The 99%: Recent Episodes
Jesse Vondracek Elliot Bassett Marilyn Chychota Top Step Training
Where the real gains are made.
This is a podcast dedicated to the big picture ways to get faster and develop as an athlete in triathlon. Hosted by Mountain Endurance head coach Elliot Bassett, Marilyn Chychota head coach of Marilyn Chychota Coaching, and Jesse Vondracek the head coach of Top Step Training.
Coach Training Chats- Applying the big picture to training camps! with Cam and Jesse
In this episode, Cam and Jesse dig into the philosophy behind long-term athletic development — how they balance getting an athlete ready for a race three weeks away with building toward the athlete they'll be five years from now. They talk through why rushing a young or developing athlete's progression costs them down the line, why consistency (not intensity) is the single biggest predictor of results, and why sleep might be the most underrated performance-enhancing tool available to any triathlete.
The conversation turns to what actually makes a training camp work: structuring key sessions around real recovery, keeping easy days genuinely easy, and avoiding the trap of turning every session into a hard one. Cam and Jesse also get into the balance side of the sport — how adding more training means something else in life has to give, and why that trade-off deserves as much planning as the workouts themselves.
Whether you're building your own training camp, coaching others, or just trying to get more consistent in your own training, this one's full of practical, experience-backed takeaways.
Episode # 153 Coach-athlete expectations, unpacked.
Jesse sits down with Marilyn — former pro triathlete and Ironman Malaysia champion — to talk about what coaches actually expect from athletes, and how that changes across a career. Marilyn shares the picnic-table conversation where her own coach asked if she'd commit to the work for 10 years with no guaranteed win, a real letter one coach sends pros outlining the only 3 acceptable responses to direction, and the unglamorous 50-minute jog that preceded her first Ironman win by 18 minutes. A candid look at commitment, communication, and what it takes to get better.
Marilyn mcc.coach
Jesse www.topsteptraining.com
Episode #152 The privilege of the grind
Key Takeaways:
- Know whether you're a racer or a trainer — it changes how you approach motivation
- Routine isn't just about training; it anchors your focus, energy, and mental health
- When the grind feels heavy, ask yourself: do I need rest, a tweak, or just a perspective shift?
- Small changes — a different pool, a new trail, one fun thing per week — can have an outsized impact
- The grind is a privilege. Reframe it, and everything changes.
Episode # 151 Handling quad pain with Craig Smith
Jesse is joined by mentor Dr. Craig Smith this week to chat about how to handle an increase in cycling volume. If you step on the gas with your riding, how can you cope? This often results in some sore quads, what should you do? Craig gives us his thoughts from a physical therapist perspective. A great listen for anyone that might have a jump in volume!
Craig Smith -
https://smithperformancecenter.com/
Jesse Vondracek -
https://topsteptraining.com/
Coach Training Chats Race Mindset - cultivating, pre race during the race and post race
Cam and Jesse break today's podcast into four oversized pieces: cultivating your mindset during the build up, what you do pre race, how you think during a competition and how to effectively tackle the post race experience.
Episode #150 What I learned running 73 miles - Mozart 100 race debrief and take aways
Marilyn and Jesse review his Mozart 100 ultra marathon race. They deep dive into his change from professional sport to recreational sport and how that changes expectations and goals of racing. They also chatted about the take aways from his preparation and what he will do as he prepares for his next ultra!
Episode #149 Open Water Swimming Race PreparationMarilyn and Jesse discussed important tips for open water swimming, particularly focusing on wetsuit preparation and technique. They discuss race start anxiety management strategies, open water swim technique and strategies, cold water and how to handle it, and ocean or rough water swims, enjoy!
Coach Training Chats Episode #1
Cam and Jesse
Intensity control -
In this Episode Cam and Jesse deep dive into the effects of intensity, and going over the line. What happens when you go too hard? What happens over time? Does this lead to injury? Do you get fitter by going harder?
Enjoy this chat!
Episode #148 Bike Skills
What can you do now to improve your bike skills and gain free speed and confidence on the bike leg? We roll through some simple tools you can apply to your riding right now.
Episode # 147 The Carbs Question
Sport Science has been through a lot of iterations with fueling. No eating, no carb, low carb, high fat, low fat, no fat, high carb, really high carb, really really high carb and so on. We chat about how we got here, and what we recommend right now...
We are joined by a Sarah Sullivan a dietitian for Racers Edge
with an audio clip and get to hear her expert opinion.
Episode # 146 Body check for Ironman racing
How do you make choices when racing? When do you deviate from the plan? What do the signs mean that your body is telling you? How do you interpret them?
We dive into these questions! Listen to level up your race IQ!
The Alps Experience
MCC's article on the topic
Thanks Jesse and Marilyn!
Episode # 145 scheduling triathlon in life
Today we chatted about fitting training into life. We chat about the value of routine and planning. We deep dive into how to best arrange your schedule in order to get the most out of yourself at the right time by how you arrange your workouts in a day and week with life. We also touch on the nutrition side of this fun game of Tetris.
Episode #144 Pre season? What are we doing now?
Today we chatted about what we are doing with our coaching groups now. We talked about trends that we have seen, some of the why we are seeing these trends and what we are doing to make sure the ship stays on course for our groups as a whole and our athletes as individuals.
Episode #143 Goal Shaping and Tucson Camp!
