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The TriDot Triathlon Podcast

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The TriDot Triathlon Podcast

TriDot Triathlon Training, Andrew the Average Triathlete

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This is The TriDot Podcast! We are here to educate, inspire, and entertain. We’ll talk all things triathlon, swim, bike, run, nutrition, recovery, & strength training, with expert coaches and special guests. So whether you are a triathlete training for a sprint, olympic, or IRONMAN event. Join the conversation, and let's improve together.
 
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Since its origin in 2011, The Preseason Project has been a powerful triathlon training research environment and a catalyst for continuous improvement and innovation. The participating athletes themselves have made this possible. Training data and direct feedback from more than 15,000 triathletes has driven significant measurable improvements over i…
 
With all the swimming, biking, running, stretching, and lifting you do to train for a multi-sport lifestyle, you put your body through A LOT! Chances are you've dealt with an unpleasant ache or pain. Today's episode is part one in a three-part series covering injury prevention for various portions of your body. In part one, Dr. B.J. Leeper provides…
 
Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com​ and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products. 2. Make a standalone purchase, or subscribe for ongoing deltaG …
 
With more live race coverage, social media posts, and YouTube channels, you have better access to the lives and training secrets of pro triathletes than ever before. And while there are many things you can take from the tri life of the pros and apply to your own training and racing, there are other things that you shouldn't adopt. On today's episod…
 
Data iQ™ (Input Quality) is a proprietary metric that reflects the quality of data you provide to TriDot to optimize your training program. Higher quality data input means higher quality outputs—analysis, predictions, optimization—that lead to better results for you. On today's episode, TriDot engineer, Cory Gackenheimer, and TriDot coach, John May…
 
"Ketone esters are on the very short list of athletic supplements that actually work and are backed by science." - Dr. Krista AustinWhat is a Ketone? How can using Ketone Esters benefit your athletic performance? How do they relate to ketosis or the "keto diet"? Are they different from ketone salts? On today's episode, Professor Kieran Clarke, crea…
 
Triathlon is a data-rich sport. But with so much data available, it can be difficult to discern what information is helpful, and what is just noise. On today's episode, coaches John Mayfield and Jeff Raines cover all of the training terms and metrics you need to know to properly analyze your workout. Learn how descriptive data presents opportunitie…
 
The Escape from Alcatraz Triathlon is a bucket list race for triathletes around the world. It has a famous start, a unique course, and a picturesque destination location. From start to finish it is truly a one-of-a-kind race. In August 2021, the race celebrated its 40th anniversary of athletes swimming, biking, and running their way through San Fra…
 
You know how important it is to stay hydrated in training and racing. So on today's episode, Sports Scientist Andy Blow from Precision Hydration returns to the show to help you craft a race day hydration plan. Precision Hydration has studied the hard-earned sweat of thousands of athletes all so YOU can properly hydrate your way through that next ev…
 
We're celebrating episode 100 with our coaches answering your questions! TriDot coaches John Mayfield, Elizabeth James, Jeff Raines, and Matt Bach are in the hot seat on this round-robin, rapid-fire episode! Learn how to conquer a hilly course and better train your aero position. Pick up tips for exercising in cold, snowy, or icy weather, and hear …
 
Make the most of your running miles! On today's episode, coaches Matt Bach and Elizabeth James provide 21 running tips for improving your times, and your experience, as a runner. Matt and Elizabeth cover running mechanics, equipment, fueling, race day tips and more! This episode is packed with practical information like when to buy a new pair of sh…
 
What is pain? What is happening in our body that causes us to feel it? Can you tangibly improve your pain tolerance? Should you? On this episode, Dr. B.J. Leeper, physical therapist and TriDot coach, answers these questions, and more! Listen in as host Andrew Harley, coach Matt Bach, and Dr. Leeper discuss the painful parts of training for, and com…
 
A better bike split awaits! On today's episode, coaches John Mayfield and Matt Bach provide 20 cycling tips to help you make the most of your training sessions and prepare for race day. John and Matt cover training metrics, pedal stroke, bike handling, positioning and more! This episode is packed with helpful information including everyday tips abo…
 
With icy fjord swims, crew supported courses, and elevated mountain top finishes, Xtreme Triathlons are an adventurous take on the familiar swim, bike, and run race pattern. On today's episode, join two TriDot athletes who have embraced, and conquered, numerous Xtreme Triathlons. The athletes share their most memorable experiences and lessons from …
 
Supercharge your swim sessions! On today's episode, coaches John Mayfield and Jeff Raines provide 18 swim tips to help you make the most of your training sessions and prepare for race day. John and Jeff cover pacing, stroke rate, pool sets, goggles and more! This episode is packed with helpful information including everyday tips about swim tools an…
 
Triathletes love obsessing over the weather forecast leading into race day. And for good reason! Weather conditions play a huge role in performance. While you can't control what Mother Nature serves you on race day, you can control how you manage the conditions, both physically and mentally. On this episode, coaches John Mayfield and Elizabeth Jame…
 
