Endurance Nation Triathlon Podcast

Can age group athletes really train like the pros without burning out? Join me, Coach Patrick from Endurance Nation, as we challenge conventional high-volume training methods and introduce intermittent volume strategies specifically designed for non-professional endurance athletes. Discover how balancing intensity with smart planning can lead to sustainable progress, race readiness, and prevent the crippling fatigue often associated with traditional training regimens. We’ll break down common training pitfalls and demonstrate through illustrative charts how shorter, high-quality workouts alternated with occasional longer, low-intensity sessions can optimize efficiency and maintain momentum. Prepare to rethink your approach to endurance training as we explore various progressive strategies to incorporate throughout the year. We'll discuss the often overlooked mental and physiological challenges of sustained aerobic work and the vital role of nutrition and mental resilience. Learn how introducing variety and sma

What if the key to crushing your fitness goals lies in the off-season? Join me, Coach Patrick at DressNation, as we navigate the pivotal weeks of out-season training. Our November athletes are nearing the end of their rigorous 14-week program, while January beginners are just warming up—and each group is learning that consistent effort is their best ally. We highlight the importance of building speed before endurance and why early adaptations in fitness can set you up for success. The holiday weekend might offer a chance to sneak in extra training, but remember, balance is essential to avoid burnout. This week’s episode also brings exciting updates, including the buzz around our upcoming gear order and strategic advice for setting your race calendar. Whether you're planning to tackle a half marathon or just want to optimize your training schedule, we've got tips to keep you on track. Remember, winter is for building a solid foundation, so don’t overdo it. Instead, focus on consistent, quality work that will p

How can triathletes make the most of the off-season without falling into the trap of excessive volume training? Coach Patrick is here to flip the script on traditional winter workouts and set you on a smarter path for the upcoming season. Discover why avoiding peer pressure and making informed training choices can make you the sharpest and fastest athlete come race day. Maintaining the same workout routine year-round might be a recipe for stagnation, but winter offers a golden opportunity for strategic changes. We unpack the importance of varying workout routines and highlight the need for safe indoor alternatives during harsh conditions. Plus, we explain why sleep should become your new best friend during these colder months, helping you recharge and optimize your performance. Fuel your body right and break free from monotony with diverse training activities this winter. From workout nutrition tips to the benefits of strength training, we've got the insights you need to boost your endurance. Explore how inc

What if you could transform your endurance training routine with just a few small, consistent changes? Join us as we uncover ten game-changing strategies to help you avoid burnout and injuries while laying the groundwork for long-term success. From the simple yet effective practice of planning your weekly workouts each Sunday night to the elimination of those all-too-common "garbage workouts," we provide a roadmap to ensure your sessions are meaningful and aligned with your goals. Whether you're a seasoned athlete or just starting, these tactics will empower you to adapt to the unpredictabilities of life and keep your training on track. In addition to training strategies, we explore the critical lifestyle choices that can enhance athletic performance. We introduce the Lama Loop workout, perfect for building functional strength during the off-season, and highlight the impact of sleep and daily activity on overall fitness. Learn how small activities, like taking the stairs or engaging in family sports, can sign

Unlock the secret to transforming your endurance training with Coach Patrick from Endurance Nation as he reveals non-obvious strategies that will elevate your athletic journey. Say goodbye to the ordinary and discover how prioritizing rest can become your ultimate competitive edge. This episode is packed with insights for triathletes, gravel racers, mountain bikers, and ultra runners who are ready to break free from the conventional and find outsized gains in their performance. Coach Patrick emphasizes the power of rest days, not just as a recovery tool, but as a strategic element in your training plan that allows for more intentional and effective workouts. No more training burnout or overexertion—learn how to incorporate planned rest days into your calendar to ensure optimal performance and longevity in your sport. Whether you're looking to integrate yoga or active recovery, prioritizing rest equips you with the necessary constraints to make every workout count. Coach Patrick's innovative approach will have

