASH CEO Bill Christy, and former professional triathlete Alicia Kaye, share how CLASH is creating large-scale multisport events that are competitive AND fun. The brand strives to be inclusive, family and spectator friendly, and welcoming to athletes of all abilities. How are they bringing fun back to fitness? How does CLASH get you access to race on NASCAR tracks? What type of events are offered for the whole family? Bill and Alicia answer this and much more! Listen in to learn how CLASH Endurance is reviving the festival feeling for endurance sports. A big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Liked what you heard about the CLASH Endurance Events? Join the TriDot Crew at CLASH Daytona in December! Use code TRIDOTDAYTONA for 10% off any event! Register now at https://clash-usa.com/clash-daytona

Sep 19, 2022

TriDot Pool School (TPS) is a simple yet highly effective program for athletes who want to develop or improve their freestyle swim form. TriDot’s Founder and CEO, Jeff Booher, and Coach Joanna Nami, team up to describe TPS including who it’s for, how it was developed, why athletes are getting so excited, and what it can do for your swim. Learn how TPS uses a hybrid instructional approach of dryland drills, in-person workshops, and video critiques to find your faster freestyle. Huge thanks to deltaG for also partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. Big thanks to Precision Fuel & Hydration for also partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Didn't catch the discount code to get 10% off your first order of fueling and hydration products? Drop Andy and the team an email at hello@pfandh.com and they'll be happy to help you. And don’t forget to sign up to get updates and early access to the TriDot Mark Allen Edition to be released Fall 2022: https://tridot.com/mark-allen-signup/

Sep 12, 2022

Every triathlon finish is special - whether you won the race, finished among your fellow competitors, or were just in time for the after-party. Today's episode is dedicated to the "back of the pack" triathletes. TriDot Coach Joanna Nami, along with athletes Shannon Cranson and Simon Williams, share stories from longer days on the race course. Additionally, the three discuss training considerations and the logistics of being on course for a longer duration. Listen in for helpful information on calculating the time cut offs, proper fueling, gear considerations, mental toughness, and more! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. And don’t forget to sign up to get updates and early access to the TriDot Mark Allen Edition to be released Fall 2022: https://tridot.com/mark-allen-signup/

Sep 5, 2022

On the heels of the announcement that he'll soon be calling his last race, Mike Reilly, “The Voice of IRONMAN,” joins us for today's episode! And we’ve got plenty of memorable moments to share from his career. Listen in as Mike shares what led him to the microphone, a typical IRONMAN day for the famous announcer, and how the iconic finish line call "You Are An IRONMAN" came to be. Tune in for a storytelling episode as Mike recalls highlights from his career and special athlete stories that are sure to entertain and inspire. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Get a FREE PF&H Running Hat with your next order at www.precisionfuelandhydration.com! Simply spend over $29.99 / £24.99 / $39.99 AUD / $37.99 CAD / €28.99 EUR and make sure to add a PF&H Running Hat to your cart as well. Go through to the checkout and enter the limited time discount to get a free PF&H Running Hat. Didn't catch the code? Drop the PF&H team an email at hello@pfandh.com and let them know that you're a listener of the TriDot podcast. And don’t forget to sign up to get updates and early access to the TriDot Mark Allen Edition to be released Fall 2022: https://tridot.com/mark-allen-signup/

Aug 29, 2022

Today's episode tackles a "weighty" topic: a triathlete's relationship with their body weight. How do you know what weight is optimal for you? Is leaner better? Is there an ideal “race weight” you should strive for? Should you measure body fat percentage and know your BMI in addition to information from a standard scale? Dr. Krista Austin and Advanced Sports Dietician Taryn Richardson answer these questions and more! Krista and Taryn help you identify areas of improvement by discussing weight from a health and performance perspective. A big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Don’t forget to sign up to get updates and early access to the TriDot Mark Allen Edition to be released Fall 2022: https://tridot.com/mark-allen-signup/ For more information about joining Taryn's Triathlon Nutrition Academy: https://www.dietitianapproved.com/academy

Aug 22, 2022

Professional Triathlete Cody Beals is known for being radically transparent with information about his career. From sharing session metrics to training-related health issues he's experienced to his finances as a pro triathlete, Cody doesn't withhold! On today's episode, Beals talks about his Tri journey and provides insight into the business and financials of being a professional triathlete. What does it take to turn a profit and make a career in triathlon racing? Find out in this radically transparent episode! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. Huge thanks to deltaG for also partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. Get to know the world's best triathlon training! Join a live demo of TriDot with podcast host Andrew Harley. Visit https://tridot.com/demo-tridot/ for more details. And don't forget to sign up to get updates and early access to the TriDot Mark Allen Edition to be released Fall 2022: https://tridot.com/mark-allen-signup/

Aug 15, 2022

From a small group of athletes in California, to the expansion into a worldwide sport, the popularity of triathlon has grown tremendously. Today's episode brings together the Greatest Endurance Athlete of All-Time, TriDot Coach Mark Allen, and a behind-the-scenes visionary who has contributed greatly to triathlon's growth, Scott Zagarino. These two remarkable athletes, having been on the triathlon scene in the earlier stages, offer insight into the evolution of the sport. Hear Mark and Scott discuss the changes in the events, gear, technology, and training philosophies through the decades. Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order. Get to know the world's best triathlon training! Join a live demo of TriDot with podcast host Andrew Harley. Visit https://tridot.com/demo-tridot/ for more details. And don't forget to sign up to get updates and early access to the TriDot Mark Allen Edition to be released Fall 2022: https://tridot.com/mark-allen-signup/

Aug 8, 2022

We're back for another episode answering YOUR questions! TriDot coaches John Mayfield, Joanna Nami, and Jeff Raines are in the hot seat on this round-robin, rapid-fire episode! Learn how to best plan your season for a peak performance, shorten your transition times, and combat post-race nausea. Listen in as the coaches talk about returning to training after illness, implementing a run/walk strategy for your next race, recommended swim drills and stroke rate, and much more! A big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. Huge thanks to deltaG for also partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. And don't forget to sign up to get updates and early access to the TriDot Mark Allen Edition to be released Fall 2022: https://tridot.com/mark-allen-signup/

Aug 1, 2022

Triathlon can be an expensive sport. But you don't have to break the bank to race! On today's episode, coaches John Mayfield and Elizabeth James present 18 money-saving hacks. Listen in for tips on how you can save on race registrations, gear, travel, lodging, and more! A big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order. We also trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order.

Jul 25, 2022

Taking care of your skin is crucial to staying moving, both in training and on the race course. So today we are hitting a crucial topic for multi-sport athletes: skin care! Craig DiGiovanni, one of the original founders of Medi-Dyne Healthcare Products, and Coach Jeff Raines talk through the typical skin ailments athletes face. Then Craig discusses how to thwart the negative impacts of unpleasant chafing, blisters, sweat and odors. At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. Register for the first ever "Ask Me Anything" with Mark Allen. Happening Thursday, July 28 from 8-9pm CT: https://register.gotowebinar.com/register/3169149177357310223

Jul 18, 2022

Success in triathlon is influenced by many, many factors, more than in other sports. The biggest factor is your "engine" but there are countless skills that will earn you "free speed" and drop time from your performances. On today's episode, TriDot coaches John Mayfield and Joanna Nami cover 16 skills that will have you racing faster than ever before. From the swim start to the finish line, listen in to hear where you can shave minutes off your race - for free! Register for the first ever "Ask Me Anything" with Mark Allen. Happening Thursday, July 28 from 8-9pm CT: https://register.gotowebinar.com/register/3169149177357310223 Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

Jul 11, 2022

Your best race performance requires you to toe the line in a prepared and healthy state. In fact, health is the foundation upon which training and peak race performance sit. There's no doubt that triathlon training puts the body through significant stress, and that stress must be paired with proper recovery. So what's the best way to stay healthy and injury-free this season? On today's episode, Dr. B.J. Leeper provides 10 tactics you can employ right away to keep you going! At TriDot, we trust 2Toms to keep us moving! 2Toms provides revolutionary products to prevent issues from chafing, blisters, odors and sweat. To make the switch to 2Toms, head to Medi-Dyne.com and use the code “TRIDOT” to save 20 percent on your entire order. Huge thanks to deltaG for also partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Jul 4, 2022

How is your riding position? On paper, a bike fit is an applied science. In practice, a proper bike fit is an art. In a space where a few millimeters here and a few degrees there make all the difference, it’s no wonder that many triathletes will travel far and wide to find a fitter that knows his or her craft. Joining us for today's show, to teach us everything triathletes need to know about bike fits, is master fitter Craig Fulk. Listen in as Craig details what goes into finding your best position for the optimal mix of comfort, power, and aerodynamics! Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

Jun 27, 2022

Today’s episode features Mark Allen, ESPN’s Greatest Endurance Athlete of All Time, a legendary triathlon coach, and the NEWEST MEMBER of the TriDot Family! You’ll hear from Mark himself how he ascended to the top of the sport, conquered his demons through a shift in mindset, and won the 1989 IRONMAN World Championship in an epic duel known as “Iron War.” Hear why Mark chose TriDot to write the next chapter of his coaching legacy, and how athletes win when you combine the power of TriDot with the wisdom and experience of the GOAT. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Jun 20, 2022

I scream, you scream, we all scream for caffeine! While you are likely familiar with the stimulating effects of caffeine, do you know how to optimize your fueling approach utilizing this legal performance enhancer? Caffeine is one of just a handful of substances scientifically proven to make a difference. On today's episode, Andy Blow and Matt Bach talk about using caffeine in the right amounts, in the right ways, and at the right times to race your best. Learn what caffeine does for your body and how it may enhance your triathlon performance. Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

Jun 13, 2022

Today’s episode features Olympian and Triathlon Hall of Famer, Barb Lindquist. Host Andrew Harley and coach Elizabeth James interview Barb about her dominating career at the Olympic distance and her post-racing career specializing in developing Olympic hopefuls. Join us as Barb recalls pivotal moments from her racing career, including representing the USA at the Olympics, shares what motivated her as an athlete, and provides some coaching wisdom from her philosophy about balancing life and sport. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. Also a big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN’s LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

Jun 6, 2022

Athlete stories have the power to touch, move, and inspire you. And there is great value in hearing others' experiences and learning from their journeys. On today's episode, host Andrew Harley interviews three athletes who raced IRONMAN Texas. Hear stories of peer pressure to register, racing for a Kona qualification, and redemption from a prior DNF. In this "one race, three journeys” you'll get insight into preparation, mindset, racing strategy, and more! Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

May 30, 2022

Do you experience "pregame butterflies" before an event? How do you know if your nervousness and increase in adrenaline are good things preparing you for competition, or pre-race anxiety that may inhibit your performance? On today's episode, coaches John Mayfield and Joanna Nami answer this and more! The coaches identify common causes of anxiety and discuss strategies for easing the anxiousness. Learn what you can do during your training to lessen self-doubt and fear, and how to manage nerves that appear on race morning. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals. Also a big thanks to UCAN for being a long time partner of the podcast! At TriDot we are huge believers in using UCAN to fuel our training and racing. To experience UCAN's LIVSTEADY products for yourself, head to their website UCAN.co! Use the code “TriDot” to save 20 percent on your entire order.

May 23, 2022

Improve your training results by better understanding the "how" and "why" behind your training. Get behind-the-scenes insight into the training optimization that produces your training each day. Learn how to get the most out of your training when life happens and things don't go as planned. Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

May 16, 2022

What has two wheels and flies? You! After you properly prep your bike and dial in your setup for race day. On today's episode, coaches John Mayfield and Jeff Raines walk through all of the considerations for your bike's race day readiness. John and Jeff discuss rolling resistance for wheels, tires, and tubes; ensuring the function of bearings and brakes; and matching your gearing to the hills on your race course. They also offer suggestions for nutrition and hydration storage, reducing drivetrain friction, and 'must-have' items in your flat repair kit. Listen in to make sure that your ride is not only safe, but also as fast as can be, for your next event! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

May 9, 2022

Do you du? While swim, bike, then run tops the multisport world as the most commonly raced pattern, it’s not the only race format! On today's episode, coach John Mayfield and experienced duathlete Andy Blow focus specifically on the duathlon. Why should you give a duathlon a go? What differences could you expect in your training approach? What tips will help you race your fastest run-bike-run? John and Andy dish all the details on dominating your next duathlon! Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

May 2, 2022

There's little argument that good nutrition is key to your best triathlon performance. Not only is it important to fuel well during a tough session, but the calories we eat between sessions are important too! On today's episode, expert nutritionist Dr. Krista Austin and pro triathlete Elizabeth James discuss nutrient-dense foods and how to incorporate them into your meals. Dr. Austin defines nutrient-dense foods and what athletes should look for when choosing their day-to-day nutrition staples. Then Dr. Austin and Elizabeth dive into post-workout meals, discuss the role of "empty calories," and each share some of their favorite foods to incorporate in their weekly nutrition. Listen in for actionable advice about meal planning, grocery shopping, and stocking the pantry with quality choices. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Apr 25, 2022

With all the swimming, biking, running, stretching, and lifting you do to train for a multi-sport lifestyle, you put your body through A LOT! Chances are you've dealt with an unpleasant ache or pain. Today's episode is part three in a three-part series covering injury prevention for various portions of your body. In part three, Dr. B.J. Leeper provides an injury-prevention-focused anatomy lesson on a triathlete's core! Learn to prevent and treat low back pain, lower-crossed syndrome, glute dysfunction and more. B.J. also provides tips for incorporating strengthening exercises into your weekly training routine so you can be a "hard-core" triathlete! Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

Apr 18, 2022

If you love data and metrics, you won’t want to miss this episode! TriDot founder and CEO, Jeff Booher, and TriDot Coach, John Mayfield, discuss Fitness, Stress, and Readiness (FSR). TriDot's optimization manages the fitness you are building, the training stress you are facing, and the performance readiness you are achieving so that you can perform at your best, at just the right time, on race day. Learn about the components of FSR and how to see the gains you're making, literally right there in the chart, through TriDot's Optimized Training. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Apr 11, 2022

That's right - we went there! This episode may get us labeled as "potty mouths," but coaches Matt Bach and Joanna Nami were willing to dump some knowledge on a topic athletes are often hesitant to ask about. Join us for a mostly mature conversation about bathroom basics for triathletes. How do you take care of business pre-race? How do you minimize port-o-potty stops during your next event? To pee or not to pee on the bike? This episode has the answers, and much more! Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionfuelandhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

Apr 4, 2022

There's little argument that triathlon is primarily an endurance sport. But some athletes choose to go the extra distance (quite literally!) and endure an extraordinary challenge: an Ultraman. Ultraman Triathlon is a three-day, 515 km (320 mile) multisport race. Today's episode welcomes three ultra-distance competitors: Jason Verbracken, Kurt Madden, and Ande Wegner. Jason, Kurt, and Ande walk listeners through the planning and added demands of a grueling, multi-day test of endurance. Listen in for an overview of ultra-distance training, logistics, and execution. Even if an Ultraman isn't in your future, this episode is jam-packed full of great advice for triathletes of any distance as the guests discuss keeping your body healthy, training your mental approach to race day, and lessons learned from the race course. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Mar 28, 2022

Join us for part one of a two-part episode series focused on short-course triathlon racing! Coaches John Mayfield and Jeff Raines discuss planning and preparation for your next sprint or Olympic tri. Whether you are looking to race your first or your fastest short-course event, John and Jeff offer insight into scheduling your race and making the most of your training. Learn what type of training is key to maximizing your potential at these distances and some key things to practice in the weeks before race day! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Mar 21, 2022

Join us for part one of a two-part episode series focused on short-course triathlon racing! Coaches John Mayfield and Jeff Raines discuss planning and preparation for your next sprint or Olympic tri. Whether you are looking to race your first or your fastest short-course event, John and Jeff offer insight into scheduling your race and making the most of your training. Learn what type of training is key to maximizing your potential at these distances and some key things to practice in the weeks before race day!

Mar 14, 2022

What can you learn from studying the race day caloric intake data of other athletes? Sports Scientists have done the research and share their insights on today's episode! Andy Blow and Abby Coleman, from Precision Fuel & Hydration, have conducted and published a number of athlete case studies. Learn from Andy and Abby as they share the average carbohydrate intake for males and females on the bike leg and run leg of various distance triathlons. They also share fluid and sodium intake, and caffeine consumption. Dial in your race-day nutrition plan with advice from the experts! Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Fuel & Hydration team to discuss your fueling strategy.

Mar 7, 2022

Success in triathlon training and racing can be just as much mental as it is physical. You devote numerous hours to swimming, biking, and running to train your body, but what are you doing, if anything, to develop your mind? Can your mindset truly impact your performance results? On today's episode, mental skills coach Bobby McGee and triathlon coach Elizabeth James discuss this, and more! Join the discussion about the role emotions play in race preparation, combatting anxiety and nervousness, and employing practices such as visualization. This episode may be the key to help you unlock your performance potential through the development of mental skills!

Feb 28, 2022

What can a coach add to your triathlon experience? Today's episode takes a deep-dive into this question. Join TriDot's Director of Coaching, John Mayfield, and coach Jeff Raines, as they offer insight into the coach/athlete relationship. John and Jeff discuss how utilizing the services of a qualified coach can improve not only your performance, but also your enjoyment of the sport. Find out if partnering with a coach, or becoming a coach, may be right for you.

Feb 21, 2022

You’ve seen the tagline: RemoteRacing is REAL Racing with REAL Results. Behind this tagline is the promise that RemoteRacing is a fair competition, with practical execution, and comparable results. As more and more Remote Races enter the triathlon season, the podcast crew is here to power you towards your BEST possible results. On today’s show, TriDot software engineer Cory Gackenheimer and coach Jeff Raines outline everything you need to know for a successful Remote Race. Listen in to hear athlete race experiences and get answers to the most frequently asked questions about this new way to race. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Feb 14, 2022

We're back for another episode answering YOUR questions! TriDot coaches John Mayfield, Elizabeth James, and Jeff Raines are in the hot seat on this round-robin, rapid-fire episode! Learn how TriDot calculates your planned FTP for future races, and pick up tips to better your bike handling skills. Hear how to combat post-race blues and avoid the bonk on the run. Listen in as the coaches talk about warmup drills, the cost of racing an IRONMAN, and what Andrew Harley has planned for his second full-distance event! Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionfuelandhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

Feb 7, 2022

How can ketones boost your overall health and well-being? University of Oxford Professor of Physiological Biochemistry, Dr. Kieran Clarke, returns to the podcast to share how your body interacts with ketones differently from other fuel sources. Listen in as Dr. Clarke shares how this novel and exciting fuel source can be used for improving body composition, increasing mental clarity, maintaining a balanced mood, decreasing anxiety, and boosting the immune system. She also answers listener questions about when NOT to use ketones, how to combine them with other fuel sources, and the origin of the deltaG ester. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Jan 31, 2022

Is there an age where you shift from trying to set all-time personal records to being the best you can be at your current age? Today's episode features two stand-out veteran athletes, triathlon legend Kurt Madden (66), and pro triathlete Dede Griesbauer (51), who share their wisdom and tangible tips for excelling in triathlon as your age advances. How does training, nutrition, and mindset change as you get older? Kurt and Dede are ready to answer this and much more as they share stories about getting older, wiser, and staying strong!

Jan 24, 2022

You've heard that swimming is all about technique. But how can you assess and improve your freestyle stroke? On today's episode, two expert coaches, Jeff Raines and Joanna Nami, identify some of the most common stroke deficiencies. Then they break down the freestyle stroke, provide an outline for improvement, and address how to best adapt your stroke to open water swimming. Learn what each coach looks for during a swim analysis and get tips that you can apply in your next swim session! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Jan 17, 2022

With so many running shoes on the market, how do you select the right shoe for you? On today's episode, host Andrew Harley is joined by Thomas Neuberger and Meaghan Murray, leaders of Believe in the Run. For over ten years, Believe in the Run has provided their readers with straightforward write-ups and engaging video reviews. Their goal is to provide detailed information to guide your next gear choice by spelling out both the nerdy shoe specs, and sharing a "hands-on" experience for all the most popular shoes on the market. Listen in as Thomas and Meaghan describe the shoe review process, discuss carbon-plated shoes, advise what you should be paying attention to for your next purchase, and see what specific considerations they have for triathletes. Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionfuelandhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

Jan 10, 2022

With all the swimming, biking, running, stretching, and lifting you do to train for a multi-sport lifestyle, you put your body through A LOT! Chances are you've dealt with an unpleasant ache or pain. Today's episode is part two in a three-part series covering injury prevention for various portions of your body. In part two, Dr. B.J. Leeper provides an injury-prevention-focused anatomy lesson on a triathlete's upper body! Learn to prevent and treat "swimmer's shoulder," nerve compression in the arms and hands (cyclist's palsy), neck and back pain in your aero position, and more.

Jan 3, 2022

Your best triathlon season awaits! On today's episode, coaches John Mayfield and Elizabeth James provide 19 tips to help you make the most of your training sessions and prepare for race day. This episode is packed with practical information to help you maximize your fitness gains, skills, and enjoyment of the sport. From race-day skills to strength training, nutrition, mental training and training quality, this episode has information for everyone! As you begin a new year, use these tips for your best season yet!

Dec 27, 2021

Join coaches John Mayfield, Elizabeth James, Matt Bach, Jeff Raines, and host Andrew Harley, as they reflect on some of their favorite TriDot Podcast episodes from the past year. Revisit the year's top coaching tips, highlights from key episodes, and special moments with guests of the show. Whether you're a first-time listener or long-time subscriber, there's a piece of advice in here for you! Find out which episodes the coaches say deserve a second listen!

Dec 20, 2021

Many triathletes say that they've "learned a lot" while training for an IRONMAN. But what exactly did they learn? On today's episode, host Andrew Harley interviews two athletes who belong to the IRONMAN class of 2021. Why did they choose to race the 140.6 distance, and how did they choose which event they wanted to complete? What did the physical and mental preparations teach them? Is there anything they would have done differently? What wisdom would they pass along for others considering the full distance? What lessons from IRONMAN can be applied to other areas of your life? Don't miss the reflections from two first-time finishers!

Dec 13, 2021

Triathletes are often referred to as "endurance athletes." But is it endurance that we build during training? Or is it stamina? The terms stamina and endurance have been commonly, but mistakenly, used interchangeably. Join coaches John Mayfield and Jeff Raines as they explain the difference between stamina and endurance. Jeff and John also discuss how to build stamina, how to build endurance, and what is most appropriate for you given your background and upcoming race distance. Enter your next race build with confidence and a better understanding of the physiological adaptations that come from endurance or stamina building. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Dec 6, 2021

So many races, so little time —how do you choose which ones to put on your schedule? On today’s episode, coaches John Mayfield and Elizabeth James walk you through planning your perfect season. Learn what to consider when scheduling, such as how long your season should be, how often you should race, incorporating lower-priority events, and more! Make next season your best one yet with some intentional planning! Huge thanks to Precision Hydration for partnering with us on this episode. To learn more about Precision Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

Nov 29, 2021

How can you keep your training up when the temperatures go down? On today's episode, our northernmost coaches Matt Bach and B.J. Leeper provide cold weather training tips. How will the cold impact your ability to train? What should you wear? What happens to you biologically when training in frigid temperatures? Should your hydration strategy change in the winter time? Matt and B.J. answer all of this and more! Listen in to learn how to safely and successfully navigate colder conditions. Interested in TriDot's PreSeason Project? Visit TriDot.com/psp to learn more and submit your application.

Nov 22, 2021

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Nov 15, 2021

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Nov 8, 2021

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Nov 1, 2021

For the first time in TriDot Podcast history, we have a podcast takeover! John Mayfield and Elizabeth James serve as your hosts, while Andrew, "The Captain of the Middle of the Pack," is put in the guest seat to share all about his first IRONMAN. What started as a few months of preparation turned into years of training due to cancellations and deferrals, but his moment finally arrived! In celebration of that finish line at IRONMAN Waco, we've moved the host to the hot seat for a race recap like no other.

Oct 25, 2021

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Oct 18, 2021

With all the swimming, biking, running, stretching, and lifting you do to train for a multi-sport lifestyle, you put your body through A LOT! Chances are you've dealt with an unpleasant ache or pain. Today's episode is part one in a three-part series covering injury prevention for various portions of your body. In part one, Dr. B.J. Leeper provides an injury-prevention-focused anatomy lesson on a triathlete's legs! Learn to prevent and treat shin splints, plantar fasciitis, IT Band Syndrome, knee pain, and more.

Oct 11, 2021

Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com ​ and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries. 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Oct 4, 2021

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Sep 27, 2021

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Sep 20, 2021

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Sep 13, 2021

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Sep 6, 2021

The Escape from Alcatraz Triathlon is a bucket list race for triathletes around the world. It has a famous start, a unique course, and a picturesque destination location. From start to finish it is truly a one-of-a-kind race. In August 2021, the race celebrated its 40th anniversary of athletes swimming, biking, and running their way through San Francisco to Escape from Alcatraz Island. Today's episode guest, industry veteran Eric Gilsenan, has made more Escapes than anyone else with 32 successful Escapes from Alcatraz. Listen in as Eric shares stories, describes his experiences, and prepares you to perform your best if you decide to race this iconic event. Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com​ and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

Aug 30, 2021

You know how important it is to stay hydrated in training and racing. So on today's episode, Sports Scientist Andy Blow from Precision Hydration returns to the show to help you craft a race day hydration plan. Precision Hydration has studied the hard-earned sweat of thousands of athletes all so YOU can properly hydrate your way through that next event. Learn how to strategize for your sweat rate, sodium levels, race distance, race weather, and more! In this episode… - Warmup: What Olympic sport do you wish you could be world class at? (2:28) - Main Set: Crafting a Race Day Hydration Plan (8:46) - Revisiting Episode .87 on the Science of Sweat (10:05) - The importance of a customized race day hydration plan (11:00) - Determining how much fluid you need (13:15) - Determining how much electrolyte you need (19:36) - The importance of trial-and-error during training sessions (24:10) - Different methods of accessing and consuming electrolytes (29:31) - Strategies for combating palate fatigue (36:21) - Considerations on when and how often to drink (39:35) - Short versus long-course hydration strategies (45:52) - The FREE Precision Hydration 20-minute consult (50:22) - Coach John Mayfield's experience with Precision Hydration (54:58) - Cooldown: Get in your training while supporting a great cause! (59:44) Huge thanks to Precision Hydration for partnering with us on this episode. To learn more about Precision Hydration head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site you can: 1. Take the free online Sweat Test to receive a personalized hydration plan 2. Complete the Quick Carb Calculator to understand how much carb you need to consume during your next race 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy

Aug 23, 2021

We're celebrating episode 100 with our coaches answering your questions! TriDot coaches John Mayfield, Elizabeth James, Jeff Raines, and Matt Bach are in the hot seat on this round-robin, rapid-fire episode! Learn how to conquer a hilly course and better train your aero position. Pick up tips for exercising in cold, snowy, or icy weather, and hear what to expect during a bike fitting. Listen in as the coaches talk about goal setting, and hear commentary on Andrew's coffee-drinking habits. Huge thanks to Precision Hydration for partnering with us on this episode. To learn more about Precision Hydration head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site you can: 1. Take the free online Sweat Test to receive a personalized hydration plan 2. Complete the Quick Carb Calculator to understand how much carb you need to consume during your next race 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy

Aug 16, 2021

Make the most of your running miles! On today's episode, coaches Matt Bach and Elizabeth James provide 21 running tips for improving your times, and your experience, as a runner. Matt and Elizabeth cover running mechanics, equipment, fueling, race day tips and more! This episode is packed with practical information like when to buy a new pair of shoes, what to wear (and what to avoid), and how to pace properly. Start using these tips on your very next session and you might even find yourself loving the run! Huge thanks to Precision Hydration for partnering with us on this episode. To learn more about Precision Hydration head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site you can: 1. Take the free online Sweat Test to receive a personalized hydration plan 2. Complete the Quick Carb Calculator to understand how much carb you need to consume during your next race 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy

Aug 9, 2021

What is pain? What is happening in our body that causes us to feel it? Can you tangibly improve your pain tolerance? Should you? On this episode, Dr. B.J. Leeper, physical therapist and TriDot coach, answers these questions, and more! Listen in as host Andrew Harley, coach Matt Bach, and Dr. Leeper discuss the painful parts of training for, and competing in, triathlon events. Know when (and how) to push past the discomfort, and when to pull back before injury strikes. Huge thanks to Precision Hydration for partnering with us on this episode. To learn more about Precision Hydration head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site you can: 1. Take the free online Sweat Test to receive a personalized hydration plan 2. Complete the Quick Carb Calculator to understand how much carb you need to consume during your next race 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy

Aug 2, 2021

A better bike split awaits! On today's episode, coaches John Mayfield and Matt Bach provide 20 cycling tips to help you make the most of your training sessions and prepare for race day. John and Matt cover training metrics, pedal stroke, bike handling, positioning and more! This episode is packed with helpful information including everyday tips about ride safety and bike maintenance. Huge thanks to Precision Hydration for partnering with us on this episode. To learn more about Precision Hydration head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site you can: 1. Take the free online Sweat Test to receive a personalized hydration plan 2. Complete the Quick Carb Calculator to understand how much carb you need to consume during your next race 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy

Jul 26, 2021

With icy fjord swims, crew supported courses, and elevated mountain top finishes, Xtreme Triathlons are an adventurous take on the familiar swim, bike, and run race pattern. On today's episode, join two TriDot athletes who have embraced, and conquered, numerous Xtreme Triathlons. The athletes share their most memorable experiences and lessons from racing through challenging elements. Learn how to prepare for harsh environments, the importance of your race crew, and how to mentally persevere through rough patches on race day.

Jul 19, 2021

Supercharge your swim sessions! On today's episode, coaches John Mayfield and Jeff Raines provide 18 swim tips to help you make the most of your training sessions and prepare for race day. John and Jeff cover pacing, stroke rate, pool sets, goggles and more! This episode is packed with helpful information including everyday tips about swim tools and protecting your hair and skin from the chlorine, and race-specific tips about wetsuits and open water venues.

Jul 12, 2021

Triathletes love obsessing over the weather forecast leading into race day. And for good reason! Weather conditions play a huge role in performance. While you can't control what Mother Nature serves you on race day, you can control how you manage the conditions, both physically and mentally. On this episode, coaches John Mayfield and Elizabeth James give you tips for handling heat, humidity, wind, thunderstorms, and chilly temperatures. They even discuss how you might turn awful weather into a competitive advantage on race day.

Jul 5, 2021

Do the right training right to reach your performance potential and get the most out of your limited time and energy. This doesn't happen by just "working hard" and putting in "more time." There are specific things you can do to ensure your training is the best quality possible and that you complete it in the most effective way. We'll discuss tips and tricks for getting the most value out of individual sessions, prioritizing sessions when life happens and you need to adapt your plans, recognizing training objectives for different types of sessions, avoiding the pitfalls that hinder your ability to make consistent progress, and much more.

Jun 28, 2021

Whether it’s a local sprint race, or a full IRONMAN, putting on a multi-sport event takes leadership, teamwork, and lots and lots of water, bananas, and energy gels! Logistical tasks like designing a good course, getting plans approved by the city, and recruiting volunteers don’t happen by accident. All the moving parts come together under the watchful eye of the Race Director. On today's episode, IRONMAN race director Greg Pennington joins host Andrew Harley and coach John Mayfield for a behind-the-scenes look at what it takes to create a magical race experience.

Jun 21, 2021

You have diligently prepared to reach the finish line, but what comes after that? How should you navigate post-race eating? What are the primary methodologies for giving your muscles some recovery help? How long should you wait before you resume training? How can you overcome post-race blues? In this episode, TriDot’s John Mayfield and Matt Bach cover all that and more! Come learn all the post race do's and don’ts so you’re ready for what lies beyond your next finish line.

Jun 14, 2021

Even once you know what to eat, consuming the right calories at the right time isn't always feasible day-to-day. On today's episode, expert nutritionist Dr. Krista Austin goes "beyond the book" and offers insight for those tricky situations when quality nutrition isn't available. How do you navigate your best friend's birthday party, your company happy hour, or the next roadtrip? What can you do when staying with family or traveling internationally? Dr. Austin covers these scenarios and more! Listen in for practical advice for staying performance focused, with a little grace, no matter what calories are currently available!

Jun 7, 2021

Arrive race ready no matter how far from home your race adventures take you! On this episode, coaches John Mayfield and Elizabeth James discuss mitigating the effects of travel on your race performance. The coaches outline pros and cons of driving v. flying to your event, share tips for booking your accommodations, and give recommendations for packing your gear. Don't let travel take away from the performance you've earned in training!

May 31, 2021

Should you incorporate run drills into your training? If so, which drills and how often? In this episode, coaches Elizabeth James and Jeff Raines drill down on run drills. Learn how run drills help prepare the body for exercise, refine technique, and prevent injuries. Then get tips for executing specific plyometric drills, including recommendations for frequency and duration. Listen in to start drilling your way to increased run performance!

May 24, 2021

Don't let dehydration hinder your race-day performance! On this episode, host Andrew Harley and coach Elizabeth James talk with Andy Blow, a Sports Scientist and expert in sweat, dehydration and cramping. As the founder of Precision Hydration, Andy works with athletes to determine their sweat rate and sodium concentration in their sweat. Listen in as Andy describes the sweat testing process, signs and dangers of both dehydration and over-hydration, and adjusting your hydration strategy for various environmental conditions.

May 17, 2021

How do you balance hours of triathlon training with family time and work responsibilities? On this episode, coaches John Mayfield and Jeff Raines, both fathers of three children, share their experiences with racing triathlons while remaining devoted family men and dedicated employees. John and Jeff tell listeners the joy of sharing the sport with their family while also providing tips for training in a way that doesn't compromise important times with loved ones.

May 10, 2021

Often referred to as the fourth discipline, it's no secret that nutrition is an important part of triathlon. On today's episode, expert sports nutritionist, Dr. Krista Austin explains the connection between your performance goals, body composition, and food consumption. Dr. Austin also weighs in on finding your race weight, metabolic factors based on race length, and periodization of macros for daily training. Learn how to achieve your optimal performance through a focused approach to your nutrition.

May 3, 2021

While there is no substitution for consistent training leading up to a race, there are still many tricks of the trade you can use on race day to get to the finish line faster. On today's episode, coaches John Mayfield, Elizabeth James, and Jeff Raines unload their arsenal of 31 race-day, time-saving tips. Whether it's your first race or your 101st, you’ll learn a few more ways to help you reach the finish line faster.

Apr 26, 2021

Smile, you’re on race-day camera! In this episode, host Andrew Harley and coach John Mayfield are joined by sports photographer, Scott Flathouse. Scott shares his journey from an active competitor to getting behind the lens on course. Listen in as Scott, who has shot hundreds of race events from destination IRONMAN’s to neighborhood 5k’s, describes race day from the perspective of a photographer. Hear his tips for taking your best action shots on a day when there are no re-takes!

Apr 19, 2021

What is a performance plateau? How can your prevent yourself from getting stuck in one? Join coaches John Mayfield and Elizabeth James as they discuss how to determine if you are plateauing, and if you are, what to do about it. Examine possible causes for a plateau in swimming, biking, or running performance and listen in as the coaches provide self-reflection prompts to help you identify areas to address in your training progress.

Apr 12, 2021

Triathletes train year after year dreaming of one day racing in Kona. On today’s episode, Andrew Harley is joined by Greg McAuley and Joanna Nami, two athletes who will be racing in Kona this fall. Both athletes qualified to race at the Ironman World Championship through the Legacy Program. Learn more about the legacy program and preparing to race in Hawaii. Gain insights from both Greg and Joanna as they share advice for racing your next event and going for your dreams!

Apr 5, 2021

Do you need to leverage power in your run training? What are the benefits of using run power compared to pace and heart rate? On today's episode, the Director of High Performance at Stryd, Evan Schwartz, joins host Andrew Harley and coach John Mayfield to discuss running with power. Evan describes how Stryd measures metrics such as pace, elevation, vertical oscillation, ground contact time, cadence, and leg stiffness. Learn how you can analyze your run form from tracking these metrics and how to leverage running with power on race day.

Mar 29, 2021

Your best triathlon performance is preceded by an effective taper. Join coaches John Mayfield and Elizabeth James as they discuss the purpose of the taper and how to productively finish preparing for your race. The coaches overview your final workouts, considerations for sleep and nutrition, and how to handle travel during this time.

Mar 22, 2021

In this episode we count down the "Top 12 Reasons to be a Triathlete." Host Andrew Harley is joined by John Mayfield, Elizabeth James, and Jeff Raines for a celebratory look into what makes our sport so special. Will your reason be mentioned? Listen in and then join us on social media to tell why you love being a triathlete.

Mar 15, 2021

Do you really need to strength train to succeed as a triathlete? Dr. B.J. Leeper's answer may surprise you! On this episode, host Andrew Harley, coach Elizabeth James, and physical therapist B.J. Leeper discuss the role of strength training in triathlon preparations. Can lifting make you faster? Will doing specific exercises prevent injury? Listen in to learn if strength training can help you become a better triathlete.

Mar 8, 2021

Race rehearsals are a great opportunity for you to practice everything heading into race day. Join coaches John Mayfield and Elizabeth James as they give tips for testing your gear, nutrition, hydration, and pacing during these preparatory sessions. John and Elizabeth also overview RaceX’s race-execution tools that you can use both in your rehearsals and during your race. Be ready for the starting line by making the most of your next race rehearsal!

Mar 1, 2021

TriDot coaches John Mayfield, Elizabeth James, and Jeff Raines are in the hot seat on this round-robin, rapid-fire episode! The coaches answer your questions about a variety of topics. Learn how to maintain your bike and determine if a product or supplement is in compliance with anti-doping regulations. We'll also discuss tips for running on a treadmill, preventing your goggles from fogging, and reveal our TriDot Scores.

Feb 22, 2021

Our sport is filled with life-changing moments, inspirational stories, and forever friendships. In this episode, you'll be motivated and inspired by all three. Triathlete Adam Cook shares his multisport journey that has impacted his life forever and set him on a wild challenge that took him all of 2020 to complete. Gain motivation as he shares about his major lifestyle changes and the heart-warming bond of friendship he developed with his coach, Doug Silk. Cook shares, "I didn't know that when I signed up for a triathlon coach, I was also gaining a best friend."

Feb 15, 2021

What is intermittent fasting and why are some athletes adopting this approach? In this episode, expert nutritionist Dr. Krista Austin outlines different types of fasting and overviews how restricting food can impact your body composition, mood, sleep patterns, HbA1c, insulin regulation, and cholesterol levels. Learn about fat oxidation, muscle protein synthesis, and nutrient timing in relationship to fasting. Listen in to determine if intermittent fasting could be beneficial for you.

Feb 8, 2021

Crossing the IRONMAN finish line requires dutiful physical preparation. But even the most physically-prepared athletes may succumb to the day's elements without a proper race-day nutrition plan. Learn from two of TriDot's elite athletes and coaches, Jeff Raines and Elizabeth James, as they discuss developing and implementing a race-day nutrition strategy.

Feb 1, 2021

Why is movement the foundation of the Performance Pyramid, and how can understanding it benefit your triathlon training? Listen in as physical therapist and TriDot coach, Dr. B.J. Leeper, answers this and more! Learn how to identify areas of your body that could most benefit from improved mobility and stability. Dr. Leeper discusses how functional movements can be used to increase range of motion for better performance and injury prevention. He also provides examples of mobility and stability training exercises to improve your swim, bike, and run.

Jan 25, 2021

Significant improvement in your race performance requires training that is counter-intuitive for most triathletes. They are trapped in the Power-Stamina Paradox and will never realize their performance potential until they escape the mindset and training habits that undermine their progress. In this episode, we explain the paradox and how you can escape it's crippling effect on your training and race-day performance.

Jan 18, 2021

What is carbohydrate periodization and how can you benefit from this nutritional approach? On this episode, nutritional expert Dr. Krista Austin overviews the role that carbohydrates play in both your daily and training nutrition. Get examples of how to periodize your carbohydrate intake to optimize performance and health and learn if 'carb-loading' is a must or a myth for endurance athletes.

Jan 11, 2021

Are you ready to get back to racing? On this episode, host Andrew Harley interviews athletes that had the opportunity to race in 2020. Join the conversation as the athletes discuss being in limbo throughout the season with multiple event cancellations. Learn what precautions events are taking in regard to COVID and get tips and advice for handling new policies and procedures for when you're ready to return to the race course.

Jan 4, 2021

Why should you warmup before your next race? Join TriDot coaches Elizabeth James and Jeff Raines as they answer common questions about the pre-race warmup. Learn the appropriate warmup durations for each race distance (it's different for a sprint and Ironman!) and when to begin your warmup routine prior to the start. Understand how incorporating muscle activation exercises primes your body for its best performance. Discover best practices for the warmup and cooldown to implement at your next event.

Dec 28, 2020

Join TriDot coaches John Mayfield, Elizabeth James, and Jeff Raines as they reflect on some of their favorite TriDot Podcast episodes from the past year. Revisit the year's top coaching advice, insights into TriDot's technology, and special moments with guests on the show. Whether you're a first-time listener or long-time subscriber, find out which episodes will help you kickstart your 2021 season.

Dec 21, 2020

Race execution should not be an experiment! On this episode, TriDot founder and CEO, Jeff Booher, and TriDot coach Elizabeth James, introduce RaceX (www.MyRaceX.com)—an application specifically designed to help athletes race faster. RaceX delivers the fastest possible race times given your fitness and race conditions by providing an optimized race execution plan. Learn how you can get predicted splits for any course, export a bike power plan for race day, and practice segments of your upcoming race course in training. Reach the finish line faster! You train too hard to let poor pacing rob you of your performance potential.

Dec 14, 2020

What is fat oxidation and why have some triathletes adopted a ketogenic nutritional approach? On this episode, nutritional expert Dr. Krista Austin overviews high fat, low carb diets. Are there performance benefits from minimizing your dependency on carbohydrates? Can increasing your fat intake help you avoid the bonk on race day? Listen in as Dr. Austin outlines how you can evaluate if an HFLC approach is right for you.

Dec 7, 2020

Triathletes are quick to adopt the latest and greatest in training gadgets, including recovery tools. But which tools are worth the hype and your hard-earned dollar? Join the podcast team as physical therapist Dr. B.J. Leeper discusses a number of popular recovery tools. Learn about recovery boots, compression sleeves, massage guns, muscle scrapers and stimulation devices, foam rollers, and more!

Nov 30, 2020

Upgrading your triathlon equipment can increase training effectiveness, enhance comfort, and improve speed where it counts. On this episode, TriDot coaches John Mayfield and Elizabeth James outline triathlon gear upgrades for the swim, bike, and run. Learn what 'key items' you might be missing and get recommendations for which premium products make the biggest impact on performance.

Nov 23, 2020

What distance should you target for your next race? Whether you are ready to sign up for your first triathlon or you're a seasoned athlete looking for your next finish line, TriDot coaches John Mayfield and Elizabeth James discuss considerations for your next race registration. Get answers to common questions like: "What is the best distance for your first triathlon?" "How many times should you race a distance before going longer?" and "How do you know if you are ready for a full Ironman?"

Nov 16, 2020

Tim O'Donnell is one of the world’s most successful and experienced long-course triathletes. On this episode, Andrew Harley and Elizabeth James interview Tim about the progression of his career from new professional to the fastest American finish at the Ironman World Championship race. Tim shares stories about racing ITU events, transitioning to long-course racing, meeting his wife Mirinda Carfrae, maintaining an attitude of gratitude throughout his career, and balancing training with his growing family. This episode is brought to you by our good friends at UCAN. Head to ucan.co and use coupon code TRIDOT to save 15% on anything anytime.

Nov 9, 2020

What does it mean to be vegan, vegetarian, flexitarian or pescatarian? On this episode, resident nutritional expert Dr. Krista Austin overviews plant-based nutrition. Does a plant-based diet result in greater health benefits such as lower cholesterol, better heart health, or faster weight loss? What are some key sources of protein you should look for if avoiding animal products? Listen in as Dr. Austin answers these questions and outlines important considerations for athletes.

Nov 2, 2020

Why are some athletes more predisposed to injury than others? Is injury from triathlon training inevitable? On this episode, Dr. BJ Leeper, physical therapist and TriDot coach, shares his expertise and experience to answer these questions and more. Know when to train through discomfort and when to seek advice from a medical professional. Learn how to assess your likelihood of injury and take preventative action against the most common triathlon injuries.

Oct 26, 2020

Normalized Training Stress™ (NTS™) is a method of quantifying the physiological stress from a training session and is an essential element of optimized training. Join TriDot founder and CEO, Jeff Booher, and TriDot's VP of Athlete Services, John Mayfield, as they discuss how NTS considers a session’s discipline type, environment, intensity distribution, intensity levels, intensity durations, and your Training Stress Profile™ to quantify your training stress. Learn how this single metric, NTS, can help you achieve your best results and stay injury free.

Oct 19, 2020

What are the pros & cons of continuing to swim and bike while training for your standalone running event? TriDot coaches, and Boston qualifiers, Jeff Raines and Elizabeth James answer this and more! Gain key insights into your run event preparation as the coaches debunk some marathon myths, highlight key training sessions, and discuss how long your long run should be. Be prepared for your event with recommendations for pre-race planning, what to wear, and how to best pace your race.

Oct 12, 2020

The rich history of the Ironman World Championship is steeped in heroes, legends, and lore. In this episode, the podcast team is joined by TriDot coach and nine-time IMWC finisher Kurt Madden as he discusses the history of the World Championship event. Kurt shares stories of racing in the early days on Oahu and some of his top-ten finishes at Kona. Gain an insider perspective into the Iron War rivalry between Dave Scott and Mark Allen and some of the most memorable finishes from the legendary men and women in the sport.

Oct 5, 2020

The Ironman finish line is an unforgettable experience. After months of dedicated training, you'll have the opportunity to celebrate your commitment and soak in the moments on the red carpet. But as race day nears, you may be feeling nervous and have questions about the experience. TriDot coaches and Ironman finishers John Mayfield, Elizabeth James, and Jeff Raines all weigh-in as podcast host Andrew Harley asks questions about his first Ironman event. Gain insights into pre-race preparations, seeding yourself for the swim start, gear bags, sherpa duties, and more!

Sep 28, 2020

Women's Cycling Day is an annual event and ongoing initiative that brings women together to experience, share, and express their love of cycling. On this episode, podcast host Andrew Harley asks TriDot coach Elizabeth James and returning guest Rachael Maney about the history of cycling, role models within the sport, and the movement to get women more deeply involved in the cycling community.

Sep 21, 2020

Age-appropriate training is critical to reaching your full potential and staying injury free. In this episode, TriDot coaches John Mayfield and Jeff Raines discuss how training and performance change over the lifespan of a triathlete. Learn how your age impacts your training, when you typically reach your aerobic and anaerobic peaks, and what considerations you should take as you transition from age group to age group.

Sep 14, 2020

Why is tracking your food intake so beneficial? Expert nutritionist Dr. Krista Austin has the answer! In this episode, podcast host Andrew Harley and TriDot coach Elizabeth James ask Dr. Austin about tracking nutrients and how to make sure you're eating the right foods to fuel your triathlon training. Dr. Austin also outlines important considerations for the timing of your meals (and snacks) and adjusting your caloric needs to match your training.

Sep 7, 2020

TriDot coaches John Mayfield, Elizabeth James, and Jeff Raines are in the hot seat on this round-robin, rapid-fire episode! The coaches answer your questions about a variety of topics. Learn strategies for maintaining your "zone 2" heart rate during aerobic sessions, how dehydration impacts heart rate, and how to build your awareness of Rating of Perceived Exertion (RPE). We'll also discuss returning to training after an injury or illness, helpful transition tips, and free training opportunities with the TriDot staff and coaches at the TriDot @ the Races events.

Aug 31, 2020

Understand your rights as a cyclist! Bike Law is a network of independently practicing attorneys that passionately represent cyclists in a variety of legal matters. In this episode, Rachael Maney, the National Director of Bike Law, explains what to do if you find yourself involved in a crash. Also learn the best practices to ride responsibly and increase your odds of having a safe ride.

Aug 24, 2020

Endurance athletes understand the need for oxygen, but how does your respiratory system and the exchange of gases within your body actually work? Respiratory Therapist and TriDot Coach Ryan Tibball provides an overview of your respiratory system and how you can improve your respiratory fitness. Ryan defines VO2 max and its relationship to training. He also recommends optimal breathing patterns for swimming, biking, and running that can significantly benefit your triathlon performance and offers special considerations for asthmatic athletes.

Aug 17, 2020

Triathletes know that temperature, humidity, and elevation have a significant impact on your training and racing metrics. But how do you know how much to adjust your pace or wattage in the summer heat and humidity or when training at a higher elevation? In this episode, TriDot founder and CEO, Jeff Booher, and exercise physiologist and TriDot coach, Jeff Raines, explain how TriDot’s EnviroNorm® (environment normalization) technology accounts for these variables to keep your training and racing spot on! Learn how TriDot localizes your prescribed training intensities to your anticipated environment to ensure that you are training at the intended intensity and producing the desired physiological adaptations from your training. And hear how TriDot normalizes your actual results to base values so that you can make real apples-to-apples comparisons of performances across different training environments.

Aug 10, 2020

Triathlon training can positively affect health and fitness. But men should be aware of warning signs and symptoms that can occur when your energy expenditure exceeds your nutritional intake. Expert nutritionist Dr. Krista Austin outlines how REDs (Relative Energy Deficiency in sport) and LowT (low testosterone levels) can impact reproductive, psychological, and bone health. Ironman Champion and Director of Endurance Sports at the UCAN Company, Matt Bach, also shares his personal experiences with low energy availability and overtraining. Dr. Austin provides recommendations for assessing your health and what to do if you recognize some of these symptoms in your own training.

Aug 3, 2020

Triathlon training can positively affect health and fitness. But women should be aware of warning signs and symptoms that can occur when your energy expenditure exceeds your nutritional intake. Expert nutritionist Dr. Krista Austin outlines how REDs (Relative Energy Deficiency in sport) can impact reproductive, psychological, and bone health. Together with podcast host, Andrew Harley and professional triathlete, Elizabeth James, Dr. Austin provides recommendations for assessing your health and what to do if you recognize some of these symptoms in your own training.

Jul 27, 2020

Save time in transition with tips from the TriDot team! You're on the clock during T1 and T2, so it's essential to establish a plan for efficiently grabbing the gear you need and setting yourself up for success in the next part of the race. Coaches John Mayfield and Elizabeth James dish the details on the triathlon transition area, practicing your routine, and how to manage changing tents and gear bags for long-course events.

Jul 20, 2020

All triathletes swim, but few triathletes come from a swimming background. Understanding pool etiquette and lane lingo can give you confidence and help you feel more at home in the pool. What are the do's and don'ts when sharing a lane? How do you use the pace clock? How do I adapt to a master's swim session? In this week's episode, TriDot coaches Jeff Raines and John Mayfield answer these questions and many more! And Triathlete Magazine's Editor-in-Chief, Kelly O'Mara, shares her swim stories from around the world.

Jul 13, 2020

Training stress causes soreness and fatigue in the name of improvement. But other types of stress can undermine your efforts. TriDot coaches John Mayfield and Elizabeth James discuss the differences between stress and eustress and the way you react biologically. Apply this practical information to mitigate the negative effects of stress on your triathlon training.

Jul 6, 2020

Specialized Human Performance Engineer, Jesse Frank, uses aerodynamics and physiology everyday to ensure athletes are as fast as possible. In this episode, Andrew Harley and John Mayfield talk with Jesse about the wind tunnel testing process and how it's applied to a wide range of equipment options and racing positions. Learn the biggest take-aways that you can apply and which products offer the most aero advantage for your dollar.

Jun 29, 2020

The training you take on as a member of the multi-sport community is not for the faint of heart. Mental toughness and an ability to persevere through discomfort is a must if you plan to improve your performance. But can toughness be developed and improved like skill, power, and stamina? TriDot Coaches Jeff Booher and Jeff Raines will help you learn to get comfortable being uncomfortable. Develop your GRIT Factor to train and race at your best.

Jun 22, 2020

Whether it's due to tight scheduling, poor weather conditions, traffic-filled routes, or nailing a specific workout session, many triathletes are training indoors. In this episode, TriDot coaches John Mayfield and Elizabeth James discuss the realities of virtual training. They describe the role various virtual platforms can play in your training routine, provide guidance about incorporating them, and offer recommendations for competing in virtual events. Learn how you can train in a virtual world for real results on the race course.

Jun 15, 2020

Could your triathlon performance be enhanced with the use of an ergogenic aid? In this episode, sports nutritionist Dr. Krista Austin covers an extensive list of supplements intended to enhance training and racing performance. Learn about the potential benefits of sodium bicarbonate, beta-alanine, exogenous ketones, caffeine, and nitric oxide supplements—to name just a few! Dr. Krista also provides recommended uses for each supplement and the potential harmful side effects if used incorrectly.

Jun 8, 2020

If you've ever experienced a slump in training motivation, you're not alone! But what can you do when you're losing focus during training or struggling to get started? TriDot coaches John Mayfield and Elizabeth James discuss strategies for staying motivated and offer practical ways to keep your goals and training purpose in sight.

Jun 1, 2020

How do you know if supplements may be a beneficial addition to your daily nutrition? With a multitude of products promising to be the missing link in your nutrition regimen, sports nutritionist Dr. Krista Austin cuts through the noise and gives you the facts. Listen in as she shares how you can determine deficiencies in your diet and what considerations should be taken before adding supplements. Drill down on the benefits and best sources for vitamins, minerals, anti-oxidants, probiotics, and omega 3's.

May 25, 2020

Improve your swim times without getting wet! Dry-land swim training, properly executed, can increase your power, form, and speed in the water. TriDot coaches John Mayfield and Jeff Raines discuss how to supplement your swim training with out-of-the-water exercises. Learn how dry-land training develops swim-specific strength, reinforces proper technique, increases your range of motion, and establishes muscle memory.

May 18, 2020

A brief summary of this episode

May 11, 2020

Don't be a 'dull axe' athlete! Abraham Lincoln once said, "If you give me six hours to chop down a tree, I'll spend the first four sharpening my axe." Sharpen your axe with this episode and get ready to hack down your training goals! Go behind the scenes and meet the woman with the answers, the heartbeat of TriDot's athlete support and six-time Ironman finisher, Cindy Reeves. She, along with Vice President of Athlete Services, John Mayfield, will answer the most frequently asked (and funniest) questions and share the most valuable learnings from the thousands of athletes they've served.

May 4, 2020

What you eat the week of, night before, and morning of a race can have a large impact on how your body feels and performs. Join expert sports nutritionist Dr. Krista Austin and TriDot coach Jeff Raines as they outline considerations for pre-race meals. This episode provides specific recommendations for protein, fat, carbs, and fiber intake in the days leading into your event. Set yourself up for success on the race course with example meals and advice for proper fueling while traveling.

Apr 27, 2020

Training for an Ironman presents numerous challenges on its own. Training for the Ironman World Championships while in space is even more difficult! But for astronaut and International Space Station Commander, Luca Parmitano, it's a challenge that he embraced and conquered. Join us for an 'out of this world' episode as Luca and his coach, John Mayfield, discuss training in a zero gravity environment. Listen in as Luca makes comparisons between preparation for space and triathlon training.

Apr 20, 2020

Staying hydrated is essential for athletic performance. Expert sports nutritionist Dr. Krista Austin and TriDot coach Jeff Raines discuss how to manage your water and electrolyte intake while training and racing. You will also learn special considerations about racing in various weather conditions.

Apr 13, 2020

Power, pace, or heart rate? Learn how to choose the best metric based on the type of session to manage your workout and achieve the desired physiological adaptation. Join TriDot coaches John Mayfield and Elizabeth James as they share how and why each of these metrics are best used for different types of training sessions.

Apr 6, 2020

Start your race day strong. Learn to conquer the open-water swim. Coaches John Mayfield and Jeff Raines share their first experiences with open-water triathlon events and provide recommendations for sighting, breathing patterns, stroke rate, and wetsuits. Next they discuss how to adapt to open-water conditions such as water temperature, current, or lack of visibility. Gather tips for your particular swim start type, strategies for staying calm in the close proximity of other swimmers, and drills to implement in the pool to help you transition to the open water.

Mar 30, 2020

What is the most valuable training block of your season? The answer might surprise you! Most athletes believe that the few months immediately preceding their race are the most important. However, there is greater opportunity for performance improvement in the training further removed from race day. Join TriDot coaches Jeff Booher, John Mayfield, and Elizabeth James as they uncover how and why the training many months before your next triathlon has the most impact on your race results.

Mar 26, 2020

As Coronavirus continues to impact nearly all areas of our lives, many athletes are working to navigate this strange and unprecedented time. Not only has COVID-19 caused the cancellation or postponement of numerous races, but it has also caused a shut down of most local businesses, including gym and pools. The TriDot team addresses athlete questions about how to adapt your triathlon training in this unique environment.

Mar 23, 2020

To reap the full benefits of a training session, you must recover properly. In this episode, sports nutritionist Dr. Krista Austin details the importance of post-workout nutrition and how it impacts recovery. The TriDot team discusses how factors such as the time between training sessions, time to the next scheduled meal, and overall nutrition goals impact how you should fuel after your training. Establishing a recovery nutrition protocol will not only allow you to conquer your next scheduled session, but can also improve your sleeping habits and cognitive function, which will further benefit athletic performance.

Mar 16, 2020

It’s easy to feel overwhelmed as you enter the sport of triathlon. Balancing swimming, biking, and running is already a lot to take on even before considering the gear requirements for each discipline. Join us as we discuss the essential (and optional) gear for completing your first tri. Spoiler alert: you don't have to spend a fortune for your first race!

Mar 9, 2020

Improving your run efficiency with better biomechanics can dramatically improve your triathlon run performance and reduce your injury risk. In this episode, Coaches Jeff Raines and Elizabeth James dig into run biomechanics and discuss running cadence, arm swing, body lean, breathing patterns, vertical oscillation, stride length, and more. Learn to identify inefficiencies in your run form and how to incorporate drills to improve your mechanics.

Mar 5, 2020

Olympic Gold Medalist and former World Record Holder Brendan Hansen is "allergic to average." In this interview, Hansen describes his competitive instincts and underdog work ethic in preparation for the Athens, Beijing, and London Olympic Games. Hansen also shares his experiences as a triathlete and unveils the importance of focusing on the training process and how the best athletes respond to failure and disappointment.

Mar 2, 2020

Open-water swimming can be a new, and often intimidating, experience for triathletes. In this episode, Olympic Gold Medalist and former World Record Holder Brendan Hansen recalls his first experience with triathlon's open-water swim. Hansen and Coach Jeff Raines discuss common swimming mistakes, open-water skills that can be practiced in the pool, and other considerations for your upcoming open-water swim event.

Feb 24, 2020

Dr. Krista Austin cuts through the noise of sports nutrition marketing as she offers insight about what a triathlete needs and the guidelines for using nutrition products. Join the TriDot team as they discuss shopping for sports nutrition products, sweat testing, electrolyte replacement, and determining the best use of particular products based on their molecular weight, osmolality, and carbohydrate oxidation rate.

Feb 17, 2020

Strength training is a key component of a well-developed triathlon training regimen, providing not only increased power generation but also enhancing muscle recruitment and encouraging proper technique. And yet, few triathletes make strength sessions a priority. Today's episode discusses how to balance strength training with swim, bike, and run sessions as well as tips for implementing this important part of training into your weekly routine.

Feb 10, 2020

Artificial intelligence (AI) and related technologies are not only changing triathlon training for athletes, they are significantly changing the role of a triathlon coach itself. Today's athletes are re-assessing the value of a coach and their expectations of what a coach brings to table. In this episode, we discuss how technology is changing the triathlon coaching environment, how athletes can determine if, when, and why they should hire a coach, and how coaches can best leverage technology (as professionals in other industries have) to increase their value to athletes and grow their business.

Feb 3, 2020

We all know there can be great power in goal setting. There are few things more satisfying than achieving a lofty goal after significant hard work and sacrifice. But the mere establishment of a goal rarely results in goal attainment. Today, the team walks through a practical process for effective triathlon goal setting that leads to successful follow through and increased likelihood of achievement.

Jan 27, 2020

Knowing how many watts you're producing on the bike gives you both insight and control during your training and racing. And with power meters and smart trainers becoming more and more affordable, training with power is more practical than ever. The ability to train with power is undoubtedly one of the most beneficial training investments you can make. In this episode, we discuss the intricacies of training with power meters and smart trainers and the tips and tricks to get the most benefit from using power in your bike training.

Jan 23, 2020

Data and analytics have become an integral part of triathlon training. Yet, most triathletes don't recognize the true power of their data or realize the incredible results they make possible. In this episode, we cover analytics for triathletes in a way that is highly insightful for both novices and techies. We separate the meaningful from the clutter. We overview advanced analytics technologies such as data mining, predictive analytics, artificial intelligence, and machine learning and discuss how these technologies are changing the way we train and race triathlons.

Jan 20, 2020

Nutrition is often referred to as triathlon's fourth discipline. There is undeniable value in properly fueling your body for training, racing, and a healthy lifestyle. Join us in this episode as sports nutritionist, Dr. Krista Austin, digs into performance nutrition and how to establish and maintain proper macro and micro nutrient intake relative to your resting metabolic rate and energy expenditure. She also offers clutch strategies for properly fueling and hydrating for optimal training, racing, and recovery.

Jan 16, 2020

Since its origin in 2011, The Preseason Project has been a powerful triathlon training research environment and a catalyst for continuous improvement and innovation. The participating athletes themselves have made this possible. Training data and direct feedback from more than 15,000 triathletes has driven significant measurable improvements over industry norms in training efficiency, race results, and overall athlete experience. This has fundamentally changed how athletes train and how coaches coach. Today we look back on the history of the Preseason Project and the milestone findings, results, and events that have defined its continuing influence on triathlon industry.

Jan 13, 2020

Whether you're training for a local sprint or a full IRONMAN, training at the right intensity levels in your run sessions will pay off big time! But how do you know when to run 'hard', when to run 'easy', what exactly is 'hard' or 'easy', how long to hold different intensities, and when it's better to use heartrate or pace? In this episode, we'll drill down on these and other topics with run experts Jeff Raines and Elizabeth James.

Jan 6, 2020

Assessments are about much more than just benchmarking your progress. Learn mental strategies to embrace the challenge of the week and practical tips for getting the most out of each session, We'll reveal many hidden benefits of your assessments, if performed correctly, and how they are used to optimize your training and increase your performance.

Dec 30, 2019

Significant improvement in your race performance requires training that is counter-intuitive for most triathletes. They are trapped in the Power-Stamina Paradox and will never realize their performance potential until they escape the mindset and training habits that undermine their progress. In this episode, we explain the paradox and how you can escape it's crippling effect on your training and race-day performance.

Dec 23, 2019

Do the right training right to reach your performance potential and get the most out of your limited time and energy. This doesn't happen by just "working hard" and putting in "more time." There are specific things you can do to ensure your training is the best quality possible and that you complete it in the most effective way. We'll discuss tips and tricks for getting the most value out of individual sessions, prioritizing sessions when life happens and you need to adapt your plans, recognizing training objectives for different types of sessions, avoiding the pitfalls that hinder your ability to make consistent progress, and much more.

Dec 16, 2019

Training for a triathlon can be a challenging balancing act of swim, bike, and run sessions. Travel, for holidays, family time, or business, can further complicate this. Join us as we share top tips for training while traveling. Know when to skip a session, what sessions to prioritize on the road, and how to find the best places to train away from home.

Dec 9, 2019

Your genome contains the specific code for how you respond to training, how quickly you recover, how predisposed you are to injury, and so much more. Genotyping services like 23andMe and Ancestry.com give you easy access to your genome. Learn how TriDot's Physiogenomix technology unlocks this code to leverage your DNA so you can train more efficiently and stay injury free.

Dec 5, 2019

Signing up for an IRONMAN® is a big commitment. Some athletes have dreamed of a particular finish line. Others agonize over the decision about which race to place on their calendar. Considering factors such as course difficulty, strength of field, location, and your own goals can ensure a memorable and enjoyable experience. Join the TriDot Podcast hosts as they discuss the tools, tips, and strategies of choosing the right IRONMAN®.

Dec 2, 2019

Improve your training results by better understanding the "how" and "why" behind your training. Get behind-the-scenes insight into the training optimization that produces your training each day. Learn how to get the most out of your training when life happens and things don't go as planned.

Nov 29, 2019

With smart trainers, cycling apps, club rides, and spin classes all becoming increasingly popular, there are a lot of ways to get in our bike training. But what works best? What are the pros and cons of each? What are the best practices for making the most of your bike training in these different formats? Warm Up: Best “bike fall” stories and Cool Down: “Race Recon” of Ironman 70.3 Waco.

Nov 25, 2019

Choosing the right running shoe is crucial for both performance and staying injury free. With such a wide variety of options produced by dozens of manufacturers, making the crucial shoe choice is not always easy to do. Coaches Jeff Raines and Elizabeth James will give you the "rundown on running shoes" so can choose the pair that's best for you.

Nov 21, 2019

In this episode, our two expert coaches will explain eight common barriers preventing triathletes from improving in their swim and how to remove them. We warm up sharing some of our own embarrassing triathlon moments, dive into our swim discussion for the main set, and then cool down with a Race Recon from Ironman Louisville.

Nov 19, 2019

In this official podcast launch episode, we'll dig into the origins of optimized triathlon training and some fundamental insights for how it is revolutionizing triathlon training. We'll talk all about how and why TriDot came to be and what it means when we say “I AM TriDot.”