The TriDot Triathlon Podcast

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...

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 t...

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...

“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...

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...

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...

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.

Whether it’s a nagging niggle or a major surgery, injuries are an almost inevitable part of long-term triathlon training. In this episode, Physical Therapy expert Dr. BJ Leeper and Professional Triathlete Elizabeth James share valuable insights to help you return to training stronger and smarter. We’ll cover smart strategies for easing back into training, how to know when to push forward and when to pull back, and even practical tips on modalities and tools to support your recovery. BJ and Elizabeth discuss the mental and emotional challenges of injury recovery, sharing encouraging advice. While we can’t provid...

Since the bike leg is the longest part of any triathlon a proper bike fit is essential for performance, comfort, and injury prevention. While a professional fit is ideal, it's not always accessible. This week, Coaches Jeff Raines and Sion McIntosh join the show to share practical advice on how to fine-tune your bike fit at home. You'll learn how to better understand your body's unique needs and identify common adjustments your fit may require over time. We’ll also cover when and how to modify your setup, explore both low-tech and high-tech tools to analyze your position, and di...

In triathlon every second matters and even small mistakes can cost you big on race day. We’ve brought in two coaches, Matt Sommer and Matt Bach, to help you reclaim lost time and get the most out of your fitness on race day. In this episode, we dive into practical strategies for saving time before, during, and after the race. From course prep and gear setup to pacing, nutrition, and staying mentally sharp in the heat of competition, Matt and Matt share insights that can make a real difference in your performance. Whether you’re a first-timer or a se...

As experienced Coaches Jeff Raines and Elizabeth James have seen it all on race day—and this week, they're sharing the biggest lessons they've learned while spectating on race day. From practical advice on bike maintenance and travel planning to embracing the race-day atmosphere and soaking in the finish-line moment, they’re dishing out the same tips they give their own athletes. Whether you're racing or cheering from the sidelines, this episode is packed with insights to help you get the most out of your next triathlon event!

Whether it’s a wave, rolling, or mass start, how you begin your triathlon swim can make all the difference. In this episode, coaches Joanna Nami and Ryan Tibball break down every type of open water swim start and share expert strategies to help you launch with confidence. You’ll get practical tips for staying calm, starting strong, and settling into your rhythm quickly. As you gear up for your next race, this episode is your complete guide to swim start success!

The RunDot Podcast is launching soon and today we meet the host! Carrie Tollefson is a National Champion Middle-Distance Runner, an Olympian, a globally recognized broadcaster, and a podcast host! Carrie brings a wealth of running experience and today gives us her four major tips for race morning! She stresses the importance of planning (and having multiple plans) and even shares how she uses visualization, all while sharing some of her favorite running stories over the years. Come get to know Carrie, and be on the lookout for the launch of the RunDot Podcast.

While 140.6 miles is only double the distance of a 70.3, the cost and commitment can feel MORE than double as a triathlete prepares for their first full IRONMAN. Today, Coaches Kurt Madden and Louise Strydom bring two of their athletes to the podcast to share everything about transitioning to the IRONMAN distance. Kurt and Louise provide key tips for the IRONMAN training cycle while athletes Heather and Jaco share their experience transitioning from a half to full IRONMAN. Between the coaching expertise and the athlete stories, this episode will give you the confidence to level up from 70.3 to 140.6!

Staying in the sport of triathlon takes the right motivation, dedication, and a healthy mind and body. IRONMAN World Champion Mirinda Carfrae and IRONMAN Champion Tim O'Donnell both enjoyed long and rewarding professional triathlon careers and continue to train while coaching Team Salty Bears. So naturally they are perfect to share the six lessons they learned to help have a long-lasting journey in triathlon. Tim and Rinny teach us the importance of always redefining goals and share tips for avoiding burnout. They stress the importance of strength sessions and adjusting your training when needed. Armed with wisdom from Coach Ti...

300 episodes of The TriDot Triathlon Podcast have come and gone, and while we can't recount EVERY lesson hosts Andrew Harley and Vanessa Ronksley have learned, we picked our top 20 takeaways. We scoured all the nutrition episodes, the coaching wisdom and even the skill-specific episodes to find the best tips. From choosing the right run shoes, to improving your swim, eating enough protein, and even when NOT to train, Andrew and Vanessa recall it all. This episode is guaranteed to remind you of some very important lessons in triathlon that we hope you remember for the next hundred episodes!

We're back for another episode where our triathlon coaches answer YOUR questions! IRONMAN World Champions Mark Allen and Craig "Crowie" Alexander jump into the hot seat on this round-robin, rapid-fire episode! Learn tips for balancing training with life activities, riding strong when you train outside, and how to breathe while swimming in cold water. Listen in as the coaches teach us what we can learn from the pros and how to keep our heart rate down during a race start. They also discuss the infamous question of body hair and drag. This episode has a tip for everyone!

Getting faster doesn’t come through just training harder. Your recovery plays a crucial role in becoming a stronger athlete. This week triathlon legend Michellie Jones joins the podcast to share her 6 rules for recovery that will benefit your performance. From the importance of prioritizing sleep and nutrition to using recovery tools and technology. Michellie shares what she tells her athletes and even reminds us to "master our mobility minutes" as an insurance policy for our body. This episode is packed full of recovery wisdom that will translate to free speed come race day!

