Ironman swim training is widely misunderstood. Many age-group triathletes assume they need more swim volume or harder swim sets, when what they really need is better, more efficient swimming that sets up the rest of the race.

In this episode, we break down the five factors that matter most for Ironman swim performance, especially for time-crunched athletes balancing training with work and life. We talk about why the Ironman swim is not a fitness test, why economy and calm matter more than raw speed, and how poor swimming quietly sabotages bike power and run durability later in the race.

You’ll learn why swim frequency often beats swim volume, how to make technique work actually transfer to racing, and which open-water skills meaningfully reduce energy cost on race day. We also discuss how swim training should be integrated with bike and run training, rather than treated as a separate performance goal.

This episode is about leverage. If you want to exit the water composed, preserve energy, and start the bike in control, this is the swim training framework that actually works for Ironman racing.

A thoughtful response to the recent Noakes et al. review questioning the role of carbohydrates in endurance performance. We explore why fatigue isn’t caused by running out of muscle glycogen, why blood glucose protection is critical, and why that still doesn’t explain elite fueling strategies. Using recent research and real-world endurance racing, we explain how carbohydrate availability supports mitochondrial throughput, late-race durability, and sustained power — even when glycogen isn’t spared.

Most Ironman training plans fail for a simple reason: they assume perfect conditions.

In this episode, Conrad sits down with Dallin to unpack why rigid Ironman plans break down in the real world—and what successful athletes do differently. They discuss the common trap of treating training plans like contracts instead of frameworks, how life stress quietly derails even the most disciplined athletes, and why consistency over time matters more than executing a handful of “perfect” weeks.

The conversation walks through core Ironman training principles, including sustainable volume, fatigue awareness, purposeful long sessions, and the importance of decision-making over blind compliance. Dallin also explains why he developed the Ironman Universal Plan, who it’s designed to serve, and why flexibility and athlete autonomy are essential for long-term success.

In this episode we pull back the curtain on two often-underappreciated yet hugely decisive traits in endurance triathlon: durability and efficiency. We’ll explore what it takes to sustain output and hold technique deep into a long race, why your efficiency matters more than you might think, and how you can train the physiology of fatigue resistance. You’ll hear how metabolic, neuromuscular, cardiovascular and brain-effort systems all play a role. We'll view all this through pro triathlete and Working Triathlete coach Mitch Ott’s standout day at Ironman Chattanooga as a live example of these principles in action.

In this episode, Working Triathlete coaches Mitch Ott and Conrad Goeringer talk about coaching/training philosophies, the value of human coaching in the age of AI, and where they see triathlon heading in the next decade, wearables, 1X setups, carbohydrates, heat training and more.

Discipline isn’t about grinding harder — it’s about knowing when to push and when to pull back. In this episode, we break down the Discipline Spectrum: from under-committed athletes to overtrained perfectionists, and why the sweet spot is mastering adjustment. Learn how to train consistently, recover fully, and make decisions that keep you progressing long-term — no burnout required.

Most triathletes understand that training is the stimulus for improvement — but without proper fueling, the body can’t adapt. In this episode, we break down the critical role that calories, carbohydrates, protein, and fat play in driving endurance adaptations at the cellular level.

We dive into how under-fueling sabotages progress by impairing mitochondrial biogenesis, hormone balance, and recovery, and we explore why carbs aren’t just fuel — they’re also powerful anti-catabolic agents. You'll learn that protein supports structural remodeling, that fat drives hormone health, and why energy availability is the foundation of performance.

Dr. Hunter Huston is a kidney doctor at Vanderbilt University Medical Center, triathlete, and medical advisor at Precision Fuel & Hydration.  In this episode, we dive into the science behind fluid and electrolyte balance for endurance athletes. From sweat sodium testing to pre-race hydration strategies, we explore practical and evidence-based ways to optimize performance through smarter fueling and hydration. Whether you’re racing a 5K or tackling an Ironman, this episode is packed with insights to help you stay ahead of dehydration and performance decline.

In this episode of The Working Triathlete Podcast, we dive into the power of heart rate and heart rate variability (HRV) for optimizing endurance performance. Coach Derek sits down with Coach Conrad to break down what your heart is really telling you—from resting HR and cardiac drift to HRV trends and race taper readiness. Learn how to interpret the data, avoid overtraining, and train smarter by using physiological signals to guide your training decisions. Whether you’re new to HRV or already tracking your metrics daily, this episode will help you unlock deeper insights and become a more efficient, adaptable athlete.

Struggling to improve your swim times? You’re not alone! In this episode of The Working Triathlete Podcast, we break down the most common swim technique mistakes that hold triathletes back—and how to fix them. From body position and breathing to the ideal swim frequency for real progress, we cover it all. Plus, we dive into real-world case studies of adult onset swimmers who have made huge gains by training smarter, not harder. Whether you’re aiming to survive the swim or shave minutes off your time, this episode is packed with actionable takeaways.

Listen now and start swimming faster!