The TriDot Triathlon Podcast

TriDot Triathlon Training, Andrew the Average Triathlete

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This is The TriDot Podcast! We are here to educate, inspire, and entertain. We’ll talk all things triathlon, swim, bike, run, nutrition, recovery, & strength training, with expert coaches and special guests. So whether you are a triathlete training for a sprint, olympic, or IRONMAN event. Join the conversation, and let's improve together.

6 Big Time Running Tips for Triathletes

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 17, • 51:44

When to Ditch the Watch: Training Without Technology

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 thi

Mar 10, • 58:42

5 Questions to Ask before Registering for a Race

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

Mar 3, • 54:57

Mark Allen's 6 Rules for Day-to-Day Nutrition

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

Feb 24, • 1:00:24

Ace Your Assessment Workouts with Proper Pacing

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; al

Feb 17, • 1:05:24

Building a Powerful Body for Short Course Racing

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

Feb 10, • 1:03:40

The Truth About the IRONMAN Time Commitment

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 bur

Feb 3, • 59:44

Revisiting Mastering Mental Skills for Massive Gains

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, a

Jan 27, • 1:04:33

Sustain Triathlon Success with Strength Training

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 fa

Jan 20, • 1:00:27

Home Sweet Home: Training Tactics For Where You Live

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 sess

Jan 13, • 1:06:01

Fostering Fitness in the Triathlon Offseason

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! Li

Jan 6, • 57:35

Your Questions Answered: Overcoming an Injury, Ramping Up Strength Sessions, Bike Cleats, and More

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 dista

Dec 30, 2024 • 1:04:10

Vanessa’s 5 Favorite Coach Cool Down Tips

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 on

Dec 23, 2024 • 1:04:36

Changing Gears: Improving Your Feel for Each Zone

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

Dec 16, 2024 • 1:06:36

The Official TriDot Podcast 2024 Holiday Gift Guide

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

Dec 9, 2024 • 1:06:44

Building Powerful Triathlon Training Habits

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

Dec 2, 2024 • 1:04:25

Season’s Greetings: Triathlon Training Tactics for the Holidays

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

Nov 25, 2024 • 58:04

Longevity in Triathlon: How to Have a Good Time for a Long Time

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 communi

Nov 18, 2024 • 1:06:46

Athlete to Triathlete (Part Two): Ten Stories from Ten Sports

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 raci

Nov 11, 2024 • 1:07:53

Legends Assemble! The Newest TriDot Experience is Live

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!

Nov 4, 2024 • 59:14

Revisiting Learning From the Pros: Things to Emulate, and Things We Shouldn’t

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 racin

Oct 28, 2024 • 1:06:22

Billy Monger: The Double Amputee Racing for an IRONMAN Record

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

Oct 21, 2024 • 1:06:46

From Blah to Ya! Energizing Your Training Sessions

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 st

Oct 14, 2024 • 1:01:19

Adjusting for Obstacles During Your A-Race Preparations

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 C

Oct 7, 2024 • 1:06:01

Athlete to Triathlete: 8 Transition Stories from 8 Different Sports

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 ra

Sep 30, 2024 • 1:04:26

You Can Be a Triathlete! 11 Tips for Success

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

Sep 23, 2024 • 1:04:11

5 Skills to Become a Savvier Short Course Triathlete

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 skil

Sep 16, 2024 • 1:01:23

Tips for Making Training Work with YOUR Schedule

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

Sep 9, 2024 • 1:01:35

Andrew and Vanessa's 10 Tips for Tackling your First Full IRONMAN

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 f

Sep 2, 2024 • 1:04:53

Ride On. Indoor Training Made Fun with Zwift

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 t

Aug 26, 2024 • 1:02:10

Elevate Your Swim Experience with FORM Goggles

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

Aug 19, 2024 • 57:30

What to do When Race-Day Goes Wrong

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"

Aug 12, 2024 • 1:06:34

10 Takeaways From the Triathlon Events at the Paris Olympics

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 mentall

Aug 5, 2024 • 1:01:27

Swim Straight! Your Guide to Open-Water Success

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 a

Jul 29, 2024 • 1:06:06

One Race, Three Journeys – Challenge Roth

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

Jul 22, 2024 • 1:01:28

Revisiting Embracing Assessments and Realizing the Hidden Benefits

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 15, 2024 • 1:07:46

Your Questions Answered: Bike Gearing, Swim Session Execution, Season Planning, & More

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.