The Wildflower Multisport Festival is the "Woodstock" or "Coachella" of triathlon. Where the Countryside of California hosts a weekend endurance festival with triathlon, running, open water swimming, and so much more! After a hiatus, Wildflower returned in 2025 and TriDot was there in a big way! Host Vanessa Ronksley brings Coaches Ryan Tibball, Kurt Madden and Brandy Ramirez to the podcast to break down the epic weekend. They discuss everything from the course to the comradery and even share their favorite stories from the weekend. This podcast episode will make you want to be the first to sign up for...

With our bodies needing the perfect amount of fuel, fluids, and electrolytes to thrive on race-day, plenty can go wrong with our nutrition intake while on course. Coaches Jasmine Moezzi and Kathy Ward-Hudson join the podcast to help us troubleshoot the seven most common nutrition issues athletes may face during their race. From dehydration and cramping to catching up if you fall behind on your fueling, we cover it all! This episode will help ease those race-day fears of getting all your nutrition in so that you can focus on the other three disciplines and have an amazing race!<...

With the run being the final leg of a triathlon, your body and brain are fatigued with plenty of miles still to go. Numerous things can go wrong trying to reach the finish line. Coach Chris Navin brings his coaching and racing experience to the podcast to help us troubleshoot the eight most common issues athletes may face during the run. From injuries and aches to brain fog, nutrition, and GI issues, we cover it all! This episode will help ease those race-day run fears and help you confidently finish your race!

Since the bike leg is the longest part of a triathlon, plenty can go wrong while out on course. Coach Kurt Madden brings his coaching and racing experience to the podcast to help us troubleshoot the seven most common issues athletes may face during the bike portion of the race. From mechanical and tech failures to nutrition and the saddle discomfort, we cover it all! This episode will help ease those race-day bike fears and help you have a confident ride in the saddle.

Even though the swim is the shortest part of a triathlon, plenty can go wrong as you make your way through the water. Coach Joanna Nami brings her coaching and racing experience to the podcast to help us troubleshoot the seven most common issues athletes may face during the swim portion of the race. From goggle and wetsuit issues to anxiety and the effects of water temperature, we cover it all! This episode will help ease those race-day swim fears and help you have a confident swim split!

Running on tired legs is a big time reality of triathlon training and racing. Triathlon Legend Mirinda "Rinny" Carfrae and running Coach Bobby McGee join the podcast to share all their wisdom for running strong while fatigued. Our Coaches will offer cues for holding proper run form even while tired and will provide tangible tips for strengthening your legs in training. Rinny and Bobby will touch on the importance of cadence and share their own personal stories and experiences. This episode is packed with knowledge and tips to keep your legs spinning during your next long run!

Ice baths, cryotherapy, cold showers (and more) are the new "it" thing for recovery. But does sports science actually support cold water as a positive body stimulus? Physical Therapist Dr. B.J. Leeper and Triathlon Coach Ken Presutti plunge into the podcast to share the benefits of cold water immersion. From the anti-inflammatory perks to body temperature regulation, and even boosting your metabolism, there are multiple reasons to get chilly in your training week. Our experts break down the appropriate temperature, give advice on how long to stay cold, and even discuss the importance of shocking your system. You'll...

Racing a triathlon relay is a great way to mix up your race season, practice one specific discipline, and have fun along the way! Coaches Ben Sommerville and Ryan Tibball join the podcast to explain the most common relay formats and how to best race them. From selecting your teammates to split pacing and transition tips, Ben and Ryan coach us through it all. This episode will have you ready to grab some friends and register for a relay adventure!

A crucial touch point between a triathlete and their bike are the pedals and footwear that get those wheels moving! Coaches Jeff Raines and Ben Sommerville join the podcast to cover the essential info regarding bike shoes, cleats, and pedals. From running shoes and platform pedals to cycling shoes and clipless pedals, our coaches explain the pros and cons of the most common set ups. They'll break down what to look for when purchasing footwear and even how to put your cycling shoes on as quickly as possible. Whether you are new to cycling or an experienced triathlete, our coaches...

Triathletes famously LOVE to train and tend to neglect rest and recovery. Properly resting our body is just as vital to triathlon performance as our training. Today Coaches Matt Sommer and Jason Verbracken join the podcast to help us get rest days right. Answering questions like “Do we actually need rest days?” And “what are signs our body needs a rest day?” After this episode you'll be ready to rest as hard as you train!

Are you interested in tangible tips to improve your swim? Triathlon legend Michellie Jones and Coach Brandy Ramirez join the podcast to share six big time swimming tips for every triathlete. They stress the importance of proper technique and the benefits dry land exercises. Michellie and Brandy also discuss working on your open water skills as well as training with purpose EACH swim session. These six tips will have you ready to start your next race strong and confident!

Are you interested in tangible tips to improve your cycling? Triathlon legend Craig "Crowie" Alexander and Coach Chris Navin join the podcast to share six big time cycling tips for every triathlete. They break down the importance of a proper bike fit and explain the benefits of high and low cadence training. Crowie and Chris also share tips for strength and mobility as well as wisdom for working on your bike handling skills. These six tips will have you ready to rock the longest leg of your next race!

Are you looking for tangible tips to improve your run? Triathlon legend Mirinda "Rinny" Carfrae and Coach Jeff Raines join the podcast to share six big time running tips for every triathlete. They break down purchasing the correct shoe for your specific feet and explain the benefits of training on tired legs. Rinny and Jeff also share tips for training your gut as well as the importance of run drills. These six tips will have you ready to rock the last leg of your next race!