Reaching your performance potential requires getting the most out of your limited time and energy by doing the RIGHT training RIGHT. This doesn't happen by just "working hard" and putting in "more time." There are specific things you can do to ensure your training is the best quality possible and that you complete it in the most effective way. We'l…
 
Whether it’s a local sprint race, or a full IRONMAN, putting on a multi-sport event takes leadership, teamwork, and lots and lots of water, bananas, and energy gels! Logistical tasks like designing a good course, getting plans approved by the city, and recruiting volunteers don’t happen by accident. All the moving parts come together under the watc…
 
You have diligently prepared to reach the finish line, but what comes after that? How should you navigate post-race eating? What are the primary methodologies for giving your muscles some recovery help? How long should you wait before you resume training? How can you overcome post-race blues? In this episode, TriDot’s John Mayfield and Matt Bach co…
 
Even once you know what to eat, consuming the right calories at the right time isn't always feasible day-to-day. On today's episode, expert nutritionist Dr. Krista Austin goes "beyond the book" and offers insight for those tricky situations when quality nutrition isn't available. How do you navigate your best friend's birthday party, your company h…
 
Arrive race ready no matter how far from home your race adventures take you! On this episode, coaches John Mayfield and Elizabeth James discuss mitigating the effects of travel on your race performance. The coaches outline pros and cons of driving v. flying to your event, share tips for booking your accommodations, and give recommendations for pack…
 
Should you incorporate run drills into your training? If so, which drills and how often? In this episode, coaches Elizabeth James and Jeff Raines drill down on run drills. Learn how run drills help prepare the body for exercise, refine technique, and prevent injuries. Then get tips for executing specific plyometric drills, including recommendations…
 
Don't let dehydration hinder your race-day performance! On this episode, host Andrew Harley and coach Elizabeth James talk with Andy Blow, a Sports Scientist and expert in sweat, dehydration and cramping. As the founder of Precision Hydration, Andy works with athletes to determine their sweat rate and sodium concentration in their sweat. Listen in …
 
How do you balance hours of triathlon training with family time and work responsibilities? On this episode, coaches John Mayfield and Jeff Raines, both fathers of three children, share their experiences with racing triathlons while remaining devoted family men and dedicated employees. John and Jeff tell listeners the joy of sharing the sport with t…
 
Often referred to as the fourth discipline, it's no secret that nutrition is an important part of triathlon. On today's episode, expert sports nutritionist, Dr. Krista Austin explains the connection between your performance goals, body composition, and food consumption. Dr. Austin also weighs in on finding your race weight, metabolic factors based …
 
While there is no substitution for consistent training leading up to a race, there are still many tricks of the trade you can use on race day to get to the finish line faster. On today's episode, coaches John Mayfield, Elizabeth James, and Jeff Raines unload their arsenal of 31 race-day, time-saving tips. Whether it's your first race or your 101st,…
 
Smile, you’re on race-day camera! In this episode, host Andrew Harley and coach John Mayfield are joined by sports photographer, Scott Flathouse. Scott shares his journey from an active competitor to getting behind the lens on course. Listen in as Scott, who has shot hundreds of race events from destination IRONMAN’s to neighborhood 5k’s, describes…
 
What is a performance plateau? How can your prevent yourself from getting stuck in one? Join coaches John Mayfield and Elizabeth James as they discuss how to determine if you are plateauing, and if you are, what to do about it. Examine possible causes for a plateau in swimming, biking, or running performance and listen in as the coaches provide sel…
 
Triathletes train year after year dreaming of one day racing in Kona. On today’s episode, Andrew Harley is joined by Greg McAuley and Joanna Nami, two athletes who will be racing in Kona this fall. Both athletes qualified to race at the Ironman World Championship through the Legacy Program. Learn more about the legacy program and preparing to race …
 
Do you need to leverage power in your run training? What are the benefits of using run power compared to pace and heart rate? On today's episode, the Director of High Performance at Stryd, Evan Schwartz, joins host Andrew Harley and coach John Mayfield to discuss running with power. Evan describes how Stryd measures metrics such as pace, elevation,…
 
Your best triathlon performance is preceded by an effective taper. Join coaches John Mayfield and Elizabeth James as they discuss the purpose of the taper and how to productively finish preparing for your race. The coaches overview your final workouts, considerations for sleep and nutrition, and how to handle travel during this time.…
 
In this episode we count down the "Top 12 Reasons to be a Triathlete." Host Andrew Harley is joined by John Mayfield, Elizabeth James, and Jeff Raines for a celebratory look into what makes our sport so special. Will your reason be mentioned? Listen in and then join us on social media to tell why you love being a triathlete.…
 
Do you really need to strength train to succeed as a triathlete? Dr. B.J. Leeper's answer may surprise you! On this episode, host Andrew Harley, coach Elizabeth James, and physical therapist B.J. Leeper discuss the role of strength training in triathlon preparations. Can lifting make you faster? Will doing specific exercises prevent injury? Listen …
 
Race rehearsals are a great opportunity for you to practice everything heading into race day. Join coaches John Mayfield and Elizabeth James as they give tips for testing your gear, nutrition, hydration, and pacing during these preparatory sessions. John and Elizabeth also overview RaceX’s race-execution tools that you can use both in your rehearsa…
 
TriDot coaches John Mayfield, Elizabeth James, and Jeff Raines are in the hot seat on this round-robin, rapid-fire episode! The coaches answer your questions about a variety of topics. Learn how to maintain your bike and determine if a product or supplement is in compliance with anti-doping regulations. We'll also discuss tips for running on a trea…
 
Our sport is filled with life-changing moments, inspirational stories, and forever friendships. In this episode, you'll be motivated and inspired by all three. Triathlete Adam Cook shares his multisport journey that has impacted his life forever and set him on a wild challenge that took him all of 2020 to complete. Gain motivation as he shares abou…
 
What is intermittent fasting and why are some athletes adopting this approach? In this episode, expert nutritionist Dr. Krista Austin outlines different types of fasting and overviews how restricting food can impact your body composition, mood, sleep patterns, HbA1c, insulin regulation, and cholesterol levels. Learn about fat oxidation, muscle prot…
 
Crossing the IRONMAN finish line requires dutiful physical preparation. But even the most physically-prepared athletes may succumb to the day's elements without a proper race-day nutrition plan. Learn from two of TriDot's elite athletes and coaches, Jeff Raines and Elizabeth James, as they discuss developing and implementing a race-day nutrition st…
 
Why is movement the foundation of the Performance Pyramid, and how can understanding it benefit your triathlon training? Listen in as physical therapist and TriDot coach, Dr. B.J. Leeper, answers this and more! Learn how to identify areas of your body that could most benefit from improved mobility and stability. Dr. Leeper discusses how functional …
 
Significant improvement in your race performance requires training that is counter-intuitive for most triathletes. They are trapped in the Power-Stamina Paradox and will never realize their performance potential until they escape the mindset and training habits that undermine their progress. In this episode, we explain the paradox and how you can e…
 
What is carbohydrate periodization and how can you benefit from this nutritional approach? On this episode, nutritional expert Dr. Krista Austin overviews the role that carbohydrates play in both your daily and training nutrition. Get examples of how to periodize your carbohydrate intake to optimize performance and health and learn if 'carb-loading…
 
Are you ready to get back to racing? On this episode, host Andrew Harley interviews athletes that had the opportunity to race in 2020. Join the conversation as the athletes discuss being in limbo throughout the season with multiple event cancellations. Learn what precautions events are taking in regard to COVID and get tips and advice for handling …
 
Why should you warmup before your next race? Join TriDot coaches Elizabeth James and Jeff Raines as they answer common questions about the pre-race warmup. Learn the appropriate warmup durations for each race distance (it's different for a sprint and Ironman!) and when to begin your warmup routine prior to the start. Understand how incorporating mu…
 
Join TriDot coaches John Mayfield, Elizabeth James, and Jeff Raines as they reflect on some of their favorite TriDot Podcast episodes from the past year. Revisit the year's top coaching advice, insights into TriDot's technology, and special moments with guests on the show. Whether you're a first-time listener or long-time subscriber, find out which…
 
Race execution should not be an experiment! On this episode, TriDot founder and CEO, Jeff Booher, and TriDot coach Elizabeth James, introduce RaceX (www.MyRaceX.com)—an application specifically designed to help athletes race faster. RaceX delivers the fastest possible race times given your fitness and race conditions by providing an optimized race …
 
What is fat oxidation and why have some triathletes adopted a ketogenic nutritional approach? On this episode, nutritional expert Dr. Krista Austin overviews high fat, low carb diets. Are there performance benefits from minimizing your dependency on carbohydrates? Can increasing your fat intake help you avoid the bonk on race day? Listen in as Dr. …
 
Triathletes are quick to adopt the latest and greatest in training gadgets, including recovery tools. But which tools are worth the hype and your hard-earned dollar? Join the podcast team as physical therapist Dr. B.J. Leeper discusses a number of popular recovery tools. Learn about recovery boots, compression sleeves, massage guns, muscle scrapers…
 
Upgrading your triathlon equipment can increase training effectiveness, enhance comfort, and improve speed where it counts. On this episode, TriDot coaches John Mayfield and Elizabeth James outline triathlon gear upgrades for the swim, bike, and run. Learn what 'key items' you might be missing and get recommendations for which premium products make…
 
What distance should you target for your next race? Whether you are ready to sign up for your first triathlon or you're a seasoned athlete looking for your next finish line, TriDot coaches John Mayfield and Elizabeth James discuss considerations for your next race registration. Get answers to common questions like: "What is the best distance for yo…
 
Tim O'Donnell is one of the world’s most successful and experienced long-course triathletes. On this episode, Andrew Harley and Elizabeth James interview Tim about the progression of his career from new professional to the fastest American finish at the Ironman World Championship race. Tim shares stories about racing ITU events, transitioning to lo…
 
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