Endurance Nation Triathlon Podcast

Getting to your race in one piece is no small feat. Don’t make the same mistakes that our Team has already solved!  You can’t anticipate all of the challenges, but you can make sure that you are

Getting to Kona is an incredible achievement. The last thing you want to do is completely ruin your experience on the Big Island by showing up not rested and ready. Here are our anti-vanilla insider tips for making this end-of-season taper your best one yet.      Setting an Experience Baseline Pile On the Open Water Swim Experience  Split that Long Run Swim + 70.3 Bricks All the Nutrition Timing   Watch the video on YouTube here: https://youtu.be/8D-SeqntZ2Q

Racing or not racing, there is no better time for volume than the Fall. The weather takes a step back, the scenery is evolving, and your baseline fitness is 100% ready to build upon.     The Epic Hike Adventure Cycling Exploring the Trails Bonus: How to Focus for a Key Race   Watch the video on YouTube here:  https://youtu.be/TH5TSkKeDDE

How to make the most of your summer fitness as you head into the fall? Not how everyone would do it, but how we roll inside Endurance Nation. Our Anti-Vanilla approach will help you make the best next decision on your endurance journey.      The Volume vs Intensity Decision Capture Heat Lessons Learned Beach Body Status   Watch the video on YouTube here: https://youtu.be/lp_upt5ERtQ

Are you just getting into ultra running?  Join Coach Patrick for a discussion on what to focus on in those early ultrarun days.   Pick a Friendly First Race Durability Before Race Training Consistency is Your Mantra Practice on Race-Like Terrain Run with Others to Learn Faster

Not all races go as planned. But like grandpa always said, “If life gives you crappy races, then go plan some revenge dammit!” Here’s how you can mke the most of a poor first go round.    Diagnose the Difficulty Use the Four Week Event Window  Recover Like a Pro (Skip if you didn’t race) Restart Like a Pro  Draft the Rock Solid Race Plan Execute with Confidence

Swimming in open water is different than swimming in a pool but with the right skills, you can crush your triathlon swim. Join Coach Patrick where he shares his open water swim tips for the somewhat experienced triathlete! Safety First: Location, Company, Visibility Body Positioning: Wetsuit vs Swimskin Upping the Cadence The Perfect Back Stroke Hack Your Directional Challenges Become a Close Swimmer

Do you ever sit down and evaluate your race performance? You can pull out a lot of great information if you know what to look for.Join Coach Patrick for a discussion on race recaping like a pro.   Pre-Race: Commit to All the Data Cross Check Your Plan: Yes v. No Identify the Line: When Things Got Real Reverse Engineer a Better Finish Exchange Experience for New Knowledge

Great tomorrows start today. Relying on luck isn't a strategy. Sometimes things work out, but more often than not they won't unless you've had some input on them. The athletes inside Endurance Nation have many different methodologies for making this possible.    Here are a few options for you to consider as you up your training game. The Calendar Knowing Priorities Style 1: The Sunday Nighter Style 2: The Afternooner Style 3: The Key Workouter  Watch the video on YouTube here: https://youtu.be/bQpSQgC-xa8

It's generally accepted that humans can live for three days without water but they can go weeks without food. Not something that any of us ever want to test, but a good corollary to how we fuel our endurance events. The importance of hydration cannot be overstated. Most endurance athletes approach race day as a calorie problem, not a fluid problem. This approach is short-sighted given the importance of hydration, as it enables athletes to maintain desired levels of high athletic function.   Here’s a hydration primer:   The Basics [here] Source the right stuff (Carbs + Electrolytes) Conduct a Sweat Test Outline a Progression Warning Signs: Swollen finders, Dizziness, Lack of Sweat, Sloshy Stomach Watch the video on YouTube here: https://youtu.be/g50vXgJVn0M

Most endurance athletes consider heat to be their enemy. The truth is, it's the great equalizer. Extreme conditions Force everyone in the race to adapt. No one is exempt from high temperatures, but how you handle it will set you apart.    Here are our top five tips to making sure you can compete to your potential.    Zone 1 Heat Training Create & Test Cooling Plans Heat Training Lessons Learned Identify Your Temp Cap  Define Your Pacing Parameters Watch the video on YouTube here: https://youtu.be/MmIf45tymAI