Have you ever left for your run and your watch battery was dead? Or gone for a group ride to notice your bike computer is still at home? Did it ruin your workout? If so, have no fear - Coaches Ryan Tibball and Will Usher join the podcast to break down training without technology. We have become so connected to our training gadgets that something will inevitably go wrong, and we need to know how to proceed. From intentionally training without your watch to tips for salvaging your workout when things malfunction, and even understanding the importance of listening to...

When considering adding a race to your calendar, what variables should factor into your decision to register? Or to pass? Coaches Raya Usher and Ken Presutti join the show to present the five questions you should ask before adding a race to the calendar. They'll discuss ways to lay out your season calendar and help you think through the "why" behind each race you add. From the logistics (budget and timing), to finding the perfect course (do you want a challenge or a course that aligns with your strengths) and even finding seasonal success. This conversation hits the essential question...

As the fourth discipline of triathlon, triathletes are very intentional with race day nutrition. But what we put into our bodies day-to-day has a much bigger impact on our overall health. Today, 6X IRONMAN World Champion and legendary coach Mark Allen shares his six rules for daily nutrition. He discusses the importance of nutrient dense foods, why to avoid added sugar, selecting quality protein, and even which oils to avoid! After this conversation Mark will have you motivated to up your daily nutrition game!

Since assessment workouts serve as a benchmark of your current fitness, it is crucial to perform your best in these training sessions. TriDot Coaches Matt Sommer and Elizabeth James join the podcast to break down everything you need to know for your next assessment week. We'll discuss the importance of fitness benchmarking as well as mental strategies and practical tips to increase your performance. Matt and Elizabeth will provide pacing strategies and suggestions for overcoming test anxiety; all aimed at equipping you to nail your next round of assessments!

While long course requires stamina, short course racing involves a lot of power and speed! Two-time short course National Champion and TriDot Coach Ben Sommerville joins Coach Ryan Tibball on the podcast to emphasize the importance of building speed before your next short course race. From the timing of fueling and proper form and technique, to powering through those tough training sessions, and even the value of brick workouts, Ben and Ryan break down each discipline and provide tips on how to become more powerful in each sport.

IRONMAN training certainly takes some time, but it doesn't need to take over your entire life. It's possible (and important) to balance training with your regular commitments and priorities. This week, IRONMAN U Master Coach Michellie Jones and TriDot Coach Jeff Raines join the podcast to debunk all the time commitment myths about training for long distance triathlon. From how far out to start training, to maximizing the workouts that fit into your schedule, Michellie and Jeff tackle all the burning questions. If you are on the fence about taking on the training time needed for IRONMAN or IRONMAN 70.3, this...

Success in triathlon training and racing can be just as much mental as it is physical. You devote numerous hours to swimming, biking, and running to train your body, but what are you doing, if anything, to develop your mind? Can your mindset truly impact your performance results? On today's episode, mental skills coach Bobby McGee and triathlon coach Elizabeth James discuss this, and more! Join the discussion about the role emotions play in race preparation, combatting anxiety and nervousness, and employing practices such as visualization. This episode may be the key to help you unlock your performance potential through...

Building a strong body is essential for sustaining triathlon success. This week strength savvy Coaches Matt Sommer and Elizabeth James walk us through the benefits and best practices for triathlon strength training. Building strength is more than just lifting heavy weights - it's also mobility, stability, and recovery. From walking into the gym for the first time, to advanced tactics for experienced athletes, our coaches have you covered with gym going wisdom! Even if you don't have access to fancy equipment or facilities Matt and Elizabeth will talk all about training at home. Even giving a glimpse into their weekly...

Whatever address you call home, where you live presents challenges and opportunities for your training. Whether you live in the heart of a major city or the remote countryside, at high elevation or at sea level, or even somewhere flat versus somewhere hilly, you have to adapt to get the most out of your training. Coaches Will Usher and Tony Washington bring their tips for training where you live. They'll talk through how to train if you don't have access to a pool, how to properly execute a session in the hills, and even how to balance staying indoors versus...

When the triathlon race season comes to a close triathletes enter what has traditionally been called the offseason. Thankfully all this time off from racing doesn’t mean we have to take time off from improving our fitness. Today, coaches Brady Hoover, Jeff Raines, and Ryan Tibball share how to make the most of your offseason. They’ll discuss extra rest and recovery, focusing on a single discipline, tweaking your nutrition approach, strengthening your body, refining technique and so much more! Listen and learn how to turn your offseason into a preseason.

We're back for another episode of answering YOUR questions! TriDot coaches Jeff Raines, Elizabeth James and Jenn Reinhart are in the hot seat on this round-robin, rapid-fire episode! Learn how to ease back into training after injury, incorporating more strength work to your workout schedule, and tips for open water swimming when open water isn't nearby. Listen in as the coaches talk about tubeless vs. tubes, different types of bike cleats, and planning your schedule as you jump to a longer distance race. They also discuss how to keep your triathlon gear clean (and not smelly!). This episode has a...

