Givin It A Tri - Balancing Life 1 Mile At A Time

Building Strength for Endurance: A Guide for Runners, Cyclists, and Triathletes

FREE 4 WEEK PLAN AVAILABLE HERE
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4 Week Plan Available On Training Peaks
https://www.trainingpeaks.com/training-plans/other/tp-559031/4-week-strength-for-endurance-athletes-2025-w-pdf

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Quick talk on my 4 year anniversary of starting a YouTube channel where I started to document my journey in Endurance Sports. 

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Alright everyone, settle in, because we've got a fantastic guest joining us on the podcast today! I am absolutely thrilled to introduce you to an athlete who has been on an incredible journey over the past 10 months.
She's someone who has embraced the challenge, put in the work, and seen some remarkable results. In just under a year of being coached, she's not only completed a half marathon – a significant accomplishment in itself – but she's also recently tackled and conquered her first ever 50k distance! That's right, a 50-kilometer ultra-marathon!
Her dedication, perseverance, and willingness to push her limits are truly inspiring. She's a testament to what can be achieved with consistent effort and guidance

The Forgotten Forest Awaits:

Deep in the heart of Roosevelt Forest, where the trails whisper secrets and the trees stand as silent sentinels, an endurance challenge like no other awaits. Some say the forest was forgotten—but for those who run here, it’s anything but. The Forgotten Forest 9-Hour Ultra isn’t just about logging miles—it’s about testing your limits, supporting your fellow runners, and soaking in the beauty of the trails.
The event runs from 8:30 AM to 5:30 PM on a well-marked single and double-track loop with approximately 131 feet of elevation gain per lap.
All racers, runners, joggers, hikers, and walkers are welcome to participate, this is an excellent race for those looking to achieve a new personal best, tackle a 50k or more, or as a training run for a longer run later in the season.

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Marathon Festival Recap! Join us as we break down all the excitement from the weekend, including a deep dive into the numbers from our half marathon race. Gear up for data-driven insights!

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Shore2Shore 50k and Review w/ Coach Ryan from www.runningape.com

Shore2Shore 50k a point to point race on the entirety of  Suffolk County Long Island Greenbelt Trail .  Roughly   1200ft of elevation for the 50k and far less for the 25. Most of the climbing is done in the northern  10 miles of the course.  There is a solid mixture of trail, roads, road crossings and bike path. www.happilyrunning.com

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Podcast Episode: 80/20 Training Changed The Game 

Welcome back to Givin It A Tri the podcast where we dive deep into the world of endurance sports and training! I’m your host, Coach Ken and today, we're going to explore a game-changing approach to training known as the 80/20 method. Whether you're a seasoned athlete or just starting your endurance journey, this episode will provide valuable insights and tips to optimize your training regimen.
Thanks for tuning in, video on YOUTube, or search Givin It A Tri in your on your favorite platform

https://www.8020endurance.com/

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Welcome to Coffee w/ Coach!

We dive into some Q&A from listeners and local athletes. 

Some Topics Include: 

My running and history of Run races

The RunGap APP

Update on my Training and Racing

Garming Training Status Questions

Influencers vs Scientific Studies - ELITE BEST PRACTICES

Data - Paralysis by Analysis

Focus inputs not the outputs

Execution of workout not the outcome

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This episode we dive into goal setting with Endurance Sports using a few sound techniques such as:

-Using the SMART Method

-Discuss Goals / Anti Goals/ and Collateral Damage

-Decision Making

-Outcome/Performance/Process Goals

-Vision and Manifesting

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The Strength of Endurance

 I talk about the sacrifices that were had in Endurance sports, but also the priceless return on your investment you can get during the journey. 

SACRIFICE -  an act of giving up something valued for the sake of something else regarded as more important or worthy.

Endurance training—think running, cycling, swimming, or any activity that gets you huffing and puffing for a while—does more than just make your body tougher. It’s a serious workout for your brain too. Here’s what you gain mentally from sticking with it:

Self induced stress
Stress and Anxiety Reduction: When you’re pushing through a long run or ride, your body pumps out endorphins—those feel-good chemicals that act like natural painkillers. Studies show this can lower cortisol (the stress hormone) levels, leaving you calmer. People who do regular endurance exercise often report feeling less anxious over time, like their brain gets better at shrugging off life’s nonsense.


Improved Mood: That endorphin hit doesn’t just chill you out—it can lift you up too. Research ties endurance training to lower rates of depression. It’s not a cure-all, but it’s like giving your brain a steady drip of optimism. Plus, the rhythm of something like running can almost be meditative, helping you zone out the gloom.


Better Focus and Cognitive Sharpness: Your brain loves oxygen, and endurance work floods it with more blood flow. Over time, this boosts memory and concentration. Studies on aerobic exercise show it can even grow the hippocampus—that’s the part of your brain handling learning and recall. So, you’re not just running circles around the track; you’re sharpening your mind too.


Resilience and Grit: There’s something about grinding through mile 10 or lap 50 that teaches you to handle discomfort. Psychologically, it builds mental toughness. You learn to push past “I can’t” and that spills over into everyday life—deadlines, arguments, whatever. It’s like training your willpower muscle.


Confidence Boost: Finishing a long session, especially one you didn’t think you could, feels like a win. That sense of accomplishment stacks up, making you feel more capable overall. It’s not just physical—it’s your brain telling you, “Yeah, I’ve got this.”


Better Sleep: Endurance training tires you out in a good way. Research shows it can help you fall asleep faster and sleep deeper, which is huge for mental clarity. A rested brain is a happier, less cranky brain.



The catch? You’ve got to keep at it. The mental gains don’t come from one heroic 5K—they build with consistency. Start small if you’re new; even 20-30 minutes a few times a week can kick things off. Overdo it, though, and you might stress your system, which can backfire mentally—think burnout or irritability. Balance is key. MORE IS NOT BETTER - FIND YOUR BALANCE

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This episode Coach Ken deep dives in on the BIG blocks that need to be done by new or newer endurance athletes. Mental mindset tips and more!

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