This week, we’re diving deep into protein intake! Discussing how much you really need, which sources are best, and how to get it right for your training goals. Andrew is joined by Advanced Sports Dietitian Taryn Richardson to unpack the science behind protein and its crucial role in athletic performance. Together, they explore how to adjust protein intake for different workouts, the pros and cons of various protein types, and how to seamlessly add more protein to your daily meals and snacks. Taryn also shares her insights on common protein myths, unnecessary supplements, and the biggest mistakes athletes make. Every athlete’s needs are unique, but this episode will give you the tools to fine-tune your nutrition for peak performance.

Every TriDot workout includes a built-in warm-up, but are you actually doing it? This week, Vanessa is joined by Coaches Brady Hoover and Brandy Ramirez to discover why warming up is essential before every session. They’ll break down how to properly incorporate warm-ups into your TriDot training, share practical tips for swimming, biking, and running, and explain the difference between dynamic and static stretching so you’re fully prepared to tackle the main set of your workout. By the end of this episode, you’ll be rethinking your pre-workout routine and (hopefully) never skipping a warm-up again.

Do you ever wonder why you're doing a certain workout, not just how? This week Coach Matt Sommer joins the podcast to break down some of the most effective bike workouts to help you train smarter, not just harder. We are tackling short and hard bike sessions: 30-30s, 30-90s, Power Builders, Power Intervals, stamina, and more! Coach Matt explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive "unicorn," understanding the why behind your TriDot workout might be the edge you've been missing.

In this special TriDot and RunDot crossover episode, Andrew and Carrie are joined by Predictive Fitness CEO Jeff Booher.  The three of them explore how TriDot and RunDot are revolutionizing training for triathletes and runners. Jeff shares his journey as both an athlete and coach; explaining how his own athletic ambitions inspired the tech breakthroughs that power TriDot & RunDot. Jeff explains the role AI plays in endurance training and breaks down the four phases of training design. We'll meet the purpose-built FitLogic Intelligence Engine that sets TriDot and RunDot apart from other "AI" training platforms; And learn more about the role of a human coach in the modern sporting landscape.  Packed with insights and personal stories, this episode will leave you inspired and convinced that FitLogic, TriDot, and RunDot are game-changers in endurance training.

A bike helmet is more than just gear, it's a non-negotiable for every triathlete. In this episode, Andrew is joined by Mike Buenting, Sports Marketing Manager at Rudy Project North America, to break down everything you need to know about helmets. From how they're made and how long they last, to whether built-in visors are worth it and if certain helmets really are faster (or safer), no question is off-limits. Do you need multiple helmets? Are some styles better for racing vs. training? Tune in and get the expert insights you need to confidently choose your next helmet.

Do you ever wonder why you're doing a certain workout, not just how? This week Vanessa Ronksley and Coach Ryan Tibball break down some of the most effective run workouts to help you train smarter, not just harder. We are starting with quality run sessions. Ryan and Vanessa dig into MAV Shuttles, Fartleks, Intervals, Threshold Repeats, and more! Explaining the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive running "unicorn," understanding the why behind your TriDot workout might be the edge you've been missing.

“The finish line is not a final destination, but a breathtaking view that fuels the next journey.” In this episode, Coach Stephen Horan celebrates a major milestone: completing his 20th IRONMAN. With over 15 years of endurance racing Stephen takes time to reflect on the lessons learned from each finish line. From the power of community in training, to embracing pressure as a privilege, and finding strength through adversity, Stephen shares personal stories and hard-earned insights that go beyond the race course. Whether you're an athlete, a goal-setter, or simply seeking motivation, this episode will leave you inspired to chase your own next finish line.

Transitions can make or break your race, and changing between sports are often where valuable seconds slip away. In this episode, we dig deep into the ins and outs of T2 with Coaches Elizabeth James and Ben Sommerville. From getting your legs ready for a run while wrapping up your ride and finding your transition spot fast to practicing the sequence of changing your gear quickly and what amenities the coaches recommend you use or skip in the transition area, Ben and Elizabeth share practical tips and real-world strategies to streamline your next race. Plus, enjoy some unforgettable stories from their own triathlon journeys. Whether you're a first-timer or a seasoned racer, this episode will help you move from biking to running like a pro.

Transitions can make or break your race, and Transition 1 is often where valuable seconds slip away. In this episode, we take a deep dive into the ins and outs of T1 with Coaches Jeff Raines and Jenn Reinhart. From sighting the swim exit and navigating the chaos of the transition area, to smart gear staging and finding your bike fast, they share practical tips and real-world strategies to streamline your next race. Plus, enjoy some unforgettable stories from their own triathlon journeys. Whether you're a first-timer or a seasoned racer, this episode will help you move from swim to bike like a pro.

They say breakfast is the most important meal of the day, and on race day it's absolutely crucial. In this episode, we hear from 8 different triathlon coaches to see exactly what they eat before toeing the start line. From short course sprints to long course endurance events, we dive into how fueling strategies change and why topping off glycogen stores can make or break your performance. Whether it's oatmeal, bagels, fruit, or electrolytes, you'll get practical tips and fresh ideas to dial in your own race-morning nutrition.