For the last two years The TriDot Triathlon Podcast has ended the show with a tip from a TriDot coach. Today we celebrate our 100th coach cool down tip! Vanessa Ronksley joins Andrew Harley to look back on her favorite recordings. From what Vanessa tells herself everyday to the tip that is really ten tips, we recall some of the best cooldowns over the last hundred episodes. We discuss identity, training the mind alongside the body, and pre-race wisdom for you to crush that upcoming event! All one hundred cool downs were valuable, so we recommend you listen to every...

Do you know how to dial in your training zones for each workout? Have you mastered how zone 4 pace feels in the water or zone 2 heart rate feels on a run? An athlete's fitness is constantly changing so therefore the the feel of each training zone will change as well. This week Coaches Jeff Raines and Ryan Tibball join the podcast to discuss the importance of training at a variety of paces and share their coaching secrets to developing a feel for each different intensity. Jeff and Ryan break down each sport and provide drills to improve the feel of...

Inspired by popular demand, we proudly present the official 2024 TriDot Podcast holiday gift guide! Whether you are a new or seasoned athlete, getting new gear or replacing something old, our team has ideas for you! Coaches Brandy Ramirez and Chris Navin join Andrew Harley to share their favorite gift ideas for any athlete across multiple budget amounts. From stocking stuffers to bike upgrades, electronics, and even premium race experiences; after listening to this you will have a plentiful wish list!

A habit is a routine behavior that is often subconsciously repeated - and we all have good habits and bad ones. Today, Coach April Spilde and Coach Rich Soares join the podcast to share how to break away from bad tendencies and create positive behavioral patterns. Coach Rich shares some tips on how to translate this into your triathlon training while Coach April discusses how to rewire the brain to change your mindset. From minor modifications to your daily routine to adjusting your goals to be more tangible, April and Rich will leave you inspired to build good habits into...

When the holiday season ramps up it can be difficult for a dedicated triathlete to balance training with family time and seasonal celebrations. Coach Raya Usher and Coach Brady Hoover bring an abundance of holiday spirit and coaching wisdom to help us find the right balance. Brady shares his secrets to training while traveling while Raya reminds us to prioritize the most important workouts! You'll even hear some tricks on how to make your workouts fun, festive, and family friendly! Wherever you are, and whichever holidays you celebrate, Season’s Greetings from the TriDot Podcast.

Some triathletes enter the sport and exit relatively quickly. Others plug in and stay for a while. But then there are lifers, who start their triathlon journey and stay as long as possible. Fresh off of his 50th IRONMAN, Coach Kurt Madden joins Coach Jenn Reinhart to share how they have both stayed in the sport for almost 50 years. They’ll discuss strategies for keeping your body healthy, maintaining motivation to train, when to consider a seasonal break, and plugging into your local tri community. Through today’s conversation we hope you find the inspiration and know how to stay in t...

How do cheerleading, modern pentathlon, roller derby, and racing cars all connect to triathlon? In this episode, Coach Joanna Nami and Vanessa Ronksley talk to ten athletes who came to triathlon from different sporting backgrounds. From tennis to wrestling and even surfing, these athletes share their athletic experiences and provide wisdom learned along the way. What lessons carried over? What became a challenge to overcome? Listen in as our athletes provide specific moments in training and racing where their past sporting endeavors had an impact on triathlon.

If we told you that the triathlon legends of yesterday are teaming up to coach the legends of tomorrow, would you want to know more? Today on the podcast Mark Allen, Matt Bach, and Andrew Harley talk all about TriDot Legends, the TriDot subscription level where award-winning triathlon training meets guidance from triathlon's greatest icons so you can build your own legacy. Come learn what legends are involved and how this coaching collaboration will make your training experience legendary!

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 episode, Ironman Champion Matt Bach and Pro Triathlete Elizabeth James discuss what things you should and shouldn't emulate. Listen in as they discuss racing at the elite level and the similarities and differences for training and racing that can...

Whether it’s on 4 wheels or two blades, Billy Monger was born to race. As a young race car driver, Billy lost his legs after a mid-race wreck. Today Billy is a professional Formula 1 broadcaster who is always looking for a new challenge. This week, Billy will attempt to break the World Record for a double amputee at the IRONMAN World Championships in Kona and has been raising money for Comic Relief every step of the way. Joined by his coach, Will Usher, we learn how they prepared Billy for this big goal on the Big Island all while overcoming th...

With day to day triathlon training, it can be hard to enter every workout feeling strong and energized. On this episode, Coaches Elizabeth James and Ryan Tibball share their strategies for beginning every workout in a positive place. How is your body feeling? What is your personal ideal workout time? How dialed in is your nutrition and hydration? Are you getting enough recovery? All of these are important for maintaining energy levels. Elizabeth and Ryan cover all of this and more to help you start your next workout better energized!

Every triathlete dreams of a flawless build up to that big upcoming A-Race. But reality rarely delivers an obstacle free path to the finish line. Vanessa Ronksley's training for the IRONMAN World Championship in Nice was far from ideal. On today’s episode, her story serves as a case study for how one athlete and coach made necessary adjustments to the A-Race preparations. Vanessa recalls the range of emotions she felt throughout the training cycle, the race itself, and at the finish line while Coach Ryan Tibball spills the coaching secrets used to power her to race-day success! There is 1 we...

