Summary
In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie discuss the challenges of training within time constraints. They explore the balance between life demands and training commitments, emphasizing the importance of planning and scheduling workouts. The conversation highlights the significance of quality over quantity in training, the role of recovery, and the psychological aspects of pushing oneself in workouts. They also address the pressures of social media and the need for athletes to focus on their individual goals rather than comparisons. The episode concludes with practical tips for structuring workouts and the importance of communication with coaches.

Takeaways

• The mind may be willing, but time constraints can limit training.
• Balancing life demands with training is crucial for success.
• Effective planning and scheduling can help manage training time.
• Quality workouts can be more beneficial than sheer volume.
• Recovery is essential for performance and should not be neglected.
• Understanding the relationship between volume and intensity is key.
• Psychological barriers can hinder performance; athletes must push past them.
• Social media can create unrealistic expectations for training volume.
• Key workouts should be prioritized for time-constrained athletes.
• Adjusting goals may be necessary based on time availability.

Summary:
In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie discuss the challenges athletes face when their mental determination clashes with physical limitations. They explore how to create tailored training plans that accommodate individual needs, especially for those dealing with injuries or time constraints. The conversation emphasizes the importance of recovery, body awareness, and the role of cross-training in maintaining fitness. They also touch on the significance of biomechanics in preventing injuries and the impact of technology on training.

Takeaways:

The mind may be willing, but the body often has limitations.
Tailoring training plans to individual needs is crucial for success.
Recovery is just as important as training volume.
Body awareness can help prevent injuries during training.
Time constraints can significantly impact training effectiveness.
Cross-training can be a valuable tool for injured athletes.
Biomechanics play a key role in injury prevention.
Technology should enhance, not dictate, training efforts.
Engaging with the community can provide support and motivation.
Finding joy in workouts is essential for long-term commitment.

Summary

In this episode of the Endurance Athlete Journey Podcast, Coaches Justin and Katie discuss the challenges of training while managing injuries, particularly focusing on Achilles issues. Justin shares his personal experiences with various injuries and the mental struggle of balancing training goals with physical limitations. The conversation also touches on the recent Ironman experience, the unexpected opportunity for a free race registration, and the importance of faith in decision-making. They explore strategies for cross-training, injury management, and the significance of listening to one's body during training.

Takeaways

• Managing injuries is a complex journey for athletes.
• Listening to your body is crucial in training.
• Cross-training can help maintain fitness while recovering.
• Mental struggles often accompany physical injuries.
• Opportunities in racing can arise unexpectedly.
• Faith can play a role in training decisions.
• Injury management requires patience and strategy.
• Building strength in one area can benefit overall performance.
• It's important to have a support system during recovery.
• Adjusting training plans is necessary for long-term success.

Summary:

In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the importance of protein for endurance athletes. They discuss the basics of protein, how to evaluate protein sources, and the specific protein needs for athletes. The conversation also covers the timing of protein intake, the differences between animal and plant protein sources, and practical tips for increasing protein consumption in daily meals. The episode concludes with insights on protein intake during endurance training and the importance of a balanced diet.

Takeaways:

• Protein is essential for muscle recovery and overall health.
• Endurance athletes require more protein than sedentary individuals.
• Not all protein sources are created equal; evaluate based on amino acid content.
• Timing of protein intake is important, but not as critical as carbohydrates.
• Animal proteins generally provide all essential amino acids, while plant proteins may lack some.
• Protein can be fortified in meals, such as adding it to oatmeal or smoothies.
• Breakfast is often low in protein; consider high-protein options.
• Protein powders can be a convenient way to increase intake, but should not replace whole foods.
• Cravings for protein-rich foods can indicate a need for more protein in the diet.
• A balanced diet with a variety of protein sources is key for optimal performance.

Katie created a blog article on this topic as well which covers all of the info in the podcast and more. Check it out at this link: https://www.fuel2run.com/post/the-protein-paradigm-in-endurance-sports

Episode Summary:

In this episode of Coach's Corner, Coaches Justin and Katie discuss the challenges faced after completing a marathon, including physical recovery, emotional struggles, and the importance of finding motivation to train again. They share personal experiences and insights on how to navigate the post-race blues, the significance of reflection, and the role of support in the recovery process. The conversation emphasizes the need to be kind to oneself during this time and explores the idea of exploring new opportunities in training.

Episode Takeaways

• Post-marathon recovery can be challenging both physically and emotionally.
• Many athletes experience a lack of motivation after completing a significant race.
• It's important to listen to your body and take necessary recovery time.
• Finding a supportive community or mentor can help during recovery.
• Reflection on past races can provide valuable insights for future training.
• Building back fitness should be approached gradually and with patience.
• Setting new goals can help reignite motivation after a race.
• It's essential to focus on the process rather than just the outcome.
• Exploring different training methods can provide a refreshing change.
• Self-talk plays a crucial role in maintaining a positive mindset during recovery.

In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie delve into the critical topic of heat training for endurance athletes. They discuss the physiological effects of heat on the body, the importance of hydration and electrolyte balance, and the individual factors that influence heat tolerance. The conversation emphasizes the need for acclimatization, adjusting training expectations, and recognizing the risks associated with heat training, including heat-related illnesses.

Listeners are provided with practical strategies for safely training in hot conditions and optimizing performance during the summer months. In this conversation, Coaches Katie and Justin delve into the critical aspects of hydration and heat acclimation for athletes. They discuss the importance of electrolytes, effective hydration strategies during training, and the mental challenges posed by heat. The coaches emphasize the need for athletes to adjust their expectations and training plans when facing high temperatures, as well as the benefits of heat training for performance enhancement. They also share practical tips for managing hydration and cooling strategies during workouts.

Katie and Justin completed their A races for the season, and this is the race recap episode. This episode includes a long discussion with some of the following topics:

• Katie shares a recap of her recent marathon including the week leading up to the race, the few days prior the race, the race details, and how she is recovering post-race
• Katie shares what went well and what she struggled with prior to the race and during the race. This includes details on how she fueled pre-race and during the race. She also struggled a bit with sleep prior to the race, which may have had a slight impact on her race.
• Justin talks about his recent Olympic distance triathlon, including a bit about his pre-race details including fueling and what happened during the race and his recovery post-race.
• Justin shares some of the struggles with weather prior to the race including the shortened swim and how he adapted to these changes. He also discussed what went well during the race and some of his struggles, particularly during the run portion of the race.
• At the end both Justin and Katie share what is up next and why it is important to take a step back from intensive training and focus on the basics for a bit before diving back into another race

This is a race recap episode but there are likely some nuggets of wisdom and some things you may find relatable about Katie and Justin's race recap. As always feel free to follow us on Instagram or on Facebook @theenduranceathletejourney. If you would like to join our community on Facebook, you can do this by going to our group @theenduranceathletejourneygroup.

If you would like to see more in-depth analysis from Coach Justin's races, you can download his after race debrief reports. These reports have more insight into his training along with his breakdown of the race and a peek into what he is focusing on post-race. These reports are in the Coach's Corner Library (at the bottom of the page) on Tabula Rasa Racing website:

https://tabularasaracing.com/coachs-corner-library

In this episode of the Endurance Athlete Journey Podcast, Coach Justin talks about the role of the brick workout. He dives into the purpose behind the brick workout and how/when it fits into your training plan. He also discusses some key things to focus on during these types of training sessions. Finally, he covers the potential risks and the benefits of these types of workouts.