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You are tired of following a structured training plan, but you are also afraid that if you back off, you will lose fitness and have to start over.
That is the tension a lot of endurance athletes face after a big race, during the off-season, around holidays, or between major goals. You may not need a highly specific training plan all year long, but that does not mean you need to remove structure completely.
In this episode, Coach Justin and Coach Katie talk through when it makes sense to loosen the plan, how to stay consistent without feeling trapped by training, and why the best answer is often not “plan or no plan,” but the right amount of structure for the season you are in.
What You’ll Learn:
Why “less structure” does not mean “no structure”When it makes sense to take a break from a rigid training planHow guardrails help you stay fit without burning outWhy jumping from one race plan to the next can hurt long-term consistencyTimestamps:
00:00 When to follow a plan vs. loosen the structure
02:18 Katie’s approach after marathon training
08:19 Justin’s view on maintaining fitness with less specificity
17:47 Why having no plan for too long can become risky
20:55 Giving athletes freedom without removing guardrails
28:46 Why workout sequencing still matters
33:48 When it makes sense to come off a plan
35:08 Post-race recovery and the mental deload
36:51 Training during vacation without guilt
44:37 Why downtime looks different for every athlete
48:31 How to reduce specificity without losing direction
56:12 Building flexibility into a structured training planFor coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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Training consistently but suddenly feeling slower? Your normal pace is harder to hold, your heart rate is higher, and every workout seems to take more out of you.
That does not necessarily mean you are losing fitness. Heat can mask the fitness you have built while adding stress your body must learn to manage. In this episode, Coach Justin and Coach Katie explain how heat acclimation works, how to prepare for hot and humid conditions, and how to build heat exposure into training without compromising recovery.
What You’ll Learn
Why heat makes your normal pace feel harder even when your fitness is intactHow active training, sauna sessions, and other passive heat methods create adaptationWhy chasing cool-weather pace in hot conditions can undermine your trainingHow summer heat training can support stronger performance when temperatures fallTimestamps
00:00 Podcast update and current training plans
18:12 Why major races are being changed or canceled because of heat
27:36 The environmental risk athletes often leave out of race preparation
39:14 What heat acclimation changes inside the body
44:50 Race-day cooling strategies—and why they cannot replace preparation
50:20 Why every workout should not become a heat-training session
52:25 Active versus passive heat-acclimation protocols
58:10 How runners should adjust summer training volume and intensity
1:04:59 Why you should stop chasing pace during hot workouts
1:09:30 Feeling slow does not mean you are losing fitness
1:12:51 How heat masks fitness—and why it appears when temperatures fallFor coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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Feeling more fatigued than usual? Struggling through workouts that used to feel easy? If your training isn't matching your effort, low iron could be the missing piece.
In this solo episode, sports dietitian Katie takes a deep dive into one of the most common—and often overlooked—nutrition concerns in endurance sports: iron deficiency. Drawing from both the latest evidence and her own experience as a collegiate runner who battled severe iron deficiency anemia, Katie explains why iron is so critical for performance and how even "normal" lab results may not be optimal for endurance athletes.
In this episode, you'll learn:
Why endurance athletes are at higher risk for iron deficiencyThe early warning signs that often appear before anemia developsWhich blood tests to request—and why a CBC alone isn't enoughOptimal ferritin levels for runners, cyclists, and triathletesThe best food sources of iron and how to improve absorptionCommon mistakes that can reduce iron absorptionWhen iron supplementation is appropriate (and when it isn't)Practical strategies to prevent recurring iron deficiency while trainingWhether you're training for your first marathon, preparing for an Ironman, or simply wondering why your energy has been lagging, this episode will help you understand how iron impacts endurance performance and what steps you can take to stay healthy and perform at your best.
If you've ever wondered whether your fatigue is "just training" or something more, this episode is for you.
For coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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You’re putting in the bike miles, completing the workouts, and watching the numbers—but the fitness still is not showing up when it matters.