Jul 8, 2024 • 1:04:32

Craig Alexander's 5 Top Tips for Running Faster Off the Bike

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, an

Jul 1, 2024 • 1:06:27

Movement is Medicine: How Moving Keeps You Mobile

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 curre

Jun 24, 2024 • 1:04:17

The Long Haul: Strategies for Stamina Sessions

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 tho

Jun 17, 2024 • 1:06:40

Your Ultimate Guide to Using Ketones in Triathlon

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.

Jun 10, 2024 • 1:04:06

10 Race-Day Tips from 10 TriDot Coaches

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

Jun 3, 2024 • 1:04:53

What Triathletes Can Learn from Swimmers

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 swimm

May 27, 2024 • 1:03:05

Thin Air, Big Gains: Altitude Training for Triathletes

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 coache

May 20, 2024 • 1:04:12

Bone Health for Triathletes

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 as

May 13, 2024 • 1:02:04

What Triathletes Can Learn from Cyclists

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

May 6, 2024 • 1:03:32

The Hot Topic: Heat Adaptation for Triathletes

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 temperat

Apr 29, 2024 • 1:01:00

Competing for a Cause: Fundraising Through Triathlon

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

Apr 22, 2024 • 57:08

Eating for Energy: How to Get Enough Protein, Fruit, and Veggies

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 breath

Apr 15, 2024 • 0:27

Eating for Energy: How to Get Enough Protein, Fruit, and Veggies

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 nutritio

Apr 15, 2024 • 1:00:19

The Art & Anatomy of the Modern Triathlon Race Kit

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 breath

Apr 8, 2024 • 1:01:56

Racing by the Rules: Insights from Triathlon Officials

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

Apr 1, 2024 • 1:00:27

Transforming Triathletes: Coaches and Athletes Share their Journey with TriDot

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 suc

Mar 25, 2024 • 1:00:47

Revisiting Aging Up: Getting Faster as You Get Older

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 ge

Mar 18, 2024 • 1:06:18

Slow Down to Speed Up: The Benefits of Zone Two Training

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 s

Mar 11, 2024 • 59:51

In Sickness and In Health: Training While You're Sick

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 s

Mar 4, 2024 • 56:29

Alcohol and Athletic Performance: Exploring the Relationship and Risks

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 incorporat

Feb 26, 2024 • 1:02:50

Triathletes at the Gym: Best Practices for Incorporating Cardio Equipment and Classes

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 eq

Feb 19, 2024 • 54:07

The Triathlete's Guide to Trail Running

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 i

Feb 12, 2024 • 1:08:56

Bike Maintenance Tips for Speed & Safety

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 mai

Feb 5, 2024 • 1:08:06

9 Steps to Get Ready for Race Day

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

Jan 29, 2024 • 1:06:36

What Today’s Triathlete Can Learn from Yesterday’s Champions

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, the

Jan 22, 2024 • 1:07:43

Your Questions Answered: Smarter Strength Sessions, Aerodynamic Advantages, The Benefits of Different Swim Strokes, & More

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.

Jan 15, 2024 • 1:08:18

8 Questions to Ask When Planning Your Race Season

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

Jan 8, 2024 • 1:06:12

Mastering Your Macros: Fueling Intentionally for each Training Day

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 valu

Jan 1, 2024 • 1:03:55

The TriDot Podcast's Best of 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

