Summary:

This episode, the first of a two-part series, features Coach Justin and Coach Katie discuss the concept of periodized training, emphasizing the importance of planning and structuring training throughout the year. They break down the macro, meso, and micro cycles of training, explaining how each phase contributes to an athlete's overall performance. The conversation also touches on personal training approaches, the significance of flexibility in training plans, and the various phases of a training plan, including base building and strength training. 

Takeaways:

• Periodized training involves planning out your year for races and goals.
• Macro cycles represent the annual training plan, while meso and micro cycles focus on shorter blocks and weekly workouts.
• Base training is crucial for building a strong foundation before focusing on specific race training.
• Flexibility in training plans is essential to accommodate life changes and athlete needs.
• Strength training should be integrated into the training plan to address weaknesses and improve performance.
• Athletes should consider their current fitness level when determining the duration of their base training.
• Cross-training can be beneficial during the base period to reduce impact while maintaining fitness.
• Training plans should be viewed as living documents that can be adjusted as needed.
• Coaches and athletes should communicate regularly to ensure training plans align with goals and current conditions.
• Experimentation with different training strategies can lead to improved performance and understanding of one's body. Strength training is crucial during the base phase.
• Cross-training can enhance cardiovascular fitness without specific running focus.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]

Summary:

In this episode, Coach Justin and Coach Katie discuss the role of speed work in endurance training, particularly for athletes focused on long-distance events like marathons and triathlons. They explore the benefits of incorporating speed work into training regimens, the importance of recovery, and how to safely integrate speed training without increasing injury risk. The conversation also touches on the mental aspects of training, the pressures athletes face, and the value of variety in training to maintain motivation and performance. Ultimately, they emphasize the importance of finding joy in training and being open to different approaches to enhance overall athletic performance.

Takeaways:

• Speed work can rejuvenate an athlete's training routine.
• Incorporating speed work can improve overall endurance performance.
• Recovery is crucial when integrating speed training into a regimen.
• Intervals should be defined with clear recovery periods for effectiveness.
• Varying training paces can prevent stagnation and improve performance.
• Hill sprints can be a safer alternative to track speed work.
• Mental resets can enhance motivation and performance in endurance sports.
• External pressures can negatively impact an athlete's enjoyment of the sport.
• Finding joy in different training methods can lead to better outcomes.
• It's important to listen to your body and adjust training accordingly.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]

Summary

In this episode, Coach Justin and Coach Katie continue the conversation from last week where they dove into the critical topic of hydration for endurance athletes. For this episode, they discuss the role of caffeine in hydration strategies and how dehydration can affect nutrient absorption. The conversation also covers the benefits of electrolyte preloading before races and emphasizes the need for athletes to train their gut to optimize performance. Throughout the discussion, practical tips and personal experiences are shared to help athletes develop effective hydration and nutrition strategies for their training and races.

Takeaways

• Caffeine can act as a diuretic, but moderate consumption is generally fine.
• Dehydration can significantly impact nutrient absorption and performance.
• Electrolyte preloading can be beneficial before races, especially in hot conditions.
• Training the gut is essential for optimal nutrient absorption during races.
• Hydration strategies should be practiced well in advance of race day.
• Understanding individual hydration needs is key to performance.
• Consulting with a sports dietitian can provide personalized nutrition strategies.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]

Summary

In this episode, Coach Justin and Coach Katie delve into the critical topic of hydration for endurance athletes. They explore the importance of electrolytes, particularly sodium, and how they impact athletic performance. The conversation covers hydration strategies, the risks of hyponatremia, and practical tips for calculating fluid needs during exercise. The role of sugar in facilitating electrolyte absorption is also discussed, emphasizing the need for a balanced approach to hydration. Listeners will gain insights into daily hydration practices and how to create effective electrolyte solutions at home. 

Takeaways

• Hydration is crucial for athletic performance.
• Electrolytes, especially sodium, play a key role in hydration.
• Athletes have different hydration needs compared to the general population.
• Calculating fluid loss during exercise can help tailor hydration strategies.
• Sugar can aid in the absorption of electrolytes.
• Hyponatremia is a serious risk for athletes who overhydrate with water alone.
• Understanding the balance of electrolytes is essential for performance.
• Daily hydration can be enhanced with electrolyte mixes.
• Creating your own electrolyte solutions can be cost-effective.
• Moderation is key when consuming sugar and electrolytes. Spreading out hydration and nutrition helps with absorption.
• Sodium loss varies among individuals; understanding your level is crucial.
• Sweat sodium patches can help determine sodium loss during exercise.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]

Summary
In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie discuss the challenges of training within time constraints. They explore the balance between life demands and training commitments, emphasizing the importance of planning and scheduling workouts. The conversation highlights the significance of quality over quantity in training, the role of recovery, and the psychological aspects of pushing oneself in workouts. They also address the pressures of social media and the need for athletes to focus on their individual goals rather than comparisons. The episode concludes with practical tips for structuring workouts and the importance of communication with coaches.

