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In this episode, we discuss the benefits of triathlon clubs and why folks might want to join one.

Chris shares the excitingly high number of new athletes at the club she runs, the Valley Shore YMCA Triathlon Club, and we talk about what clubs typically offer for athletes, especially newer athletes, such as:

-Organized workouts with coaches

-A mentorship program

-Various clinics

-A sense of family, community, and accountability

Thinking about joining a triathlon club in your area? Do it!! You can check out the USAT website at https://member.usatriathlon.org/find-a-club, or ask around at your local run shops, bike shops, and gyms.

Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha

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In this episode, we discuss the potential changes to Ironman's draft zone, from 12 meters to 20 meters.

We chat about what the professional triathletes think about this, what the ramifications could be, and how Ironman handles change and their business in general when it comes to including professional athletes and their opinions.

Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha

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In this episode, we catch up a bit after our holiday break and share some stories - Dina's trip to CT, some bizarre stuff Chris has seen while out running, Dina's 100x100 swim and Chris's 108 sun salutations challenges, and a surprise event that happened to Chris.

We also touch on "staying in your own lane." It can be very easy, especially at the start of the year when we might be trying something new or restarting a hobby, to compare ourselves to either those around us or past versions of ourselves. We discuss the importance of sticking to our own plan, our own pace, and where we are right now in OUR chapter, not anyone else's.

Happy New Year!

Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha

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We shoot the breeze in this episode on a variety of topics today:

-Christmas cookie baking

-Chris's new bike fit

-Different breathing patterns in the pool

-T100 and Ironman recent news

-Training-related Christmas presents

We hope everyone has a safe and excellent holiday season!

Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha

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In this episode, we talk about how to moderate training during the off-season, when training structure is loose and baked goods are abundant.

We discuss the all-or-nothing mindset, how to choose whether to do a workout or skip it, reviewing priorities during the holiday season, looking at the big picture and your goals next year, and more!

Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha

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In this episode, we take strength training back to the basics. We go over six foundational movement patterns:

-Squat

-Lunge

-Hip hinge

-Push

-Pull

-Carry/core

For each of these, we give examples of a super beginner bodyweight exercise, a slight progression, and another slight progression above that.

We hope this helps athletes get started in the gym with the fundamentals, and that it takes some of the struggle and feeling overwhelmed out of the picture!

Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha

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Today, we speak with a special guest, Karen Mastella, who recently participated in Trek Travel's coast-to-coast bike adventure from Portland, Oregon to Portland, Maine!

The journey took 47 days, covered 15 states, and averaged around 88 miles of cycling per day with the longest ride being 127 miles.

Karen shares all about her journey - the training, the hardest parts, the mental struggles, the most fun and epic days, the stellar weather, the steep mountain passes, the friends she made, what she learned about herself and her own toughness, and much, much more!

You can find Karen on Instagram @bike4thelove. Thank you so much, Karen, for coming on and sharing your journey!

Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha

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In this episode, we discuss supplements in light of a recent Consumer Reports article that supposedly revealed dangerously high levels of lead in many popular protein powders.

We discuss the fact that supplements are currently NOT regulated by the FDA, what's best to look for in supplements as an athlete as far as third party certifications, and whether or not supplements are actually worth the investment.

We also touch on the results of the Ironman 70.3 World Championships and the comeback of the athletes who struggled in Kona.

Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha

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In light of the recent time change, today we discuss running safety as we get into the time of year when many of us might be running in the dark. 

We give tips on how to be SEEN, be ALERT, and be PROTECTED, in terms of apparel, lights, cars, animals, and much more.

Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha

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In this episode, we recap a race...for Dina! Throughout over a year of dealing with the ramifications of her initial bone stress injury, she's finally been able to train for a race, and her first trail race at that!

Dina recaps the race, discusses her preparation and how surprisingly great she felt during the race, and talks about what it has meant to work through this injury and (maybe?) finally be back to racing.

Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha