Inside this episode:

• How the Endurance Nation team is evolving, including Ironman, gravel, and a growing wave of Hyrox and hybrid athletes

• Why Season Roadmaps matter more than weekly hours or TSS, and how they keep your training pointed at the right target

• Coach Patrick's own training reset as he builds for the Oregon Gravel Grinder stage race

• Lessons learned from going too hard, too early, and how to avoid the boom and bust season

• A deep dive into Endurance Nation's Tuscany gravel camp with Avanti Tours, taking place June 13 to 20, featuring Strade Bianche roads, epic rides, incredible food, and unforgettable experiences

Whether you're chasing Kona, Leadville, your first 70.3, or simply a stronger and more durable season, this episode is about training with intention, staying focused through winter, and building toward something that truly matters.

This episode is also available on YouTube.
Tuscany Camp details can be found at avantitours.com.

Train smart. Stay consistent. Work works.

Discover tips and tricks to keep your spirits high and your motivation soaring, even during the toughest moments on the bike. We share the importance of having everything within reach, from gear to entertainment options, and the little rewards that make long rides a bit more bearable. Embrace the power of planning ahead—pre-mix your hydration, lay out your gear, and charge your devices—to ensure a seamless and successful ride. Equip yourself with the know-how to make every minute count and emerge from the winter season stronger than ever.

Our discussion advances to the strategic incorporation of interval training for cyclists and other endurance athletes. We provide insights into how this method can prevent the staleness that often stems from traditional aerobic workouts. Through a structured 14-week "out-season" program, you'll learn how to chart your progress with metrics like power and heart rate, ultimately enhancing both your physical capabilities and mental resilience. This flexible approach isn't just about workouts; it's a strategy that balances sport and life, allowing for a more holistic and sustainable fitness journey. Embrace the winter with us and unlock the secrets to maintaining peak performance year-round.

Get ready to transform your training approach with insights into balancing volume and intensity to avoid burnout while maximizing performance. Discover the potential of strategic training camps and focused big weeks, allowing athletes to step away from everyday distractions and achieve significant fitness gains. Patrick emphasizes the importance of active recovery for building mental and physical resilience. We also discuss how Endurance Nation is reshaping endurance coaching with innovative resources like their free winter training blueprint. Learn how to conquer winter training with a comprehensive guide tailored for age-group athletes aiming for success without unnecessary burdens.

• Structured workouts + Zwift files 
• Testing protocols to track progress 
• Masters Upgrade: 90-seminar on how to adapt and excel in the winter. 
• Weekly live checkins with Coach Patrick 

 Register now to lock in the presale price ($299 until Oct 10th). 
 Every registration is automatically entered to WIN the entire OutSeason free. 
 Plus: qualify for the Benchmark Challenge — hit your targets and earn back part of your entry fee as store credit. 

 Program Launches Date: November 2nd 

 Secure your spot here: www.endurancenation.us/outseason 

Join us as we dismantle the myth that age equals decline and explore how to optimize performance in the master's category. We offer a fresh perspective on understanding human limitations and adapting strategies that empower rather than deter. Insights from the Endurance Station highlight the mantra "energy over ego," guiding us through the four pillars of mastering endurance. Whether you're competing against others or striving for personal bests, this episode provides a strategic advantage to redefine athletic goals. Tune in to rediscover the joy in competition and the art of using energy wisely to achieve lasting results.

But preparation is key to tackling such epic adventures, and that's where innovation meets cycling. Learn how I harness the power of a customized GPT bot to streamline every detail of my training and logistics, from equipment checks to nutrition planning. This tool is a game-changer, eliminating last-minute chaos and helping riders stay focused on the ride rather than the rush. We also dive into the broader impact of participating in organized events like the D2R2, which supports vital land and trail conservation efforts. Whether you're a competitive racer or someone seeking personal fulfillment through gravel rides, this episode offers insights and resources to elevate your preparation game. Don't forget, for those eager to enhance their riding experience, you can access the Epic Ride GPT tool through the link provided.

As summer becomes the "Bermuda Triangle" of racing—where heat, rest, and life's commitments converge—it's crucial to adapt and thrive. Allow me to guide you through this dynamic period, offering strategies to balance your training and optimize your race plans. Whether you're a seasoned racer or new to the scene, I'll share unconventional approaches to building fitness and staying on course. So, pull up a chair, and let's explore how to maneuver through the summer racing season with flexibility, strategy, and a touch of innovation. Trust me, the journey is just as rewarding as the finish line.

But that's not all—we also emphasize the power of choosing the right apparel for those sizzling race days. Discover how selecting wicking materials and sun-protective garments can make all the difference in your performance, along with the game-changing benefits of hats that hold ice and sunglasses to combat glare. Testing your gear in advance will ensure you're prepared for any eventuality. Plus, we highlight the crucial role of recovery, specifically focusing on hydration practices like consuming cold beverages, utilizing hydration packets with sodium, and steering clear of alcohol. Tune in to gain the edge you need to tackle the heat and emerge victorious.

Join us for a lively discussion on turning the summer heat into a training partner instead of an obstacle. Coach Patrick offers practical strategies for maintaining fitness during the busiest months of the year, suggesting shorter, heat-focused workouts as an effective way to prepare for races. Forget about long, draining sessions under the sun—Coach Patrick's insights are all about working smarter, not harder, by using the heat to your advantage. Whether you're an elite athlete or just starting out, this episode is packed with tips to transform your summer training regimen.

  Farm-to-table (more like farm-to-face) meals that fuel the soul
  5 days of riding — from casual spins to conquering the brutal 120-mile Strada Bianchi
  Sun-soaked climbs, epic descents, and quiet olive groves
  Lifelong friendships made one ride (and espresso) at a time

More than just a camp, it's a fitness accelerator disguised as a vacation. Coach Patrick shares the philosophy behind why these "big scary events" are essential for motivation, growth, and fun. Whether you're looking to shake up your race calendar or just dreaming of an Italian cycling adventure, this episode will have you ready to book your own spot.

 Spoiler Alert: This camp is already sold out... but stick around for insider info on how YOU can be part of future Endurance Nation experiences.

Experience the adrenaline and preparation that define race day, where strategic decisions can make or break your performance. We explore the advantages of positioning yourself at the front to dodge congestion and potential crashes, capturing the chaotic energy that marks the early stages of the race. The episode highlights the role of a well-equipped support crew at the aid station, vital for seamless transitions and quick identification through smart communication strategies like sending location details to the rider's Garmin. From the racer's and support team's perspectives, discover the planning and dynamic energy that drive a successful race day.

Reflecting on the mental and physical endurance required, we share tales of camaraderie and support that make these events unforgettable. As we recount personal milestones like a top 10 age group finish and overcoming hydration challenges, the conversation underscores the importance of pacing, nutrition, and strategic alliances with fellow riders. We also analyze performance data, revealing lessons learned and satisfaction gained from conquering harsh conditions. Finally, we express gratitude for the friendships formed and the mutual encouragement that fuels our passion for future racing adventures.

• What is Unbound Gravel and why is it gravel's Kona?
• Gravel math: the brutal time math that makes 200 miles feel like forever
• RPE vs metrics: how ultra-distance breaks your tech
• Packing, hydration, crew strategy — and the art of not losing your sunglasses in a cornfield
• "The Paint Suit Chronicles": DIY heat training and what not to do pre-race

From primitive tracking tools to social media-like community hubs, training platforms like TrainingPeaks and Strava have revolutionized how athletes engage with their routines. We examine the cultural shift they've sparked—where sharing workouts has become as anxiety-inducing as missing them. Strava's evolution, in particular, serves as a fascinating case study of how gamification and social sharing reshape training behaviors, often prioritizing social validation over personal fitness goals.

Data paralysis is real, and it's reshaping athletic training. Athletes can find themselves overwhelmed by sleep trackers, HRV graphs, and AI-driven workouts that make decisions for them, leading to outsourced decision-making and a disconnect from their intuition. We recount a personal tale from the 2009 Ironman Coeur d'Alene that underscores the value of listening to one's body over blindly following data. Through this narrative, we highlight the importance of balancing technology with personal insight for a more fulfilling training journey.

Shift your perspective as we tackle the challenges of Ironman 70.3 races, with a particular focus on the heat and hills of Ironman 70.3 Hawaii and the rugged terrain of Ironman 70.3 St. George. Coach Patrick shares game-changing strategies to conquer these formidable courses, emphasizing meticulous planning around hydration, nutrition, and bike course navigation. Discover why preparation and respect for the course are paramount, and how the stunning locales provide an unforgettable backdrop for these demanding events.

We cap off the episode with essential tips for strategic race execution, breaking down complex courses into achievable segments. Whether it's gravel racing or tackling technical climbs, learn how to harness the course's features to your advantage with smart pacing and energy conservation. Join our vibrant Endurance Nation community on social media, where racers share their stories and insights, making every race a collaborative journey towards peak performance. Engage with us, share your race experiences, and let's celebrate the spirit of endurance racing together!

Visualization is not just a buzzword—it's a powerful tool for race preparation. Join us as we explore two key visualization techniques that prepare you for both ideal race scenarios and unexpected challenges. Imagine a perfect race day with everything going smoothly, and then shift gears to anticipate potential obstacles like equipment failures or bad weather. This dual approach, alternating between building confidence and developing resilience, ensures you're equipped to transform potential setbacks into manageable tasks. Whether you're a seasoned racer or a novice, these strategies offer a comprehensive mental toolkit to help you handle race day like a pro. Get ready to master the mental side of endurance sports and boost your success on race day.

Get a front-row seat to the thrilling races in Ehrenberg, feeling the pulse of the velodrome as a French Olympic champion makes a triumphant return. Share the tension of Mads Pedersen's flat tire and Vanderpool's dramatic lead, with each turn of the wheel echoing the raw energy of European cycling. From the picturesque roads to the vibrant cycling community, this episode captures the essence of what makes cycling in Europe an unforgettable experience. As we bid adieu to the classics, anticipation grows for future adventures, with Tuscany's training camp on the horizon. Join us, Coach Patrick and the team, for a journey that goes beyond the ride, embracing the spirit and stories of the cycling world.

Join the journey to safeguarding your athletic ambitions as Coach Patrick exposes the subtle signs of early burnout and guides you toward a balanced training regimen. By mastering the art of strategic rest, smart training, and optimal nutrition, you'll keep fatigue at bay and ensure peak performance when it counts. From understanding the metabolic demands of training out of season to navigating the pitfalls of early adaptation, this episode equips you with the tools to stay strong and resilient. Prepare to be enlightened on how to sustain your energy and enthusiasm throughout your racing calendar, ultimately achieving the success and satisfaction you crave.

In our latest episode, Coach Patrick also sheds light on the often-overlooked aspects of training, especially nutrition and strategic planning. For those returning to their routines after a break, understanding and adapting your nutritional needs is crucial. With a well-laid 16-week plan, he details how to ease back into training effectively, assessing both your fitness level and equipment. Plus, the motivational impact of participating in local races or group activities is explored as a strategic way to boost your commitment and enthusiasm. Join us to learn how to navigate your path with intention and achieve not just your goals, but surpass them.

Get ready to conquer race day with a comprehensive nutrition plan that accounts for intensity, duration, and race conditions. Coach Patrick breaks down the process of calculating fuel needs, visualizing your nutrition setup, and preparing for unexpected challenges like lost gels or broken bottles. By practicing your strategy during training sessions, you'll ensure smooth execution when it counts. For those eager to delve deeper, valuable resources are available through Endurance Station US, including guides and specialized courses. Let these insights propel you toward a triumphant finish line celebration.

Whether you're gearing up for a half Ironman, a full Ironman, or bracing yourself for a grueling 200-mile endurance event like the Unbound Gravel, this episode is packed with strategies to help you peak at just the right time. Stay healthy and committed as I share invaluable tips to achieve peak performance. I'm eager to connect with you, so feel free to engage with me on Instagram and Facebook, where I provide personalized support and address your specific questions. Let's conquer those early-season races together, ensuring you reach your peak potential!

