Endurance Nation Triathlon Podcast

Coach Patrick breaks down how Endurance Nation members think about managing their taper for a 70.3 distance triathlon. He talked about the three things that can get in the way as you go through the process of preparing for a race: the mental freak out, the physical strain that just kind of manifests itself on your body, and the general fear of missing workouts. The last point was the most important: crafting that race plan.

Join Coach Patrick for a special member interview with Rob Tune after his sub-four marathon in his for Ironman.  Rob is an energetic racing enthusiast who discovered triathlon in 2019, and hasn't looked back since.  Tune in to learn how he overcame an early-season run energy and executed a killer bike. 

Special guest Mark Paveley from Mallorca Cycling Tours joins Coach Patrick to talk preparations for the 2022 cycling camp. Our annual trip to the island of Mallorca has been a huge highlight community. There's nothing quite like riding a bike in paradise, and this is about as close as you will come in your present life. We only have five slots left, so be sure to visit our camp website and see if you'd like to join us: www.mile18inc.com/mallorca-cycling-camp-open/  You can watch the video version of the interview online here: https://youtu.be/AX-Eop96BNY

Coach Patrick reveals his top secret hack for keeping track of all the changes he makes to his training and racing gear. As an endurance athlete, you are juggling hundreds of different data points daily. Being able to access critical information on demand, when you need it most, is a game changer. Follow Patrick's guidance to use your smartphone as the repository for all of the changes and decisions you are making across the course of a season. 

This week Coach Patrick welcomes special guest Jeremiah Bishop (Instagram) to discuss the Alpine Loop Gran Fondo happening September 26, 2001 [bikereg]. You'll not only hear about the course, you'll learn: - Why you should never leave your bike next to a Bud Light can - How to make a "Fondo Fizz" (I want one) - The right type of gear for the 110-mile Alpine Loop route Oh, and you'll have a blast. Endurance Nation will be on site at the 2021 ALGF. We'll do a Friday recon ride as part of a weekend of adventure...you should join us Sept 24 to 26! Join Endurance Nation for the Weekend! Full details on how you can join us for this weekend of cycling fun are online here: https://www.mile18inc.com/2021-alpine-gf-gathering/  This is another installment of the  Endurance Nation (www.endurancenation.us) endurance podcast series.  Additional Links and Resources: Alpine Loop Gran Fondo Vegan Cyclist Video Review Another Video Interview Thanks for listening to this Endurance Nation podcast...find more online here. Prefe

Coach Patrick continues our exploration of Habits and Race Execution. Inspired by the Olympics, Patrick talks about Habits that can help you Pre-Race and within the Race as well. Topics covered include using your smartphone reminders as a checklist tool, music selection, race day mantras, default rules by race situation, and manipulating your mindset timeline within the race.

Coach Patrick shares out some of Team Endurance Nation’s top transition tips. No matter what your ability is, we can all be faster on the logistical side of racing. This is free speed, and done right it can keep you on course and energized about your performance. Tune in to learn about ordering materials, offloading them, and the top-secret Endurance Nation “go" bag.

Coach Patrick breaks down the process of heat adaptation and the associated habits that can help you. Thanks to some insightful information from Dr. Stacy Sims (online here), we can talk specifics by gender. Learn how you can maximize the effects of your heat adaptation work.

Coach Patrick breaks down the value of off road running and why you should consider running off-road when it fits into your program - or at the end of the season. Here are the key talking points.  Running Fitness Building Blocks: Intensity vs Duration Value of Consistent, Easy Running Off-Road 3-Dimensional Running Pace Changes for Terrain Avoiding the Strava Segment Trap

Coach Patrick interviews long-time teammate, Nam Lam, on his first Kona Qualification at Ironman Coeur d’Alene. Conditions were brutally hot, but Nam used the fitness and confidence he built racing at IM Tulsa earlier in the year to run down the competition. Nam shares the challenges and strategies he used to stay on track over the pandemic. Tune in to laugh and be inspired! 