Why repeating similar rides eventually stops producing meaningful improvementHow speed and FTP can mislead you about your actual race-day fitnessWhy cycling frequency, durability, and pacing matter more than simply riding harderHow outdoor skills, position, strength, fueling, and pedal efficiency turn fitness into performance
The problem may not be effort. It may be that your training is developing the wrong qualities or measuring progress in ways that do not translate to race day. In this episode, Coach Justin explains how triathletes can build sustainable bike performance through purposeful progression, greater durability, better execution, and stronger real-world cycling skills.
What You’ll LearnTimestamps
00:00 Why triathletes struggle to improve on the bike
03:35 The factors that drive cycling progress
08:00 Why every ride should not look the same
12:00 Using progressive overload in bike training
28:00 Why average speed is a misleading metric
38:15 FTP versus sustainable race-day power
41:20 The problem with making every ride hard
46:45 Why triathletes may need to ride more often
1:00:45 Why indoor fitness does not fully transfer outdoors
1:05:30 Position, strength training, and functional bike power
1:11:35 Fueling the bike to support the run
1:14:25 Pedal efficiency and bike-handling fundamentalsFor coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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In this episode, Katie shares a candid recap of Grandma's Marathon and reflect on one of the most challenging races of my running career.
After beginning training with hopes of running a personal best, an unexpected bout of Influenza B just eight weeks before race day changed the trajectory of her marathon build. Despite working hard to regain fitness, lingering doubts followed her into race day, forcing her to confront difficult questions about expectations, motivation, and what success really means.
Katie takes you through the highs and lows of race weekend—from travel mishaps and pre-race stress to the mental and physical battles that unfolded over 26.2 miles. What began as a pursuit of a sub-3-hour marathon gradually became a fight simply to reach the finish line.
In this episode, Katie discusses:
• Recovering from illness during a marathon training cycle
• The challenge of adjusting goals after a major setback
• Confirmation bias and why athletes sometimes ignore warning signs
• The difference between intuition, fear, and self-doubt before a race
• What happens when your race-day reality doesn't match your expectations
• The mental battle of continuing when every part of you wants to stop
• Why difficult races often teach us more than successful ones
• Re-evaluating performance goals, aging, health, and longevity as an athlete
• Finding new ways to pursue growth and joy in endurance sportsThis conversation is about much more than one marathon. It's about learning to adapt when things don't go as planned, finding pride in perseverance, and redefining success when the original goal slips away.
Whether you've experienced a disappointing race, struggled through a setback, or are questioning your own athletic goals, this episode offers an honest look at resilience, self-reflection, and the lessons endurance sports can teach us.
Sometimes the greatest victory isn't achieving the goal you set out to accomplish—it's finding the strength to keep moving forward when the race becomes something entirely different than you expected.
For coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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You can complete every workout, push hard, and finish exhausted—and still miss the purpose of the training.
Hard work is necessary, but difficulty alone does not make a workout effective. In this episode, Coach Justin explains the difference between training hard and training well, why fatigue must be managed rather than feared, and how to judge each session by the role it plays in the larger plan.
What You’ll Learn
Why a hard workout is not automatically a productive workoutHow effort, purpose, and recovery determine whether a session served the planWhy testing your fitness in training can lead to panic training and unnecessary fatigueSix questions that help you evaluate workouts more objectivelyTimestamps:
00:00 — Training hard versus training well
05:00 — Why quality versus quantity is too simplistic
12:35 — The danger of constantly optimizing training
19:00 — Building your fitness floor versus raising the ceiling
26:00 — What separates training from simply exercising
31:00 — When training builds fatigue instead of fitness
39:00 — Why one workout cannot define your fitness
44:00 — Fatigue is not proof of progress
50:00 — Stop trying to prove race-day fitness in training
56:00 — The cost of always doing more
1:05:00 — Six questions to evaluate every workout
1:11:00 — Did the session serve the plan—or your need for validation?For coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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In this final Road to Grandma’s Marathon episode before race day, Katie shares a candid look at the last few weeks of training, tapering, travel, and preparation leading into one of the most anticipated races of her season.