Tucson Camp PreparationCamp is about setting up the season, learning, and peer training in a stress-free environment, rather than being in race shape. The required fitness includes swimming at least 2K, completing 2-hour trainer rides or 3-4 hours of outdoor riding, and jogging 30 minutes for running. Jesse emphasized the importance of having a positive attitude towards the training challenges at camp, noting that campers don't need to already be at the required fitness levels before attending. Jesse and Marilyn explained that campers can have varying levels of group riding experience, with coaches providing guidance for both beginners and experienced riders. They emphasized the social aspects of camp, including opportunities to meet and learn from other athletes.Goal Setting in TriathlonJesse and Marilyn discussed the importance of goal setting in triathlon, emphasizing the need to align personal goals with realistic logistical and physical capabilities. They highlighted the importance of honest self-assessment, including evaluating current fitness levels, life commitments, and the resources required to achieve specific goals. Jesse shared a personal example of adjusting goals for an ultra-running race to focus on finishing rather than winning, given time and energy constraints. Marilyn recommended using a structured debriefing tool to help athletes plan their seasons effectively and suggested consulting with coaches or trusted individuals to gain an external perspective on goal feasibility. Tucson Camp ! Marilyn's Planning framework
Episode #142 Thriving as a triathlete during the holiday season
Marilyn and Jesse discuss approaches to having a ton of fun, maintaining fitness and feeling good and ready to train on the other side of the holiday season. Meeting all of these goals when at odds with each other can be quite a challenge, have a listen to find out how!
Also join us in the fun by tagging @mrjessev and @marilyn_chychota in your reindeer ear running photos!
Episode #141 Strength Training!
Personalized Strength Training for AthletesMarilyn and Jesse discussed the importance of personalized strength training for athletes, emphasizing the need to consider an athlete's specific needs, training history, and response to different training loads. They highlighted the significance of progressive training, starting with bodyweight exercises and gradually introducing weightlifting, while ensuring proper form and technique to prevent injuries. Jesse and Marilyn also stressed the value of video feedback, using mirrors, and consulting coaches to improve form and ensure effective training. They agreed that athletes should respect the timeline for progression and adapt to each training block before advancing to the next level.Strength Training Techniques and SafetyJesse and Marilyn discussed the importance of proper form and technique in strength training to prevent injuries, emphasizing the need for athletes to assess their current form and seek visual feedback if necessary. They highlighted the importance of understanding the purpose of strength training, whether it is to improve performance in their sport, overall health, or both. Jesse shared a personal anecdote about a fall during a run, illustrating the benefits of having adequate muscle mass for injury prevention. The conversation concluded with a brief discussion on periodization and the use of specific exercises like deadlifts in training programs.Endurance Athlete Exercise RecommendationsMarilyn and Jesse discussed exercise recommendations for endurance athletes, emphasizing the importance of proper form and equipment. They agreed that exercises like the leg press and seated row are beneficial for endurance athletes, while deadlifts should be approached with caution. Jesse shared his experience with pull-ups and banded pull-throughs. Marilyn advised on appropriate footwear for lifting and the importance of calf raises and hopping exercises for injury prevention in older athletes. They concluded by emphasizing the importance of good form, progression, and not overcomplicating core exercises.
Episode # 140 Racing your race!
In this episode we chat about the Women's race at the Ironman World Championships and what take aways athletes can use in any race. We explored the importance of adapting race strategies to environmental conditions and personal limits, emphasizing the value of pacing, self-regulation, and tactical decision-making during competitions. We also discussed the benefits of multi-sport training, shared experiences with recent races, and highlighted the need for athletes to develop strategies that balance fitness levels with race-specific demands.
Episode #139 Intensity control in triathlon training
In this Episode Jesse is joined by Cameron Lamont, Head coach of the Wildcats Triathlon Team. They chat about how they use intensity control with the team, and go into how each of them use it with there individual athletes they coach. They end up chatting about intensity control coupled with intuitive training, all in all a really fun chat!
Jesse Vondracek - https://topsteptraining.com/
Cameron Lamont - https://cams-world.de/
Episode #138 Triathlon Training through Pregnancy
Jesse and Marilyn are joined by Emily Machiela-Leestman to share her story on training during pregnancy and postpartum. She is an open book and shares her story including miscarriages, pregnancy, and getting back to sport as well as offering advice for other women facing similar challenges. We know this process is extremely individual, but Emily offers great insights on what worked for her and she has some great take aways for daily practices for physical and emotional well-being that everyone can learn from!
Episode #137 Swim Block training for triathletes
In this Episode I am joined by a blast from the past - Elliot is back! Elliot and I dive into block training and how it can be effective and we seemed to really deep dive into this idea with the swim, we head down a few other tangents on the swim, a fun episode, not for the linear listener!!
Episode # 136 The Fartlek Run Workout
The Fartlek Run Workout for triathletes - a personal favorite of mine. My running partners will affectionately remember them as "a few strides" until after the workout starts and I tell them the plan. In this episode we dive into the Fartlek run workout and how you can use it in your training effectively. A great listen for understanding the nuance of building a fartlek workout.
Episode #135 Are you race ready? In this episode Marilyn and Jesse roll through all the factors that can make you race ready!“Am I Ready?” — The Real Markers of ReadinessReadiness for performance isn’t a simple checklist of fitness metrics or generic data points. It’s personal, layered, and often emotional. It evolves as we do—shaped by age, experience, setbacks, and growth.
Episode # 134
The Endurance of Adaptation: Living, Racing, and Thriving with DiabetesIn this edition of “The 99%,” Marilyn sits down with two longtime friends, athletes, and training partners—Eddie Fishman and Gary Allen—to talk about endurance sport, diabetes, and the delicate balance between performance and health. What unfolds is a raw, insightful, and powerful conversation that transcends diagnosis and dives deep into self-awareness, adaptation, and the athlete’s mindset.
Episode #133 Open Water Swim Skills
In this Episode Marilyn and Jesse chat about going from swimming in the pool to swimming in open water. We go into ways to mimic open water in the pool and some skills you can work on in the pool to get better at open water swimming, after all how you swim in open water is really the only benchmark of success! Enjoy -
Marilyn -- swim resources
Jesse -- Top Step Training
Episode #132 The Benefits of Exercise on Mental Health
A really fun chat with Marilyn outlining all the positives of exercise on mental heath. There are so many benefits that training has on your life, we just touched on a few - goal setting, routine, health, great habits and many more!
Episode #131 Kona, Training trends and Racing!
This Episode we discuss the move of Ironman back to world championships as a one day event in Kona. We talk about some discussions on training and racing we have been hearing in the triathlon world especially after Sanders dominate start to the year. We also talk in a bit more detail what is going on in our own racing.