To boost your cycling skills this spring, Patrick suggests an intense cycling block lasting four to six weeks, reducing other activities like swimming and running to build fluency and handling skills. For those pressed for time, even a three-day cycling weekend can significantly improve fitness. We explore the necessity of progressive overload and strategic planning to maintain a balance between training and personal life. Key takeaways include participating in early season races, eliminating non-essential training, and adopting a volume-based approach to prepare for future challenges. Patrick leaves us with a reminder to focus on enjoyment and resilience, offering additional resources for those eager to achieve their endurance goals.

Crafting a nutrition plan that aligns with your fitness ambitions doesn't have to overhaul your daily life. In this episode, we emphasize the power of well-rounded meals, packed with the right mix of protein, carbohydrates, and fats, to fuel your journey efficiently. Explore how to seamlessly integrate these vital nutrients into your routine, regardless of your dietary preferences or practices. For those focused on body composition, we highlight the significance of training calories as a consistent energy reservoir. By managing your baseline calories and refining your meal timing, you can boost both your performance and recovery. Tune in to discover how to forge a sustainable nutrition strategy that keeps pace with your training, ensuring long-term success and continuous growth.

Listen in as I explore two distinct types of training camps designed to enhance athletic performance leading up to a race. Race-specific camps help athletes acclimate to the course and conditions, while volume training camps, often held in picturesque locations like Italy, Belgium, and Spain, focus on intensive cycling sessions to elevate fitness levels. Both types of camps strategically increase the overall training load and set a solid foundation for the rest of the training season. Additionally, I offer strategic race preparation tips and highlight resources from Endurance Nation, crafted to give competitors an edge in events like a half Ironman. Get ready to transform your training approach and enjoy a successful racing experience!

Embark on a 14-week journey through our out season program, where we focus on building strength and speed in cycling and running. By incorporating structured interval work and consistent running efforts, you'll create a robust foundation for a successful season ahead. We challenge conventional reliance on training volume by emphasizing regular functional testing, allowing you to track genuine fitness advancements during those quiet winter months. Discover how these insights can transform your endurance season, offering a clear roadmap to elevate your race performance. Tune in to explore the profound benefits of early season testing and redefine what it means to train with purpose and precision.

As we look back at January, I reflect on what makes a strong start to the year and what every athlete should know about themselves as they progress. Discover the significance of understanding your body's rest and nutritional needs, and the importance of adapting to where you are right now rather than where you wish to be. We explore the mental challenges of winter training and emphasize the need to identify and address weaknesses to ensure a successful season. Tune in to learn how to optimize your current fitness level and prepare for the endurance challenges ahead.

Prepare to rethink your approach to endurance training as we explore various progressive strategies to incorporate throughout the year. We'll discuss the often overlooked mental and physiological challenges of sustained aerobic work and the vital role of nutrition and mental resilience. Learn how introducing variety and small indulgences, like a taste of Swedish fish or a sip of coke, can keep your training enjoyable and sustainable. Training shouldn't be relentlessly grueling—saving mental toughness for race day is key. We'll also reveal how these strategies can help identify potential weaknesses in your physical and equipment preparation, ensuring you're comprehensively equipped for success.

This week's episode also brings exciting updates, including the buzz around our upcoming gear order and strategic advice for setting your race calendar. Whether you're planning to tackle a half marathon or just want to optimize your training schedule, we've got tips to keep you on track. Remember, winter is for building a solid foundation, so don't overdo it. Instead, focus on consistent, quality work that will prepare you for the challenges of spring. Tune in to get motivated, stay informed, and keep moving forward with purpose!

Maintaining the same workout routine year-round might be a recipe for stagnation, but winter offers a golden opportunity for strategic changes. We unpack the importance of varying workout routines and highlight the need for safe indoor alternatives during harsh conditions. Plus, we explain why sleep should become your new best friend during these colder months, helping you recharge and optimize your performance.

Fuel your body right and break free from monotony with diverse training activities this winter. From workout nutrition tips to the benefits of strength training, we've got the insights you need to boost your endurance. Explore how incorporating activities like hiking or rowing can freshen up your routine, and learn why winter is the perfect time to focus on body composition and gear upgrades. Coach Patrick also shares resources from Endurance Station US, ensuring you have everything you need to train smartly and safely.

In addition to training strategies, we explore the critical lifestyle choices that can enhance athletic performance. We introduce the Lama Loop workout, perfect for building functional strength during the off-season, and highlight the impact of sleep and daily activity on overall fitness. Learn how small activities, like taking the stairs or engaging in family sports, can significantly boost your endurance and mood. Discover the power of a consistent sleep schedule and energizing movement as we share tips to help you stay motivated and engaged through virtual events and personal challenges. Join us to embrace a holistic approach to endurance training that not only improves your fitness but enriches your quality of life.

No more training burnout or overexertion—learn how to incorporate planned rest days into your calendar to ensure optimal performance and longevity in your sport. Whether you're looking to integrate yoga or active recovery, prioritizing rest equips you with the necessary constraints to make every workout count. Coach Patrick's innovative approach will have you rethinking how you tackle the endurance season, promising a year that's not only more exciting but also more rewarding. Embrace rest as your secret weapon and set the stage for a season of breakthroughs with Endurance Nation.

Coach Patrick extends an exclusive invitation to join the Endurance Nation community during their annual membership sale, offering an impressive 50% discount. With the backing of a 30-day money-back guarantee, this offer allows you to explore the benefits of structured training plans, community support, and significant discounts risk-free. Listen as Coach Patrick explains how you can save money while achieving new heights in your athletic endeavors. This is your chance to mix up your routine, prioritize your fitness aspirations, and see why Endurance Nation is built by athletes, for athletes. Don't miss this limited-time opportunity to redefine your athletic success story.

With anticipation for the year ahead, Coach Patrick also reveals exciting updates, including his participation in the Unbound race in Kansas. This episode is a heartfelt tribute to the team's resilience and the dynamic stories we create together. Whether you are a seasoned athlete or a newcomer to Endurance Nation, Patrick's reflections and insights offer a blend of gratitude and motivation. As we look forward to the upcoming year, the focus is on leadership, support, and the shared joys of crossing the finish line as a team. Join us for an inspiring conversation that sets the stage for another year of growth and triumph.

Coach Patrick shares all the details on how to join this unique challenge, including how to register, what activities count, and the exciting rewards you could earn. Connect with fellow endurance enthusiasts, inspire your friends, and make Black Friday a memorable day of health and happiness. Don't let the holiday hustle overwhelm you—grab this opportunity to burn calories, not cash, and enjoy the support of a vibrant community. Spread the word, lace up, and prepare for a Black Friday unlike any other.

Don't miss out on our Black Friday exclusive—transform your endurance journey today: https://blackfridayendurance.carrd.co/

Join Coach Patrick as he unpacks each strategy, offering insider tips to capitalize on your training and racing endeavors. Whether you struggle with maintaining focus or excel with long-term objectives, there's a tailored plan just for you. Learn to harness early-season events to stay sharp, juggle multiple races without burning out, or master the art of a rigorous single build-up for closely-spaced challenges. This episode is brimming with practical advice to craft a season that not only fulfills your racing goals but elevates your entire endurance adventure.

Ready for the full OutSeason experience? Join the 2025 program today: https://www.endurancenation.us/outseason-group-training-2025-edition/

Step into Watopia's virtual realm and prepare for your best winter season yet with our Winter Zwift Training Program. Embrace the mantra "fast before far" as we aim for excellence in your 2025 season. By setting high personal standards and engaging in rigorous training, you can unlock your full potential. Coach Patrick will be with you every step of the way, supporting your journey from online races to significant performance enhancements. This episode is your gateway to transforming your winter training, avoiding excess volume pitfalls, and setting the stage for an extraordinary year ahead.

Ready for the full OutSeason experience? Join the 2025 program today: https://www.endurancenation.us/outseason-group-training-2025-edition/

Episode Timestamps:
00:00 Intro
03:15 Why Off-Season Nutrition Matters
10:40 Planning vs. Reacting: Taking Control of Food Choices
18:20 Hydration Habits for Winter Workouts
22:45 Body Composition Goals: A Gradual Approach
31:00 Embracing Plant Diversity for Better Gut Health

Key Takeaways:
Why Start Now?
Winter is the ideal time for athletes to build lasting nutrition habits without the pressure of race season. Small steps taken now can pay off big in spring!

Strategic Hydration and Fueling
Even short workouts require hydration and fuel to avoid energy crashes. Stay ahead of your needs for better workout quality and overall health.

Whole Foods and Plant Diversity = Performance Gains
Choosing a variety of fruits, veggies, and lean proteins feeds your gut microbiome, which supports immunity, energy, and recovery. The colors on your plate matter!

Consistency is Key, Not Perfection
Kami emphasizes realistic planning for the week ahead, including ready-to-go snacks, simple meal choices, and small ways to stick to your nutrition goals despite cravings.

Want to Learn More?
Work with Kami at The Fueled Life for customized nutrition plans, tips, and support.

Listen to Kami's podcast, Fueled Conversations in the Kitchen: Kami's Podcast

Explore our 14-week OutSeason program to transform your training and nutrition this winter: OutSeason

FIND EN ON SOCIAL
Instagram: @teamendurancenation
Facebook: @endurancenation

FIND KAMI ON SOCIAL
Instagram: @kamibankscoaching
Facebook: @kamibankscoaching
Website: KamiBanks.com

Ready to elevate your training and be part of a supportive community? I'm extending an invitation to join us at Endurance Station, where you can engage with fellow athletes and take on winter challenges that enhance fitness and fun. Discover how to access our resources, sign up for our newsletter, and interact with others committed to pushing their limits. Our community thrives on support and engagement, and I'm eager to collaborate with you to enhance your fitness journey. Don't miss this chance to transform your off-season training into an enjoyable and productive experience.

Ready for the full OutSeason experience? Join the 2025 program today: https://www.endurancenation.us/outseason-group-training-2025-edition/

Join us as we explore the common pitfalls that hold endurance athletes back and how our unique strategy addresses them. Through a detailed examination of what sets successful athletes apart, we reveal the importance of a steady training regimen spanning nine to ten months. Hear how we've turned the traditional off-season into an opportunity, with over 10,000 athletes reaping the benefits since 2009. Tune in to learn how to make the winter months your winning months and why this program is the ultimate game-changer in your endurance journey.

Ready for the full OutSeason experience? Join the 2025 program today: https://www.endurancenation.us/outseason-group-training-2025-edition/

Forget the notion that winter training is just dreary, monotonous busyness. Coach Patrick shares the keys to unlocking a productive off-season, emphasizing the importance of structure and high-quality workouts. Discover how a well-planned winter training schedule can eliminate weather woes and simplify your routine, allowing you to focus on building fitness rather than juggling commitments. Whether you're a newcomer to endurance sports or a seasoned competitor, this episode offers valuable insights to ensure you kick off the race season stronger than ever. Join us, and find out how to wield winter training as your ultimate cheat code for success.

Discover the OutSeason Protocol and kickstart your training journey here: https://theoutseasonprotocol.carrd.co/. 

Ready for the full OutSeason experience? Join the 2025 program today: https://www.endurancenation.us/outseason-group-training-2025-edition/

Discover the essential phases of endurance training, where each structured block from the foundational "out season" to race-specific preparation plays a crucial role in an athlete's development. We discuss the importance of benchmarking, adapting to fitness levels, and the often-overlooked benefits of recovery. Explore how maintaining control in training and competition distinguishes great performances from the average. Whether you're an aspiring athlete or an experienced competitor, this episode provides the strategies and insights needed to build a successful athletic journey. For more resources and to enhance your training strategies, be sure to check out Endurance Nation for free courses and newsletters.

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

Our conversation shifts to the critical topic of fueling and pacing strategies during these extreme endurance events. I discuss my own experiences, revealing my decision to sometimes walk instead of run to conserve energy and the complexities of maintaining proper nutrition on a technical course. An oversight led to a challenging four-hour stretch with minimal intake, underscoring the importance of listening to the advice of supporters like Joe Wilcox. Discover the small but impactful adjustments, such as taking quick snack breaks, that can significantly enhance performance and endurance.