How do synchronized swimming, basketball, gymnastics, and hockey all connect to triathlon? In this episode, Coach Matt Sommer and Andrew Harley talk to eight athletes who came to triathlon from different sporting backgrounds. From rowing to figure skating and even equestrian, these athletes share their athletic experiences and provide wisdom learned along the way. What lessons carried over? What became a challenge to overcome? Listen in as our athletes provide specific moments in training and racing where their past sporting endeavors had an impact on triathlon. To commemorate National Podcast Day, we are excited to release our commemorative TriDot Podcast...

Do you know someone who is interested in triathlon, but they're not quite sure where to start? This episode is for them! Coaches Jasmine Moezzi and Rich Soares join host Andrew Harley to share 11 tips to begin your journey. Jasmine and Rich found triathlon from different athletic backgrounds and share their stories as well as lessons learned along the way. Whether you want to be a leisurely triathlete or have ambitious goals like becoming an IRONMAN, surrounding yourself with the right people is essential. From the importance of a coach, to time management tips while learning to juggle three sports...

Do you enjoy the fast and furious style of sprint, super sprint and Olympic distance triathlons? Coaches Raya Usher and Chris Navin join host Andrew Harley to share five skills to master for short course racing. Raya and Chris have raced and coached for many years and stress the importance of learning how to race at threshold without blowing up! From working on your bike skills, to knowing the rules for your specific race, and the importance of nailing your swim start, Chris and Raya's five skills to practice will help you become a faster, smarter, and savvier short course...

Do you have an unconventional schedule and still want to train and race to your maximum potential? Do you struggle to fit in training with travel? Can you still prioritize nutrition while on the road? Coaches April Spilde and Julie McPhilomy join host Vanessa Ronksley to share how they balance training, racing, and their social life with their non-traditional work schedules. From April's service in the Air Force to Julie's life in the sky as a flight attendant, they have each made it work while training for multiple distances, including IRONMAN. Whether it's early mornings, late nights, or listening to...

Are you ready to become an IRONMAN but not sure where to start? The full distance is intimidating and can seem exponentially more daunting than an IRONMAN 70.3. Andrew Harley and Vanessa Ronksley have learned A LOT hosting the podcast and this week they'll share the 10 tips they personally provide to friends who ask for their advice about stepping up to IRONMAN. TriDot will have you physically ready, but there are so many other things to think about: what will you wear? Will you change clothes for the run? Is your bike fit ready for 112 miles? Is your fueling dialed in...

A new week, a new integration! Zwift and TriDot have joined forces for a top notch indoor training experience. On this episode, Zwift's Global Product Marketing Specialist, Joseph "Joe" Battisti, and 5x World Champion, Craig "Crowie" Alexander, join host Andrew Harley to reveal how this integration strengthens and motivates your cycling. After logging numerous and mundane indoor miles, Joe found Zwift as an entertaining option for his own training and now excitedly helps other athletes explore the playground in their pain-cave. As Joe and Craig talk about how Zwift can make indoor training more fun, Craig also provides training tips...

What if we told you new goggles could help you nail your next TriDot swim workout? TriDot and FORM Smart Goggles have joined forces to enable athletes to follow their workout in the water better than ever before! FORM's Director of Business Development, Scott Dickens (a former Olympic swimmer), joins Coach Dan Caskie and Andrew to discuss the recent integration and how it can elevate your swim experience. Scott shares stories from his time as an Olympian, and how FORM Goggles were invented. Dan and Scott share their favorite features of FORM goggles and how they can assist every swimmer...

With three different sports and lots of equipment, the likelihood that SOMETHING goes wrong during a triathlon is high. But how you react can make or break your race! On this episode, Coaches Kurt Madden and Louise Strydom join host Andrew Harley to alleviate your anxieties about what troubles could arise. Kurt and Louise not only share their personal stories of perseverance, but also offer valuable advice on how to handle problems before and during the race. When should you switch from "plan A" to "plan B"? When should you continue to race and when is it best to withdraw...

Every four years, the best triathletes come together for the Olympics, to show off their sport and country. The triathlon races were in the spotlight (for both hype and uncertainty) and did not disappoint! Joining us from Paris, triathlon legend and Coach Mark Allen gives five lessons from watching the men’s race and Coach Michellie Jones provides five tips after the women’s race. From consistency in the years before the actual race to managing the race-day weather conditions and staying mentally focused during the entire race, this podcast will provide tips that every athlete can benefit from!

Swim Straight! Your Guide to Open-Water Success Get your race started right with a confident open-water swim. Today Jan Sibbersen, the Founder and CEO of sailfish and Coach Jenn Reinhart dive into everything you need to know about open water swimming. How should you position yourself around other athletes? Which goggle tint should you use for certain weather conditions? What is the best way to swim straight and sight efficiently? How can you practice open water skills in the pool? Jan and Jenn answer these and more! So the next time you are in open water, you'll be ready for...

Athlete stories have the power to touch, move, and inspire you. And there is great value in hearing others’ experiences and learning from their journeys. On today’s episode, Host Andrew Harley interviews three TriDot athletes who were at Challenge Roth. Jenn Reinhart and Barb Campbell share how they trained, tapered, and traveled for this bucket list event and Tony Washington provides coaching insights for athletes who aspire to race in Roth. In the “one race, three journeys” series, you’ll get insight into race-specific preparation, mindset, racing strategy, and more! We are thrilled to have sailfish as the swim partner of...

Assessments are about much more than just benchmarking your progress. Learn mental strategies to embrace the challenge of the week and practical tips for getting the most out of each session, We'll reveal many hidden benefits of your assessments, if performed correctly, and how they are used to optimize your training and increase your performance.