Marilyn's Camps!
Check out Top Step Training!
Episode #130 The long swim with Christina MacDougall
We dive into the world of Open Water Swimming and have a great chat with Christina. She is an extremely accomplished swimmer herself and we roll through lots of the ins and outs of swimming long. She has recently completed the SCAR event in Arizona and is preparing for th English Channel Swim! Lots of great insights here!
follow Christina here!
SCAR Swim
Questions?
Looking for individual coaching? -- check us out!
Top Step Training - Jesse
MCC - Marilyn
Episode #129 Scheduling workouts -- behind the curtain
In this episode Marilyn and Jesse get into what factors go into the writing, scheduling and spacing of an athletes workouts. We talk about our key points in looking at cumulative fatigue, race performance, athlete history. This is a really good listen if you have ever asked about the why behind a workout!
This document is referenced in the workout!
Looking for individual coaching? check us out!
Top Step Training - Jesse
MCC - Marilyn
Episode #128 Short Course Racing with Anna Zehnder
In this Episode Marilyn and I are joined by Short Course rock start Anna Z. She is a duathlete and xterra athlete with Olympic goals in triathlon. She most recently raced few races in the Americas and we were fortunate to hear her take on the racing and training leading in. She is a Wildcat so I get the privilege to be one of the on deck coaches while she swims! Follow her journey-
https://www.instagram.com/annaze8/
https://annazehnder.ch/
Episode 127 Marathon in Triathlon Training
Jesse and Marilyn tackle the topic of adding in a marathon into your triathlon year. We discuss the whys and the why nots for including one in your year. Ultimately, racing is an expression of passion so you need to do what you love! But, we chat about some of the pros and cons to both.
Episode #126 The mental side of performance
Do you race better happy or angry? Are you sure? In this episode Marilyn and Jesse discuss the emotional and mental state you need to be in in order to get the most out of yourself. I spend a decade doing it wrong, so have a listen, and spare yourself 10 years!
Episode #125 Motivation with Amy VT
We had an awesome chat with Amy Van tassel on motivation for the long game. VT shared her inspiration that has kept her in sport over the years. We dove into the variety of sources of motivation she has relied on through the years. It is always a great time chatting with VT!
Episode #124 Goals Goal setting in the New Year
Happy New Year!
In this Episode Marilyn and Jesse discuss goal setting, the multi year vision and habit creation. These steps can help you be an active participant in the process of reaching your goals!
Episode #123 The Tucson Camp Coaches
In this Episode Marilyn and Jesse are joined by Tucson Camp Coaches Chris Bagg and Erin Green. We discuss how much fun we are about to have at camp! and why we are excited to go back this year!
Tucson Camp
Jesse Vondracek
Marilyn Chychota
Chris Bagg
Erin Green
Episode #122 70.3 worlds course preview, Tucson camp readiness!
What to expect at 70.3 worlds and fielding some questions on being ready for Tucson Camp!
Tucson Camp
Jesse
Marilyn
Episode #121 Nutrition and fueling for aging athletes
In this Episode I am joined by Alex Larson. We discuss fueling requirements and how they change for athletes over 40. We dive into women specifically, how do fueling requirements change as women age. We cap off the conversation with athletes on the other end of the spectrum. We discuss young adults in athletics and what their fueling looks like.
Alex Larson - https://alexlarsonnutrition.com/
Jesse Vondracek - www.topsteptraining.com
Tucson Camp - www.tucsoncamp.com
Episode #120 Debriefing a season for athletes
In this Episode Marilyn and Jesse discuss how to reflect on everything that happened in a year of training and racing. They talk about how to use this to get the most out of athletes and coaches the next season. Yes, they do go a bit of rails here, but what is new?
Check out Tucson Camp while spots are available!
www.tucsoncamp.com
Jesse -
www.topsteptraining.com
Marilyn -
www.mcc.coach
Episode # 119 Ironman Kona review and Lessons
The 2024 Ironman Men's World Championships just took place over the weekend. It was an awesome race! It was very exciting to see another worlds take place in Kona and see the course record get even faster. Many of the same lessons we have learned from years on the island were relearned. We deep dive into what lessons still ring true and what take aways can be learned by everyone racing an ironman in Kona or around the world.
Episode #118 The why on choosing triathlons to race
In this episode we discuss why and how we help athletes choose races they want to do. We go into the "why" and just how important it is! We also debrief Jesse's race at Ironman Barcelona!
Camp is coming: www.tucsoncamp.com
Episode #117 Race Fueling with Erin Green
Marilyn, Jesse, and Erin deep dive in race fueling. They dissect Jesse's first triathlon of 2024, a win at the Uster middle distance. They also discuss Marilyn's nutrition strategy for her resent successful race at LoToJa.
Follow Erin at: https://www.eringreenracing.com/
Jesse : www.topsteptraining.com
Marilyn: https://www.marilynchychotacoaching.com/
Episode #116 Ironman racing and training sensations
When preparing for an Ironman it is important to be mentally prepared for what the training and racing should feel like. We go through how we explain to our athletes the sensations you may feel in Ironman prep and when executing your triathlon race.
Episode #115 Training through Travel
Sorry for the pause! It was great to be back! We spend a little more time than normal in the What's been going on section because of the break. Then we dive into Training through travel and how to maintain fitness while traveling.
Episode #114 Zone 2 Triathlon Training
Zone 2 has had many names over the years. It has ranged from the go to way to train for all endurance events; all the way to a training zone that should be avoided at all costs. In this episode we discuss how we implement zone two training in our coaching practice.
Episode #113 Chasing PRs in Training
For most of us, summer is here! This means work outs outside, group rides, workouts with friends and everything getting uploaded to strava! These are all great, if we use them appropriately. The trouble is it feels so good to go hard and chase our best. Show we be doing this all the time? How do you mentally approach your training? Does it change as your races approach?