Unlock the secrets to transforming your athletic journey with Coach Patrick from Endurance Nation. Discover an incredible opportunity to enhance your training experience with top-notch coaching, an engaged community, and comprehensive resources—all at an astonishing value. Forget the typical race sign-up blues; Coach Patrick reveals how to be genuinely ready to conquer your goals, whether you're a newbie tackling your first Ironman or a seasoned athlete aiming for the podium. This episode guarantees insight into how the right guidance can dramatically impact your performance without emptying your wallet. Coach Patrick extends an exclusive invitation to join the Endurance Nation community during their annual membership sale, offering an impressive 50% discount. With the backing of a 30-day money-back guarantee, this offer allows you to explore the benefits of structured training plans, community support, and significant discounts risk-free. Listen as Coach Patrick explains how you can save money while achievin

Prepare to master the art of navigating holiday chaos, as Coach Patrick takes you through a rollercoaster Office Hours session that mirrors the unpredictable frenzy of pre-race jitters. From missing wetsuits to elusive car keys, Patrick shares relatable anecdotes that capture the spirit of Thanksgiving week. Join the lively discussion on how we channel this chaos into the thrill of adult sports, fueled by the camaraderie of the Endurance Nation team and the unwavering support of our families. Reflecting on a challenging year, we celebrate the triumphs of our teammates and set high aspirations for an epic 2025. With anticipation for the year ahead, Coach Patrick also reveals exciting updates, including his participation in the Unbound race in Kansas. This episode is a heartfelt tribute to the team's resilience and the dynamic stories we create together. Whether you are a seasoned athlete or a newcomer to Endurance Nation, Patrick’s reflections and insights offer a blend of gratitude and motivation. As we look

Ready to revolutionize your Black Friday traditions? Skip the stores and join Coach Patrick from Endurance Nation for an invigorating 90-minute workout challenge that transforms this consumer-focused day into an epic fitness celebration. This episode invites you to shift gears from spending to sweating, engaging in a Strava challenge that encourages community, consistency, and camaraderie. Whether you're cycling, running, or swimming, this is your chance to redefine how you embrace the holiday season by prioritizing your well-being over shopping sprees. Coach Patrick shares all the details on how to join this unique challenge, including how to register, what activities count, and the exciting rewards you could earn. Connect with fellow endurance enthusiasts, inspire your friends, and make Black Friday a memorable day of health and happiness. Don’t let the holiday hustle overwhelm you—grab this opportunity to burn calories, not cash, and enjoy the support of a vibrant community. Spread the word, lace up, and p

Are you ready to transform your race season planning with expert guidance? Coach Patrick from Endurance Nation is here to shake up your approach, urging you to think beyond standard training and nutrition. As the year winds down, November emerges as the pivotal moment for endurance athletes to lay the foundation for a winning season. Coach Patrick challenges you to align your race choices with your personal ambitions, shedding light on three innovative strategies: kickstarting your year with an early spring race, embracing a versatile double-season approach, or daring to stack races for an exhilarating high-stakes ride. Join Coach Patrick as he unpacks each strategy, offering insider tips to capitalize on your training and racing endeavors. Whether you struggle with maintaining focus or excel with long-term objectives, there's a tailored plan just for you. Learn to harness early-season events to stay sharp, juggle multiple races without burning out, or master the art of a rigorous single build-up for closely-

Is it time to rethink your off-season training strategy? Discover how our Outseason Training Program defies the conventional approach of low-intensity, high-volume workouts by focusing on high-intensity sessions that build critical fitness and mental toughness. Led by Coach Patrick, we explore the transformative power of shorter, more intense workouts and the crucial role of rest days, specifically taking Mondays and Fridays off to ensure optimal recovery. Learn how to make the most of structured bike workouts available on popular platforms like Zwift and Trainer Road, backed by scientific principles designed to maximize your training efficiency and investment. Step into Watopia's virtual realm and prepare for your best winter season yet with our Winter Zwift Training Program. Embrace the mantra "fast before far" as we aim for excellence in your 2025 season. By setting high personal standards and engaging in rigorous training, you can unlock your full potential. Coach Patrick will be with you every step of th