Finally, we reflect on the mix of unexpected challenges and triumphs that make these races unforgettable. From brake issues that turned pit stops into high-stakes moments reminiscent of NASCAR to the satisfaction of overtaking fellow racers, the episode captures the spirit of resilience. We share thoughts on the importance of preparation, the exhilaration of maintaining momentum, and lessons learned for future races. Amidst playful banter and recovery plans, we also touch on the potential for more ordinary events next year, bringing the conversation to a light-hearted conclusion filled with camaraderie and anticipation for future adventures.

We break down the essentials of a comprehensive 14-week out-season training program, exploring its distinct phases from benchmarking progress to tailored race goals. Learn why the 12-week race prep block is crucial for mental and strategic readiness, and why recovery phases are indispensable for building strength. Understand the power of block methodology in providing clear objectives and fostering community support. Finally, discover how maintaining control over your training prepares you to make smart decisions on race day. For more insights, be sure to check out our free courses or newsletter at Endurance Nation US.

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

As we transition into optimizing late-season racing performance, particularly for athletes moving from high-volume training to marathon preparation in a limited timeframe, we stress the importance of prioritizing recovery. Learn how to use a scaled-back training plan, focusing on race strategy, execution, and nutrition to prevent injury and overtraining. By making smarter decisions and leveraging your existing fitness, you'll discover how to finish your season strong and set the stage for future success. Join us as we share insights and tips to maintain peak performance and end your season on a high note.

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

Throughout this episode, we'll dissect the importance of sticking to a steady running routine, even during the off-season. You'll hear how the Run Durability Project has helped athletes at all levels achieve better performance by focusing on consistency and frequency, rather than just volume. Whether you're a seasoned marathoner or new to the running scene, this episode offers valuable insights and practical advice on making consistency your best training ally. Don't miss out on this opportunity to enrich your running strategy and ensure a fantastic race season ahead!

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

Moving beyond physical preparedness, Coach Patrick reveals the secrets to smart race day execution. Discover the importance of building a full season of training and crafting an effective race plan to ensure all your hard work pays off. We also introduce our newsletter, packed with valuable tips every Friday to help you continually improve and succeed. Patrick wraps up with encouraging words and reassures athletes that support is always available online and at the races. Tune in to elevate your race performance and ensure your race day is challenging due to speed, not poor decisions.

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

Join us as we recount the final stretch of Susan's path leading up to Ironman Wisconsin, where her perseverance was tested by adverse weather and equipment challenges. Despite these hurdles, Susan's unwavering focus and resilience shone through, culminating in a triumphant finish. We also introduce "The Unfair Advantage," our exclusive newsletter packed with insider tips to keep you ahead of the competition. Tune in for an episode brimming with inspiration and practical advice that promises to elevate your athletic journey.

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

We also introduce you to the Race Saver Bag, an innovative tool designed to help runners manage their core temperature effectively and stay competitive. This game-changing product, once exclusive to professional athletes, is now available to everyone and can help you achieve your personal best. With practical tips on mental rehearsal and handling unexpected challenges, this episode aims to equip you with the knowledge to make smart, decisive choices when it counts the most. Don't let preventable mistakes sabotage your performance—listen in and prepare to elevate your race game.

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

Aid stations might seem like minor pitstops, but improper management can cost you valuable time. We discuss the critical importance of planning what you need to achieve at each aid station, whether it's fueling, hydrating, or cooling. By having a clear strategy and executing efficiently, you can significantly enhance your race performance. Moreover, we emphasize that exceptional run execution is part of a broader preparation that includes solid swims, good biking, and effective nutrition strategies. Listen in as we share insights and resources from Endurance Nation to help you race to your peak potential.

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

We also introduce you to a structured race execution framework called the four keys of race execution, designed to boost your race preparedness. Engage with us by leaving your questions, comments, and feedback; Coach Patrick is eager to help you fine-tune your strategy. Don't miss the opportunity to subscribe to our free race execution course via email, packed with invaluable tips and guidance. Best of luck to all our listeners, and remember to stay well and connected!

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

Stay tuned as Patrick provides insider techniques to refine your sighting and maintain proper form even amidst the chaos of race day. Learn how to integrate sighting with your breathing, using your arm as a marker to keep your hips from dropping and your speed from stalling. Discover how slight adjustments in hand placement can keep you moving straight and true. Finally, Patrick emphasizes the importance of relaxation, recentering, and understanding group dynamics, all critical components in optimizing your swim performance. For those eager to elevate their triathlon swim game, this episode is packed with expert strategies and actionable tips you won't want to miss.

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

Listen in as I uncover the second common mistake—improper hill riding techniques. Many athletes mistakenly attack hills aggressively, leading to energy depletion and inefficient performance. Instead, maintaining a steady effort and consistent pedal pressure is essential for conserving energy and performing optimally. Additionally, I highlight the importance of using a free course from Endurance Nation to guide your race day preparation. This resource provides practical tips and rules to help you avoid common pitfalls and achieve success. Don't miss out on these valuable insights and make sure to share this episode with fellow racers. Stay tuned for next week's coach video check-in!

Want to dig deeper? Sign up for our free Race Execution email course to unlock more secrets: https://mailchi.mp/endurancenation.us/freefourkeys

Listen in as we cover effective strategies for managing heat and pacing during triathlons. We delve into maintaining a wet kit while cycling to help dissipate heat and emphasize the importance of strategic pacing to avoid overheating. We also discuss how adjusting effort levels based on the time of day and incorporating walking breaks through aid stations can help manage heart rate and sustain performance. These actionable strategies are designed to help you optimize your performance and ensure you cross the finish line successfully.

Lastly, we address the crucial role of nutrition in race preparation, particularly in the final week leading up to the event. Emphasizing clean eating and deliberate food choices, we share tips on reducing portion sizes, avoiding junk food, and planning meals in advance. Additionally, we highlight the benefits of getting personalized endurance training guidance from experienced experts rather than relying on generic advice. By following these guidelines, you can ensure you are optimally fueled and ready for race day.

Have a question that you want to ask? Submit it here to get an answer from Coach Patrick on the podcast: https://www.endurancenation.us/questions/

Experience the adrenaline rush of the Clash Miami triathlon through Mark's eyes as we uncover the race's intriguing history and ever-evolving course. Discover what it takes to conquer the Miami distance—a unique challenge that sits between an Olympic distance and a half Ironman. Mark shares indispensable advice on hydration and nutrition to combat the intense Miami heat, especially during the grueling run segment. Gain insights into pacing strategies that can make or break your race performance, all while navigating the unusual race setting of a spring-fed lake within a NASCAR track.

But racing in Miami is about more than just the competition; it's an adventure for the whole family. From the cultural riches of the Perez Art Museum to the lush expanses of the Everglades, Miami offers an array of activities that extend the triathlon experience beyond the race. We highlight the city's cosmopolitan allure, with its rich Cuban and Latin American influences, making it an ideal destination to blend sport with travel. Tune in and get ready to be inspired by Mark's stories and find out why supporting diverse race venues like Clash can add an exciting new dimension to your triathlon journey.

Get an insider look at our comprehensive race execution course designed to help athletes craft a detailed race plan. Coach Patrick explains how writing and rehearsing your race plan can embed it into your memory, ensuring you make intelligent, on-the-fly decisions when it counts the most. Say goodbye to the cycle of endless training and hello to a well-executed race strategy that can propel you to new heights. Tune in to elevate your racing strategy and hit those ambitious goals!

In this episode, I unpack the key lessons learned from hosting four incredible camps this year and explain why they could be the best investment for your fitness in 2024. Hear firsthand accounts of the camaraderie, the serene landscapes of Spain, Italy, and France, and the exhilarating feeling of achieving a state of Zen on your bike. If you're ready to trade rigid schedules and stress for adventure and fun, this episode is your gateway to an unforgettable training experience.

Facing a significant setback with a bike accident in 2022, I had to rethink my training strategy for Ironman Chattanooga. We turned the focus to volume targets and resumed swimming after a lengthy hiatus. Our conversation highlights the combo of midweek intervals, sweet spot sessions, and efficient indoor rides to prepare for race day, demonstrating resilience and strategic adaptation in the face of adversity.

Ironman Chattanooga presented its unique set of challenges, from steep climbs to managing resources under hot conditions. We discuss the competitive nature of the event, the importance of course familiarity, and dealing with unexpected race day scenarios. The episode also underscores strategic analysis and mental toughness, transitioning from personal bests to tactical decisions aimed at higher placements, and how various course characteristics demand specific skills and tactics for success.

Next, we tackle the art of balancing your training schedule to boost race day performance and recovery. Find out why prioritizing weekday workouts and incorporating strategic rest blocks or full rest days, especially on Sundays, can be game-changers. Learn how to align your workouts with the specific demands of your upcoming races, whether they call for short, intense efforts or longer endurance sessions. Our goal is to help you eliminate unnecessary mileage and tailor your training plan to meet your unique personal goals, ensuring you remain strong and competitive throughout the season.

Finally, we dive deep into the nuts and bolts of strategic training and race planning. Understand the crucial balance between hard training and adequate rest to avoid burnout. We'll provide practical tips for monitoring fatigue through heart rate variability, mood checks, and nutrition adjustments. Learn how to create a personalized recovery protocol and outline a recommended training block structure that propels you toward peak performance as race day approaches. Plus, we offer insights into adjusting your nutrition plan throughout the year to maintain optimal body composition and athletic performance. This episode is packed with actionable advice to keep you performing at your best all season long.

Key Strategies for Rest and Recovery:

• Rest Hard: If you think you need two days off, take four. Commit to doubling the rest period you believe you need to ensure full recovery. Focus on getting eight-plus hours of sleep each night and eliminate stimulants like caffeine and sugar late in the day to help your body unwind.

• Clean Eating: Cut out unnecessary calories and sugars to allow your body to reset and recover. Eating clean helps mitigate the fatigue accumulated from training.

• Holistic Recovery: Address all aspects of your life, including work and personal stressors, to create a comprehensive recovery environment. Use this time to offload non-essential tasks and focus on rest.

• Adjust Training Load: Identify and reduce the most taxing workouts. Maintain the frequency of workouts but decrease their duration and intensity. For instance, if you're fatigued, shorten your sessions or lower the intensity by one training zone.

• Optimize Your Week: Adjust your weekly training structure to prioritize either weekdays or weekends, depending on your schedule. Incorporate micro rest blocks or complete rest days to ensure adequate recovery.

• Prioritize Race Day Performance: Focus your training on the sessions that directly impact your race performance. Eliminate junk mileage that adds unnecessary fatigue without beneficial returns.

By integrating these rest and recovery strategies, athletes can sustain high performance levels, avoid burnout, and stay on track with their training goals. Tune in for detailed insights and actionable tips to enhance your endurance journey.

Key Warning Signs:

• Difficulty Sleeping: Not just trouble falling asleep, but restlessness and overheating at night, indicating your body is overworked and struggling to recover.

• Plateaued Progress: If your training efforts aren't translating into performance improvements or you're experiencing unexpected performance dips, it's a sign you may be overtraining.

• Emotional Instability: Increased irritability and frustration can be indicators of physical and mental fatigue, often noticeable to friends and family before you realize it.

• Elevated RPE (Rate of Perceived Exertion): Workouts feel harder than usual, even at lower intensities, suggesting that accumulated fatigue is affecting your performance.

• Erratic Morning Heart Rate: Significant fluctuations in your morning heart rate or heart rate variability indicate your body is under stress and struggling to recover.

• Decreased Workout Performance: Inability to complete workouts or needing extended rest between intervals shows that your current training load is too high.

• Lethargy and Low Motivation: A lack of enthusiasm for workouts you typically enjoy is a red flag that you're heading towards burnout.

• Increased Susceptibility to Illness and Injury: Frequent aches, pains, and minor illnesses can signal that your body's immune system is compromised due to excessive training stress.

By recognizing these signs early, you can adjust your training, prioritize recovery, and maintain your progress throughout the season.