Episode # 112 The racing Equation
On any given race day every athlete only has so much energy to give. The question always remains how do I balance this equation to end up with the fastest time and relatively close to zero left at the finish line with out going under? The trouble with racing it is like The Price is Right rules, if you go over your allotted amount of energy you end up walking. The slowest thing ever. So, how do you execute your race for the fastest time possible? It depends...
Episode #111 The Art of the Taper
As the American Season kicks off with Oceanside 70.3 and Ironman Texas, we wanted to address the art of the taper. In this episode Marilyn and Jesse deep dive into the goals and the how to's of a great taper. We also address hitting multiple races in a row and how to navigate the training between.
Episode #110 Tucson Triathlon Camp
In this Episode Marilyn and Jesse debrief after a successful Tucson triathlon camp. We go into what made it successful, and give tips on how other coaches and athletes can host a successful camp. Thanks to everyone that came, you are what made camp awesome!!
Episode #109 Base to Race
In this Episode Marilyn and Jesse discuss prorgessing athletes through the phases of the season. We discuss what we look for in order to make the change in training as well as how and what we change. Have a listen if you are interested in learning about how to know when it is time to focus on getting race ready!
Episode #108 Everything you need to prepare for a triathlon training camp
In this Episode Marilyn and Jesse discuss preparation for training camp. We go into the Do's and Don'ts for camp and how to execute a successful trip!
If you are interested in our Tucson Camp coming up quick please email jesse@topsteptraining.com ASAP!
Check out Marilyn's website for more information!
https://www.marilynchychotacoaching.com/camps
Episode # 107 Goal Setting
This isn't your average chat about setting SMART goals for the year. We chat about our personal goals and how we help our athletes set goals that work for them! A great listen if you are in the process of laying out your triathlon season for 2024!
Episode #106 Crashing, it happens
Marilyn shares her story on how she crashed, and what mistakes she made. Hopefully you can learn from this and not make the same mistakes! Main take away, two lungs are better than one!!
Episode #105 Racing Execution starting now
In this episode Marilyn and Jesse discuss how to prepare for your race season now. What can you do in the next few months in order to prepare yourself mentally and physically for the race season ahead?
Episode #104 Getting faster in the offseason
In this episode we discuss specific ways you can focus on swim, bike or run and get faster in one of the three this offseason. We also chat about Marilyn's recent race success and my new mountain bike!
Episode #103 who do we coach?
In this Episode Marilyn and Jesse discuss some of the various types of athletes they coach and do a "shallow dive" on their coaching philosophy and what they are doing now with their athletes.
Episode #102 Ironman World Championships Kona
We are so excited to watch 2000+ of the best female athletes in the world compete this weekend in Kona! We run through some tips for execution for race day. Kona is a magical place to race with an amazing atmosphere, enjoy it!
Episode #101 Long Term Athletic Development
The offseason and preseason is the best time of the year to make athletic gains. It is the time when you don't need to be race fit and you can really focus on specific aspects of your sport. Jesse and Marilyn discuss how to make the most of your time away from racing this year!
Episode #100 Learnings from Ironman World Championships - Nice
This race was exciting start to finish. We dive into the location, the only mens Ironman race, the course and much more. If you are planning a race in Europe or heading to this race next year, this is worth a listen!
Episode #99 Understanding Fatigue
Fatigue is a difficult thing to handle for athletes. Some is good, More can be better but timing is crucial. Understanding how much fatigue you can manage is an important part of training and life. We dive into the sensations around fatigue and how much is too much!?
Episode #98 Racing Ironman World Championships
How should you adjust your training for Ironman World Championships in Nice, France? Marilyn and I run through prep specifically for a course like Nice. The ocean swim, hilly bike and exposed run play a big role in preparation. We also discuss the role travel plays for an international race.
Episode #97 Nutrition around race day
In this episode we are joined by Erin Green( https://www.eringreenracing.com/ ) We discuss all things nutrition around race day. We deep dive into some hot preloading topics like carbs, sodium, magnesium, and deloading caffeine. Enjoy!
Episode #96 Race Day Nutrition
In this Episode Marilyn and Jesse dive into race day nutrition. We go go through what we have had success with while racing and advice for athletes of all speeds as far as what to think about while coming up with a nutrition plan for race day!
Episode #95 Transitions through sports
In this Episode Marilyn and Jesse chat about how to effectively transition from one phase of your sporting career to another. The amount of endurance sports out there is growing rapidly, and well we are all getting older! These lead to many phases in sport, we talk about how to navigate that.
Episode # 92 Setting Expectations
In this episode we discuss setting expectations for race performance based on your training, ability, and race experience. We talk about how to have a realistic approach to your race. We used Marilyn's recent race at Ironman St. George 70.3 as a spring board for our discussion.
Episode #93 Doping in Triathlon
Doping in sport is a problem. Triathlon maybe cleaner than most, but it is clearly still there. We hope everyone can remain positive, focus on the clean athletes at the highest level, and if you think you see something, say something. Wada is ready to listen to you.
Places to report:
https://speakup.wada-ama.org/frontpage
www.reveal.sport/setup
Check your medication first:
https://globaldro.com/Home
https://www.wada-ama.org/en/prohibited-list
Episode #91 Ironman Texas Race Tips
This episode is a short recap of advice from Marilyn and I on how to execute well at Ironman Texas. This is the season opener in North America so it is good to review Ironman execution and on this course!
Episode #91 Run Intensity
In this Episode Marilyn and I discuss our thoughts on prescribing run intensity, whether it be strides, speed work, threshold or tempo. We debrief my Paris Marathon and touch on run fueling a bit!
Episode #90 The long Run
In this episode we discuss running long. We spend some time discussing how each of us tend to structure our long runs and how they play into the overall training block. We are also taking bets on Jesse's time for the Paris Marathon!