Dec 25, 2023 • 1:10:21

IRONMAN and TriDot: The Ultimate Partnership to Improve Your Preparation

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

Dec 18, 2023 • 48:40

From Peri to Post: Candid Conversations from Triathletes on Menopause

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

Dec 11, 2023 • 1:05:59

Fueling Your Endurance Journey: Nutrition Tips for Success in Any Endeavor

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 insight

Dec 4, 2023 • 1:05:53

Solving Your 10 Biggest Triathlon Running Problems

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,

Nov 27, 2023 • 1:08:19

Solving Your 10 Biggest Triathlon Biking Problems

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. The

Nov 20, 2023 • 1:08:00

Solving Your 10 Biggest Triathlon Swimming Problems

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,

Nov 13, 2023 • 1:08:34

Run Wisdom from Marathon Champion Meb Keflezighi

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

Nov 6, 2023 • 1:08:01

Optimized Nutrition to Fuel your Optimized Training

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 w

Oct 30, 2023 • 1:09:11

Better Biomechanics for the Female Triathlete

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

Oct 23, 2023 • 1:11:36

Your Guide to Race Week Success

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 Lub

Oct 16, 2023 • 1:11:58

Revisiting Don't Miss the Most Valuable Training Block of the Season

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 9, 2023 • 1:10:09

5 Nutrition Mistakes Triathletes Make

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.

Oct 2, 2023 • 0:27

Success at any Size: Athena and Clydesdale Triathletes

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 pr

Sep 25, 2023 • 1:05:56

One Race, Three Journeys - IRONMAN World Championship in Nice, France

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-spe

Sep 18, 2023 • 1:08:27

Mastering Your Multisport Watch

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 discu

Sep 11, 2023 • 1:03:17

One Race, Three Journeys - USA Triathlon Nationals

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, mindse

Sep 4, 2023 • 1:07:44

Announcing TriDot Trips: Travel, Train, & Race with Us!

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 Bake

Aug 28, 2023 • 1:06:41

The Next Generation: Getting Your Kids Into Triathlon

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

Aug 21, 2023 • 1:05:33

20 Methods for Maximizing Your TriDot Training

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

Aug 14, 2023 • 1:07:14

Stroke, Spin, & Stride at Your Optimal Cadence

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 racin

Aug 7, 2023 • 1:07:57

Behind the Mic: Triathletes Who Podcast

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 TriD

Jul 31, 2023 • 1:07:58

Your Questions Answered: Muscle Cramps, Strength Training, Performance Assessments, & More

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

Jul 24, 2023 • 1:14:30

F*ck Cancer: Stories of Survival in Triathlon

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 t

Jul 17, 2023 • 1:07:40

8 Components of the Perfect Pain Cave

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 i

Jul 10, 2023 • 1:05:49

Smash the Second Half of Your Tri Season

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 fo

Jul 3, 2023 • 1:03:59

Cycling Science: Optimizing Your Wheels, Tires, & Tubes

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 int

Jun 26, 2023 • 1:07:44

Xterra: Triathlon Off the Beaten Path

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 sail

Jun 19, 2023 • 1:08:22

Triathlon Training Considerations for Female Athletes

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 t

Jun 12, 2023 • 1:00:13

10 Finish Line Lessons from Mike Reilly, the Voice of IRONMAN

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

Jun 5, 2023 • 1:13:01

Say What? 66 Terms Every Triathlete Should Know

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 Dimon

May 29, 2023 • 1:09:11

Performance Testing for Triathletes

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 a

May 22, 2023 • 1:08:00

Introducing RunDot: Optimized Training for Runners

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 traini

May 15, 2023 • 55:36

Yoga Your Way to Improved Triathlon Performance

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 episod

May 8, 2023 • 1:08:17

11 Ways to Boost Your Recovery: Supplements, Sleep, and Soft-Tissue Tools

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, Bee

May 1, 2023 • 1:07:44

Your Guide to the Athlete Guide

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 beyo

Apr 24, 2023 • 1:08:21

Revisiting Consider the Conditions: Adjusting Intensities to Your Training Environment