Time is of the essence, even if you are goals are Epic. One of the most challenging aspects of endurance training is finding the time to create a foundation of endurance. Over time we have found that stacking back-to-back days is the best way to fast-track your gains without disrupting your regularly scheduled life.    Here’s how to build your best 48 hours:  Race Expectations [Weekly? Monthly?] Calendar Review Create Your Agenda Prep Day Secret Budgeting Recovery Watch the video on YouTube here:  https://youtu.be/W17SfbPIHdo

One adventurous gravel ride wend a bump too far -- and resulted in a broken seat post on my new Cannondale SuperSix EVO gravel bike. With 8 weeks to get a new one (thanks supply chain!), my online community of friends came to the rescue.  Moral of the story: Train alone and you miss out on all the fun and benefits that come with a global team of awesome athletes on your side! Learn more at www.endurancenation.us/newjoin

The majority of athletes consider heat to be their enemy. It depletes you, it slows you down, it burns your skin, it makes training and racing downright miserable. In other words, this is the perfect opportunity to turn someone else's problem into your advantage.  Training in the heat, done properly, brings additional adaptations for your Fitness that will unlock performance on race day. Several studies have shown that training in the heat two or three times per week for 20 to 90 minutes, will create several beneficial training effects.  Decreased heart rate Improved exercise economy Lower core temperature at sweat onset Increased plasma volume (Plasma is the liquid component in your blood. If the volume is increased, you can send blood to cool your skin without compromising the supply carrying oxygen to your muscles.)

Your race simulation is the most important workout you do before your race is a simulation. Regardless of your sport, preparing for race day isn't just about fitness, it's about execution.  Skip a few critical early steps, and your race will be full of turbulence. When you are ready to go to the next level, you need to move beyond the logistics of the race. Now we begin to talk about the environment. Each race brings its own set of conditions that you need to prepare for. Elevation, weather, course layout, resources on the course, equipment required, time of day, duration of the event…you get the idea!   Here’s our five step framework to make your next race simulation the best possible.    1. Macro Course Review - Distance, Athlete Guide / Build Into Your Plan 2. Check the Weather - View History / Schedule Key Workouts 3. Micro Course Review - Key Sections / Replicate  4. Nutrition + Gear Planning - Test Your Execution   Write + Review - Create, Test and Review Your Plan

Tune in as Tim Cronk and Peter Noyes take us through their race experience at the Coco donut 250. One of the most epic run events on the US ultra calendar, this one put took of our guests to the very edge of their personal limits. Learn about the mindset, training and gear in this wide-ranging interview! 

Last Minute Training Up Six Week Program Equipment Choices High-quality machine that’s adjustable Powermeter or Heart Rate Monitor Ride Pacing Warm-Up for 30 minutes, every day. Longer as tired.  Set Caps for Effort.  Stops are Your Friend.    Ride Nutrition Hydration Matters; You Must Be Peeing every 2-3 hours.  Consistent Calorie Consumption Take Advantage of Breaks   Ride Recovery 1: Post Ride Protein Shower + Legs Up Hydration   Ride Recovery 2: Between Rides Solid Dinner Choices with Carbs - Pasta, Bread, Potatoes, etc.  Limit alcohol Post Dinner Walk to Get Loose

Coach Patrick covers one of the most challenging aspects of being an endurance athlete managing fatigue. Mid-season fatigue is unique in that it can hide easily behind important workouts and race preparation. We often dismiss being tired mid-season as this is simply part of "achieving our goals." over time, even small amounts of fatigue can snowball into larger problems if you're not careful. Tune in to learn how you can stay on top of managing this important trend.

Coach Patrick helps you to create a clear review of your performance for near-term gains in your season. Don’t “throw away” any of the early events; even if you didn’t nail the taper or show up 100% prepared. There are always good lessons learned that can help you improve your execution and preparation over the course of the season.  Talking points include:  Race Type & Conditions Equipment Evaluation Fitness Evaluation Strategy Evalulation Reminder to Review Before the Next Race!