Episode #89 GORDO Byrn
We were fortunate enough to spend 90 minutes learning from a lifetime of success in and out of sport. We chatted with Gordo Byrn UltraMan Champion, Ironman Canada 2nd (with a 2:46 run!), author of Going Long, dad, and all around great guy. We learned how he was able to take his live through several giant transformations and always be successful. This one was hands down my favorite podcast yet, and lucky for you guys I was so busy listening I let Gordo do most of the talking!
check him out at - 1000daypacing.com
Episode # 88 The long swim
I have been swimming with The Wildcats, sounds similar but this Swiss Team is a bit different than the Tricats. They have been doing some pretty big swims and it made me question some thoughts I have on pool time. Marilyn, Elliot and I chat about swim session duration and who might benefit from swimming big!
Episode #87 The end of January... What should you be doing now?
In this episode we chat about the focus of our athletes training now. What should you be thinking about? Focusing on? working on? Well it depends but here is our take.
Episode #86 End of the year review and Goals!
In this Episode Jesse, Marilyn and Elliot review their process for goal setting and a review of the previous season. Marilyn has some great resources for you to check out: https://www.marilynchychotacoaching.com/guidelines-forms
We also discuss our own goals for 2023!
Episode #85 Pura Vida Challenge!
In this episode we are fortunate to be joined by Dan and Jennifer the brains behind the The Pura Vida Cycling Challenge. This camp is so much more than a cycling camp in Costa Rica. To hear about the history, mission and good this camp does have a listen! To read more check it out here -
https://www.puravidacyclingchallenge.com/
Episode #84 The new 5-2
The structure of stress to rest has always been a key to building fitness. Nills Van Der Poel has made the 5 days on 2 days off weekly set up a new trend. Is this for you?
Episode # 83 Racing successfully late season
This has been a LONG year of racing. In this podcast we discuss how to be successful in a late season race. We deep dive into the specific challenges you face when preparing in the fall. We also dive into Jesse's prep and benchmarks for Ironman Arizona!
Episode #82 Kona Review
Elliot, Marylin and Jesse discuss how the first time back on the big island in three years went! A lot to unpack from two days of racing with a ton of fireworks!!
Episode #81 Kona Worlds finally!!!
In this episode Marilyn and Jesse dive into some pro tips for racing on the island. We discuss the pro race and dynamics and how to stay with in yourself no matter what race you are in! Be patient out there and enjoy the island!
Episode # 80 Hitting the Essence of a workout
What is the essence of a workout? If the training peaks box goes green did you nail the workout? If you are over on every power target did you get extra credit? In this episode Marilyn and Jesse are joined by Brian Stover of Accelerate 3- https://accelerate3.com to discuss this fundamental but often missed topic. What is the coach really asking for from the athlete?
Episode #79 Lewis Elliot Racing ... anything
In this episode we chat with Lewis Elliot on his cross over from various race formats. We learned some big take aways that can be applied to triathletes to improve in triathlon and to help them cross disciplines. Lewis and Marilyn joined us from Costa Rica taking part in the Pura Vida Challenge! This epic week long camp looks like a blast! Check the links below to find more on it and Lewis.
https://www.puravidacyclingchallenge.com/
https://www.instagram.com/lewiselliotracing/
Episode #78 Training locations
We put our heads together to look at some of the popular places for triathletes to train. We evaluated what makes them great for training and why. This can help you evaluate where you live and how you can use the resources around you to make any place as ideal as possible!
Episode # 77 Cross fit to triple World Championships
Jesse and Marilyn are joined by special guest Jen Vollmann. They deep dive into her endurance journey from working on her fitness to racing three world championships in one season! Her journey is a special one, tune in!
Episode # 76 The summer slump
This is going the longest triathlon season to date. There will be more big races this season than ever before. The season will be book ended with double world championships. So if you have raced a lot, and still have big races coming up; what should you do now?
Episode # 75 Catching up with Marilyn
In this episode, Jesse was slightly dead to the world, a day after Challenge Walchesse. This left Elliot to ask Marilyn all about what see has been up to. She has been taking a different road, with some great results so we needed an entire episode to hear about it!
Episode #74 Catching up with the Coaches
Elliot and Jesse roll through what they have been up to lately! Elliot chats about coaching through location changes and Jesse talks about Ironman Des Moines and is up coming races. Next week is all about Marilyn!!
Episode #73 The Groad Explosion
In the wake of an unprecedented number of triathletes competing in Unbound, Marilyn and Jesse discuss all things Gravel. We get into preparation for gravel or long events. We discuss the similarities and differences with ironman training. We also chat about how to actually fit these different events into a season in order to be successful!
Episode # 72 Chris Leiferman Interview!
We are super excited to sit down with Chris to hear about his awesome race at Ironman World Championships. He was happy to share with us the race dynamics as well as some insight into his training in preparation for worlds. Thanks Chris!
Episode # 71 Ironman2021 World Championship review
Marilyn and Jesse debrief after the Ironman World Championships in St. George. They chat about what strategies worked for their athletes in a race like this. Also, Marilyn was at the race so we get to hear what it was like watching this unique world championship race.
Episode # 70 Ironman Texas recap, IM Worlds in St. George preview Jesse discusses what went down at Ironman Texas, and all three hosts discuss what athletes can expect at Ironman St. George. Elliot, Marilyn and Jesse discuss what makes the swim, bike and run unique at Ironman St. George.
Episode #69 The art of the Taper
in this episode Jesse, Elliot and Marilyn deep dive into the goals, importance and style of a taper. We touch on some great things to think about when constructing a taper to get to ready to go on the starting line!
Episode # 68 Fueling for triathlon with Fuel In!
We have the opportunity to interview Scott Tindal who has a long history of working with athletes in many ways. Currently his focus is on nutrition and fueling. Since he has a ton of athletic experience he has a unique approach to helping athletes nail their day to day and performance nutrition. We really enjoyed picking his brain on all things food!
Episode # 67 Habits of successful racers
In this Episode we discuss some of the habits and mental strategies successful racers have ingrained. We talk about what you can do in training in order to develop those skills so that you can become a successful racer yourself!
Episode #66 Rapid Fire!