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 s

Apr 17, 2023 • 1:07:47

Swim, Bike, Celebrate: Your Guide to Aquabike

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

Apr 10, 2023 • 1:07:32

15 Ways to Make Triathlon Training Fun

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! T

Apr 3, 2023 • 1:07:18

The Challenges and Charm of the Olympic-Distance Triathlon

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-p

Mar 27, 2023 • 1:08:51

New Beginnings: Tim & Rinny Fitness

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 Tri

Mar 20, 2023 • 48:28

Conquering Climbs like a Champ

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 p

Mar 13, 2023 • 1:06:05

A Triathlete’s Guide to Wetsuits

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

Mar 6, 2023 • 1:07:48

Athletes & Brands: A Symbiotic Relationship

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

Feb 27, 2023 • 1:08:44

Listen to Your Heart: What Your Heart Rate is Trying to Tell You

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

Feb 20, 2023 • 1:07:22

Fueling the Female Triathlete

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 carbohydrat

Feb 13, 2023 • 1:08:48

Busted! 15 Triathlon Myths Examined

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

Feb 6, 2023 • 1:06:11

Your Questions Answered: Insomnia, Swim Panic, Mental Breaks, and More

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

Jan 30, 2023 • 1:03:28

If the Shoe Fits - Anatomy of a Running Shoe

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. Liste

Jan 23, 2023 • 1:06:52

10 Triathlon Training Secrets from 10 TriDot Coaches

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 UCA

Jan 16, 2023 • 1:07:52

Welcome to Triathlon! Tips for New Triathletes

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! Bi

Jan 9, 2023 • 1:05:40

Setting New Year's Nutrition Goals That Stick

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

Jan 2, 2023 • 1:06:51

The TriDot Podcast's Best of 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 lo

Dec 26, 2022 • 1:09:43

Tri Again - Returning to Training After a Break

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 outl

Dec 19, 2022 • 1:09:40

6 Bike Industry Trends with TJ Tollakson

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 triathl

Dec 12, 2022 • 1:07:30

All They Want For Christmas: A Gift Guide for Triathletes

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

Dec 5, 2022 • 1:01:10

4 Top Trends in Triathlon Nutrition

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? L

Nov 28, 2022 • 1:06:08

Making the Most of Your TriDot Training

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 te

Nov 21, 2022 • 1:04:55

Bob Babbitt & The Challenged Athletes Foundation: Empowering Lives Through Sport

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 accomplishmen

Nov 14, 2022 • 1:07:31

Make Strides with Your Indoor Run Sessions

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?

Nov 7, 2022 • 1:06:17

Maximizing Your Indoor Bike Training

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 a

Oct 31, 2022 • 1:06:16

One Race, Three Journeys - IRONMAN World Championship

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 thi

Oct 24, 2022 • 1:08:54

A Triathlete's Guide to Massage Tools

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 im

Oct 17, 2022 • 1:10:50

Performing Under Pressure: Tips from Mark Allen & Michellie Jones

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 duri

Oct 10, 2022 • 1:14:57

The Quest to Qualify - Kona, Boston, & Other Dream Races

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

Oct 3, 2022 • 1:10:23

CLASH Endurance: Reviving the Triathlon Festival

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 t

Sep 26, 2022 • 1:07:01

TriDot Pool School: Functional Freestyle for Triathletes

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 d

Sep 19, 2022 • 1:10:24

Stories & Strategies from the Back of the Pack

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 ca

Sep 12, 2022 • 1:07:14

Last Call: Mike's Legacy Behind the Mic

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 s

Sep 5, 2022 • 1:17:07

Body Weight, Performance, and Triathlon

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 f

Aug 29, 2022 • 1:06:06

Radically Transparent: IRONMAN Champion Cody Beals

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 tran

Aug 22, 2022 • 1:05:41

Then & Now: Tales of Triathlon's Evolution

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 dis

Aug 15, 2022 • 1:10:30

Your Questions Answered: Stroke Rate, Heat Adaptation, Post-Race Nausea, & More!