Join me as I sit down with Kami Banks, endurance athlete, nutrition coach, and founder of The Fueled Life, to explore effective strategies for mastering off-season nutrition. Kami shares her insights on how athletes can make small, smart changes that fuel performance and maintain optimal body composition year-round. Learn to enjoy seasonal treats, tackle cravings, and set yourself up for success next season. Episode Timestamps: 00:00 Intro 03:15 Why Off-Season Nutrition Matters 10:40 Planning vs. Reacting: Taking Control of Food Choices 18:20 Hydration Habits for Winter Workouts 22:45 Body Composition Goals: A Gradual Approach 31:00 Embracing Plant Diversity for Better Gut Health Key Takeaways: Why Start Now? Winter is the ideal time for athletes to build lasting nutrition habits without the pressure of race season. Small steps taken now can pay off big in spring! Strategic Hydration and Fueling Even short workouts require hydration and fuel to avoid energy crashes. Stay ahead of your needs for better workout

In this episode, Coach Patrick welcomes Greg Palmer, a seasoned triathlete and frequent guest, to discuss his incredible journey back from a double pelvic fracture. From the painful setbacks of a snapped pelvis and a crash that left him with stitches and road rash, to reclaiming his form and finishing the season on a high, Greg shares the raw truths about perseverance, mental toughness, and how he redefined success on his own terms. Listen in for lessons on the grit it takes to rise after hitting rock bottom and how smarter strategies, not just harder work, led Greg to one of his best seasons yet. This is a comeback story you don't want to miss!

What if your off-season could be the most transformative season of your training year? Join me, Coach Patrick at Endurance Nation, as we unravel the groundbreaking "fast before far" training methodology tailored for endurance athletes gearing up for the 2025 season. Embrace the winter months as a golden opportunity to break free from old habits and leap beyond performance plateaus with targeted interval training. By maintaining a consistent schedule focused on speed, athletes can make noticeable progress without the typical fatigue of in-season training. Our approach not only boosts physical capacity but also allows for maximized recovery, setting the stage for an exceptional upcoming season. Ready to elevate your training and be part of a supportive community? I'm extending an invitation to join us at Endurance Station, where you can engage with fellow athletes and take on winter challenges that enhance fitness and fun. Discover how to access our resources, sign up for our newsletter, and interact with other

What if the quiet winter months could be your secret weapon for endurance success? Welcome to Dirt Station with Coach Patrick, where we uncover the transformative power of the Endurance Nation's out-season program. This episode takes you behind the scenes of our game-changing 14-week program, launching November 4th, designed to turn the often overlooked winter season into your most crucial training period. Say goodbye to the old misconceptions about piling on the miles and discover why a well-structured approach can lead to consistent performance gains. Join us as we explore the common pitfalls that hold endurance athletes back and how our unique strategy addresses them. Through a detailed examination of what sets successful athletes apart, we reveal the importance of a steady training regimen spanning nine to ten months. Hear how we've turned the traditional off-season into an opportunity, with over 10,000 athletes reaping the benefits since 2009. Tune in to learn how to make the winter months your winning m

Ever thought winter training could be your secret weapon for endurance sports? Coach Patrick is here to prove it! This episode transforms the mundane into the magical by uncovering why the colder months are the perfect time to solidify your fitness foundation. Coach Patrick breaks down the logistical and seasonal challenges that athletes face, and how a structured winter training regimen can turn these hurdles into stepping stones. From triathlons to gravel racing, learn how consistent indoor sessions can help you bypass the typical chaos of the race season and why hitting the ground running with enhanced fitness is within your reach. Forget the notion that winter training is just dreary, monotonous busyness. Coach Patrick shares the keys to unlocking a productive off-season, emphasizing the importance of structure and high-quality workouts. Discover how a well-planned winter training schedule can eliminate weather woes and simplify your routine, allowing you to focus on building fitness rather than juggling