This episode we are coming in HOT with quite a few athlete submitted questions! These are shorter tasty bites for your enjoyment! If you like this style, let us know!
Episode # 65 Scott Molina Interview
In this episode we look back on one of the best careers in the history of the sport. We chat with Scott about the evolution of training he has witnessed and get into what he would change if he could do it again! If you have been listening since the start, hands down our best episode yet! Thanks Scott!!
Episode #64 The no so linear path of progress
In this Episode we roll through our thoughts and experiences with progress. It does not always look or feel as expected. Keep moving forward no matter what your graph looks like!
Episode # 62 Race Selection
Races are back! Lots of races! The question is how do you pick the races that are the absolute best for you? There are a ton of variables to consider, some you can control, some you can't. In this episode we run through what we think about when helping athletes with race selection.
Episode #61 Quick Holiday Update
Welcome to 2022! Listen to this episode to hear how The 99% is moving forward and getting better in the new year! Check out The 99% on instagram at @the99.percent !! That is a great place to reach out with comments or questions! Thank you for listening!
Episode #60 Stroke analysis
Attention! This is also a youtube video! Jesse, Elliot, and Marilyn take a look at a few videos and go over some highlights and discuss the hows and whys of getting your stroke looked at. Take a listen, or watch on youtube!
Episode #59 Navigating the Holidays
The Holidays are comping! Pools are closed, you are knee deep in travel and 100% thrown off of your schedule. Usually you take this one of two ways, either totally giving up or trying to fit your routine in a day that is basically impossible to do. Here is our take on a balanced approach to thriving over this holiday season!
Episode #58 The PREseason
Off season is over. Racing is still aways off. What should you do with this time in order to get the most out of it? Should you do the same training at a lower volume and intensity to prepare for what is to come? Should you do something totally different?? What options are even out there??
Episode # 57 Structuring Lifts in the offseason
How to structure your lifting starting in the off season and hopefully continuing with some maintenance all year! Marilyn and Jesse go into the nuts and bolts of how they approach lifting and how they write lifts for their athletes.
Episode #56 Group Training
Do you love training with friends? I do! It is important to think about when, why and how you train in groups. In this podcast we evaluate ways to make groups work for you!
Episode # 55 Tipping the Scales on Training
We need to have consistency in our training in all three supports. We also need to know when it is okay to go off the rails a bit. The great thing about being consistent on a global scale in your training is that you can let it slide a bit on a more local level. This allows for some great adventuring and fun to be had!
Episode # 54 Going with the Flow
The last two years, not one race has been set in stone. Some races have disappeared at the very last minute, and some added in just as short of time. Besides this being frustrating, we learned a great deal about what we think we need and what we actually need in order to prepare for a race. This adjustability is something can can hold onto for years to come.
Episode # 53 Becoming a Successful Coach
In this Episode Marilyn and Jesse discuss what should be going on in the background of your coaching business. We discuss some pillars you should have in place and written down in order to help you stay on track and moving in the correct direction. This can be applied to any leadership role. You can find more at https://www.marilynchychotacoaching.com/ . Check out her guidelines and her youtube for more information.
Episode # 52 Athletic Progression
In this Episode Marilyn and Jesse discuss progression as an athlete. This takes many forms. We talk about how athletes process through learning information and when they are able to handle more information. We also talk about how this applies to the tools athletes use in training. An athletes progression through the workouts they are able to handle and what that looks like. All about progress!
Episode # 51 how to progress
Progression through workouts towards a goal is an art and science. It depends on your starting point and strengths in sport. This also applies to knowledge, equipment and many other aspects of the sport. In this episode, Marilyn and Jesse give this a run down!
Episode #50 Running off the bike
Running off the bike. This is a tough one for everyone, no matter what your strengths and weaknesses are coming into triathlon. In this Episode Marilyn and Jesse have a fun back and forth on various types of athletes and how they can successfully run off the bike!
Episode #49 Ambition!
When does an athletes ambition help? When does it hurt? How do we know when do draw the line? Elliot, Marylin and Jesse discuss when athletes' get in their own way! The take away, more is NOT always more!
Episode # 48 Race Day Execution
This Episode Marilyn and Jesse deep dive into the minds of successful athletes. We discuss what makes some athletes able to overcome the obstacles faced in racing and others seem to have more trouble. Listen for our tricks of the trade in order to be mentally tough in your next race!
Episode #47 moving up in distance
As we watch some short course athletes dominate the 70.3 scene, what makes these athletes excel at the middle distance? Does every short course athlete have middle distance potential? We talk about the act of moving up in distance in this episode and what makes a good ITU athlete a good 70.3 athlete. A fun one!
Episode #46 What is real Overtraining?
Hitting the wall with Jeff Fejfar. This is the story of what lead up to and the recovery of Jeff hitting an absolute wall. After two decades of successful endurance training, Jeff hits real signs of overtraining. In this episode we discuss what went into that and what to look for in yourself. The take away is to keep an eye on all aspects of your life! Thanks Jeff for the great run down!
Jeff Fejfar - Jeff@midsouthwestmultisport.com
Episode #45 What triathletes can learn from swimmers
In this Episode Elliot and Jesse had the pleasure of speaking with Jill Greenleaf, Head Swim coach at Skidmore College. Jill coached Jesse a long time ago in college and has grown Skidmore swimming and diving massively sense then. We get to hear about what swimming is like there. We chat about how she progresses a season for her distance swimmers and how she sets up a week. We even get into tips for adult onset swimmers. It was a great chat and great to catch up with my favorite swim coach! Just don't ask her about my 200 fly!
Episode # 44 Training through Injury
In this Episode Marilyn and Jesse chat with Craig Smith DPT and owner of Smith Performance Center. We discuss some common injuries and what he recommends as treatment for them. We dive into some things you can train through and when to pull the plug. We had so much fun with this one we kept him on the call for three hours! Luckily for you we cut it down a bit! Enjoy!