From testing a bargain pair of carbon-plated racing shoes and completing key marathon workouts, to navigating travel across Colorado, New York, Vermont, and eventually Minnesota, Katie discusses the realities of marathon preparation when life doesn’t always go according to plan. She reflects on adapting workouts, managing confidence after illness, balancing family commitments, and learning to trust the training despite missed sessions and unexpected challenges.
Katie also takes a deep dive into the science of altitude training versus heat training. She explains how altitude improves oxygen-carrying capacity, how heat training influences plasma volume and thermoregulation, and why she incorporated sauna sessions and strategic heat exposure to help maintain altitude-related adaptations while spending several weeks at sea level before race day.
In this episode you'll learn:
How Katie's final marathon workouts and taper unfolded Why missed workouts rarely make or break a race The importance of confidence heading into race week The differences between altitude training and heat acclimation How sauna sessions may help endurance athletes prepare for racing Practical considerations for heat training, hydration, and recovery Why the taper is often more of an art than a scienceWith carb-loading underway, race nerves building, and Grandma’s Marathon just days away, Katie shares her final thoughts before stepping onto the starting line and reflects on the journey that got her there.
Whether you're preparing for your own marathon, experimenting with heat training, or simply curious about the behind-the-scenes reality of endurance training, this episode offers practical insights and an honest look at the final stretch before race day.
Tune in and join Katie on the final steps of her Road to Grandma’s Marathon.
For coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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Carb Loading for Endurance Athletes: What Actually Works?
Is carb loading really necessary before a marathon, Ironman, or long endurance event? How many carbs do you actually need, and will carb loading make you feel heavy, bloated, or gain weight?
In this episode of the Endurance Athlete Journey Podcast, Board Certified Sports Dietitian and endurance athlete Katie takes a deep dive into the science and practical application of carb loading. With Grandma’s Marathon just weeks away, Katie shares both the research and her personal approach to maximizing glycogen stores before race day.
You'll learn:
What carb loading is and why it improves endurance performance How glycogen fuels long-distance events and helps delay fatigue The difference between old-school and modern carb-loading strategies Who should (and shouldn't) carb load How many carbohydrates you actually need before a race Common mistakes that can sabotage your carb load Why fat and fiber intake matter in the days before competition Whether carb loading causes weight gain Practical meal and snack ideas to help you hit your carbohydrate goals How to combine carb loading, race morning nutrition, and in-race fueling for optimal performanceWhether you're preparing for a marathon, half Ironman, Ironman, ultra marathon, or long cycling event, this episode will help you create a carb-loading plan that supports your performance goals and helps you avoid hitting the wall on race day.
Tune in to learn how a well-executed carb load can help you start your race with a full tank and finish stronger.
For coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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For Episode 100, Coach Justin and Coach Katie are tackling one of the biggest reasons endurance athletes fall apart on race day: fueling that was never practiced like training.
You may think your stomach is the reason your fueling fails. But for many endurance athletes, the real issue is simpler: the gut was never trained to handle the fuel being asked of it on race day.
In this episode, Coach Justin and Coach Katie break down why fueling falls apart during long workouts and races, how gut training actually works, and why your race-day plan is only as strong as what your body has practiced in training.
What You’ll Learn
Why GI issues do not always mean you need less fuelHow to progressively train your gut to handle more carbohydratesWhy copying another athlete’s fueling plan can backfireHow to practice race-day fueling before it costs you performanceTimestamps:
00:00 Episode 100 and the importance of gut training
05:24 Why higher-carb fueling can improve training and recovery
07:16 The fear of eating before workouts
11:19 Fasted training, weight loss, and performance goals
18:57 What gut training actually means
20:02 Justin’s experience building up to 60 grams of carbs per hour
23:38 Carb targets, elite examples, and realistic expectations
32:24 Why underfueling leads to bonking and late-race fading
39:36 Common fueling mistakes athletes make before race day
42:18 Real food, gels, and why race-day products must be practiced
51:00 What changes inside the gut when you train it
55:56 How to build a progressive gut training protocolFor coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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Miles can make a training plan feel clear. But they can also make it easy to chase a number without understanding the actual cost of the work.