Tune in to learn more about how to recognize and respond to these warning signs to stay on track and achieve your endurance goals

In this episode of the Endurance Nation podcast, Coach Patrick dives into the all-too-common issue of the mid-season slump and shares expert strategies to help you avoid it. The mid-season slump can derail even the most dedicated athletes, leading to fatigue, stalled progress, and waning motivation. But with the right approach, you can stay on track and achieve your goals.

During our session with Coach Patrick, he doesn't just throw you in at the deep end; he equips you with a life jacket's worth of strategies to keep you buoyant. From emphasizing the significance of safety—cue the wetsuits and buoyancy aids—to the importance of a collective swim route and the power of camaraderie in the vastness of open water, he's got your back. Listen in as we navigate the loss of poolside sensory cues and learn to embrace the unpredictability that makes open water swimming both an exhilarating challenge and a metaphor for life's adventures.

This week, we're not just talking about survival; we're talking about thriving amidst the hustle of traffic. I'll walk you through the essentials of being seen with the right gear and the power of an undistracted mind. With practical tips and a frank discussion about the balance between effective training and safety, this episode is your guide to becoming an unstoppable force on two wheels—no matter the traffic conditions. Remember, cycling confidently in traffic is a skill, and I'm here to help you build it. So, strap on your helmet, and let's take this journey to confident cycling together.

Join us as we explore the bigger picture of triathlon training, emphasizing individual discipline proficiency over mere transition speed, especially for those new to the sport. Coach Patrick shares practical advice on strategically pairing workouts to replicate race conditions, budgeting time for the unexpected, and the wisdom of the 'two workouts, one shower' principle. All of this and more in our conversation, geared toward helping you shave off those precious seconds and gear up for your personal best

Imagine zipping up a wetsuit that feels like it was tailored for you, where chafing and restrictions are a thing of the past. During this episode, Coach Patrick unravels the complexities of wetsuit selection, sharing the importance of snug fit around the quads, strategic hip sizing, and the testing of different brands and models. This isn't just talk; it's practical advice you can use at your next race or training session. So, whether you're a newbie or a seasoned Ironman, prepare to up your game in the water with wisdom you can't afford to miss.

Gear up for an episode packed with insights on the new race simulations and challenge rides that are set to redefine your training routine. If you're a Final Surge user, prepare for some essential updates that will enhance your plan uploading experience. Designed with the evolving needs of the Endurance Nation community in mind, these plans are not just a set of workouts; they're your roadmap to conquering your next 70.3 with confidence and finesse.

Coach Patrick leads us through a masterclass on balancing your fluid and calorie intake for peak performance. Discover the secret behind a successful sweat test that reveals your unique hydration needs under race conditions. We then learn how to tailor your caloric strategy based on lean body mass and exercise intensity. Forget one-size-fits-all advice; we're talking customized race-day nutrition to keep your tanks filled and your body in top gear from start to finish. Strap in for insights that could be the breakthrough in your long-distance racing strategy.

Join us as we break down how starting your training early is crucial for establishing a strong functional fitness base and truly grasping where you shine and where you might need a bit more polish across the three disciplines. We'll also guide you through a smart structuring of your weekly training schedule, emphasizing the value of midweek and weekend phases for optimal consistency and recovery. With Coach Patrick's expert insights and my firsthand experiences, we're ready to help you tailor your training approach to your current fitness and past injuries, ensuring you hit the starting line in peak form. Grab your gear and let's make that triathlon training manageable and successful together!

In today's conversation, we unwrap the importance of rest as much as the rigor of training, the unforeseen ally that is social accountability, and the seamless integration of strength and mobility into our daily regimens. Coach Patrick sheds light on why functional testing isn't just a buzzword but a beacon guiding our efforts to match our current performance levels, not the ghost of our former athletic selves. Whether you're a seasoned marathoner or a weekend warrior looking to outdo your personal best, this episode is your invitation to join a community of like-minded individuals at Interstation, each committed to the long haul of holistic athletic triumph.

If you're chasing that finish line feeling, this episode is your ticket to a performance that's nothing short of legendary. We dissect the strategic shifts in our training regimens, focusing on sustainable intensities and recovery patterns that will build your endurance while keeping burnout at bay. Discover our novel benchmarking workouts, delve into the science of sweat testing, and understand how race rehearsals can fine-tune your pace to precision. We leave no stone unturned, ensuring you're armed with the knowledge to make every stroke, pedal, and stride count when race day dawns. Join us and transform your Ironman dreams into reality.

The journey doesn't end with physical adaptation. Your mental game plays the lead role in handling the stress that life throws in your path. In this riveting dialogue, we dissect the art of stress management and celebrate the diversity of training that keeps a seasoned athlete's heart thumping with excitement. By tuning into our body's core metrics—think heart rate variability and sleep quality—we create a harmony between life's pressures and our athletic pursuits. And our strategies don't just stop at personal insights; we lay out a training plan that's as adaptable as it is enjoyable, ensuring that every master's athlete can continue to chase their passion, regardless of the numbers on their birth certificate. Join us as we navigate the intricate dance of maintaining athletic prowess in our prime years.

Transitioning into a master's athlete phase doesn't have to mean a decline in performance—far from it. This episode is dedicated to the art of resilience, building it through the power of consistent habits that echo the persistence of the tortoise, outlasting the hare's haphazard sprints. I'll share insights on the daily grind that brings life to the saying "slow and steady wins the race," and give you a rundown on the non-negotiables of the athlete's routine, especially as we age—those pre and post-workout rituals that keep our bodies in tune for the long haul. Tune in to learn how to finesse the balance of quality training and recovery, ensuring your athletic story is one of enduring success.

Every stride, every stroke, every turn of the pedal is a lesson in meticulous planning and execution, a symphony where each note is a planned training session or a strategic decision. We delve into the importance of a disciplined approach, from the granular details of daily training flow charts to the high-stakes moments that define a race. Join me as I reflect on the strategies that build a foundation strong enough to withstand the pressures of race day, and how a structured blueprint is crucial for anyone seeking to push their limits in the world of endurance sports.

As we spin through the session, I'll unveil my personal tactics that marry the grit of outdoor rides with the sanctuary of indoor training, ensuring you're battle-hardened for the season ahead. Discover how the 'hour of power' on Alpe d'Zwift could become your secret weapon, and why pacing yourself is the unsung hero of cycling success. I'll guide you through crafting workouts that not only build endurance with long rides but also sharpen your focus with climb sessions, all while keeping nutrition and recovery at the forefront. Join me and let's pedal into a season where you're not just participating in cycling camps but conquering them with confidence and glee.

Imagine having a personal coach in your head, giving you that nudge when the stakes are high. Well, it turns out, you do – if you know how to harness it. In this conversation, we unlock the secret powers of positive self-talk, exploring how switching to the second person can trick your brain into thinking you've got an external cornerman cheering you on. This tactic is not just for athletes sprinting to the finish line but for anyone looking to up their game in life's marathon. From the track to the boardroom, get ready to arm yourself with mental strategies that will transform the way you face challenges, and maybe even lead you to your next personal best.

As the conversation progresses, we pivot to reflect on past challenges and morph them into stepping stones for future triumphs. I'll walk you through tweaking your nutrition to fit the changing seasons, weaving in flexibility routines to your day, and adopting a mindset that bridges the gap between racing and running a business. And just before signing off, I touch on the "three, three, and three" plan, a strategy that not only gears you up for the upcoming year but invites you to share your journey with us through our vibrant social media community or our chatbot at endurancestation.us. It's all about crafting an active lifestyle that's as rewarding as it is resilient.

Listen in as we explore the nuanced concept of toughness in the realm of endurance sports, drawing inspiration from Steve Magnus's insightful book "Do Hard Things." Rather than the conventional view of toughness as sheer willpower and inflexible discipline, we consider it a skill to be honed—a blend of clear decision-making and strategic focus, especially when the going gets tough. Join us as we break down these misconceptions and offer a fresh perspective on what it means to be tough.

Hold onto your hats as we smash through the traditional periodization model with our 'fast before far' philosophy. This isn't your average endurance game plan; it's about getting strategic with your schedule and syncing your training with real life. We'll walk you through how to fine-tune your sessions to not only boost your threshold and VO2 levels but also to keep your health and personal relationships from hitting the back burner. Whether you're juggling a career, family, or other commitments, this episode lays out how you can train efficiently and effectively, ensuring that your athletic journey scales new peaks this year. So, strap in and get ready to transform your performance with insights that'll make every minute of your training count.

Tune in to hear us discuss the importance of self-awareness in athletic performance. We share our personal experiences with managing training and highlight how self-knowledge can lead to better results. We'll be chatting about the need to pay attention to one's body and make adjustments as our bodies and abilities change over time. Listen in as we emphasize the mindset of constantly striving to improve, rather than seeking external validation. For all athletes out there, this is a valuable discussion on achieving success in sports.

Lastly, we'll explore the topic of gift giving and receiving. From the pressure of finding the perfect gift to sharing our worst gift-giving and receiving experiences, this is a light-hearted conversation to wrap up the year. We'll also discuss our year-end wrap and plans for the new year, and encourage our audience to share their event plans for the new year. Join us for a hearty laugh and a heartwarming sign-off as we wish everyone a happy new year.

In our journey of self-improvement, we'll thoroughly review the past season. This will help you grasp the impact of your early decisions. We'll draw lessons from top athletes, adopting their drive and consistency into our routines.

I'll introduce the concept of a 'box' - our realm of control. Inside this box, we'll focus on what we can achieve and ignore distractions. We'll identify what we missed and what we learned last season to make smarter choices for the upcoming one.

We'll cover everything from nutrition to training, discussing how to fill our 'boxes' with success-driving elements. 

Now, let's revisit my Leadville race experience. It was a real challenge! Weather, altitude, and so much more were beyond my control. How did I navigate through it? I'll dive into handling descents and maintaining focus. Understanding nutrition, power targets, and the importance of knowing other riders is crucial. I'll discuss how focusing on 'one thing' can keep you aligned and motivated. Let's look at how to apply these lessons to your races. Together, we can shape your race day and elevate your performance!

Moving forward, we explore practical ways to stay on top of fitness and nutrition during the holidays. Learn three effective tips for maintaining a healthy balance - starting your day right with a good breakfast and morning workout, finishing strong by resisting temptation at the end of the day, and packing necessary equipment for early morning training. We underscore the importance of not pressurizing oneself too much, and how to enjoy the holiday season in moderation. Join us as we tackle the challenges of resisting temptations, using willpower effectively, and staying active and smart during the holiday season. Be sure to tune in to gain some great insights and practical tips for staying healthy and fit during the holiday season.

As the conversation evolves, we reveal the importance of balance and consistency in holiday training, drawing attention to the role of motivation and equipment in maintaining your fitness routine. It's not all about you, though; we explore the significance of being mindful of others during this time and share tips on earning points in your SAU (spousal approval unit) time. As the fall season approaches, remember to prioritize your health and family and prepare wisely to avoid overtraining injuries. So hit that play button: it's time to get ahead of the game and be ready for the next season!

Now, imagine speeding down a challenging mountain slope or navigating through tight, technical descents on your bike - that's a European race course for you! We're breaking down the differences between European and US races, and highlighting the importance of understanding course conditions to excel. Drawing from the Four Keys Framework, we'll guide you in developing superior bike-handling skills, previewing the course, and undertaking the necessary training for a remarkable international racing experience. Whether you're a seasoned competitor or a newbie, this episode will arm you with strategic insights to conquer the race terrain and come out victorious!

Presenting a comprehensive guide to winter training, we'll help you identify and tackle your A+ problems; the hurdles that, when overcome, don't only make you a faster athlete but a healthier human being. We'll explore how to avoid common winter pitfalls like training outdoors amidst fallen leaves and making smart investments in training tools that offer lasting value. Moreover, stay connected with us and fellow athletes through our social media platforms. We're giving you tips on how to make your indoor training setup more social and effective. Tune in and stay ahead of the pack, even in the off-season.