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 f

Aug 8, 2022 • 1:04:40

18 Money-Saving Triathlon Hacks

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

Aug 1, 2022 • 1:05:38

Skincare for Triathletes: Conquering Chafing and Blisters

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 re

Jul 25, 2022 • 1:04:51

16 Triathlon Skills to Sharpen

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 M

Jul 18, 2022 • 1:05:52

10 Tactics to Stay Healthy During Race Season

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

Jul 11, 2022 • 1:06:56

Triathlon Bike Fit: Perfecting Your Position

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 posit

Jul 4, 2022 • 1:08:56

Mark Allen: Why the GOAT Chose the DOT

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 th

Jun 27, 2022 • 1:19:44

Legal Gains: Charging Up With Caffeine

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 a

Jun 20, 2022 • 1:07:20

Finding Fortitude in Faith: Lessons from Olympian Barb Lindquist

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

Jun 13, 2022 • 1:06:58

One Race, Three Journeys - IRONMAN Texas

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 & Hydra

Jun 6, 2022 • 1:04:34

Tips to Tackle Pre-Race Anxiety

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 th

May 30, 2022 • 1:05:00

Revisiting Behind the Scenes: Optimizing Your Training Schedule

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 electro

May 23, 2022 • 54:40

Making Your Ride Race Ready

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 drivetrai

May 16, 2022 • 1:05:23

Du-ing a Duathlon

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 & H

May 9, 2022 • 1:05:38

Make the Most of Mealtimes with Nutrient-Dense Foods

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.

May 2, 2022 • 1:05:56

Preventing & Treating Triathlon Injuries: Your Core is Core

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 dysfu

Apr 25, 2022 • 1:04:19

Fitness, Stress, & Readiness: Understanding Your Triathlon Training

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

Apr 18, 2022 • 1:02:55

The ABC's of #1s and 2s

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 Fu

Apr 11, 2022 • 1:03:54

Ultraman: Three Days and 320 Miles of Triathlon

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

Apr 4, 2022 • 1:05:12

Short-Course Triathlon: Racing Your Best

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 b

Mar 28, 2022 • 1:05:48

Short-Course Triathlon: Planning & Preparation

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 b

Mar 21, 2022 • 1:04:22

Examining Athlete Case Studies for Nutrition Insights

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 caffein

Mar 14, 2022 • 1:05:52

Mastering Mental Skills for Massive Gains

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, a

Mar 7, 2022 • 1:05:34

Enhancing Your Triathlon Experience With a Coach

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 28, 2022 • 1:03:57

Rock Your Next Remote Race

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 athl

Feb 21, 2022 • 1:06:00

Your Questions Answered: Bike Handling Skills, Your Race-Day FTP, Post-Race Blues & More

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

Feb 14, 2022 • 1:05:39

The Keys to Ketones for Everyday Health

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 questi

Feb 7, 2022 • 58:42

Ageing Up: Getting Faster as You Get Older

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 ge

Jan 31, 2022 • 1:04:41

Successfully Refine Your Swim Stroke

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 tha

Jan 24, 2022 • 1:04:19

Easier Said Than Run: Choosing the Right Shoes

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 mos

Jan 17, 2022 • 1:04:35

Preventing & Treating Triathlon Injuries: Above the Waist

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 a

Jan 10, 2022 • 1:04:45

19 Tips to Transform Your Triathlon Training

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 you

Jan 3, 2022 • 1:07:44

The TriDot Podcast's Best of 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 27, 2021 • 1:06:50

Learning from IRONMAN: Reflections from First-Time Finishers

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 fu

Dec 20, 2021 • 1:05:16

Mastering the Stamina-Endurance Misnomer

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 r

Dec 13, 2021 • 1:08:48

Planning Your Perfect Race Season

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 m

Dec 6, 2021 • 1:06:01

Feel the Brrrr: Tips for Training in the Cold

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. Interes

Nov 29, 2021 • 1:09:37

Don't Let a DNF Defeat You

Did Not Finish; DNF. This acronym is hard to accept after months, maybe even years, of preparation. But sometimes the weather, the course, or your body doesn't cooperate on race day, leaving you short of the finish line. Join coaches John Mayfield and Joanna Nami as they discuss dealing with a DNF. Today's episode covers possible reasons for a DNF, the emotions involved, how to evaluate the situation, and most importantly, how to move forward. Huge thanks to UCAN for partnering with us on this