In this episode, Coach Justin and Coach Katie break down the difference between training by minutes and training by miles — and why the better choice depends on your experience, your goals, your sport, and the stress your body is already carrying.
If you are a runner, triathlete, or endurance athlete trying to follow a plan without overdoing it, this conversation will help you think more clearly about volume, recovery, long runs, heat, terrain, and when “just hit the miles” may not be the smartest answer.
What You’ll Learn
Why mileage does not always reflect the true stress of a workout When training by minutes may be better for newer athletes, triathletes, and time-crunched schedules Why runners often get emotionally attached to certain mileage numbers How to choose the training structure that fits where you are right nowTimestamps:
00:00 — Minutes vs miles in training plans
02:27 — Why many runners prefer mileage-based plans
06:50 — The downside of chasing mileage
12:00 — Fueling long runs by time, not distance
20:24 — How heat changes the cost of a workout
28:00 — Why template plans can miss the bigger picture
38:14 — The problem with arbitrary mileage goals
47:12 — The case for minutes-based training
56:16 — Time-crunched athletes and training stress
1:03:20 — Why training by time can feel freeing
1:20:33 — The limitations of minutes-based plans
1:28:42 — How to decide which method fits youFor coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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What happens when the goal you can’t stop thinking about is the one you’re afraid to pursue?
Whether it’s your first race, moving up in distance, returning from injury, or taking another shot at something that didn’t go well the first time, many endurance athletes find themselves stuck in the space between wanting something and actually committing to it.
In this solo episode, Coach Justin explores the relationship between fear, confidence, and action. Using his own struggles with returning to Ironman racing and pursuing Unbound Gravel, he breaks down why waiting to feel ready often keeps athletes from pursuing the goals that matter most—and why confidence is usually the result of action, not the requirement for it.
What You'll Learn
Why confidence is built through action, not before itThe difference between fear, danger, and uncertaintyHow past experiences can make returning to a goal harder than starting something newWhy committing to the first step matters more than committing to the finish lineTimestamps:
00:00 – Why this conversation about fear matters
03:15 – The thing you want most often scares you most
08:10 – Fear vs. courage in endurance sports
10:00 – Fear, danger, and risk are not the same thing
16:00 – Returning after setbacks, injury, and disappointment
21:15 – Why growth lives outside of comfort
25:00 – The real reason athletes keep postponing goals
26:00 – Confidence comes from action, not certainty
37:00 – Fear, excuses, and waiting until you're ready
45:15 – Taking the first step instead of the final step
49:30 – The lesson every endurance athlete needs to hearFor coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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If you train seriously long enough, eventually you hit the point where your body stops feeling “good.” Your legs feel dead. Recovery slows down. Workouts that normally feel manageable suddenly feel heavy. And then the mental spiral starts:
How to tell the difference between productive soreness and injury-warning painWhy fatigue, stress, sleep, and life load all impact recoveryWhen athletes should push through discomfort — and when they should back offWhat recovery tools actually do (and what they don’t)
Am I adapting… or breaking down?
In this episode, Coaches Justin and Katie break down the difference between normal training soreness, accumulated fatigue, and genuine warning-sign pain. They discuss how endurance athletes misinterpret body signals, when soreness is actually part of progress, and how to recognize when your body is telling you something more serious.
What You’ll Learn:
Timestamps:
00:00 — Why soreness became the topic of this episode
02:10 — The fine line between soreness and pain
05:20 — Marathon training fatigue and struggling workouts
09:20 — Strength training, recovery, and accumulated fatigue
19:30 — Heat training, stress, and recovery load
23:15 — What delayed onset muscle soreness (DOMS) actually is
30:15 — Why soreness is part of adaptation
35:10 — When soreness becomes excessive
42:30 — Soreness vs fatigue vs injury
49:00 — Sharp pain, tendon pain, and warning signs
57:20 — Should you train through soreness?