Athletes, let's talk recovery. High-intensity workouts are crucial, but it's equally important to know when to hit the brakes. We dig into the concept of competing metrics and introduce you to HRB as a useful indicator of when it's time to back off. On top of that, we shine a spotlight on the ingenious Endurance Station program, designed to ensure a balanced and progressive cycle of work and rest over 14 weeks. 

Post-season can be a tricky time; you're either letting your hair down or preparing for the next season by building your durability. We guide you through this challenging period with tips on structuring your runs and adapting your training frequency versus intensity. Plus, we share some valuable advice on fostering resilience and squeezing every drop of benefit from your training. Whether you're a fitness enthusiast or a seasoned athlete, this episode is packed with golden nuggets to take your training routine to a whole new level!

As we sat down to chat, Vincent painted a vivid picture of the grueling bike course that was part of the race. He recalled the treacherous landscapes, the uphill climbs, and the breathtaking scenery of Nice, France. Vincent also opened up about his nutrition strategy for such a lengthy race, and how he miscalculated the amount of fuel needed to stay energetic and competitive. From his unexpected physical strain to the stark differences between racing in Georgia and Nice, he shared the good, the bad, and the tough lessons learned. 

In our final discussion, we explored Vincent's reflections on the mental and physical challenges he faced during the Ironman World Championships. With the crowd's electrifying support, Vincent's resilience saw him through to the end of the race. We concluded on a high note with Vincent's post-race reflections, his appreciation for the unique experience in Nice, and his future plans in the world of triathlon. This episode, packed with insights, experiences, and strategies, is a must-listen for every aspiring Ironman triathlete. Tune in for an inspiring journey that will motivate you to push your limits and reach new heights.

Don't miss the second half of our conversation where Coach Patrick explores the myriad of growth opportunities that the program offers, including monthly coach lessons, a range of challenges, and interactive Q&A sessions. He highlights how these additional activities not only make training more enjoyable but also provide a deeper understanding of personal fitness. He explains how these challenges and lessons can make your training more enjoyable, facilitate connections with other team members, and provide a more comprehensive understanding of personal fitness. So, if you're ready to revamp your training routine and unlock your full potential, let Coach Patrick guide you through this exciting journey. It's time to shake things up and dare to do things differently. After all, doing the same style of training will likely yield the same results. Are you ready for a change? Tune in, learn, and discover your potential.

Part of the magic of Out Season Wave One is the camaraderie within a group of athletes training together, creating a 'wave' of collective motivation. Coach Patrick assures that the challenges of winter training, including holiday distractions, travel, and other obstacles, can be effectively navigated with the support of this team spirit. So, if you're ready to invest strategically in your fitness and conquer the ups and downs of winter training, Coach Patrick extends an invitation to you to apply and join the wave. Make sure to catch this episode and discover the art of strategically planning your athletic season with Endurance Nation.

As we delve into the nitty-gritty of our out-season program, you'll understand how we've turned the traditional model upside-down. We focus on converting weaknesses into strengths, making sure each component of your training ultimately contributes to your race day success. Not only will you get to follow a communal training structure, but you'll also be a part of weekly check-ins, monthly challenges, and much more. It's not just about training hard; it's about training smart and having fun while doing it! So, gear up and join us on this exciting journey to fitness success and race day victory!

Endurance Nation isn't your average training program; it's a comprehensive coaching model that looks beyond physical training plans to cultivate the mental aspect of sports. With a treasure trove of resources, courses, and a continual refinement of the program, it's no wonder why the Endurance Nation team is all about commitment, camaraderie, and improvement. If you're ready to unlock your training and focus, Coach Patrick extends an invitation to apply. Tune in to gain an insider perspective on this unique team model and its undeniable impact on your training experience.

This episode is an exploration of Endurance Nation's 14-week outseason program, designed to make the most out of the winter months. It's an effective regimen that caters to a wide range of athletes, from runners to cyclists to triathletes. Coach Patrick delves into the importance of time management and training return on investment. He highlights how strategically toggling intensity can help you achieve your desired results. He also underscores the value of recovery alongside work and intensity, debunking common myths about hard work and its impact on an athlete's overall progression. By the end of this episode, you'll have a wealth of knowledge on using intensity and recovery to your advantage, ultimately becoming a stronger, more resilient athlete.

Let us equip you with the tools you need for a remarkable race day, offering you several sport-specific downloads to guide you through your racing season. Whether you're a triathlon participant, an off-road cycling devotee, or a running enthusiast, this seminar has nuggets of wisdom for you. Missed the live session? Don't fret! We've got you covered with recordings that we'll email right to your inbox. Beyond racing insights, there's a chance to win some exciting prizes from our sponsors. So, it's time to ask yourself, "How can I level up?" Join us to discover why race day success isn't strictly about speed or strength, but about making the right decisions at the right time.

This episode offers a fresh take on endurance racing, highlighting how each decision made during a race can be a valuable opportunity for growth and learning. Coach Patrick shares insights on race day strategies, assuring that great races are not only about breaking records but also about personal fulfillment. Tune in as he encourages you to elevate your race performance, enhance your training strategies, and ultimately transform your mindset around racing. Whether you're a first-timer or a seasoned athlete, this episode is a valuable resource that focuses on achieving what you want on race day, irrespective of the external factors that are beyond your control.

👉 Sign Up for our Free Email Course: Ironman Race Execution

This episode is a clarion call to all athletes to set aside their training mindset on race day. We dive deep into the unpredictability of race day and how a well-planned and adaptable approach triumphs over physical fitness alone.

Be ready to analyze race day as an event defined by variables, uncertainty, decision-making moments rather than a catered training day.

Our discussion concludes with an exciting invitation to the upcoming Race Execution Boot Camp on October 12th, where you'll learn more about the techniques discussed and get a hands-on experience with milestone workouts and processes.

So, tune in and redefine your race day approach with us!

Join me, Coach Patrick, and our expert guest speakers as we lay out our game-changing framework designed to optimize athletic performance across various events. If you're gunning for the podium, reaching for a personal best, or exploring different sports, this boot camp is your ticket to success. Even if you can't make it live, don't worry! You'll still get access to all offline content and resources, including the chance to win some giveaways from our sponsors. Remember, it's not about working harder; it's about working smarter. Sign up at www.endurancenation.us/bootcamp and let's start optimizing your inputs for the best possible returns.

Want to know the secret sauce to power through grueling multi-sport events while avoiding GI distress? Our conversation takes a deep dive into the art of fueling the body effectively for triathlons, underscoring the importance of establishing a relationship with your gut and muscles to understand their needs. We discuss strategies to become more energy-efficient during races and offer insights into customizing nutrition according to individual needs. With discussions ranging from race preparation to tailoring formulas for individual needs, we cover a gamut of aspects to keep you charged during your next race.

No race is won on the track alone; meticulous preparation comes into play, too. We explore the nuances of race strategy, focusing on details of tackling diverse terrains, picking up speed on downhills, and managing energy efficiently. And who better to shed light on this than Coach Pete, a seasoned triathlete and coach, who brings his wealth of experience to the table. So whether you're a novice triathlete or seasoned racer, tune in to this episode and arm yourself with a wealth of knowledge that will help you conquer your next race.

What does it take to transition from a small training period to an intensive 12-week Ironman training plan? Bob spills the beans on his strategy that helped him put theory into action in this demanding sport. Discover the essence of discipline, dedication, and even your instincts in achieving the impossible. More than just following a plan, learn how to adapt and make the best decisions when it matters the most.

This episode will also redefine your understanding of endurance, personal goals, and pushing through one's limits. The importance of recovery, the impact of compounding fitness improvements, and the euphoria of achieving a personal record post an Ironman race are all on the table. Overcoming preconceived notions, the power of having an experienced mentor, and adjusting your training plans to find what works best - we discuss it all! Bid adieu with reflections on Bob's journey, the significance of authenticity, preparation, and the indescribable joy of pushing oneself to the limit. Tune in for an episode that is as inspiring as it is informative!

Brad takes us behind the scenes of this innovative creation, shedding light on the intricate bungee and pulley system that makes it all possible. Fuss-free assembly, portable, and a rent-to-try program for the skeptics out there, this device has it all. But that's not all - we also chat about the unique dynamic training system advantages and device care tips. So, join us if you're ready to change the way you run and give your athletic performance a boost with Lever Movement's patented device. Trust us, you don't want to be the last one on this bandwagon!

YouTube Episode: https://youtu.be/yMDfjkBCpfE
Website: www.LEVERMovement.com
Listener Discount: EnduranceNation10

Mark's stories go beyond just the thrill of adventure cycling, and he's ready to pass his learnings on to you. Discover the nitty-gritty of planning for races and training camps; from booking flights, choosing cycling camps to the importance of safety in different locations. Are you thinking of renting a bike for your next adventure? Mark's insights will guide you to make the right choice. 

Finally, we'll journey into the realm of adventure travel planning beyond cycling. Join us as Mark shares his wisdom on balancing fitness with adventure and unleashing the explorer within you while staying at your base location. Ever considered swimming as an exciting addition to your travel? We discuss the perks of choosing places with excellent swimming facilities. And in an unexpected twist, we reveal the surprising beauty of Skyline Drive, showcasing how adventures come in many forms and can often take you by surprise. So get ready to soak up Mark's experiences and insights - they're bound to inspire the adventurer in you!

Scott's story doesn't end there; he shares his incredible journey of returning to training and racing after a severe bike crash. By understanding the nuances of training for multiple sports and harnessing the power of data from fitness trackers, he managed to keep his fitness goals alive. Hear about Scott's ambitious goal for his marathon and how he prepared for it, including his race rehearsal, nutrition strategy, and the physical challenges he faced during the race. 

As we reflect on Scott's marathon performance, we discuss strategies for a successful race, such as finding an efficient heart rate sweet spot and using the conditions to our advantage. We also explore future plans for Scott and discuss the lessons to be learned from his experience. Finally, we discuss the camaraderie and thrill of participating in a triathlon, the importance of safety, and the joy of celebrating a successful race. Listen in as we uncover the compelling stories and future plans of a seasoned triathlete.

We pivot the focus to the intriguing world of Tour De France and Ironman. Drawing from our training experiences during the pandemic, we shed light on the differing commentary styles and their impact on endurance sports. We bring you a stimulating dialog about Andrew Messick's interview with Jack Kelly and Nicholas Roach's insider perspective on the race. Experience the stark differences between racing in Europe and other locations.

As we progress, we delve into the world of Ironman, spotlighting the recent decline in race participation, especially among women in the 50+ age group. Gain insight into Ironman's decision to host a separate race for women and its potential ripple effect on the endurance sports landscape. Finally, we gear up for the upcoming Leadville race, offering strategies to conquer endurance sports. The sheer thrill of this episode will leave you on the edge of your seat, eager for more. Tune in as we navigate the exhilarating world of endurance sports together.

In this episode, we further discuss how to embrace these challenges, emphasizing the importance of gratitude for these problems, as they will ultimately make you stronger and better prepared for race day. You'll also learn the importance of managing your mojo and the role of a mantra or ritual action in your daily routine. Finally, as you approach race month, we provide strategies on how to stay focused and manage stress. You won't want to miss out on these tips and tricks for handling this challenging yet critical phase of your training journey!

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Get the Four Keys FREE Race Resource: www.endurancenation.us/fourkeys

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He'll peel back the layers on the strategies that led to this achievement, including consistent early season training, the power of detailed race research, developing a robust pacing plan, and ensuring ample rest before the big day. Patrick will also share how the principles that set Team Endurance Nation apart and how the invaluable support of teammates paved the way to success.

(0:00:03) - Race Preparation and Training Strategies
Coach Patrick discusses consistent training, early season volume, researching the race, pacing plans, resting into the race, and nutritional excellence for successful race execution.

(0:10:20) - Pacing Plan and Race Preparation
Created a plan to manage eating/drinking, used color coding, and created a pacing plan to target a sub nine time.

(0:17:20) - Rest and Nutrition in Endurance Racing
Coach Patrick discusses rest periods, nutrition, Ironman races, and color coding for Leadville.