Episode #43 Cross Training on the Run
In this episode Marilyn and Jesse chat with Coach John Reich of the Sonoran Distance Project. We discuss cross training on the run. We go into how this correlates to the interplay between swim bike and run in triathlon. We go into various ways to implement cross training and the effects on the run.
Episode #42 Nutrition for Athletes
In this Episode Marilyn and Jesse are joined by RDN Abby Chan! (Instagram _abbychan_ ) Not only does she have great dance moves for you to check out on the gram she also has amazing advice for athletes and their relationship with food. We roll through some basics for everyone then dig into some deeper topics like women and eating at different point in their menstrual cycle, fasting and training, gut training, and alcohol. You can find Abby at @evolveflg and @evolveeats as well!
Episode # 41 Longevity In Sport
In this Episode Elliot and Jesse get the chance to discuss longevity in triathlon with a man who has been a constant in the tri scene for over four decades. We chat with Fred Scott (frederick.scott@yahoo.com ) about motivation, having fun and getting fit in order to race at some level year in and year out. A huge thanks to Fred, both Elliot and I really enjoyed this one!
Episode #40 Race Debriefing
In Episode #40 Marilyn and Jesse were joined by long time coach Kurt Perham (www.pmbcoaching.com) to discuss the race debrief. As long distance triathletes we only get to race occasionally. This means we need to learn as much as we can from each race we complete. Kurt, Marilyn and Jesse run through what they discuss in a race debrief in order to get the most information possible out of the experience!
This episode is brought to you by Venga CBD receive 20% off here:
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contact the hosts!
Jesse@topsteptraining.com
marilyn@marilynchychotacoaching.com
kurt@pbmcoaching.com
Episode #39 Preparing to race Ironman World Championships -- KONA!
In this episode we discuss what you can and should be doing now in order to get ready to race to your potential in Ironman Hawaii. We run through getting ready for the demands of the day as they are different than most over Ironman events. We also discuss the mental aspects of preparation for the big dance!
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Episode # 38 Strava!
In this Episode we are joined by Justin Daerr, Professional Triathlete for two decades with numerous accolades including Ironman Boulder Champion and Troy Burns who has been on two wheels his entire life and raced at the top in practically every cycling discipline. Marilyn, Jesse, Justin and Troy dive into what strava has done for the athletic community.
Episode #37 Recovering from a crash
No matter the cause of the crash, we need to recover physically and mentally. In this episode we focus on the metal side of recovery and give our take on how to get back out there. We also touch on some defensive riding strategies to help stay safe out there!
Episode # 36 Running long with Nate Corsi
Marylin and Jesse had the privilege of chatting with Nate Corsi from Smith Performance Center . We started with a question on running a marathon in training to run a marathon but we ended up with a deep dive into some the how and why behind training plans. It was a great chat with lots of take aways for self coached athletes, coaches and athletes alike.
Episode # 35 Going Long - Ultra distance races
The new normal seems to be the extremes. People are going longer. from running, swimming and riding to ultraman triathlons and adventure racing. The world of racing is getting longer. Should you go long? Can you go long and comeback? Will you loose speed? Are ultras where athletes go to retire?
Episode # 34 Venga Venga Venga!
Welcome Venga CBD! Our first podcast sponsor! Venga is all about Endurance for life. In this episode we chat with Jay OHare, the man behind Venga. He shares his vision, what sets Venga apart and just how safe Venga is. Elliot even gave it an A+ on all fronts. Being the local curmudgeon this is saying something!
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The summer heat is officially on! Marilyn and Jesse deep dive into the best heat escape out there, altitude. We cover the dos and don'ts for athletes and coaches as they approach racing and training at altitude this summer! We also introduced our first podcast sponsor, Venga CBD! Check them out at https://vengaendurance.com/
Have you ever been told to ride tempo, or threshold or at FTP? What about sweet spot, 40k effort, 8 out of 10 RPE? In this episode we unpack some of the terminology around training paces and highlight the communication between coach and athlete in order to help athletes train their best!
Episode #31 The growth of the triathlon Coaching Industry and What athletes need to know!
Marilyn and Jesse discuss the growth of the coaching industry and how technology has influenced its growth. We roll through the last 20 years of changes and what athletes can take away from various points in history. Enjoy!
Elliot and Jesse deep dive into the positive and negative take aways from their coach - athlete relationship. They discuss the influences of collegiate racing on Elliots coaching style and how that has evolved and expanded over time. They boil down some words of wisdom for starting coaches, and athletes. They also address some pitfalls to avoid.
We are joined by Brian Stover of Accelerate3 Coaching to help us dive into the weeds on the ironman bike leg. We cover some of the preparation required to have success on race day. We then go over proper execution of the bike leg. If you have an Ironman in the far off future or if it is right around the corner this will help you get ready to prepare for or tackle the 112 mile ride!
Episode #28 Race Blocks
Racing is back! Many athletes have had race deferments put them in race situations they might night normally be in. They are racing in blocks a week, two weeks three weeks apart. How do you handle training leading into race blocks? What do you do in between the races? Listen to hear our take!
Episode #27: Travel and racing safely in a Pandemic!
The 99% is joined by Dr. Autumn Ray in order to discuss the safe return to racing. We really go over the parts of travel, being at the race site, racing and post race which athletes need to be concerned about. We discuss some helpful strategies and give lots of great take aways. A huge thanks to Dr. Ray for joining us and sharing her thoughts!
Episode #26 Double sessions, with a St. George Course Preview!
This episode starts with a preview of the North American 70.3 Championship course preview. Then we go into double sessions in training. By this we mean specifically single sport doubles like double run days. There is a lot to be gained from doubling up but also a lot of room for error! Listen to hear our take on the pros and cons of the dirty double.
You know those days you suck down 2500 calories of pure sugar? Let's make sure you are doing it right! Jesse, Marylin and Elliot discuss how to approach eating leading into a race, and during a race. This is geared towards long distance endurance events. Spoiler alert, it is best to have a plan and practice it!!