1:04:30 — Recovery days, nutrition, hydration, and rebuildingFor coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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In this solo episode of The Endurance Athlete Journey Podcast, Katie shares an honest update on her road to Grandma’s Marathon and takes listeners inside the reality of marathon training after a setback from illness. After battling the flu and losing valuable training time, Katie discusses the challenges of rebuilding fitness, navigating difficult workouts, and balancing confidence with uncertainty as race day approaches.
The episode also dives deep into the concept of functional overreaching — what it is, why endurance athletes sometimes intentionally push beyond their limit, and how to recognize the difference between productive fatigue and overtraining. Katie explains how athletes can safely use periods of increased training load to stimulate adaptation while avoiding the dangers of non-functional overreaching and burnout.
Topics covered include:
An update on Katie's marathon training over the past two weekWhy workouts can suddenly feel harder than expectedUnderstanding functional vs. non-functional overreachingSigns you may be pushing too farHow recovery, sleep, and nutrition affect adaptationThe importance of fueling during high-volume marathon trainingWhy higher carbohydrate intake may improve recovery and performanceAdjusting training when life, fatigue, and stress collideThe mental side of marathon preparation and trusting the processKatie also shares practical insight into her current marathon build, including high-mileage weeks, strength training integration, fueling experiments, and how she’s adapting her plan in real time leading into race day.
Whether you’re training for a marathon, triathlon, or simply trying to balance hard training with recovery, this episode offers a relatable and educational look at the fine line between pushing your limits and pushing too far.
For coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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Being a strong runner does not guarantee a strong Ironman marathon.
In a standalone marathon, you start fresh. In a full Ironman, the marathon begins after a 2.4-mile swim, 112-mile bike, hours of fatigue, fueling decisions, pacing mistakes, and muscular damage that have already shaped what your run can become.
In this episode, Coach Justin and Coach Katie compare standalone marathon training with Ironman marathon training and explain why runners moving into long-course triathlon often need a completely different mindset. If you’ve ever assumed the Ironman run is “just a marathon,” this conversation will challenge that idea.
What You’ll Learn
Why the Ironman marathon is usually decided before you ever start running How bike fitness and bike execution protect your run more than extra run volume Why fueling mistakes on the bike can sabotage the marathon later How runners need to rethink pacing, patience, recovery, and expectations in Ironman trainingTimestamps:
00:00 – Why runners misunderstand the Ironman marathon
03:02 – How standalone marathon training is usually structured
08:41 – Why Ironman run training starts with bike fitness
17:44 – Why marathon expectations do not transfer cleanly to Ironman
22:03 – How overbiking destroys the run
33:04 – Why bike fueling determines marathon survival
43:25 – Flavor fatigue, texture fatigue, and long-course nutrition strategy
47:23 – Long runs: marathon training vs Ironman training
53:49 – How much run intensity belongs in Ironman training
1:02:22 – Why patience off the bike matters
1:10:17 – Recovery differences between marathon and Ironman training
1:25:35 – Final thoughtsFor coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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In this solo episode of The Endurance Athlete Journey Podcast, Katie takes a deep dive into the fascinating evolution of endurance fueling and how high-carb strategies are reshaping modern performance. From the early days of marathon racing in the late 1800s—when athletes fueled with steak, eggs, whiskey, and even avoided water—to today’s precision fueling strategies of 80–120 grams of carbs per hour, Katie explores how sports nutrition has transformed over time.
Using recent breakthroughs in marathon performance, including two sub-2-hour marathon performances in the London marathon, Katie examines the major factors driving athletes faster than ever before: fueling, shoe technology, training advancements, recovery science, and evolving sports nutrition products. This deep dive focuses on the fueling and sports nutrition products.
This episode covers:
The surprising history of marathon fuelingWhy athletes once believed dehydration improved performanceThe discovery of glycogen and carbohydrate loadingThe rise of Gatorade, gels, and modern sports nutritionThe low-carb/high-fat era and why many elite athletes have moved away from itHow under-fueling still impacts many endurance athletes todayThe importance of gut training and individualized fuelingWhy modern athletes are prioritizing fueling over simply staying leanThe future of high-carb fueling and endurance performanceKatie also reflects on how outdated “tough it out” mindsets still influence athletes today and explains why fueling is no longer viewed as separate from training—but an essential part of it.
Whether you're a marathoner, triathlete, cyclist, or endurance athlete looking to improve performance and recovery, this episode offers valuable insight into how fueling strategies have evolved—and where they may be heading next.
For coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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If you are fit enough to finish the race, but not durable enough to keep training, eventually the cycle catches up with you.
Why fitness and durability are not the same thingHow the “rebuild cycle” keeps endurance athletes from long-term progressWhy more intensity is often the wrong solutionHow strength, frequency, recovery, and patience create sustainable performance
You build fitness, make progress, start to believe things are working — and then something breaks down. Injury, inconsistency, burnout, lost motivation, or another restart from square one.
In this episode, we break down the difference between fitness and durability, why chasing performance too aggressively can keep athletes stuck, and what it actually takes to build a foundation that supports repeatable progress.
What You’ll Learn:
Timestamps:
00:00 — Introduction to fitness vs durability
01:29 — Why run frequency sparked this conversation
04:39 — The limits of three-day-a-week training
08:43 — Why early performance gains do not last forever
16:03 — Fitness for completion vs durability for performance
21:00 — The rebuild cycle and why athletes get stuck
27:51 — Why cookie-cutter plans do not work for everyone
33:16 — Fitness is capacity; durability is replicability
43:28 — How to start building durability
52:30 — Adding frequency without overloading the body
1:04:54 — The danger of validating every workout
1:12:47 — Playing the long game in endurance training
If this episode helped you understand why your training keeps breaking down, share it with another runner, triathlete, or endurance athlete who may need to hear it.
You can also join The Endurance Athlete Journey Podcast Group on Facebook to continue the conversation and connect with other endurance athletes working through the same challenges.
If you are tired of guessing your way through training, Coach Justin and Coach Katie are both active coaches accepting athletes.For coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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In this episode of the Road to Grandma’s Marathon series, sports dietitian, coach, and endurance athlete Katie shares an honest update on her marathon build after being sidelined by illness for nearly two weeks. From elevated heart rates and lingering fatigue to rebuilding confidence after difficult workouts, Katie opens up about the physical and mental challenges of returning to training after getting sick — especially as a masters athlete balancing recovery with high mileage.
Katie walks listeners through her recent training week, including modified workouts, a challenging half marathon effort, and the frustration of feeling disconnected from the fitness and momentum she had built before getting sick. She also dives deep into one of the most important topics for endurance athletes: recovery.
In this episode, Katie discusses:
How illness impacts endurance performance and recovery Elevated heart rate and post-viral training struggles The mental side of setbacks and rebuilding confidence Why recovery becomes even more important for masters athletes The key pillars of recovery: sleep, nutrition, hydration, and stress management The importance of carbohydrates during and after training Managing training load and listening to your body Recovery tools like mobility work, foam rolling, compression, massage, and active recovery Supplements that may support recovery, including protein powder, creatine, omega-3s, tart cherry juice, and magnesiumWhether you’re training for a marathon, returning from illness, or simply trying to balance hard training with recovery, this episode offers practical strategies and relatable insight into the realities of endurance training and the importance of patience during setbacks.
For coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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You missed training. You got sick. Something flared up. Life got in the way.
Now the plan you imagined is not the plan you are actually living — and the question becomes: is your race still salvageable, or did the setback change everything?
In this episode, Coach Justin and Coach Katie talk through how endurance athletes should adjust after illness, injury, missed workouts, or disrupted training. More importantly, they explain why trying to “make up” lost training is often the fastest way to turn one setback into a bigger problem.
