In this episode, we sit down with Sonni Dyer, one of the most accomplished coaches in collegiate triathlon, to unpack what it takes to build athletes, teams, and a lasting culture of excellence.

Sonni shares his journey into endurance sports, the story behind building a successful triathlon program at Queens University, and the coaching lessons he has learned along the way. We talk about athlete development, team culture, balancing data with intuition, adapting training when life gets messy, and why recovery is often the missing piece in performance.

We also explore how triathlon has evolved, what keeps athletes motivated through hard seasons, and how finding your “why” can shape not only your racing, but your life.

A great episode for triathletes, coaches, and anyone interested in the deeper side of endurance performance.

00:00 Sunny Dyer's Journey into Endurance Sports

07:02 Building a Successful Triathlon Program at Queens University

11:21 The Role of Team Culture in Athlete Development

16:51 Balancing Data and Intuition in Training

26:31 Adapting Training Plans for Real-Life Challenges

34:29 Understanding Recovery and Its Importance

40:55 The Evolution of Triathlon as a Sport

54:34 Finding Your Why in Triathlon

01:00:14 Lessons Learned as a Coach

01:09:27 Quickfire Questions with Sunny Dyer