Nov 22, 2021 • 1:05:30

Going Aero Without Going Broke

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Nov 15, 2021 • 1:08:56

Drills for Swim Domination

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Nov 8, 2021 • 1:02:49

Podcast Takeover - Andrew Harley, You Are An IRONMAN

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

Nov 1, 2021 • 1:12:27

Revisiting TriDot's Preseason Project: How Athletes Helped Revolutionize Triathlon Training

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

Oct 25, 2021 • 1:14:38

Preventing & Treating Triathlon Injuries: It’s Leg Day

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, kne

Oct 18, 2021 • 1:03:35

RemoteRacing: Real Racing. Real Results.

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 ind

Oct 11, 2021 • 1:05:34

Learning From the Pros: Things to Emulate, and Things We Shouldn’t

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Oct 4, 2021 • 1:03:53

Data iQ: Why Quality Data Matters

Data iQ™ (Input Quality) is a proprietary metric that reflects the quality of data you provide to TriDot to optimize your training program. Higher quality data input means higher quality outputs—analysis, predictions, optimization—that lead to better results for you. On today's episode, TriDot engineer, Cory Gackenheimer, and TriDot coach, John Mayfield, discuss how your data quality impacts your training, how to improve your Data iQ, and how your best results are made possible when you take ste

Sep 27, 2021 • 1:04:12

Triathlon Rocket Fuel: Understanding Ketone Esters

"Ketone esters are on the very short list of athletic supplements that actually work and are backed by science." - Dr. Krista Austin What is a Ketone? How can using Ketone Esters benefit your athletic performance? How do they relate to ketosis or the "keto diet"? Are they different from ketone salts? On today's episode, Professor Kieran Clarke, creator of the Oxford Ketone Ester, is joined by nutritional expert, Dr. Krista Austin, to answer these questions and many more. Through an engaging c

Sep 20, 2021 • 1:05:28

Metrics That Matter (And Those That Don't)

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Sep 13, 2021 • 1:02:59

Escaping Alcatraz with 32x Escapee Eric Gilsenan

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 successfu

Sep 6, 2021 • 1:04:25

Crafting Your Race-Day Hydration Plan

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

Aug 30, 2021 • 1:03:41

Your Questions Answered: Conquering Hilly Courses, Bike Fit, Goal Setting & More

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

Aug 23, 2021 • 1:05:58

21 Time-Tested Running Tips

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 lov

Aug 16, 2021 • 1:01:11

The Hurt Locker: Why Athletes Feel Pain

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 H

Aug 9, 2021 • 1:02:10

20 Training Tips for a Better Bike Split

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 Hydrat

Aug 2, 2021 • 1:02:16

Into the Unknown: The Challenges of Xtreme Triathlons

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 thro

Jul 26, 2021 • 1:02:34

18 Tips to Supercharge Your Swim Sessions

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 19, 2021 • 1:01:24

Take on the Elements: Adapting to Adverse Weather on Race Day

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 c

Jul 12, 2021 • 1:05:17

Revisiting Do the RIGHT Training RIGHT

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, recognizin

Jul 5, 2021 • 1:07:11

Behind the Scenes with an IRONMAN Race Director

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

Jun 28, 2021 • 58:24

After the Finish Line: Post-Race Do's and Don'ts

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 21, 2021 • 1:04:50

Navigating Day-to-Day Nutritional Choices

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! Li

Jun 14, 2021 • 1:05:06

Triathlon Travel: How to Arrive Race Ready

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!

Jun 7, 2021 • 1:04:11

Drilling Down on Run Drills

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 31, 2021 • 59:23

Defeating Dehydration: Perfecting Your Race-Day Strategy

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 vario

May 24, 2021 • 1:07:36

Work, Family, and Fitness: Balancing Life with Tri Training

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 17, 2021 • 1:02:19

Performance & Nutrition: Making the Connection

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 nutri

May 10, 2021 • 56:41

31 Race-Day, Time-Saving Tips

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.