TriDot coaches Jeff Raines and Joanna Nami are in the hot seat on this round-robin, rapid-fire episode! Host Vanessa Ronksley asks YOUR listener-submitted questions about a variety of topics. Learn how to maximize your bike set up for your next race (as well as the right time to make these changes), and grab some tips for setting up a quick and efficient transition. Then get some guidance for racing in different conditions than you train, such as racing in hot & humid conditions or at altitude. Jeff and Joanna also provide some key tips to execute your next swim session and...

Ready to dominate your triathlon run? Elevate your race performance with the guidance of TriDot's latest coach, 5x World Champion Craig "Crowie" Alexander, renowned for his ability to run well off the bike. Craig joins professional triathlete and TriDot Coach Elizabeth James to discuss tips for running strong after your bike leg. In this episode, Crowie shares stories from his career, why he recently brought all of his athletes including his Sansego Triathlon Club over to the TriDot platform, and reveals his top five strategies for enhancing your run off the bike. Don't miss out on this pivotal conversation to...

How well do you move? How often do you move? Despite plenty of sagitial plane movement through swimming, biking, and running, triathletes are often deficient in other movement patterns. On today's episode, Dr. B.J. Leeper returns to the podcast to discuss the importance of moving often and incorporating a variety of movements. Listen in to explore squatting, balancing, rolling, breathing, and so much more! Moving well is an essential part to your triathlon performance. Learn how you may be currently leaving performance gains on the table and how to move into your true potential. We are thrilled to have...

How long should your longest triathlon training sessions be? Is there any benefit to frequently swim the full distance that you'll cover in your next race? Do you NEED to bike over the distance that you'll do for your event at least once before showing up at the starting line? Should your long run be based on distance, or time on your feet? Join today's conversation with IRONMAN U Certified Coaches Raya Usher and Brady Hoover for the answers to these questions - and much more! Raya and Brady thoroughly cover the topic of longer workout sessions for triathletes. They...

Can adding ketones to your fueling lead to better triathlon results? Professional triathlete and TriDot coach, Tim O’Donnell, and deltaG’s Human Performance Expert, Brian McMahon, join us for this episode and provide the science behind ketones. They also outline ways to incorporate deltaG into your training, racing, recovery, and everyday use to optimize your performance. Whether it is your first time trying ketones, or you are a seasoned user, Brian and Tim share their tips for ketone success. Consider this the ultimate “how-to” guide for adding ketones to your training regimen and race-day nutrition. Big thanks to Precision Fuel & H...

In this episode, we sit down with 10 experienced triathlon coaches to discuss their top race-day tips. Whether you're a seasoned triathlete, or brand new to the sport, these experts share valuable insights and strategies to help you perform your best on race day. From preparation to mindset to nutrition, each coach provides a key piece of advice they offer their athletes. So whether you're aiming for a personal best, or simply looking to cross the finish line with a smile on your face, you won't want to miss these 10 race-day tips to help you reach your goals and make the...

What can triathletes learn from pure swimmers? Find out here! In this episode, we dive into the lap lanes with professional triathletes, and former collegiate swimmers, Tim O'Donnell and Dede Griesbauer. Tim and Dede discuss the training methods used by elite swimmers and how they differ from training programs for triathlons. Then, from your training mindset to fueling sessions, and identifying common barriers to swim improvement, Tim and Dede uncover the secrets behind the success of top swimmers. Whether you're a seasoned triathlete or just getting started, this episode is packed with insights and advice from the elites that can...

Are you planning to race at altitude this season? Interested in a high-elevation training camp? Join TriDot Coaches Jeff Raines and Jason Verbracken as they dive into the topic of elevation and its impact on training and racing. The coaches discuss the physiological effects of training at higher elevations and how your body adapts to these conditions. They also examine the recovery time needed for your body to adjust after being at altitude and its influence on training. Additionally, the coaches explore the practice of elevation camps and the potential benefits for athletes preparing for races. The topic of proper...

As an athlete, it is crucial to understand the impact that your triathlon training can have on your bones. In this episode, we are joined by two special guests: Dr. Gillian Wooldridge, a sports medicine physician, and Dr. Krista Austin, an exercise physiologist and nutritionist. Dr. Wooldridge kicks off the conversation with an overview of bone health and common injury concerns that triathletes may be prone to. She also explains the concept of bone density and the various methods available to assess it. Then, Dr. Austin dives into the role of nutrition in maintaining strong bones. She highlights the essential...

What can triathletes learn from professional cycling? Find out here! In this episode, we dive into the pro peloton with pro-tour cyclist Florian Vermeersch, from Team Lotto-Dstny, and TriDot Coach Chris Navin. We discuss the training methods used on pro teams and how they differ from training programs for triathlons. Florian shares his experience with team group rides and the importance of teamwork in cycling. Then, Coach Chris Navin explains some valuable lessons that triathletes can learn from the training habits of cyclists. From optimizing training plans to fueling strategies, and setting up your bike for a fast split, Florian...

Looking to race better in hot conditions? In this episode, coaches Kurt Madden and Caleb Chapman share expert insights on how to properly prepare for a hot race. They answer common questions such as: How does being unprepared for a hot race impact your performance on race day? How can you improve your tolerance to the heat? Kurt and Caleb also discuss the importance of having a proper heat training protocol, and how they are using new technology to help their athletes adapt to different temperatures. Then the coaches delve into other key factors such as hydration strategies, cooling measures...

