Summary:

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

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

In this episode, Coach Justin shares his journey through week two of training for Ironman Florida 70.3. He discusses the challenges and successes in his running, cycling, swimming, and strength training, while also reflecting on the importance of mental resilience and nutrition. Justin emphasizes the need for transparency in his training process and the lessons learned from both successes and setbacks. He concludes with insights on how to manage expectations and the significance of faith in his athletic journey.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Summary

In this episode of the Endurance Athlete Journey podcast, hosts Katie and Justin delve into the concept of nutrition periodization and its importance for endurance athletes. They discuss the significance of aligning nutrition strategies with training plans, the role of communication between coaches and athletes, and the impact of nutrition on performance and injury prevention. The conversation also touches on advanced strategies for fat adaptation, weight loss, and the unique considerations for aging athletes. Throughout the episode, the hosts emphasize the need for balance and the importance of starting with the basics of nutrition before exploring more complex strategies.

Takeaways

• Nutrition is a significant part of the endurance puzzle.
• Periodization of nutrition can enhance performance outcomes.
• Communication with your coach is crucial for success.
• The basics of nutrition should be prioritized before advanced strategies.
• Fat adaptation is not necessarily about improving speed or race times.
• Injury prevention can be supported through proper nutrition.
• Aging athletes may require different nutritional strategies.
• Weight loss should be approached carefully in relation to training volume.
• Small changes in nutrition can lead to significant results.
• Balance in nutrition is key, try to plan nutrition while avoiding obsession.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Summary:

In this episode, Coach Justin shared his journey as he prepares for Ironman Florida 70.3. He reflected on his training progress during week 1 of the 16-week training plan covering his running, biking, swimming, and strength training, while also discussing the successes he had and the challenges he faced during the week. Throughout the conversation, he emphasizes the importance of vulnerability, gratitude, and adaptability in the face of obstacles, providing insights into the mental and physical aspects of endurance training.

Takeaways:

• The importance of storytelling in training journeys.
• Vulnerability and transparency can enhance the training experience.
• Utilizing a run-walk method can help manage injuries.
• Training volume can be adjusted based on individual needs.
• Nutrition strategies should be tested early in training.
• Strength training plays a crucial role in overall performance.
• Pacing is essential for long rides to avoid fatigue.
• Swimming requires consistent practice to build endurance and technique.
• Flexibility in training plans is necessary for success.
• Gratitude for the opportunity to compete can enhance motivation.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

This episode introduces you to Coach Justin, who will be embarking on a journey in preparation for Ironman Florida 70.3. Learn more about his background and how he got started in the sport of triathlon over 10 years ago. He transformed himself from a 365 lb pack a day smoker into a multiple full ironman finisher and now a certified triathlon coach, owner of Tabula Rasa Racing, and co-host of The Endurance Athlete Journey Podcast. His journey has not been easy and has been filled with adversity and triumph, moments of doubt and bursts of inspiration. There have been setbacks and surprises, victories large and small, and the discovery of the true meaning of perseverance. Hear about how he is making his return to the sport after a 4-yr break and stepping out in faith to attempt his nineth half ironman.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Summary:
In this episode of the Endurance Athlete Journey podcast, hosts Coach Justin and Coach Katie delve into the topic of performance anxiety, a common issue faced by athletes at all levels. They discuss how social media can exacerbate feelings of pressure, the internal and external sources of anxiety, and the importance of setting realistic expectations. The conversation emphasizes the need for vulnerability, community support, and strategies to manage anxiety, including creating visual reminders and focusing on the joy of the journey rather than just performance metrics.

Takeaways:

• Performance anxiety affects athletes at all levels.
• Social media can amplify feelings of performance pressure.
• Expectations can lead to internal pressure and anxiety.
• Performance growth is not always linear; ups and downs are normal.
• Athletes often compare themselves to others, leading to anxiety.
• Coaches also feel pressure to perform and meet expectations.
• Vulnerability can be a powerful tool for athletes and coaches.
• Setting realistic goals can help manage performance anxiety.
• Creating visual reminders can reinforce positive self-talk.
• Community support can alleviate feelings of isolation in performance.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Summary:

In part 2 of their discussion on periodized training, Coaches Katie and Justin delve into the intricacies of endurance training, discussing the transition from base to build phases. They emphasize the need for individualized training plans over cookie-cutter approaches, the management of intensity and duration to prevent injuries, and the significance of the peak phase in race preparation. The taper phase is highlighted as a critical component for recovery and performance, while the importance of recovery after races is underscored. Additionally, they explore the concept of reverse periodization as a unique training strategy for experienced athletes.

Takeaways:

• Base training is crucial for building a strong foundation before focusing on specific race training.
• The build phase shifts focus to sports-specific fitness with increased intensity.
• Individualized training plans are more effective than cookie-cutter approaches.
• Managing intensity and duration is key to avoiding injuries during training.
• The peak phase involves race-specific training to prepare for events.
• Tapering is essential for recovery and performance optimization before races.
• Recovery after races is important for long-term performance and mental health.
• Reverse periodization can be effective for experienced athletes with a solid base.
• Training plans should be tailored to individual athlete needs and goals.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Summary:

This episode, the first of a two-part series, features Coach Justin and Coach Katie discuss the concept of periodized training, emphasizing the importance of planning and structuring training throughout the year. They break down the macro, meso, and micro cycles of training, explaining how each phase contributes to an athlete's overall performance. The conversation also touches on personal training approaches, the significance of flexibility in training plans, and the various phases of a training plan, including base building and strength training.

Takeaways:

• Periodized training involves planning out your year for races and goals.
• Macro cycles represent the annual training plan, while meso and micro cycles focus on shorter blocks and weekly workouts.
• Base training is crucial for building a strong foundation before focusing on specific race training.
• Flexibility in training plans is essential to accommodate life changes and athlete needs.
• Strength training should be integrated into the training plan to address weaknesses and improve performance.
• Athletes should consider their current fitness level when determining the duration of their base training.
• Cross-training can be beneficial during the base period to reduce impact while maintaining fitness.
• Training plans should be viewed as living documents that can be adjusted as needed.
• Coaches and athletes should communicate regularly to ensure training plans align with goals and current conditions.
• Experimentation with different training strategies can lead to improved performance and understanding of one's body. Strength training is crucial during the base phase.
• Cross-training can enhance cardiovascular fitness without specific running focus.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com