May 3, 2021 • 1:00:28

Capturing the Moment: An Interview with a Race-Day Photographer

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 26, 2021 • 1:01:28

Pushing Past a Performance Plateau

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 19, 2021 • 1:02:59

Chasing the Dream: The Amateur's Journey to Kona

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 12, 2021 • 55:35

Running with Power: Insights from Stryd's High Performance Director

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

Apr 5, 2021 • 1:07:21

Rested and Ready for Race Day

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 29, 2021 • 52:16

Top 12 Reasons to be a Triathlete

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 22, 2021 • 52:07

Do Triathletes Really Need Strength Training?

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 15, 2021 • 59:33

Rock Your Next Race Rehearsal

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 8, 2021 • 1:07:00

Your Questions Answered: Bike Maintenance, Treadmill Running, WADA, & More

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.

Mar 1, 2021 • 1:06:52

#IBeatObesity: A Triathlete's Story

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

Feb 22, 2021 • 53:53

Intermittent Fasting for Triathletes

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 15, 2021 • 39:30

How to Fuel Your Body for an IRONMAN

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 8, 2021 • 1:09:40

Movement Matters: Mobility and Stability for Triathletes

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 tr

Feb 1, 2021 • 57:08

Revisiting the Power-Stamina Paradox

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 25, 2021 • 1:17:11

Carbohydrate Periodization for Triathletes

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 18, 2021 • 54:37

Returning to Racing: Athlete Experiences and Advice

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 11, 2021 • 57:16

The Why and How of Your Pre-race Warmup

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 eve

Jan 4, 2021 • 53:29

The TriDot Podcast's Best of 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 28, 2020 • 1:02:10

Optimizing Your Race Execution

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 r

Dec 21, 2020 • 1:11:17

High Fat, Low Carb Nutrition for Triathletes

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 14, 2020 • 46:58

The Triathlete's Recovery Toolbox

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!

Dec 7, 2020 • 1:03:24

The Best Gear Upgrades for Every Triathlete

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 30, 2020 • 1:03:39

From Sprint to Ironman: The Long and Short on Racing Different Distances

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 23, 2020 • 1:00:38

Getting to Know T.O. - A Conversation with Ironman Champion Tim O'Donnell

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 growin

Nov 16, 2020 • 1:01:27

Plant-Based Nutrition for Triathletes

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 9, 2020 • 43:26

Risky Business: Are Training Injuries Inevitable?

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.

Nov 2, 2020 • 59:38

Normalized Training Stress: Quantifying Stress for Your Success

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, ca

Oct 26, 2020 • 1:01:31

Triathletes on the Run: Nailing Your Next Half or Full Marathon

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 19, 2020 • 59:36

The Heroes, Legends, and Lore of Kona

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 m

Oct 12, 2020 • 1:03:57

What to Expect on Race Day: Answers and Advice for the Aspiring Ironman

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, s

Oct 5, 2020 • 1:02:39

"Surging Forward: Information and Inspiration for Women in Cycling "

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 28, 2020 • 58:03

Training as You're Aging: Insights for Every Age Group

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 21, 2020 • 53:32

Bite It & Write It: Nutrition Tracking for Triathletes

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 14, 2020 • 54:27

"Your Questions Answered: Z2 Running, Returning from Injury, & More "

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

Sep 7, 2020 • 59:24

A Crash Course in Cycling Safety with the National Director of Bike Law

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 31, 2020 • 1:09:48

O2, VO2, and You: Improving Respiratory Fitness for Better Health and Performance

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

Aug 24, 2020 • 57:13

Consider the Conditions: Adjusting Intensities to Your Training Environment

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 s

Aug 17, 2020 • 59:27

The Impact of Triathlon Training on Men's Health

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 wit

Aug 10, 2020 • 1:03:52

The Impact of Triathlon Training on Women's Health

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 w

Aug 3, 2020 • 48:49

Time-Saving Transition Tips for Triathletes

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 27, 2020 • 1:02:23

Essential Pool Etiquette and Lane Lingo Every Triathlete Should Know

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

Jul 20, 2020 • 59:49

The Impact of Stress on Your Triathlon Training

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 13, 2020 • 57:05

Is Aero Everything? - Answers from a Specialized Wind Tunnel Engineer

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.

