Send us a text

In this week 12 recap of training for Ironman Florida 70.3, Coach Justin discusses his experiences during a rollback (recovery) week, where the goal was to reduce training volume and shed accumulated fatigue. He highlights the importance of structured training, adapting strategies and the confidence gained from race performance and effective bike training. Justin reflects on balancing training intensity, bike skills development, and the temptation to add unnecessary volume out of fear, ultimately choosing to trust his preparation process. The week reinforced the value of sticking to a well-considered plan, relying on faith, and preparing strategically as race day approaches, with two more high-volume weeks ahead before tapering begins.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary

In this episode of the Endurance Athlete Journey podcast, Coach Justin and Katie interview Jennifer Meister, a bariatric endurance athlete. Jennifer shares her inspiring journey from struggling with weight and health issues to becoming an active runner and triathlete. She discusses her decision to undergo bariatric surgery, the challenges she faced post-surgery, and how running has positively impacted her mental health and family life. Jennifer emphasizes the importance of starting small in fitness, the emotional aspects of weight loss, and the joy of being an active role model for her children.

Takeaways

• Jennifer's journey began with struggles related to weight and health.
• The decision for bariatric surgery was influenced by family health history.
• Post-surgery, Jennifer faced challenges with nutrition and emotional adjustment.
• Running became a significant part of Jennifer's life after surgery.
• She emphasizes the importance of starting small in fitness.
• Jennifer's experience highlights the emotional aspects of weight loss.
• She aims to be an active role model for her children.
• Jennifer balances her training with family responsibilities.
• Nutrition and fueling strategies are crucial for endurance athletes.
• The journey of fitness is ongoing and requires dedication.

Sound Bites

• "Running helps me manage my anxiety."
• "I want to be a better mom for my son."
• "Nothing worth doing is easy."

Chapters

00:00 Introduction to Jennifer Meister's Journey

03:22 Pre-Surgery Life and Decision for Bariatric Surgery

06:12 Surgery Experience and Initial Challenges

08:48 Emotional and Psychological Aspects Post-Surgery

11:35 Transitioning to Endurance Sports

14:27 Running Journey and Achievements

16:56 Fueling Challenges as a Bariatric Athlete

19:39 Navigating Nutrition and Carbohydrate Needs

22:22 Finding Balance in Endurance Training

31:35 Exploring Nutrition and Fueling Strategies

37:08 Balancing Family Life and Endurance Training

42:44 Morning Routines and Meal Planning for Busy Lives

46:02 The Mental Health Benefits of Running

52:41 Starting Your Endurance Journey: Advice for Beginners

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Coach Justin recaps week 11 of his Ironman Florida 70.3 training journey. He achieved his planned training volume with consistent session completion, emphasizing the importance of motivation and mental resilience throughout a high-volume schedule. Justin experimented with a new run/walk ratio, aiming to optimize recovery and performance. He discusses calculated risks in his training approach, including being intentionally undertrained for the run but overtrained for the bike and swim, and details his nutrition and equipment strategies. Personal insights reveal the challenges of balancing intense training, work, coaching, and relationships, highlighting gratitude for his wife's support. The week concluded with positive outcomes in running, cycling, swimming, and strength training, and a readiness for the upcoming rollback week to reduce fatigue and maintain progress.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary
In this episode, Coach Justin and Coach Katie discuss the often-overlooked role of fat in the nutrition of endurance athletes. They explore the different types of fats, their importance for energy and recovery, and how to incorporate healthy fats into a diet. The conversation also touches on the digestion of fats, their caloric density, and the significance of omega-3 fatty acids. The episode concludes with practical tips for athletes on how to balance fat intake with their training needs.

Takeaways

• Fat is a necessary nutrient for endurance athletes.
• Fat gets left out of the conversation sometimes.
• We need fat for energy and recovery.
• Fat contains more calories than carbs and protein.
• Healthy fats can help with inflammation.
• Fat is energy dense but hard to digest during exercise.
• We need a balance of all types of fats.
• Omega-3s are crucial for endurance athletes.
• Fat plays a supportive role in recovery.
• Incorporating healthy fats can improve satiety.

Chapters

00:00 Introduction to Fat's Role in Endurance Nutrition

03:38 Understanding the Basics of Fat

06:14 Types of Fats: Saturated vs. Unsaturated

08:48 The Importance of Fat in Endurance Training

11:24 Fat Digestion and Utilization During Exercise

14:01 The Challenges of Using Fat as Fuel

16:36 Carbohydrates vs. Fats: The Energy Debate

19:11 Practical Applications of Fat in Endurance Nutrition

28:08 Understanding MCT Oil and Its Role in Nutrition

30:52 Fat vs. Carbohydrates: Energy Sources During Exercise

33:24 Caloric Expenditure: The Balance of Fat and Carbs

36:16 Metabolic Flexibility: Testing and Improving Fat Utilization

38:47 The Importance of Dietary Fats for Athletes

41:06 Satiation and the Misconception of Low-Fat Foods

48:21 Identifying Healthy Fats: A Practical Guide

52:42 Understanding Fats: Types and Sources

55:10 Lean vs. Fatty Meats: Finding the Balance

57:44 Fats in Recovery: Role and Recommendations

01:02:52 The Importance of Omega-3s and Fat-Soluble Vitamins

01:08:32 Conclusion: Key Takeaways on Fats for Athletes

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:

In this episode, Coach Justin reflects on the end of week 10 of the Ironman Florida 70.3 training plan. He discusses the consistency achieved over the past three weeks, adjustments made to his training regimen, and the importance of mental preparation. Coach Justin also shares insights on his nutrition strategy, the decision to downgrade from a half marathon to an 8K, and the significance of strength training in endurance sports. The primary focus for this week’s training was “specificity”.

Takeaways:

• Consistency is key to successful training.
• Adjustments in training can lead to better performance.
• Mental preparation is as important as physical training.
• Nutrition plays a crucial role in endurance sports.
• Downgrading from a half marathon to an 8K was a strategic decision.
• Strength training is vital for endurance athletes.
• Training plans should be flexible to accommodate changes.
• Listening to your body is essential in training.
• Proper recovery is crucial for sustained performance.
• Belief in the training process is necessary for success.

Coach Justin's new wetsuit from Zoot Sports: Men's Manta Sleeveless Wetsuit - Marine Blue (www.zootsports.com)

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:
In this episode, Coach Justin and Coach Katie discuss the critical differences between exercising for fitness and training for performance. They explore definitions of fitness, the importance of structured training, and how to build a training program from scratch. The conversation emphasizes the significance of having specific goals and the necessity of purposeful training to achieve those goals. They also highlight the importance of strength training and the need for a solid foundation before progressing to more intense training regimens.

Takeaways:

• Fitness is the ability to control the movements of your body.
• There is a natural progression in training for endurance sports.
• Starting with a run-walk program is effective for beginners.
• Specific goals require structured training plans.
• Strength training is crucial for injury prevention and performance.
• The purpose of each workout should be clear and intentional.
• General fitness allows for more freedom in workout selection.
• Training for performance narrows the focus of workouts.
• You can't skip steps in training and expect to succeed.
• Building a strong foundation is essential for endurance athletes.

Here are two supplementary blogs written by Coach Justin on this topic.

• Training is Exercise with Serious Intentionality
• The Difference Between Exercise and Training

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:

Coach Justin shares his journey through week nine of training for Ironman Florida 70.3, discussing the adjustments made to his training plan, the challenges faced, and the insights gained. He emphasizes the importance of balancing training volume with recovery, the role of faith in his athletic journey, and the significance of strength training in endurance sports.

Takeaways:

• Training volume increased but maintained balance with recovery.
• Removed lower body strength sessions because that source of stress is no longer necessary at this phase of the training plan.
• Craving for cheeseburgers led to considering iron level check.
• Importance of aero position for windy conditions in Florida.
• Strength training is crucial for endurance sports.
• Faith plays a significant role in Coach Justin's journey.
• Overcoming bike mechanical issues with determination.
• Adjusting training plans based on body signals and recovery needs.
• Sharing training insights and experiences to inspire others.
• No longer looking at triathlon in terms of what he has been able to achieve but instead using triathlon as a way to walk out his faith and trust in God and be thankful and grateful for what God has allowed him to achieve.

Here is the link to a previous podcast episode on the role of the brick training session: https://www.buzzsprout.com/2450527/episodes/17275271

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary
In this episode of the Endurance Athlete Journey Podcast, Coach Justin and Coach Katie discuss the importance of base fitness and how to maintain or improve fitness during the off-season. They explore various approaches to off-season training, the significance of setting goals, and the balance between maintaining fitness and enjoying the training process. The conversation emphasizes the need for some structure, but also some flexibility, and the importance of allowing time for recovery and enjoyment in fitness activities.

Takeaways

• Base fitness is crucial for maintaining performance during the off-season.
• Off-season training should not mean complete inactivity; it can be a time for recovery and enjoyment.
• Different athletes may require different approaches to off-season training based on their goals and fitness levels.
• Setting specific goals for the upcoming season can help maintain motivation during the off-season.
• Incorporating strength training during the off-season can build a solid foundation for future training.
• It's important to find enjoyment in training to prevent burnout and maintain long-term engagement.
• Athletes should consider their individual needs and preferences when planning their off-season training.
• Gradually ramping up training intensity and volume after a break is essential to avoid injuries.
• Maintaining a minimum level of activity during the off-season can help preserve fitness levels.
• Flexibility in training plans allows athletes to adapt to life changes and seasonal variations.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com