What You’ll Learn:
Why missed training does not automatically mean your race is ruined
The mistake athletes make when they try to cram lost workouts back into the plan
How to return to training without rushing intensity or volume
When to adjust the plan, when to adjust expectations, and when to stay patientTimestamps:
00:00 — Why this episode matters
03:28 — Katie’s illness and the reality of interrupted training
08:07 — The emotional side of setbacks and lost expectations
13:10 — Why making up missed training usually backfires
17:12 — Patience, gratitude, and reframing the setback
23:02 — Handling the uncertainty of return-to-training
30:35 — Why injury and illness prevention is never guaranteed
34:51 — What to do after a short-term setback
38:13 — Returning day by day instead of forcing the plan
44:12 — Why movement comes before structured training
54:23 — How timing affects the cost of missed training
01:06:23 — Why race day is not decided by a perfect training blockFor coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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If swimming feels harder than it should, this episode is for you.
Coach Justin breaks down the most common swim questions triathletes struggle with — from feeling exhausted after 100 yards to panicking in open water, sinking legs, breathing problems, and why so many athletes stop improving despite spending more time in the pool.
This episode is not about swimming more mindlessly. It’s about learning how to swim with better structure, better awareness, and better efficiency so you can become more confident and capable in the water without feeling like you need to be a lifelong swimmer to belong in the sport.
What You’ll Learn:
Why simply swimming more often doesn’t automatically make you a better swimmer The real causes behind panic, breathlessness, and fatigue in the water How strength training and body position directly impact swim performance How to structure swim workouts with purpose instead of just “getting yards in”Key Takeaway:
Better swimming is not primarily about grinding out more yards — it’s about developing efficiency, strength, confidence, and purposeful structure in the water.
Timestamps:
00:00 – Introduction + the biggest swim question triathletes ask
01:00 – Why swimming more isn’t always the answer
04:00 – Swim technique analysis and visual feedback
06:00 – Strength training for better swimming
12:00 – Why structured swim workouts matter
14:00 – Why open water swimming feels slower
20:00 – Breathing, panic, and oxygen control in the water
33:00 – Do you need to be a “good swimmer” to do triathlon?
44:00 – How to stop sinking and dropping your legs
49:00 – Should triathletes use pull buoys, paddles, and fins?
54:00 – How often should triathletes swim each week?
01:03:00 – Why you feel exhausted after 100–200 yards and how to fix itFor coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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Podcast Summary – Navigating Setbacks in Marathon Training
In this episode of the Endurance Athlete Journey Podcast, Katie shares a real and raw update on her road to Grandma’s Marathon—one that didn’t go as planned.
After coming off a strong stretch of training, including a standout 16-mile tempo run, Katie was hit with a major setback: Influenza B. What started as mild fatigue quickly turned into a full week of illness, forcing her to step away from training and rethink her approach moving forward.
Instead of focusing on recovery strategies as planned, this episode pivots into a deeper conversation about setbacks—how they happen, how they feel, and how to handle them.
Key Takeaways:
Setbacks are part of the process
Whether it’s illness, injury, or life stress, disruptions are inevitable in any training cycle. Stress adds up (even beyond training)
Katie highlights how life stress—work demands, family responsibilities, and even exam pressure—can compound physical stress and impact the immune system. Rest early, not later
One of the biggest lessons: trying to “push through” early symptoms can prolong recovery and worsen the setback. Fitness doesn’t disappear overnight
Missing a week of training isn’t ideal, but it doesn’t erase months of consistent work. Flexibility is key
Training plans should be written “in pencil,” allowing room to adjust based on real-life circumstances. Mindset matters
Katie explores reframing setbacks—not as failures, but as part of the journey, and sometimes even a form of protection from something worse.Looking Ahead:
With about seven weeks until race day, Katie shares the uncertainty of returning to training while balancing recovery. The path forward may involve adjusting goals—but not giving up.
Bottom line:
Progress isn’t about perfection—it’s about adapting, listening to your body, and staying in the game even when things don’t go according to plan.For coaching inquiries:
Coach Katie → https://fuel2run.com
Coach Justin → https://tabularasaracing.comPodcast Email → [email protected]
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