Did you know you can race AND raise money for a charitable cause? Today we dive into this topic with Audra Tassone-Indeck and Tammy Dotson. Audra is the Executive Director for the IRONMAN Foundation and Tammy is a TriDot Ambassador who frequently supports good causes through racing. Together, our guests will share their expertise and personal experience to help you learn how to fundraise through triathlon. They will also discuss the impact that racing for a cause can have on both the individual and the community, and the various ways you can get involved. Tune in to learn more about...

You know that eating a balanced diet is important for overall health and wellbeing. But, you also know this is not always an easy thing to do! As an endurance athlete, getting the right amount of macro and micronutrients is especially critical for your overall performance. Join us on this week's episode as we dive into the topic of eating enough protein, fruit, and vegetables. TriDot Coach Jasmine Moezzi, and Founder and Chief Nutrition Officer at Fuelin, Scott Tindal, explain why each nutrition area is essential for your training sessions – both in terms of energy availability prior to training and pr...

Have you ever wondered how those sleek and stylish triathlon kits are made? In this episode, host Andrew Harley sits down with Mark Goddard from Zoot and Soj Jibowu from Varlo to find out! Mark and Soj explain the intricate process of creating a triathlon kit from the initial design and material selection to the final product. They also discuss the key features that make a tri suit stand out, such as moisture-wicking fabric, compression technology, and aerodynamic design. From comfort and breathability to body mapping and chamois padding, you’ll learn about the important factors to consider when selecting th...

Have you ever wondered how those sleek and stylish triathlon kits are made? In this episode, host Andrew Harley sits down with Mark Goddard from Zoot and Soj Jibowu from Varlo to find out! Mark and Soj explain the intricate process of creating a triathlon kit from the initial design and material selection to the final product. They also discuss the key features that make a tri suit stand out, such as moisture-wicking fabric, compression technology, and aerodynamic design. From comfort and breathability to body mapping and chamois padding, you’ll learn about the important factors to consider when selecting th...

A triathlon has specific regulations that must be followed, requiring designated individuals to oversee their implementation. These rules are in place to ensure both safety and fairness for you. The presence of officials is intended to create a positive experience for all participants. On this podcast, our guests, two USA Triathlon officials, will discuss the various roles and responsibilities of the officiating team. Then, host Andrew Harley asks them to share their stories and experiences from race day. What are the most common infractions athletes commit? What are some of the most strange occurrences the officials have witnessed? How does...

Are you ready to transform your triathlon experience? Enhance your coaching business? Join host Andrew Harley as he sits down with guest athletes and coaches Raya Usher, Joserra Ramon Callen, and Jasmine Moezzi to discuss their experiences with TriDot. The coaches share their first memories of TriDot and explain the positive impacts of moving their coaching business and athletes to TriDot. The group also shares their thoughts on the importance of community and how it has contributed to their success - both as athletes and coaches. Tune in to hear all about the training transformations and business developments. Looking to...

Is there an age where you shift from trying to set all-time personal records to being the best you can be at your current age? Today's episode features two stand-out veteran athletes, triathlon legend Kurt Madden (68), and pro triathlete Dede Griesbauer (51), who share their wisdom and tangible tips for excelling in triathlon as your age advances. How does training, nutrition, and mindset change as you get older? Kurt and Dede are ready to answer this and much more as they share stories about getting older, wiser, and staying strong! Big thanks to Precision Fuel & Hydration for partnering with us on...

Love it or hate it, zone two is here to stay! But why? On today's episode, host Andrew Harley interviews coaches Matt Bach and Brady Hoover to first explain what constitutes zone two training and then share what physiological adaptations take place when training at this intensity. Matt and Brady elaborate on the role of zone two in your overall training program and how it works in harmony with your time spent in other training zones. After hearing about the benefits, listen in for advice about staying in the correct intensity zone and staying focused during aerobic sessions. Make the...

To train or not to train? How do you know what to do when you are feeling 'under the weather?' On today's episode, host Vanessa Ronksley interviews coach and medical doctor, Dr. Jeff Krebs, and TriDot Coach and respiratory therapist, Ryan Tibball. Jeff and Ryan break down what is happening in your body when you start to feel under the weather, and how you can recognize early signs of illness. But the best defense is a good offense, so they also discuss the steps you can take to prevent getting sick in the first place. From nutrition to sleep...

How does alcohol impact athletic performance? Today's episode answers that, and more! Host Andrew Harley invites Dr. Krista Austin, exercise physiologist and nutritionist, and Bill Shufelt, co-founder and CEO of Athletic Brewing Company, to the conversation about alcohol intake when it comes to triathlon training and racing. Krista and Bill address how various types of alcoholic drinks affect athletic performance, and how long these effects last. Whether you are looking to responsibly incorporate alcohol into your lifestyle, cut back on your overall consumption, or recover faster from a night out celebrating your latest PR, this episode has great information for...

As a triathlete, you understand the importance of cardiovascular training. But when you are at the gym - whether by personal preference, joining some friends, rehabbing an injury, or forced inside by Mother Nature - how can you make the most of these sessions? On this episode, Vanessa Ronksley interviews TriDot Coaches Jeff Raines and Matt Sommer about the best ways to utilize gym cardio equipment and classes. Jeff and Matt share their best practices for incorporating various pieces of cardio equipment into their training regimen, especially in relation to swim, bike, and run sessions. They also recommend certain machines...

Interested in hitting the trails for your training? In this episode, host Andrew Harley sits down with TriDot coaches and experienced trail runners, Elizabeth James and Jason Verbracken, to discuss all things trail running for triathletes. Elizabeth and Jason share their insights on the essential gear needed, valuable tips on how to navigate the unsteady terrain, and which metrics to track to make the most out of your trail running experience. With their expert advice, you'll also learn how to incorporate trail running into your triathlon training routine. So whether you're a seasoned triathlete or just starting out, this episode...

How do you keep your ride in tip-top shape and always ready to roll out? In this episode, host Andrew Harley is joined by two special guests, TJ Tollakson from Dimond Bikes and TriDot Coach Chris Navin, to discuss all things bike maintenance for triathletes. The episode kicks off with the discussion of how often you should be cleaning your bikes and what steps you should take to ensure a properly maintained bike. Next, TJ and Chris delve into the essential bike parts that should be regularly maintained, as well as tips on how to learn to work on them...

Committing to an IRONMAN or IRONMAN 70.3 event is ALWAYS a memorable moment for a triathlete. Whether it’s your 1st or 100th race, IRONMAN literally rolls out the red carpet and puts on a day you will never forget. On today's episode, TriDot Coach Jeff Raines, and the Global Director of Athlete Development at IRONMAN, Casey Taker, take you through nine steps you should take to ensure you are ready for race day. Looking to improve your freestyle swim? At TriDot Pool School you'll be taught step-by-step how to turn your muscle memory into full-stroke swimming that’s smooth and fast...

In this special episode, we are joined by two of the most iconic figures in the sport of triathlon - Mark Allen and Kathleen McCartney. With 7 IRONMAN World Championship titles between them and decades of training and coaching, they are rich in experience and perspective. As they reminisce on their own triathlon journeys, Mark and Kathleen reflect on how much the sport has evolved over the years. From the early days of DIY race gear to the cutting-edge technology available to athletes today, they discuss how these advancements have changed the game and impacted their own training and racing. But...

TriDot coaches Elizabeth James, Ryan Tibball, and Joanna Nami are in the hot seat on this round-robin, rapid-fire episode! Host Vanessa Ronksley is asking YOUR listener-submitted questions about a variety of topics. Learn how to prevent (or remove) that rancid stench from your triathlon gear, and grab some top tips for recovery when you are time-crunched. Elizabeth, Ryan, and Joanna also take a close look at shoulder mobility and planning strength sessions that target your areas of improvement. Get some tips for terrain management on your cycling sessions, making periodized nutrition a little easier with pre-planned meals and snacks, and...

How do you establish your racing calendar each season? In this episode, TriDot Coaches Kurt Madden and Matt Sommer tackle eight important questions to ask yourself as you plan this race season. From assessing your body's readiness for racing to identifying the races that matter most, Kurt and Matt dive into the factors that can impact your performance. They also explore the idea of choosing the right time to race and the potential effects of your desired events on your training calendar. And if you're looking for a little extra challenge, we even touch on the idea of incorporating non-triathlon...

Do you feel uncertain about what foods to eat for optimal endurance training? Are you looking to improve your health and performance? In this episode, we are joined by Scott Tindal, the creator and CEO of Fuelin, a nutrition and fueling platform designed for athletes. Together with TriDot Coach Elizabeth James, Scott discusses how your body's biology and training intensity can affect your fueling requirements. Scott and Elizabeth also debunk some common myths about certain diets and provide valuable insights on how to properly fuel before a race. Don't miss this illuminating conversation on the importance of personalized fueling and...

Join members of the podcast production team - Elizabeth James, Vanessa Ronksley, Sarah Burney, and host Andrew Harley, as they reflect on some of their favorite TriDot Podcast episodes from the past year. Revisit the year's top coaching tips, highlights from key episodes, and special moments with guests of the show. Whether you're a first-time listener or long-time subscriber, there's a piece of advice in here for you! Find out which episodes the podcast team says deserve a second listen! A big thanks to UCAN for being a long-time partner of the podcast! At TriDot, we are huge believers in...

IRONMAN and TriDot recently announced a multi-year partnership that makes TriDot the Official Training Platform for IRONMAN and TriDot Pool School the Official Swim Training Program of IRONMAN. Join us for this episode as we dive into the exciting partnership, and what this means for you. Host Andrew Harley interviews TriDot Founder and CEO, Jeff Booher, and Andrew Messick, President and CEO of The IRONMAN Group. Both CEOs express that they see the partnership as a way to better prepare athletes for race day, as well as keep them healthier and therefore in the sport longer. Whether you are a...

For female athletes, menopause can bring a slew of physical and mental challenges. But with the right approach, this transition can also be a time for growth and empowerment. On this episode, Host Vanessa Ronksley is joined by Dr. Doyle-Baker and Coach Joanna Nami as they discuss the latest research on perimenopause and menopause. Learn about the hormones involved and their impact on the body, as well as practical strategies for symptom management. Dr. Doyle-Baker and Coach Jo offer suggestions from nutrition and exercise to stress management and goal setting. This is a go-to-guide for female athletes navigating hormonal changes...