Jul 6, 2020 • 1:06:58

Increasing Your GRIT Factor

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 29, 2020 • 1:01:32

Getting Real Results from Virtual Training

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 worl

Jun 22, 2020 • 46:03

Nutrition Supplements for Performance: Fact or Fiction?

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 15, 2020 • 1:05:55

Maintaining Motivation and a Positive Mindset for Training

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 8, 2020 • 53:40

Nutrition Supplements for Health: Help or Hype?

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 om

Jun 1, 2020 • 58:06

The Year-Round Benefits of Dry-Land Swim Training

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 25, 2020 • 56:31

Keep Your Cool: How to Handle the Heat while Training

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May 18, 2020 • 59:44

Common Questions from TriDot Athletes, Lightbulb Moments, Insights, and Inspiration

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)

May 11, 2020 • 1:11:27

Pre-Race Fueling for Race-Day Success (and Porta-Potty Prevention)

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.

May 4, 2020 • 1:08:24

From Spaceman to Ironman: The Luca Parmitano Story

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 27, 2020 • 1:19:34

Sweat Science Made Simple: Getting Your Hydration and Electrolytes Right

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 20, 2020 • 53:39

Training by Power, Pace, & Heart Rate

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 13, 2020 • 1:09:27

Conquering the Open-Water Swim

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 drill

Apr 6, 2020 • 44:25

Don't Miss the Most Valuable Training Block of the Season

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 30, 2020 • 1:17:53

Adapting Your Training Routine for COVID-19

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 26, 2020 • 1:30:22

Post-Workout Nutrition to Maximize Recovery

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 se

Mar 23, 2020 • 57:45

Gearing Up for Your First Triathlon: Essential Race-Day Equipment

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 16, 2020 • 43:49

Improving Your Run Efficiency with Better Biomechanics

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 9, 2020 • 59:12

"Allergic to Average" - An Interview with Olympic Gold Medalist Brendan Hansen

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 5, 2020 • 39:12

Translating Pool Training to the Open Water with Olympic Gold Medalist Brendan Hansen

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.

Mar 2, 2020 • 1:18:55

The Triathlete's Guide to Sports Nutrition Products

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 24, 2020 • 52:22

How to Incorporate Strength Training into Your Weekly Routine

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 17, 2020 • 53:35

Triathlon Coaching in the Era of AI: A Guide for Coaches and Athletes

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

Feb 10, 2020 • 1:07:38

Effective Goal Setting: Why, How, Who, What, and When

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.

Feb 3, 2020 • 1:00:43

The Essentials of Bike Training with Power

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

Jan 27, 2020 • 57:48

Training Analytics for Triathletes

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 h

Jan 23, 2020 • 1:11:54

Performance Nutrition for Triathletes

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, racin

Jan 20, 2020 • 55:38

TriDot’s Preseason Project: How Athletes Helped Revolutize Triathlon Training

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 coache

Jan 16, 2020 • 1:16:08

Propel Run Performance with Properly Paced Training

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 13, 2020 • 47:16

Embracing Assessments and Realizing the Hidden Benefits

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.

Jan 6, 2020 • 1:05:25

Escaping the Power-Stamina Paradox

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 30, 2019 • 1:07:56

Do the RIGHT Training RIGHT

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, recognizin

Dec 23, 2019 • 1:08:48

Top Tips for Training While Traveling

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 16, 2019 • 48:02

Harness Your DNA to Unleash Your Performance Potential

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 9, 2019 • 37:26

Top Tips for Choosing Your Next IRONMAN®

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 5, 2019 • 38:23

Behind the Scenes: Optimizing Your Training Schedule

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.

Dec 2, 2019 • 48:57

The Ins & Outs of Bike Training Indoors & Outdoors

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 29, 2019 • 55:18

The Rundown on Running Shoes

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 25, 2019 • 1:17:17

How to Remove 8 Common Barriers to Swim Improvement

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 21, 2019 • 50:00

"I Am TriDot"

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.”

Nov 18, 2019 • 55:23