Coach Patrick covers some of the most effective ways to mitigate the costs associated with training in the heat - and still reap all of the benefits. If you have been struggling with the heat, see if any one of these five tips can make a difference for you! Train earlier in the day to avoid the peak temperature periods. Do so strategically to hopefully still be able to get enough sleep.  Reduce the effort by using your heart rate monitor as the training guide instead of just power or pace. This will allow you to keep your effort consistent and put bigger pieces of work together without accumulating too much stress. Optimize your setup for frequent and early access to fluids that have electrolytes. Whether that's gas stations or outfitting / retrofitting your car to be a mobile aid station if needed. Consider targeting cooler weather races where you have the opportunity to bring your heat acclimatization to the event and use it strategically to outperform the competition. Be sure to write down your lessons le

In this brief in between episode, Coach Patrick discusses the value of organizing your races in small clusters for better outcomes. The more intentional you can be with the structure of your season, the better outcomes you can expect to earn.   Being able to use a single base training build-up repeatedly instead of having to repeat the cycle over and over again. Capturing rapid learning opportunities to get better at decision-making for success and race day Increase familiarity with race day setup and better execution as a result

Coach Patrick reviews the progress of the Habit Project for athletes who have downloaded the free resource and are working to make improvements. Mid-season is a time for reflection and adjustment. In this talk Patrick discusses Unconscious and Conscious Habits, and how you can stack them to create sustainable, effective change. Learn more and get the free download here: https://www.endurancenation.us/habits

Mastering your performance in hot conditions usually takes a great deal of trial and error. It’s hard to predict how your body will respond without actually putting your body to work in extreme conditions. All safety considerations aside, here are five different aspects of exercising in the heat that can help endurance athletes.    Being flexible with your nutrition to incorporate more fluids Having extra no salt on hand to be able to process those additional fluids as needed Using strategic items such as shade or ice at 8 stations to strategically reduce your heart rate Triathletes can make the most out of having sponges available on the Run course to wipe their skin and help conduct more energy out of their bodies into the atmosphere (especially in the humidity) Don't stay at a steady speed all the time, take advantage of mini-breaks to get your heart rate down and recover before the next effort.

Coach Patrick covers the logistics and key steps to planning an adventure with your bike while getting in some serious volume. Great adventures are built on the fundamentals of safety and fun. Key points covered include planning the route, accounting for rider safety, managing hydration and calorie needs, and a few bonus items. Don’t head out for that next “big” ride without making sure you’ve thought through everything. You’ll be more prepared and have a much better time, promise!

Coach Patrick covers four key reasons why using a heart rate cap, or ceiling is a very effective way to minimize the effect of extreme heat on your race performance.  This process begins in training and then, with experience, transfers over to race day. Key reasons for a Heart Rate Cap include:  Avoiding spikes. Understanding the balance between Power and Pace versus Heart Rate. Preventing low points / ebbs in your performance when you back off too much.  Keeping you honest allows you to save your energy for the end of the day.  

At the end of every month, Coach Patrick discusses key questions that have been asked and/or covered inside Endurance Nation. Participants in the live call also have the opportunity to ask Coach Patrick their most burning (see what I did there?) questions. This month topics included:     Three tips to manage your heat training: pre-load hydration, better route planning (loops), and improved recovery.  Desendervals question from Anna Clothing decisions in the heat: arm coolers and buffs or no?  Summer maintenance plan for flexibility and fitness maintenance.

Coach Patrick kicks off with a story about the Boston Marathon. You know, the one where the BAA gave participants the opportunity to defer due to the projected extreme temperatures? You don’t have to be like the obstinate competitors who forced their way through the first 13.1 miles in defiance of weather experts everywhere. Here are some options for you to find speed despite the conditions:    You want to use your heart rate in your race simulation to capture your existing data so you can make better decisions   Create event-based targets for your heart rate numbers to allow you to race properly    There are  four different variables you need to pay attention to:  timing (early versus late)  terrain (hilly vs flat, elevation vs sea level) conditions (hot versus cold, windy versus calm, etc.) your sport modality (swimming vs. running vs. cycling) 

Coach Patrick interviews Jon Thornham from FloCycles on the secret sauce that helps FLO make cyclists faster and passionate brand advocates. The equation is simple - help cyclists around the globe get faster without breaking the bank. The magic lies in the execution and work ethic that keep FLO in that sweet spot of quality and value.    Jon dishes on the origin of FLO, why they chose a Direct-to-Consumer model, how they have handled the industry pivot to disc brakes, the value of the FLO podcast, and their core values around giving back. Hard not to like FLO even more after this great conversation!  Find FLO online here:  www.flocycling.com Faster Podcast Bike for a Kid One Wheel, One Tree

In this update Coach Patrick Highlight the importance of avoiding the typical traps associated with followings and using data as a sole metric for performance. Endurance athletes build significant momentum by tracking training trends, the data alone doesn't capture the important elements required to be successful across a season or many seasons. Tune in to learn how you can continue to progress but with significantly greater positive energy. Watch the full episode on our YouTube channel: www.youtube.com/endurancenation