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 workouts to help you train smarter, not just harder. We are tackling bike to run sessions: bike-run bricks, zone 2 runs off the bike, split zone runs off the bike, the longer race rehearsal bricks 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.

Most training platforms were built backwards. They started with what was easy to measure, layered features on top, and ended up with something that looks like training technology but is not actually training intelligence. In this opening episode of the First Principles of Training Intelligence series, Jeff Booher joins Andrew and Carrie to make the architectural case for a different way of building training technology. He walks through the ten credentialed coaches thought experiment, the five categories of training platforms, and the warehouse-to-hospital argument for why training intelligence cannot be retrofitted. It is the episode every other episode in this series will build on. Full technical breakdown at FitLogic.tech.

Some training days feel effortless, while others feel nearly impossible, and that’s completely normal. This week, Coach Ryan Tibball joins the podcast to break down what athletes should expect to feel during both the development and race prep phases of training. From everyday tiredness to true fatigue, Ryan explains why it’s critical to understand the difference and how to spot the red flags that tell you when to push forward and when to back off. He also dives into how to approach training with new zones, why adaptation takes time and patience, and how to build into those efforts without overreaching. Whether you’re developing your base or sharpening for race day, this episode is packed with practical insights to help you train smarter through every phase.

Today's episode tackles a "weighty" topic: a triathlete's relationship with their body weight. How do you know what weight is optimal for you? Is leaner better? Is there an ideal “race weight” you should strive for? Should you measure body fat percentage and know your BMI in addition to information from a standard scale? Dr. Krista Austin and Advanced Sports Dietician Taryn Richardson answer these questions and more! Krista and Taryn help you identify areas of improvement by discussing weight from a health and performance perspective.

The new TriDot app might feel like magic but behind it is the TriDot Innovation Team making it all happen. This week, Dr. B.J. Leeper and Coach Ken Presutti join the podcast to pull back the curtain on everything new and improved in the latest version of TriDot. Both athletes and coaches, B.J. and Ken bring a unique perspective as they walk us through the updated app experience, what to look for before, during, and after each workout. They also decode the powerful (and sometimes mysterious) graphs, explaining what they actually mean and how you can use that data to train smarter. Already using TriDot? You’ll pick up practical tips and hidden features. Not using it yet? This episode might be the nudge you need to download the app and see what it can do for your training.

A full-distance triathlon is no small undertaking, it’s one of the most demanding challenges in endurance sports, requiring serious time, discipline, and mental grit. But for those willing to commit, the payoff is extraordinary. In this episode, legendary Coach Kurt Madden joins us to break down exactly what it takes to cross your first 140.6 finish line. From building your ideal support team (coaches, training partners, medics, and even bike mechanics) to choosing the right gear for both performance and comfort, Kurt shares practical, hard-earned advice every aspiring Ironman needs. We also dive into the power of smart planning: structuring your training calendar well in advance, understanding the value of professional coaching, and strengthening your mental game to stay focused (and adapt) when it matters most. With 53 full-distance finishes (and counting), Kurt brings unmatched experience and insight. This episode is packed with actionable tips to help you train smarter, race stronger, and achieve your biggest endurance goals.

70.3 grueling miles of swimming, biking, and running can feel intimidating, but it’s absolutely within reach. Fresh off his 12th 70.3 finish, Coach Ryan Tibball joins the podcast to share practical, proven tips for tackling your first (or next) middle distance event. Built around the mantra “nothing new on race day,” this episode dives into what you can dial in well ahead of time from choosing the right race and building a strong support system to studying the all-important athlete guide. In a distance where pacing and nutrition can make or break your day, preparation is everything. Learn how to practice your race-day strategy so there are no surprises when it matters most. Consistency is the real secret to success in a 70.3. Start your season with this episode, apply these insights to your training, and set yourself up to cross the finish line ready to celebrate everything you’ve accomplished.

What happens when the swim, the first leg of your race, gets cancelled? Fresh off their experience at IRONMAN 70.3 Little Elm, coaches Julie McPhilomy and Tony Washington dive into the reality behind a scenario some athletes dream about…and others dread. From unexpected changes in pre-race fueling to the mental shift required on race morning, they unpack how a cancelled swim can throw off your rhythm, emotions, and overall race strategy. They also break down the practical side: how pacing on the bike needs to adjust, what logistical challenges arise, and how to stay adaptable when race day doesn’t go as planned. With a mix of expert insight and personal stories Julie and Tony explore what really happens when the race you trained for suddenly changes and how to handle it like a pro.

The sprint triathlon may be the shortest distance in the sport, but for many athletes it can feel like the toughest and it definitely hurts the most! To help you race smarter (and hurt a little less), Coach Ben Sommerville joins us this week with eight practical tips to prepare for your next sprint triathlon. From having a solid race-morning plan (yes, including parking), to knowing the course, understanding the rules, and pacing your effort, this episode covers the details that can make or break your race. Whether you’re lining up for your first sprint or you’re a seasoned racer looking to sharpen your strategy, these tips will help you arrive confident, race strong, and most importantly, enjoy the finish line!

Coach Nolan McKenna is fast, world-class fast. Nolan recently qualified to represent Team USA at the Ultra Marathon World Championships in New Delhi, India, and he joins Carrie to share his journey to the global stage. From his early days as a collegiate runner training largely on his own to discovering TriDot and completely transforming his approach, Nolan explains how smarter training helped him chase big goals while staying healthy. He also opens up about navigating elite training and coaching while welcoming his first child, and how he balances it all. Nolan offers practical advice for ultra runners on adapting RunDot workouts for longer distances, and by the end of this episode, you’ll be cheering him on as he represents Team USA (and RunDot) on the world stage and beyond.

To support Nolan's journey to India you can contribute here: https://www.gofundme.com/f/help-nolan-represent-team-usa-at-50k-worlds