Episode #24 Adapting for your Environment
We all deal with heat, wind, humidity, cold, altitude etc. The question is how do you adapt for these environmental changes? We unpack ways to change your mindset going into various conditions. We then go into what you can do physically to be prepared and how you can adjust your workouts. Keep your head and expectations on straight in all conditions!
Episode #23: Back to the races! how it played out in Challenge Miami, from the eyes of our resident professional! The 99% team pepper Jesse with questions about the return to racing. We roll through the race for Jesse, his mindset, adjusting on the fly and what his build looked like. We also touched on how racing is different and how it is still exactly the same! If you're racing, or thinking about racing in the next few months, this podcast will help you prepare for your next event.
Episode #22: Youth Development The 99% team opens with a listener question about cycling. Then we dive into a discussion on the pros and cons of different sports; as a means to develop young triathletes. If you are a young athlete, coach, or parent of a younger triathlete, you'll want to listen up!
Episode #21 The Aging Athlete
Father time is undefeated. But you want to fend him off as long as possible! The team discusses staying healthy, fast and strong as you age. They also answer some listener questions so feel free to ask them anything!
Episode #20: Pandemic Fatigue We're all feeling it. Are you dreading your first race? Going nuts without a race? No matter where you are with your training and racing, we have a tip to get you pointed in a more productive, and fun, direction.
Episode #19: Start-line to Finish-line. It's been a year (or more) since we've had a chance to race a triathlon. The 99% team takes you through everything you need to know to have a problem free return to racing. Pro tip, wear your own shoes!
Episode #18: Running for triathlon. Running is hard. Staying healthy while running is harder. Jesse, Elliot, and Marilyn take you from your first steps as a beginner to sprinting for the win.
Episode #17: How to make your bike go FAST.
Riding fast isn't all about power. Listen to Jesse, Elliot, and Marilyn discuss the often-overlooked skills involved in riding fast. From beginners to seasoned pro, we have a tip for you.
Episode #16: The technical swimming talk. If you love swimming, you'll love this podcast. If you only swim to get to your bike....take a listen anyways! Jesse, Marilyn, and Elliot discuss technical skills that apply to all levels; from Sharks to Minnows.
To enter the NFL players take exams that last hours in order to determine their athletic intelligence. The need to be able to read the field, react in an instant and make a ton of micro decisions simultaneously. We don't have the same demands in triathlon, but having athletic intelligence can be a huge help in successful training and racing.
The ability to cue into what you are feeling, your awareness in space and your ability to separate emotion from decision making make up your athletic intelligence. We discuss these points in depth in this episode. Enjoy and may the Force be with you!
Are you planning a spring training camp? In this episode Jesse, Elliott and Marilyn discuss how to make a training camp a success. We give a few examples of things not to do which we have done! Last up we go into the art of timing the camp with your "race" schedule. Spoiler alert - we are all in Tucson right now because it is a great place to ride this time of year!
The what, when and why of the tools we like for recovery. We discuss the bodywork we outsource and why we recommend what kinds. We discuss some tools we use for before and after workouts and the importance of finding what works for you!
Mental Aspects of Training Episode 12
Are you getting ready to start your season of training and starting to dial in the physical training? Awesome! Have you thought about being mentally prepared for your big training sessions? For your big race? You should start the mental prep NOW!
Here is a resource from https://www.marilynchychotacoaching.com/
it outlines a guide to mental training:
https://static1.squarespace.com/static/5a3d4583a8b2b0e6a9eb86d3/t/5ced4e7c8165f501770bf563/1559056006526/MCC-Mental-Skills.pdf
Jesse Vondracek, Marylin Chycota , Elliot Bassett
How do you periodize your training? As you move through the season how do you structure the work that you are doing? Traditional periodization? Do you flip it on its head? Do you need to periodize?
In this episode we discuss the importance of planning a season. Learn from Jesse's mistakes and have a plan! 2020 taught us how to adjust a plan, but it is important to start with one! He talk through the idea behind prioritizing races throughout a season and recovery time between races for individuals.
We discuss some nutrition basics on and day to day and pre post workout fueling. We lay out our personal favorites... spoiler alert lots of peanut butter!! Basically just some fun friendly go to's and our thoughts as we tighten things up after the holidays!
Marilyn, Elliot and Jesse discuss the concept of pacing yourself throughout a season in order to fit, fresh and ready at the appropriate time. They discuss accomplishing this through nutrition, balancing training stress and life stress as well as mental buy in. Enjoy!!
Are you having a hard time figuring out how to get your workouts in during the holidays? Are you time crunched for a few weeks for anything and need help navigating training? In this episode we discuss our take on getting the most out of your time this holiday season.
Marilyn, Elliot and Jesse discuss the best ways to utilize having a coach at your disposal. You can boil this one down to one word! It is a relationship that can be extremely beneficial if you take the right steps.
In this Episode Elliot, Marilyn and Jesse discuss a dozen "must haves" for triathletes. We discuss why or why not we value them. Here are how we ordered them:
Jesse 1.Coach 2. Bike fit 3. Power meter 4. Aero Helmet 5. GPS watch 6. Trainer 7. Wetsuit 8. Aero wheels 9. Massage/PT/self care 10. Fast shoes 11. HR monitor 12. Gym equipment Marilyn 1.Coach 2. Bike fit 3. Wetsuit 4. Power meter 5. HR monitor 6. GPS watch 7. Race wheels 8. Massage/chiro/pt 9. Aero Helmet 10. Fast shoes 11. Trainer 12. Gym equipment Elliot 1.Bike fit 2. Race wheels. 3. Coach 4. Wetsuit 5. Fast shoes 6. Aero helmet 7. Gym equipment 8. GPS watch 9. HR monitor 10. Power meter 11. Massage/Chiro/PT 12. Trainer
A little ramble on if and who should lift during the off season and the rest of the year.
Getting ready for a race in a pinch? Take a listen to our advice on getting ready for a race quick!
How to approach the structure of an offseason after a year with no races and a global pandemic.