(0:26:24) - Tips for Improving Performance
Fundamentals, research, organization, color coding, and performance breakthroughs discussed.

We don't just stop at identifying the issues; we aid you in embracing these hurdles with gratitude and resilience. After all, what makes us stronger isn't the absence of problems, but our ability to overcome them. We discuss practical strategies for managing your mojo, including the power of a daily ritual action and the potency of a personal mantra. As you venture into the nerve-wracking race month, we share invaluable tips on managing stress and maintaining your focus. If you're ready to navigate the Bermuda Triangle of Training with confidence, this episode is a must-listen. Don't miss the chance to equip yourself for the race of a lifetime!

We huddle around the significance of maintaining a positive attitude and an appreciation for endurance sports, regardless of age. Eugene, with his infectiously bright spirit, underscores the importance of a balanced lifestyle, always getting his chores done before training - a simple, yet profound mantra that has guided him through his journey. We also delve into the role of perseverance in racing, discussing how challenging yourself and embracing the unique experiences that endurance sports offer can lead to personal growth and fulfillment.

In a thrilling segment, Eugene shares his experience qualifying for the Triathlon World Championships in Finland, highlighting the crucial role his wife played in his journey. It's not just about physical preparation and strategy, as Eugene emphasizes – it's also about mental strength, a positive attitude, and a strong support system. So, whether you're an athlete, a sports enthusiast, or simply someone seeking inspiration, this episode offers a compelling narrative of resilience, motivation, and success. Join us in this insightful conversation as we uncover the life of an exceptional athlete navigating his golden years with vitality and wisdom.

In the second half, we shift our focus to heart rate zones and their significance in the summer months. Discover how adjusting efforts in different climates can maximize your performance, and how pre-hydration and the mitigation of heat during practice and on race day can drastically improve your results. We close out the episode by discussing the rewards of understanding your competition and investing time in preparation, highlighting the satisfaction of securing a well-deserved medal. Listen, learn, and prepare to outshine your competition this summer!

In this special episode, Coach Patrick shares invaluable insights and strategies for race execution that have been honed over 15 years of experience.

Whether you're racing 10 miles or 200 miles, an Ironman athlete, or pursuing any other distance, this podcast equips you with the Four Keys of Race Execution framework to help you have a fantastic race, regardless of fitness level.

Discover how to stay on track, focus on the basics, and prepare yourself mentally and physically for those challenging moments on race day.

Tune in to optimize your race strategy and find out why it's not about how fast you go, but how well you execute your race!

Beyond the Tour de France, we also discuss the Race Across America (RAM) and the Escape Collective, a fantastic alternative to accessing content from Bellow News. I share my personal experience training for the Leadville and Steamboat Races, and we chat about how racing for privileges at the grocery store can be a fun and motivating challenge. So, make sure to get outside for a ride this weekend and enjoy the thrill of cycling!

Struggling with off-road racing strategies? Matt and I have got you covered as we explore how off-road racing differs from long-course triathlon racing. Learn valuable tips on training, rest, and warm-up routines, as well as how to handle road and trail sections of a race. We discuss the importance of understanding your own capabilities and taking risks when necessary, and how an athlete's history can impact their racing strategies. Don't miss this episode packed with insightful racing and self-care tips for cyclists!

Hop on as we trail along the scenic off-road routes of San Francisco, learning about the unique lingo cyclists use. Julia gives us a tour of her husband's impressive bike collection, revealing the convenience of having a handy garage for quick fixes. Her newfound love for outdoor cycling and bikepacking is contagious, and you might find yourself looking at the world differently from the saddle of a bike. As we chat about balancing professional and personal lives with a passion for cycling and future racing plans, you'll realize this conversation isn't merely about the thrill of cycling, but also about embracing life with exhilaration, learning, and love. Strap in for an episode that promises to be a wild ride!

We also take you through the exhilarating experience of Derek's Ironman race, held just three days after his ankle injury. Despite the setback, Derek powered through the race with surprising results, crossing the finish line in fifth place. There's a light-hearted banter about his wife's fourth-place prediction for another race. The episode is a testament to Derek's indomitable spirit and a giant Pac-Man metaphor, having his way through the field, one bite at a time. 

Finally, we uncover Derek's strategies for race performance and recovery. Competing only days after his injury, he managed to turn the tide in his favor. Derek emphasizes the importance of patience, discipline, and making a disciplined return to training. He also offers unique insights into how racing can provide a rapid flow of information, helping you let go of other worries. The episode concludes with Derek reflecting on his achievements, progress, and future plans. This episode is more than just a conversation; it's an invaluable lesson in overcoming adversity, making progress, and achieving your goals.

Our conversation doesn't stop at fitness. We plunge into the real-life challenges Gregory faces as he balances intense periods of training, racing, and family commitments. He shares how his spouse and he make unified decisions when it comes to racing, and how their son has also been inspired to participate in the sport. Listen to Gregory's driving force to compete and how he finds inspiration, imbued with the spirit of his surroundings.

As we age, our bodies naturally demand changes in our workout routines. Greg opens up about how he's tweaked his training plan, incorporating an extra run day, adjusting the intensity of his workouts, and how he is coping with tendonitis. He explores physical therapy and biomechanics solutions, all while maintaining a clear focus on his goals. Gregory's story is sure to inspire and motivate you in your own fitness journey. Whether it's his joy in watching his son race or the importance he places on training volume for success, Gregory's story is a testament to resilience, passion, and dedication. Tune in to this episode for a dose of inspiration, motivation, and practical tips!

Hop on as we trail along the scenic off-road routes of San Francisco, learning about the unique lingo cyclists use. Julia gives us a tour of her husband's impressive bike collection, revealing the convenience of having a handy garage for quick fixes. Her newfound love for outdoor cycling and bikepacking is contagious, and you might find yourself looking at the world differently from the saddle of a bike. As we chat about balancing professional and personal lives with a passion for cycling and future racing plans, you'll realize this conversation isn't merely about the thrill of cycling, but also about embracing life with exhilaration, learning, and love. Strap in for an episode that promises to be a wild ride!

Ever considered "adventure investment" as a way to amp up your training? We share how exploring the unique climates, cultures, and terrains of Lake Placid, Mallorca, and Tenerife has given us an edge when preparing for races. Plus, we encourage you to step out of your comfort zone and discover new places on your own two feet or two wheels.

Lastly, we delve into the tough topic of doping in triathlon and the importance of maintaining the integrity of the sport. From the emotional impact of being cheated by a competitor to the power of internal dialogue and decision-making, we examine how recognizing the ethical voice inside our heads can lead to better choices and ultimately, forgiveness for past mistakes. Listen in and find your inner strength!

Rob dives into the importance of structured training and focusing on quality and execution rather than just ramping up the volume in the weeks leading up to the race. He also discusses how he balanced his training between the three disciplines, resulting in significant improvements in his Ironman performance. Listen in as Rob shares his race strategy for open water swimming and dealing with gut distress during long-distance events.

Don't miss out on this insightful conversation packed with valuable tips and advice from Rob's experiences at both Ironman California and Texas. Whether you're a seasoned triathlete or just starting to dip your toes in the world of endurance sports, there's something for everyone in this episode. Tune in now and start making those gains in your next triathlon!

--------- EPISODE CHAPTERS WITH SHORT KEY POINTS ---------

(0:00:01) - Ironman Texas Experience and Training Changes
Rob PR'd at Ironman Texas with a non-wetsuit swim, windy bike, and 14-minute run despite GI distress.

(0:05:35) - Improving Ironman Performance Through Structured Training
Rob emphasizes quality training, avoiding overdoing it before race day, and finding that extra months of triathlon training can make a difference.

(0:14:58) - Open Water Swimming Strategy
Rob prepared for Ironman Texas with a steady pace, glancing at his watch every 500 yards, and eating plenty of calories.

(0:22:15) - Race Strategy and Gut Distress
Rob carefully paced and prepared for Ironman Texas, dealing with headwinds and GI distress, and ultimately achieved a successful performance.

(0:28:44) - Race Day Nutrition and Strategies
Rob shares his Ironman Texas experience, discussing pacing, fluid concentration, and lane gaps on the highway.

(0:40:14) - Race Nutrition for Triathletes
Diet, fiber, calorie distribution, concentrated fuel, and gut health discussed for Ironman Texas preparation.

• Carbohydrate Update

• Tire Pressure Widgets

• ChatGPT Meets Zwift Workouts

• Super Supplementation

• Minimum Viable Workout

• Invest in Success Generators

• The Principle of Inversion

• What Friction Exists in Your Life

• Maintain Your OS List

• What Doesn't Really Work for You

• What Have You been Abusing

• Know Your Races By Geography

• Is Speed on Your Agenda 

• Is There Something New and Sexy on the Market

• Motivation Across a Day

• Manufacturing Motivation

• Create a Mantra

• Powerful Self Talk 

• Start with Your Training Log

• Points of Failure: Missed Days, Illness, etc.

• Identify Top Three + Plan Next Steps

• Run Example

• Cycling Example

• Body Composition Example

• Is Your Life Aerobic? 

• What is a Good Baseline for Your Goals

• How to Remain Aerobic

• Bonus Aerobic Options

• You Need to Sweat Test for Fluids (Yes, Electrolytes)
• The Workout Window: Timing of the Fuel
• Evaluate Your Long Workout Nutrition (> 1.5 Hours)
• Create a Fueling Plan Rule (Duration, Feed Intervals, Quality)
• Automate the Shopping

• Outline your goal outcomes for the camp. 
• Set milestones for training to reach that level of fitness.
• Have a packing list for camp.
• Review and capture all logistical elements.
• Plan in recovery before and after camp. 

So, buckle up and grab your favorite snack, because this week we are diving into the wild and wacky world of RicePaste, the awkward Messick interview, and Time Discounts for indoor training.

Now, I know what you're thinking, "What the heck is RicePaste?" Well, my friend, you'll just have to tune in to find out. But let me tell you, it could save you from poisoning yourself.

And, if that's not enough to entice you, we promise you'll have fun and maybe even learn something... maybe. 

Don't forget to tell us on Twitter what you want us to talk about next time! You can find us at www.twitter.com/teamen. Engage!

• Added Reading
• Added Travel / Commuting
• Added Weigh-In (Not Enough for a Delta)
• Reflection: Good for adding and not doing (not removing)
• Question: Could there be a score per target and/or a cumulative number? Worth it? 

• Added Reading
• Added Travel / Commuting
• Added Weigh-In (Not Enough for a Delta)
• Reflection: Good for adding and not doing (not removing)
• Question: Could there be a score per target and/or a cumulative number? Worth it? 

• What is a "fixed schedule" for training? 
• Doesn't adding volume break the rules?
• Key Parameters: Keep It Focused, Keep It Easy, Make It Fun
• The Home Version
• The Travel Version
• The Remix Version

• Use Your Current Fitness as a Baseline
• Set a Tangible Target (and Supporting Elements)
• Choose the Safest Possible Option
• Adjust Frequently to Safeguard Training Time
• Mindset Hack: What Would Next Week Me Say Right Now?

• Use Your Current Fitness as a Baseline
• Set a Tangible Target (and Supporting Elements)
• Choose the Safest Possible Option
• Adjust Frequently to Safeguard Training Time
• Mindset Hack: What Would Next Week Me Say Right Now?

One word: Opportunity. As tempting as it is to follow our social media heroes in their quest for excellence, we have our own paths to create. You are your own best resource for where to go next. Your body has shown what it can and can't do. When it can work, and when it needs to rest. 

Your races and key workouts are full of data that reveal your potential — but we have to be willing to look inwards in order to unlock these opportunities. Here is a simple three part framework that can put you on track. 

• Stop: The Process of Elimination
• Start: Additions with Maximum Outcomes
• Continue: What Momentum can You Continue

• Do The Math: Training Time vs Living Time
• Define Your Minimum Viable Workout (MVW)
• Pick a Manageable Daily Healthy Habit
• List of options include: walking, standing desk, power 15 of yoga, planking, etc. 

But it doesn't just have to be equipment. After all, time is your most valuable resource. Scan the local event calendar to find a race that could benefit from volunteers. Run an aid station, help with registration, pay it forward. The heart of endurance sports is the grassroots fine cultivated by independent race, directors and incredible volunteers. Help keep the magic engine alive by donating a few hours this year

Here are some ideas on how you can provide this double sided benefit!

• Equipment Management
• • What Don't You Wear? 
  • What Don't You Use? 
• Giving Back 
• • What (Local) Events Can Your Serve?
  • Who Could You Help?

In this manner, we can structure a progression that maintains your commitment to macro development while also preparing you for success for the races that you select. 

Let's get started! 

• Determine Your Target Event Types 
• Define Your Windows for Racing
• List Top 3 to 5 Performance Goals
• Specify Your Races
• Work Backwards to Today

Instead, you should be in full on discovery mode. This is your chance to process your recent lessons learned in a way that shapes your next set of decisions. By connecting past and future at the moment of decision-making, you create the opportunity for continued progression. 

Just as importantly, you leave the door open for serendipitous decision making. There will be outlying factors that will have a significant impact on your performance in the next season. They are simply not on your radar when we think of goals, but they are when we think about making changes to the status quo. That's what we're going to focus on today. 

• Perform an Equipment Review
• Scan Your Training Set Up
• Define One Degree Better 
• Specify One Change Per Month for Six Months

This framework has helped me make countless decisions as an athlete.  Yes, getting better requires work. But not all work has to feel like, well, work. 

Just outside the boundaries of the sport you love, there are adventures that inspire the adventurous aspect of your personality. Putting bucket list events on the calendar provides motivation and a much-needed breather from the grind that can be every day training. 

And not all bucket list events are created equal. Bigger isn't better. Harder isn't better. Friends, however, always make it more fun! Here's how you can tap into the end-of-the-year mojo to make your upcoming season one that captures the imagination. 

• The Power of Adventure
• Choose Two Options
• Speak Your Challenge to Life
• Set a Go/No-Go Date to Commit
• Don't Lose the Fun

This framework has helped me make countless decisions as an athlete.  Yes, getting better requires work. But not all work has to feel like, well, work. 

Just outside the boundaries of the sport you love, there are adventures that inspire the adventurous aspect of your personality. Putting bucket list events on the calendar provides motivation and a much-needed breather from the grind that can be every day training. 

And not all bucket list events are created equal. Bigger isn't better. Harder isn't better. Friends, however, always make it more fun! Here's how you can tap into the end-of-the-year mojo to make your upcoming season one that captures the imagination. 

• The Power of Adventure
• Choose Two Options
• Speak Your Challenge to Life
• Set a Go/No-Go Date to Commit
• Don't Lose the Fun

Key Talking Points include:

• Mapping Out Your Year
• Connecting with Your Team
• Defining Critical Success Factors (or Rank) 
• Solving for the First Six Week

Thanks for listening to this Endurance Nation podcast...find more online here. You can also read the complete blog post here: www.endurancenation.us/blog

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

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Sponsor

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

• Confirm all the Lodging & Travel
• Build Equipment & Event Checklists
• Fill Out the Calendar
• Solve for the Fans

Get Your Zen On

Watch the video on YouTube here: https://youtu.be/JmdF2hUZEx0

• Setting an Experience Baseline
• Pile On the Open Water Swim Experience 
• Split that Long Run
• Swim + 70.3 Bricks
• All the Nutrition Timing

Watch the video on YouTube here: https://youtu.be/8D-SeqntZ2Q

• The Epic Hike
• Adventure Cycling
• Exploring the Trails
• Bonus: How to Focus for a Key Race

Watch the video on YouTube here: 

https://youtu.be/TH5TSkKeDDE

• The Volume vs Intensity Decision
• Capture Heat Lessons Learned
• Beach Body Status

Watch the video on YouTube here: https://youtu.be/lp_upt5ERtQ

• Pick a Friendly First Race
• Durability Before Race Training
• Consistency is Your Mantra
• Practice on Race-Like Terrain
• Run with Others to Learn Faster

• Diagnose the Difficulty
• Use the Four Week Event Window 
• Recover Like a Pro (Skip if you didn't race)
• Restart Like a Pro 
• Draft the Rock Solid Race Plan
• Execute with Confidence

• Safety First: Location, Company, Visibility
• Body Positioning: Wetsuit vs Swimskin
• Upping the Cadence
• The Perfect Back Stroke
• Hack Your Directional Challenges
• Become a Close Swimmer

• Pre-Race: Commit to All the Data
• Cross Check Your Plan: Yes v. No
• Identify the Line: When Things Got Real
• Reverse Engineer a Better Finish
• Exchange Experience for New Knowledge

Here are a few options for you to consider as you up your training game.

• The Calendar
• Knowing Priorities
• Style 1: The Sunday Nighter
• Style 2: The Afternooner
• Style 3: The Key Workouter 

Watch the video on YouTube here: https://youtu.be/bQpSQgC-xa8

Here's a hydration primer:  

• The Basics [here]
• Source the right stuff (Carbs + Electrolytes)
• Conduct a Sweat Test
• Outline a Progression
• Warning Signs: Swollen finders, Dizziness, Lack of Sweat, Sloshy Stomach

Watch the video on YouTube here: https://youtu.be/g50vXgJVn0M

Here are our top five tips to making sure you can compete to your potential. 

• Zone 1 Heat Training
• Create & Test Cooling Plans
• Heat Training Lessons Learned
• Identify Your Temp Cap 
• Define Your Pacing Parameters
  
  

Watch the video on YouTube here: https://youtu.be/MmIf45tymAI

Here are our top five tips to making sure you can compete to your potential. 

• Zone 1 Heat Training
• Create & Test Cooling Plans
• Heat Training Lessons Learned
• Identify Your Temp Cap 
• Define Your Pacing Parameters
  
  

Watch the video on YouTube here: https://youtu.be/MmIf45tymAI

Here's how to build your best 48 hours: 

• Race Expectations [Weekly? Monthly?]
• Calendar Review
• Create Your Agenda
• Prep Day Secret
• Budgeting Recovery

Watch the video on YouTube here:  https://youtu.be/W17SfbPIHdo

Training in the heat, done properly, brings additional adaptations for your Fitness that will unlock performance on race day. Several studies have shown that training in the heat two or three times per week for 20 to 90 minutes, will create several beneficial training effects. 

• Decreased heart rate
• Improved exercise economy
• Lower core temperature at sweat onset
• Increased plasma volume (Plasma is the liquid component in your blood. If the volume is increased, you can send blood to cool your skin without compromising the supply carrying oxygen to your muscles.)

When you are ready to go to the next level, you need to move beyond the logistics of the race. Now we begin to talk about the environment. Each race brings its own set of conditions that you need to prepare for. Elevation, weather, course layout, resources on the course, equipment required, time of day, duration of the event…you get the idea!

Here's our five step framework to make your next race simulation the best possible. 

1. Macro Course Review - Distance, Athlete Guide / Build Into Your Plan

2. Check the Weather - View History / Schedule Key Workouts

3. Micro Course Review - Key Sections / Replicate 

4. Nutrition + Gear Planning - Test Your Execution

Write + Review - Create, Test and Review Your Plan

• Six Week Program

Equipment Choices

• High-quality machine that's adjustable
• Powermeter or Heart Rate Monitor
  
  

Ride Pacing

• Warm-Up for 30 minutes, every day. Longer as tired. 
• Set Caps for Effort. 
• Stops are Your Friend. 

Ride Nutrition

• Hydration Matters; You Must Be Peeing every 2-3 hours. 
• Consistent Calorie Consumption
• Take Advantage of Breaks

Ride Recovery 1: Post Ride

• Protein
• Shower + Legs Up
• Hydration

Ride Recovery 2: Between Rides

• Solid Dinner Choices with Carbs - Pasta, Bread, Potatoes, etc. 
• Limit alcohol
• Post Dinner Walk to Get Loose

Talking points include: 

• Race Type & Conditions
• Equipment Evaluation
• Fitness Evaluation
• Strategy Evalulation
• Reminder to Review Before the Next Race!

Key talking points include: 

• Define the Event: Fun, Short, and Safe
• The Warm-Up: Shorter = More Work
• The Pacing: Get up to Speed & Sustain the Work
• The Reward: Post Event Celebration & Lessons Learned

Tune in to learn how you can structure a successful season by scheduling an end-of-season event. The more fun, the more epic, the more "team oriented" - the better!  The critical four steps of this process are: 

- Nail the logistics first to set up the macro resources. 

- Toggle current training to reflect that bigger goal. 

- Assess and Adjust on a Monthly Timeline

- Be ready to make a final push.

- The Return from Injury: You are rested, but healing and building trust.

- Phased Training Load: Goal is to move from active, to relevant, to specific. 

- The Return from Illness: You are rested but cardivascularly starting over. 

- Phased Training Time: Goal is to move from daily stress to activity-based stress to training. 

- The Return from Travel: You are healthy, but have lost some fitness. 

- Rebuilding Your Aerobic Base: Goal is to use aerobic volume to reboost your training levels and accelerate your return to training. 

Get the podcast version online here: https://www.endurancenation.us/podcasts

- Are the "Wrong"s All Gone?

- Weekend Work Plan

- Adjust Goals Sequentially

- Race to Fitness

Get the podcast version online here: https://www.endurancenation.us/podcasts

- Increased Workload with Descending Work

• Vision > Goals > Staged Goals
• Vision of Your Performance
• Why Goals vs Benchmarks
• Why Staged Goals vs Open Goals?

• Building Long Term Healthy Habits
• The More Work, the More Important Fuel Becomes
• Optimize Nutrition Outside of Workouts First
• Workout Nutrition Portion Sizes Change, Quality Remains
• Bonus: Recovery Fuel

• A Week of Quality - the 3:2 Golden Ratio
• Value of Compounding Time: 14 weeks @ 2 Days = 1 month!!
• Opt for Recovery First - Includes Sleep
• Target Critical Success Factor
• • Option 1 = Functional Strength
  • Option 2 = Flexibility
  • Option 3 = Swimming

- The Problems

- Big Picture

- Pre-Emptive Nutrition

- Key Workout Windows

- The Problems

- Big Picture

- Pre-Emptive Nutrition

- Key Workout Windows

• Focus on What You Can Control
• Reward is Frequency, Not Injury
• The Bridge - Maintain Momentum
• Re-Enter Slowly to the Regularly Scheduled Program
• Justify New a Shoe Purchase? 🤣

- Running Consistency

- Intermittent Speed

- Connection to Hard Work

- Social is Fun!

- Adjusting Your Typical Week (In and Out)

- Running Consistency

- Intermittent Speed

- Connection to Hard Work

- Social is Fun!

- Adjusting Your Typical Week (In and Out)

This newsletter is a deep dive on a specific topic relevant to endurance sports. Delivered twice a month to your inbox, the problem is that it will make sure that you were up to speed on the most current trends and in an optimal position to make decisions that can advantage you. 

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Rob is an energetic racing enthusiast who discovered triathlon in 2019, and hasn't looked back since. 

Tune in to learn how he overcame an early-season run energy and executed a killer bike. 

🚨 Editors Note: We lost the first 25' of the podcast...just an FYI...

Key Talking Points:

• How nutrition became a focus
• Learning from mistakes to adapt on race-day
• The advantage of priceless support from Endurance Nation members
• How his first Ironman experience can help him overcome future race challenges

"This race really exposed for me how much potential I have moving forward (with better bike execution, more accurate thresholds, OutSeason training). I'm super excited for the future and working with Endurance Nation!" ~ Rob

Additional Links and Resources:

• Ironman Race Rank and Sufferlevel

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

You'll not only hear about the course, you'll learn:

- Why you should never leave your bike next to a Bud Light can
- How to make a "Fondo Fizz" (I want one)
- The right type of gear for the 110-mile Alpine Loop route

Oh, and you'll have a blast. Endurance Nation will be on site at the 2021 ALGF. We'll do a Friday recon ride as part of a weekend of adventure...you should join us Sept 24 to 26!

Join Endurance Nation for the Weekend!

Full details on how you can join us for this weekend of cycling fun are online here: https://www.mile18inc.com/2021-alpine-gf-gathering/ 

This is another installment of the  Endurance Nation (www.endurancenation.us) endurance podcast series. 

Additional Links and Resources:

• Alpine Loop Gran Fondo
• Vegan Cyclist Video Review
• Another Video Interview

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

• Running Fitness Building Blocks: Intensity vs Duration
• Value of Consistent, Easy Running
• Off-Road 3-Dimensional Running
• Pace Changes for Terrain
  • Avoiding the Strava Segment Trap

• Train earlier in the day to avoid the peak temperature periods. Do so strategically to hopefully still be able to get enough sleep. 
• Reduce the effort by using your heart rate monitor as the training guide instead of just power or pace. This will allow you to keep your effort consistent and put bigger pieces of work together without accumulating too much stress.
• Optimize your setup for frequent and early access to fluids that have electrolytes. Whether that's gas stations or outfitting / retrofitting your car to be a mobile aid station if needed.
• Consider targeting cooler weather races where you have the opportunity to bring your heat acclimatization to the event and use it strategically to outperform the competition.
• Be sure to write down your lessons learned so you can get smarter every go round whether it's from session to session, week-to-week or even season-to-season.

• Being able to use a single base training build-up repeatedly instead of having to repeat the cycle over and over again.
• Capturing rapid learning opportunities to get better at decision-making for success and race day

Increase familiarity with race day setup and better execution as a result

• Being flexible with your nutrition to incorporate more fluids
• Having extra no salt on hand to be able to process those additional fluids as needed
• Using strategic items such as shade or ice at 8 stations to strategically reduce your heart rate
• Triathletes can make the most out of having sponges available on the Run course to wipe their skin and help conduct more energy out of their bodies into the atmosphere (especially in the humidity)
• Don't stay at a steady speed all the time, take advantage of mini-breaks to get your heart rate down and recover before the next effort.

• Avoiding spikes.
• Understanding the balance between Power and Pace versus Heart Rate.
• Preventing low points / ebbs in your performance when you back off too much. 
• Keeping you honest allows you to save your energy for the end of the day.

• Three tips to manage your heat training: pre-load hydration, better route planning (loops), and improved recovery. 
• Desendervals question from Anna
• Clothing decisions in the heat: arm coolers and buffs or no? 
• Summer maintenance plan for flexibility and fitness maintenance.
  
  

• You want to use your heart rate in your race simulation to capture your existing data so you can make better decisions

• Create event-based targets for your heart rate numbers to allow you to race properly 

There are  four different variables you need to pay attention to: 

• timing (early versus late) 
• terrain (hilly vs flat, elevation vs sea level)
• conditions (hot versus cold, windy versus calm, etc.)

your sport modality (swimming vs. running vs. cycling) 

Jon dishes on the origin of FLO, why they chose a Direct-to-Consumer model, how they have handled the industry pivot to disc brakes, the value of the FLO podcast, and their core values around giving back. Hard not to like FLO even more after this great conversation! 

Find FLO online here: 

• www.flocycling.com
• Faster Podcast
• Bike for a Kid
• One Wheel, One Tree

Tune in to the official Endurance Nation Facebook page every week on Wednesdays at 12pm EDT to connect with Coach Patrick for more live lessons and conversation. www.facebook.com/endurancenation 

Coaching advice focused on not checking out of 2021 just because your mind isn't into the training (give your fitness a chance) and race selection for 2022. 

Tune in to the official Endurance Nation Facebook page every week on Wednesdays at 12pm EDT to connect with Coach Patrick for more live lessons and conversation. www.facebook.com/endurancenation 

Key Talking Points:

• Consistency and Frequency are the most important fitness levers.
• Opportunity Cost of missed training is high.

Thanks for listening to this Endurance Nation podcast...find more online here.

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Key Talking Points:

• Broadcasting Insider Secrets
• The Beginner Mindset
• On the Pandemic Training Opportunity
• On Season-Ending Injury
• On Endurance Racing going back to "normal"
• UCAN and Ultraman

Thanks for listening to this Endurance Nation podcast...find more online here.

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Key Talking Points:

• There are significant consequences for a poor run speed training strategy: injury, burnout, fatigue, failure to peak...just to name a few.
• Elite runners dedicate 20% of their time (or less) to run speed...and so should you!
• Strivers try too hard; Achievers use the Minimum Effective Dose.
• Less run speedwork can actually have a greater impact.

Thanks for listening to this Endurance Nation podcast...find more online here.

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Key Talking Points:

• Define what clean eating means for you.
• Understanding the geographic locations where we are solving problems.
• Start with the lowest hanging fruit.
• Super important that you make sure your training nutrition is spot-on.

Thanks for listening to this Endurance Nation podcast...find more online here.

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

One day simply isn't enough for us endurance athletes...so we figured 30 days was waaaaay better! 

In all seriousness, 2021 has been a year of giving back to the incredible people who have helped us all endure this pandemic. We started with our One-for-One program, which was a great success. 

Now it's time we turned the attention closer to home and thank the moms who have been working non-stop to keep the rest of the world turning. 

As we slowly return to a normal life of training and racing, we are here to support you. Whether you need help getting started or want to fast-track your way to a deferred race entry, we've got the community and coaching to help you out. 

The offer ends on June 1st, 2021 so don't delay!

See you on the inside!

Read the full offer on our blog, online here: https://www.endurancenation.us/promotion/moms-train-free-all-of-may-2021/ 

Key Talking Points:

• Surviving Marathon du Sables
• Why Beer Mile training was the perfect diversion
• When & why you should "challenge" your stomach in training to prepare for a race
• The double-edged sword that is caffeine and how to consider using it

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Key Talking Points:

• The Quadrant of Optimization

• Why the Week is the Most Important Building Block of Your Training

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Key Talking Points:

- Early season challenges are 80% mental.
- Getting started is the hardest part.
- Use visualization as a key to unlock superpowers!

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Key Talking Points:

• Plan a camp / event ASAP!!
• Virtual Everesting requires lots and lots of carbohydrates!
• New mid-Atlantic region cycling adventure planned for early June, launches late March!

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Key Talking Points:

• Enrolling in the ENVEREST Challenge for free: www.endurancenation.us/enverest
• The mental and physical benefits of early season volume.
• Being able to learn from your mistakes to stay on track.
• Gaining control of your season as an independent athlete.

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

The Phoenix Challenge is not for novice cyclists.

If this sounds like you, then head over to request an early invitation: https://www.mile18inc.com/phoenix-challenge-ride/ 

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

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Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or downtime with business, learning, or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money-back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Key Talking Points:

• Make small gains all the time.
• Swimming is skill-based, so continuous application of those skill matter.
• Choose a coached session (masters) so you have feedback from the deck.
• Swim warm-ups are critical for improved overall training, as they help set up your stroke and prepare for a better workout.
• Since we swim in a closed atmosphere, it's the perfect "inclement weather" alternate activity to replace a run or bike.

Thanks for listening to this Endurance Nation podcast...find more online here.

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or downtime with business, learning, or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money-back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Key Talking Points:

• Key Learning: There is an Ultra running technique...downhill smaller steps....uphill running controlling effort / heart rate while maintaining speed.

• Ultra Run Nutrition was different than triathlons. Sabra ate more real food than gels/bars/etc; baked potato in little bites; liquid nutrition for calories and sodium. Even potato chips (salty).

• Key Equipment: A Nathan hydration vest

• Training Challenges: Low points were many, but in retrospect they were milestones on the journey. The back to back weekends were the confidence builders.

• Recovery Tips: Recovery boots, epsom salt bath and foam rolling.

• Mantra: PROVE IT

Thanks for listening to this Endurance Nation podcast...find more online here.

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Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Key Talking Points:

• Set the Duration and Location
• Remove Negative Incentives
• Create The Narrative

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Key Talking Points:

• Build into ultra running with a progression: Marathon to 50k to 50 miler and then 100 miler.
• Ultra running has an incredible amount of technique involved; practice makes perfect!
• What makes a 100 mile run on a treadmill even possible.

Key Tips for New UltraRunners:

• Always get the vertical in to match your race / event
• Trekking poles are key to help you stay on your feet and running by the end of a 100 miler.
• Descending is a critical skill that must be practiced.
• A strong mental game is key to deal with fatigue, lack of sleep, weather and other variables.

Resources:

• Ultrasignup.com
• The John Muir Trail Fastpack in Under Six Days
• Anza-Borrego Traverse FKT

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Tune in to learn to "meet" Tim and learn the inner motivation that powers him through races that most of us wouldn't tackle on a turbocharged ATV. The craziest part? He's got practically zero ego. Even if you don't listen to a word he says, Tim's voice will just help you chill out.

Tim shares out:

• The origins of Good Skill vs Good Luck as a Team Endurance Nation saying.
• The power of connecting exertion to your happy place vs a place of suffering.
• How to be adventurous yet keep that competitive fire burning.

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or downtime with business, learning, or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money-back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

The short term future of our collective endurance sports scene is looking pretty darn bleak. But we've got just what you need: a ridiculous set of challenges designed to build your fitness and push the limits of what you think is possible: The ENVEREST Challenge: www.endurancenation.us/enverest

Three separate events running February, March and May of 2021. Each event has a training time / volume goal. There are different levels of completion. The degree of difficulty increases as you either opt into more "work," less time for the same "work," or an evil combination of them both.

Along the way, you'll be training and completing alongside new friends and teammates. There's a community space and chat channel as well as "event time" live communication.

We can't guarantee that your ENVEREST will be easy, but we can assure you that you won't be alone.

Registration is FREE and open to anyone: www.endurancenation.us/enverest 

You can opt into a SWAG option, where you'll get some cool gear for $100 regardless of the challenges you do (one or all three); with a portion of proceeds going to the Challenged Athletes Foundation. You can order that SWAG through March 15, 2021 here: https://bit.ly/3oA1ksR

If you have questions or comments, visit us at www.endurancenation.us and use the red chat icon at the bottom of any page to ask your questions. Thanks and hope you join us!

Key Talking Points:

• Speed to outcome isn't the optimal metric for sustainable change.
• Short cuts will ultimately short change you in the end.
• Example and discussion on body composition.

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

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Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Scott joined the team in late 2012 after completing Ironman Louisville. He attended a pre-race talk, led by Coach Patrick on the Four Keys of Race Execution. Scott went on to set PRs at his next three IM Races. A brief foray into ultra running aggravated longstanding rugby issues, and Scott endured a few surgeries before pivoting to Gravel racing and two-wheeled adventures.

Scott has taking on a leadership role inside the Team by leading multiple rides on Zwift, both events and team races. He also became a Wicked Smart Member this year, nominated and selected by his teammates.

In this conversation, we talk about the transition across the lifespan of a sport and to a new sport, including:

• Building an engine and performance expectations
• Walking the path of transition from sport to sport
• The change in strategy in different types of events.

We also cover some of the industry changes during Covid, including racing being about more than a medal — it's the shared experience.

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

If you're interested, RSVP online for access: www.endurancenation.us/live

Hope you can make it!

- Team Endurance Nation

Key Talking Points:

• Compounding value of a review process
• How reviewing backward helps you plan forward

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or downtime with business, learning, or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money-back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Over the course of 14 weeks, Brad lost 28lbs through a combination of Low Carb nutrition and a "relaxed" approach to Intermittent Fasting. While there is no "one size fits all" approach to body composition, Brad's work stood out for a few key reasons:

• Prioritizing body comp early in the season (Winter) vs Later as outline in our Lesson on Body Composition.
• Reduction in almost all training intensity (consistency remained) to make fasted workouts possible.
• Using (recent) personal best body comp targets as the goal vs imaginary targets.
• Tracked calories for awareness and timing using the My Fitness Pal app.
• Modified quality of post-workout meals to aid in his goals, specifically targeting Fat Macros

Resources:

• Intermittent fasting info
• Low Carb/Met Flex diet
• My Fitness Pal
• MCT Oil / Powder: Medium Chain Triglycerides 

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible