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In this episode we welcome Sarah Portella, a certified coach in triathlon, cycling, and track and field. They discuss Sarah's journey from a casual athlete to a competitive cyclist and coach and her insights on nutrition and athlete development. The conversation emphasizes the importance of consistency in training, effective communication with athletes, and the need for coaches to also seek guidance. Sarah shares her plans for the upcoming racing season and the balance between triathlon and cycling training.

https://www.coachsarahportella.com/

IG: @coachsarahportella

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In this conversation, Coach Tom and Kenny reflect on the end of the year, sharing insights from their recent experiences, including Kenny's participation in the HYROX event. They discuss off-season training tips, the importance of setting up indoor training correctly, and the benefits of strength training and recovery. The conversation also touches on mental health, maintaining consistency during the off-season, and strategies for training in cold weather. Additionally, Coach Tom shares his recent cycling trip in Portugal, emphasizing the joy of outdoor activities and the importance of balance in training.

Cycling Wellness Portugal Retreat:

https://www.karellelaurentnutrition.com/cyclingnutritionwellness

Paradise Cycling Tours:

https://paradise-cycling.com/

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Coach Tom and Kenny discuss their experiences and insights on endurance training, specifically focusing on the upcoming Kenny's Hyrox competition. They delve into the unique strategies involved in mixed pair racing, the importance of building an aerobic base during off-season training, and share Coach Tom's experience at the Gravel Revival event. We emphasizes the significance of proper training techniques, the joy of participating in community events, and the excitement of future competitions.

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Episodes Sponsored by:
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Shannon Burke joins the podcast and we delve into the world of gravel cycling, exploring its rise in popularity, the beauty of Tennessee's cycling routes, and practical tips for those looking to get into gravel biking.

Shannon shares his personal journey from road cycling to gravel, the challenges and joys of riding in Tennessee, and the importance of bike tourism in supporting rural communities. The discussion also covers essential advice for new gravel riders, including bike selection, tire pressure, hydration, and bike handling skills, making it a comprehensive guide for anyone interested in this exciting cycling discipline.

@tennesseegravel

https://www.tennesseegravel.com/

https://bike.tnvacation.com/

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Coach Tom and Kenny discuss various aspects of endurance training, including heat training for fall races, the new fitness challenge HYROX, and the importance of strength training as we age. They share insights from a recent race in Louisville, address medical issues affecting performance, and emphasize the significance of mindset and motivation in endurance sports. The conversation also touches on strategies for preparing for upcoming races and maintaining motivation during challenging training periods.

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Episodes Sponsored by:
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Karelle Laurent returns to the show to discuss the essential role of nutrition for athletes, particularly during training and race days - emphasizing the importance of whole foods, meal prepping, and understanding nutritional needs to optimize performance. The discussion also covers post-workout nutrition, mental strategies for endurance racing, and recognizing signs of bonking during races. Our conversation provides practical tips for athletes to fuel their bodies effectively and maintain energy levels throughout their training and competitions and Karelle shares her true feelings about Quinoa.

https://www.karellelaurentnutrition.com/

IG: @karellelaurentnutrition

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Episodes Sponsored by:
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In this conversation, Coach Tom and Kenny Bailey discuss the challenges athletes face when races are canceled or altered due to unforeseen circumstances. They explore the emotional impact of such events, the importance of mental resilience, and strategies for coping with disappointment. The discussion emphasizes the need to adapt to changing conditions and the significance of finishing races, regardless of the circumstances. They discuss the challenges faced during races, emphasizing the importance of mental resilience and adaptability and share personal experiences of overcoming setbacks, the significance of finishing races regardless of circumstances, and the emotional processing required to navigate frustrations.

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On the Web:
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Episodes Sponsored by:
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-We chat with Lorrie Huegel who came back from a serious injury to complete her first Ironman in 2025. The grit and determination to continue her training was driven by her deeper connection to the Project K-9 Hero organization and in particular a very special dog K-9 Yoube. Listen in on how good friends and having a deeper "Why" to racing is important.

Project K-9 Hero is a non-profit organization that assists in the rehabilitation and re-homing of these retired K-9 Heroes that have no place to call home once their service has ended. They also provide assistance with medical expenses, food and end-of-duty services at no expense to the handler. To date they have been able to assist over 330 retired K-9 Heroes.

https://projectk9hero.org/?srsltid=AfmBOopz01ba5bvEnv2dlr7FfYfrvUaXrIxPoFDZR1xrEryinyiolilp

IG: projectk9hero

IG: teamk9yoube

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On the Web:
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Episodes Sponsored by:
TriTomR Endurance LLC
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