Transform your athletic training with insights that prioritize simplicity and consistency over the overwhelming noise of data. Experience firsthand the journey of an Ironman competitor who, guided by a high-profile coach, achieved personal bests through a straightforward training approach. This episode shares valuable lessons on how thoughtful coaching can cut through the clutter of wearable technology, offering a clear path to athletic success. Listeners are promised a deeper understanding of creating a structured seasonal roadmap that fuels progress and maintains focus. Discover the essential phases of endurance training, where each structured block from the foundational "out season" to race-specific preparation plays a crucial role in an athlete's development. We discuss the importance of benchmarking, adapting to fitness levels, and the often-overlooked benefits of recovery. Explore how maintaining control in training and competition distinguishes great performances from the average. Whether you're an asp

Special guest John Withrow returns to recount his grueling adventure at the Margie Gessick race—a notorious 110-mile mountain biking marathon with a staggering 70% Did Not Finish rate. Known for its rocky and root-filled trails in Michigan's Upper Peninsula, this race demanded intense physical and mental endurance. John opens up about the unique challenges he encountered this year compared to past races like the Leadville Trail 100, and how family dynamics influenced his decision to take on such a monumental challenge. We explore the mindset necessary to push through the exhaustion and obstacles, highlighting the personal sacrifices and strategic planning that went into this endeavor. Our conversation shifts to the critical topic of fueling and pacing strategies during these extreme endurance events. I discuss my own experiences, revealing my decision to sometimes walk instead of run to conserve energy and the complexities of maintaining proper nutrition on a technical course. An oversight led to a challengin

Consistency and simplicity changed my life in 2008, when a high-dollar coach’s straightforward advice led me to personal bests in Ironman competitions. This revelation shaped the foundation of Endurance Nation, where we prioritize long-term evolution over daily tweaks. Modern data can often distract athletes, but great coaches focus on meaningful, lasting improvements. Join me, Coach Patrick, as I share how this philosophy differentiates good coaching from exceptional guidance. We break down the essentials of a comprehensive 14-week out-season training program, exploring its distinct phases from benchmarking progress to tailored race goals. Learn why the 12-week race prep block is crucial for mental and strategic readiness, and why recovery phases are indispensable for building strength. Understand the power of block methodology in providing clear objectives and fostering community support. Finally, discover how maintaining control over your training prepares you to make smart decisions on race day. For more

Ever wondered why simply copying your early-season training plan for a late-season race can sabotage your performance? In this episode, we tackle the critical mistakes athletes make and unveil essential strategies to reach peak performance in your late-season races. We begin by exploring why attempting to replicate your early-season regimen can lead to burnout and diminished results. Through a detailed analysis of past training data and accumulated fatigue, we guide you on how to adjust your approach to balance training and recovery effectively. This ensures that you can enter your next event in optimal condition without overtaxing your body. As we transition into optimizing late-season racing performance, particularly for athletes moving from high-volume training to marathon preparation in a limited timeframe, we stress the importance of prioritizing recovery. Learn how to use a scaled-back training plan, focusing on race strategy, execution, and nutrition to prevent injury and overtraining. By making smarte

Can consistent, frequent running truly transform your race season? Join me, Coach Patrick, as we explore the revolutionary concept of run durability in this eye-opening episode. We dive into the foundational elements that can help you build a resilient running routine, setting you up for success and helping you avoid injuries year-round. From understanding the critical role that small, manageable doses of stress play in fortifying your running foundation to learning the history and development of the Run Durability Project, we'll uncover the secrets behind maintaining a strong, injury-free run regimen. Throughout this episode, we'll dissect the importance of sticking to a steady running routine, even during the off-season. You'll hear how the Run Durability Project has helped athletes at all levels achieve better performance by focusing on consistency and frequency, rather than just volume. Whether you’re a seasoned marathoner or new to the running scene, this episode offers valuable insights and practical ad