Takeaways

• The mind may be willing, but time constraints can limit training.
• Balancing life demands with training is crucial for success.
• Effective planning and scheduling can help manage training time.
• Quality workouts can be more beneficial than sheer volume.
• Recovery is essential for performance and should not be neglected.
• Understanding the relationship between volume and intensity is key.
• Psychological barriers can hinder performance; athletes must push past them.
• Social media can create unrealistic expectations for training volume.
• Key workouts should be prioritized for time-constrained athletes.
• Adjusting goals may be necessary based on time availability.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]

Summary:
In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie discuss the challenges athletes face when their mental determination clashes with physical limitations. They explore how to create tailored training plans that accommodate individual needs, especially for those dealing with injuries or time constraints. The conversation emphasizes the importance of recovery, body awareness, and the role of cross-training in maintaining fitness. They also touch on the significance of biomechanics in preventing injuries and the impact of technology on training.

Takeaways:

The mind may be willing, but the body often has limitations.
Tailoring training plans to individual needs is crucial for success.
Recovery is just as important as training volume.
Body awareness can help prevent injuries during training.
Time constraints can significantly impact training effectiveness.
Cross-training can be a valuable tool for injured athletes.
Biomechanics play a key role in injury prevention.
Technology should enhance, not dictate, training efforts.
Engaging with the community can provide support and motivation.
Finding joy in workouts is essential for long-term commitment.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]

Summary

In this episode of the Endurance Athlete Journey Podcast, Coaches Justin and Katie discuss the challenges of training while managing injuries, particularly focusing on Achilles issues. Justin shares his personal experiences with various injuries and the mental struggle of balancing training goals with physical limitations. The conversation also touches on the recent Ironman experience, the unexpected opportunity for a free race registration, and the importance of faith in decision-making. They explore strategies for cross-training, injury management, and the significance of listening to one's body during training.

Takeaways

• Managing injuries is a complex journey for athletes.
• Listening to your body is crucial in training.
• Cross-training can help maintain fitness while recovering.
• Mental struggles often accompany physical injuries.
• Opportunities in racing can arise unexpectedly.
• Faith can play a role in training decisions.
• Injury management requires patience and strategy.
• Building strength in one area can benefit overall performance.
• It's important to have a support system during recovery.
• Adjusting training plans is necessary for long-term success.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]

Summary:

In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the importance of protein for endurance athletes. They discuss the basics of protein, how to evaluate protein sources, and the specific protein needs for athletes. The conversation also covers the timing of protein intake, the differences between animal and plant protein sources, and practical tips for increasing protein consumption in daily meals. The episode concludes with insights on protein intake during endurance training and the importance of a balanced diet.

Takeaways:

• Protein is essential for muscle recovery and overall health.
• Endurance athletes require more protein than sedentary individuals.
• Not all protein sources are created equal; evaluate based on amino acid content.
• Timing of protein intake is important, but not as critical as carbohydrates.
• Animal proteins generally provide all essential amino acids, while plant proteins may lack some.
• Protein can be fortified in meals, such as adding it to oatmeal or smoothies.
• Breakfast is often low in protein; consider high-protein options.
• Protein powders can be a convenient way to increase intake, but should not replace whole foods.
• Cravings for protein-rich foods can indicate a need for more protein in the diet.
• A balanced diet with a variety of protein sources is key for optimal performance. 

Katie created a blog article on this topic as well which covers all of the info in the podcast and more. Check it out at this link: https://www.fuel2run.com/post/the-protein-paradigm-in-endurance-sports

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]

Episode Summary:

In this episode of Coach's Corner, Coaches Justin and Katie discuss the challenges faced after completing a marathon, including physical recovery, emotional struggles, and the importance of finding motivation to train again. They share personal experiences and insights on how to navigate the post-race blues, the significance of reflection, and the role of support in the recovery process. The conversation emphasizes the need to be kind to oneself during this time and explores the idea of exploring new opportunities in training.

Episode Takeaways

• Post-marathon recovery can be challenging both physically and emotionally.
• Many athletes experience a lack of motivation after completing a significant race.
• It's important to listen to your body and take necessary recovery time.
• Finding a supportive community or mentor can help during recovery.
• Reflection on past races can provide valuable insights for future training.
• Building back fitness should be approached gradually and with patience.
• Setting new goals can help reignite motivation after a race.
• It's essential to focus on the process rather than just the outcome.
• Exploring different training methods can provide a refreshing change.
• Self-talk plays a crucial role in maintaining a positive mindset during recovery.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]

In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie delve into the critical topic of heat training for endurance athletes. They discuss the physiological effects of heat on the body, the importance of hydration and electrolyte balance, and the individual factors that influence heat tolerance. The conversation emphasizes the need for acclimatization, adjusting training expectations, and recognizing the risks associated with heat training, including heat-related illnesses. 

Listeners are provided with practical strategies for safely training in hot conditions and optimizing performance during the summer months. In this conversation, Coaches Katie and Justin delve into the critical aspects of hydration and heat acclimation for athletes. They discuss the importance of electrolytes, effective hydration strategies during training, and the mental challenges posed by heat. The coaches emphasize the need for athletes to adjust their expectations and training plans when facing high temperatures, as well as the benefits of heat training for performance enhancement. They also share practical tips for managing hydration and cooling strategies during workouts. 

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]