The Working Triathlete Podcast: Recent Episodes
Derek Stone & Conrad Goeringer
Listen to our discussion with Campfire Endurance Head Coach Chris Bagg as we explore how you can get more from your endurance training and racing endeavors.
-Avoid common pitfalls that prevent athletes from reaching their genetic potential.
-Emphasize aspects of training that are actually worthy of emphasis.
-The problem of dissociation.
-Value and pitfalls of tech.
-How to enjoy the sport and foster consistency.
-How to filter which products to invest in.
-Getting comfortable with chaos.
Join Coach Derek and Coach Conrad as they sit down with Working Triathlete and Michigan State student, Jack Harrell, to discuss his impressive victory at Ironman 70.3 Ohio. In this episode, Jack talks about his journey as a high school swimmer to winning his first 70.3 race while balancing college life. Learn about his training, strategic planning, and the determination that led to his success. We cover Jack’s background, his progress in the sport, and how he executed his race plan. Whether you're an aspiring triathlete or a seasoned competitor, this conversation is packed with inspiration and valuable insights.
In this episode of the Working Triathlete Podcast, Conrad and Derek jump into the world of Track and Field Olympic Trials. We break down the selection standards and discuss an athlete who had an unfortunate race and missed their chance. We also highlight the upcoming team races and training camps that anyone can join as well!
Additionally, we explore the recent chatter surrounding Challenge Roth's decision to remove World Athletic standards for shoe rules. Does this matter? What will performances look in the future if the standards are removed?
Join coaches Conrad and Derek as they dive into the eight common mistakes athletes make on race day. Drawing from their extensive coaching experience, they discuss pitfalls such as not waking up early enough, neglecting carbohydrate loading, failing to practice race pace in training, not adapting to the nutrition plan, ignoring weather conditions, peeing during a race, not listening to your body, and forgetting to have fun. Tune in to learn how to avoid these mistakes and enhance your race day performance!
Join Coach Derek Owens and Coach Conrad Goeringer in an inspiring conversation with Working Triathlete, James Bilbrey, as they discuss his recent triumph at Ironman 70.3 St. George. In this episode, discover James' remarkable journey into the world of triathlon, including his family's integral role in his athletic pursuits. Gain insights into James' dedication and resilience as he shares the challenges of training while deployed in Korea and navigating unique obstacles along the way. Tune in for a captivating discussion filled with triumph, perseverance, and the unwavering spirit of a true champion.
Join Derek and Conrad in the latest episode where they dive into the thrilling world of endurance sports. In this episode, they kick things off by recapping the intense action of the first Ironman Race of the season in the Ironman Pro Series, Ironman Texas. From unexpected triumphs to what lies ahead as athletes punch their tickets to the Ironman World Champs.
But the heart of this episode lies in Derek's own journey of perseverance and triumph. Despite facing adversity both in his marathon training and during the race itself, Derek emerged victorious at the Glass City marathon. Through candid and inspiring conversation, Derek and Conrad delve into the importance of grit, determination, and seeing it through when the going gets tough. From mental toughness to physical endurance, they explore what it takes to push past limits and achieve greatness.
In addition to the race recaps, Derek and Conrad also delve into the crucial role of nutrition. From pre-race fueling strategies to in-race nutrition tactics, they share valuable tips and insights to help listeners optimize their performance and reach their full potential.
Whether you're a seasoned athlete or just starting your journey in the world of endurance sports, this episode is packed with inspiration, practical advice, and unforgettable stories. Tune in now and get ready to be motivated to tackle your own challenges head-on and conquer new heights
In this episode, we're diving deep into the role of protein in triathlete performance. Join us as we explore the science behind protein consumption and its profound impact on endurance, strength, and recovery for triathletes.
Discover the optimal daily protein intake for triathletes and learn how to tailor your nutrition plan to fuel your training and racing endeavors effectively. We'll break down the latest research and expert recommendations to help you fine-tune your protein intake to support your athletic goals.
However, the conversation doesn't end there. We'll also delve into the topic of intra-workout protein supplementation. Do triathletes truly need to consume protein during their workouts? We'll examine a study conducted with the Danish national cycling team during a training camp, exploring the effects of protein intake during exercise.
Whether you're a seasoned triathlete or just starting your journey, this episode will provide invaluable insights into optimizing your protein intake for peak performance. Tune in and take your triathlon nutrition game to the next level with the Working Triathlete Podcast.
In this episode of our podcast, hosts Derek and Conrad dive into the exciting results of the 70.3 Oceanside event, while also addressing the warm conditions encountered at 70.3 Texas that inspired the key themes of this discussion. They explore essential strategies for fueling and hydrating effectively in hot weather, offering valuable insights into preparing for warm races, particularly for athletes residing in cooler climates. Additionally, they shed light on the latest developments regarding a new hydration mix on Ironman courses.
Working Triathlete would also like to extend an invitation to all listeners to join their upcoming webinar on April 24th at 7 PM Eastern, hosted in collaboration with Precision Fuel and Hydration. Tune in for expert guidance and actionable tips to enhance your performance in hot race conditions! Click here for the meeting link!
Gain an edge at your next race with proper fueling!
In this podcast, Lexi Kelson of Precision Fuel and Hydration joins Conrad Goeringer of Working Triathlete and Kurt Lockhart of Transformation Lab to discuss how to optimize your intra-training and racing fueling plan to maximize performance. Topics we cover.
-How to approach fueling for training and racing
-Why sodium is so important for maintaining plasma volume and enhancing performance
-How to test the sodium concentration in your sweat and why it's valuable
-Appropriate targets for balancing sodium, carbohydrate, and fluid consumption
-How has nutrition evolved over the last 10 years
-Examples of a proper fueling and hydration plan for long-course triathlon
Welcome to The Working Triathlete Podcast! In our latest episode, join Coach Derek Stone, Coach Derek Owens, and Coach Becca Schulte as we unpack our experiences at the Endurance Exchange hosted by USA Triathlon.
We discuss insightful sessions exploring the intricate relationship between Heart Rate Variability (HRV) and training strategies, gaining valuable insights that can revolutionize our approach to coaching and athlete development.
Our discussion also touches on Project Podium, where Team USA Coaches explore how Olympic hopefuls are utilizing INSCYD testing for peak performance optimization.
Throughout the weekend, coaches, including ourselves, engaged in thought-provoking discussions on how artificial intelligence is poised to revolutionize the coaching landscape. We know it is coming but will coaches embrace it or resist the change?
Coach Derek Stone shares his involvement in the Tri Tank Challenge and unveils a proposal for a Team National Championship, sparking a conversation about the future landscape of competitive triathlon.
Lastly, we chatted about the latest controversy surrounding USA Triathlon's rollout of their new membership model.
Ron Chlasta is an ASCA Level 4 Certified swim coach and Swim Star Swim School owner in Hendersonville, TN. He was the swim coach at Calvin University and at Woodside Aquatics in San Francisco, where he coached numerous USA top 16 swimmers and high school All-Americans, including athletes like four-time US National Champ Liesl Kolbisen. In the mid 80's thru early 90's, Ron partnered with Mike Bottom, travelling extensively through the US teaching clinics. They also taught clinics to the national teams of New Zealand, South Korea, Indonesia, and Guatemala. They've recently joined forces again, and will be teaching a clinic in Hendersonville, TN, which you can sign up for at http://www.mtscmasters.com/.
In this podcast, we cover a plethora of topics, including triathlon swimming, the "five fingers" of good swimming, the importance of airflow, balance, and control, tips on achieving good body position, the EO swim power meter, and a good test set.
Welcome to this episode, where we chat with Zack Kramer, a strength and conditioning coach who has delved into the world of functional breathing. Zack works with a diverse range of athletes, including MMA fighters, swimmers, golf enthusiasts, CrossFit athletes, and triathletes. In this discussion, we explore the impact of carbon dioxide on endurance, various breathing strategies, the connection between mobility and breathing, and share a success story of one of our athletes benefiting from Zack's expertise in functional breathing. Stay tuned until the end as Zack provides a protocol to measure carbon dioxide tolerance which you can complete on your own!
Join us in this episode as we sit down with two exceptional athletes from the Working Triathlete Elite Team, Mitch Ott and Caroline Kaplan. The power couple had a great 2023 season, and both are ready to compete as professionals in 2024.Caroline recently won the USAT Long Course Triathlon National Championship at Clash Daytona, and was first overall at 70.3 Ohio earlier in the year. Mitch finished second overall at Clash Daytona, breaking the 4-hour barrier, and is coming off of a great 2023 season with multiple podium finishes.
In this conversation, we delve into the backgrounds of these two athletes, exploring the paths that led them to professional triathlon. From training routines and nutrition strategies to the unique lifestyle of elite triathletes, Mitch and Caroline offer a behind-the-scenes look into the dedication and discipline required for success in the sport.
As they prepare to tackle the 2024 season, our guests provide a sneak peek into their goals, aspirations, and the challenges they anticipate facing. Whether you're a seasoned triathlete or someone just starting, this episode is a goldmine of inspiration and practical tips.
Links to Instagram:
@caroline_rkap
@mitch_aott
Join Coach Conrad and Coach Derek in the latest episode as they recap the thrilling Women's Ironman World Championships in Kona. They also discuss the new Ironman Pro Triathlon series, where athletes compete for a staggering year-end bonus of $1.7 million distributed among the top 50 athletes and how this may change the landscape of pro triathlon. Lastly, Conrad shares that the lab in Nashville is now offering sweat testing and how this will enhance your nutrition strategy with accurate data that will give you the confidence to perform your best on race day.
Join us for an inspiring episode as we dive into the incredible journey of Working Triathlete, Andy Stetzler. Discover how he conquered the demanding trifecta of family life, a high-pressure career, and rigorous training to go 9:01 at Ironman Chattanooga, including a challenging 12.5-minute flat tire change!
In this podcast, we explore:
- Andy's training regimen
- Strategic race planning and execution
- Overcoming chronic calf issues to achieve a personal best in the run
- Insightful nutrition strategies
- Valuable tips and tricks for balancing training with life's many responsibilities
- And so much more!
Tune in to be inspired by Andy's resilience, determination, and the secrets behind his remarkable athletic success.
In this podcast, the coaches discuss
-Ironman 70.3 World Champs
-How deep are the fields compared to 10 years ago?
-What does it take to be a contender with the world's best?
-The PTO and World Triathlon join forces to create a World Championship long course series
-Lab testing in Nashville
In this podcast, the coaches discuss -Caroline Kaplan's win and other excellent performances at 70.3 Ohio. -Why tapering is important. What's the point? -How to adjust training (frequency, duration, and intensity) to maximize performance heading into a race. -How much of a performance boost to expect with a well-executed taper. -The ideal taper length. -Other hacks to get the most out of your taper, such as adjusting nutrition and handling cognitive load.
Unravel the secrets to maximizing your speed and efficiency through
cutting-edge aerodynamic techniques and equipment. Join us as we
explore the world of marginal gains and uncover the substantial impact
they can have on your performance.
-What are the best upgrades for enhancing aerodynamics?
-Are calf guards and aerodynamic socks worth the investment?
-What is with this trend of water bottles being strategically placed
inside tri-suits for increased speed?
Discover the drag penalty associated with placing a water bottle on
the downtube and gain valuable insights into the measurable wattage
savings achieved by upgrading key components such as helmets,
handlebars, wheels, and cycling jerseys. We also delve into the
often-overlooked aspect of drivetrain cleanliness and its surprising
effect on power output.
In this episode, we discuss 70.3 Chattanooga, including:
-Strategies athletes implemented that led to success
-The biggest mistakes we observed-How the downstream 1.4 mile swim compares to open water lake swims
-Tid bits related to penalties, mechanicals, and nutrition
-How the club competition is scored
In this podcast, Derek and Conrad chat about:
-Working Triathlete Miguel Mattox's performance at 70.3 Gulf Coast, where he went 3:46 and had the third-fastest run behind Sam Long and Lionel Sanders
-What it takes to compete with the top athletes in the sport
-Our team race at 70.3 Chattanooga this weekend, where Working Triathlete will have nearly 50 athletes competing
-The 70.3 Chattanooga Course
Get ready for an action-packed episode as we take you behind the scenes of the USA Triathlon Multisport Nationals in Irving, Texas. Join hosts Conrad and Derek as they dive deep into the exciting weekend of racing, breaking down each event and sharing the insights to their five national titles and the Working Triathlete Club's National Championship win.
From the different race formats to unique equipment choices, Conrad and Derek provide expert insights and analysis that any multisport enthusiast will love. Plus, they share their personal experiences as they watched the race unfold in person and from afar.
Whether you're a seasoned triathlete or just love the thrill of competition, this episode is a must-listen. Tune in now to discover the winning strategies that brought home the gold and celebrate the victories with us!
Join us as we dive deep into the recent doping ban of American pro triathlete, Collin Chartier, and share our response to this controversial issue. In this podcast, we'll bring you our thoughts on the ban and explore its impact on the world of triathlon. We'll examine the science behind the banned substance, the ethics of doping in professional sports, and the potential consequences for Chartier and the sport as a whole.
Join Coach Derek and Coach Conrad as they discuss some of the common data traps that triathletes often fall into, and the effects these can have on an athlete's confidence. While data is undeniably helpful for tracking progress and identifying areas for improvement, it's equally important for athletes to recognize when to rely on their instincts and perceived effort during training. In this episode, we explore the delicate balance between data and intuition in triathlon, and share tips for finding the sweet spot that leads to optimal performance.
Learn:
- Why you shouldn't try to hit specific numbers on Strava
- When it is okay to deviate from a programmed workout and complete a group session
- How power meters should be used
- Why being aware of your body is important
Derek and Conrad discuss Working Triathlete's Bike Partner, Quintana Roo and answer questions from their athletes.
Learn:
- How to run a tubeless tire setup
- Benefits and disadvantages for running tubeless tires
- The rolling resistance debate between tires with latex tubes and tubeless tires
- Best practices for nailing a structured workout during a group ride
- How to set yourself up for a solid Ironman bike split
- The impact of low cadence work
- How to find your optimal cadence
- Should you be shifting indoors
- Should athletes use ERG mode when using a smart trainer
Learn mental strategies and hacks to achieve higher-quality triathlon training, including:
- How to trick your brain into lowering perceived exertion
- How to best prepare for each workout
- Mental marginal gains
- The power of positive self-talk
- The NUMBER ONE hack for getting the most out of yourself when a workout or race gets tough.
Dr. Jim Taylor is an internationally recognized authority on the psychology of performance. He has written 19 books, and thousands of articles, and has appeared on the Today Show, Fox and Friends, GCN, and GTN. He is also one of the best triathletes in the world in his AG, earning bronze at the World Triathlon Championships in Abu Dhabi in 2022.
Triathletes often struggle to improve their swim. In this podcast, we discuss how intermediate swimmers can achieve swim breakthroughs.
Learn:
-How much you need to be swimming to improve
-Common pitfalls holding triathlon swimmers back
-Principles to guide swim training
-Real-world examples of triathlon swimmers achieving breakthrough
-How to structure a training cycle
In this podcast, Working Triathlete Coaches Conrad Goeringer and Derek Stone talk about the different types of periodization and break down an annual training cycle. Learn:
-What is linear periodization and who could benefit from using this approach
-How long course athletes may use reverse periodization
-The best way to implement block training
-The different phases of a training cycle
In this podcast, Working Triathlete Nutrition and Recovery Coach Alex Goeringer discusses how endurance athletes should think about macronutrients. Learn:
-Why carbohydrates really are king
-The potential pitfalls of a keto/low-carb diet
-How many grams of carbohydrates, protein, and fat you should consume each day
-The best sources of protein and fat
-How to fuel for workouts now and as a race approaches
-The latest science as it relates to intra-workout and intra-race fueling
-How your diet should change as a race approaches
Working Triathlete Nutrition and Recovery Coach Alex Goeringer joins the podcast and discusses:
-The science behind caffeine
-How to maximize caffeine’s ergogenic effects
-Myths surrounding the substance
-Why eating more can improve body comp
-The importance of losing weight slowly
-Whether or not cardio attenuates strength gains
In this podcast, learn:
-How USAT calculates points for races and ranking
-Why the club scoring at the USAT Multisport National Championships doesn't encourage participation and how it could be improved
-More about the WT Elite Team
This podcast includes the full discussion between Miguel Mattox and Coach Conrad Goeringer recorded for the Jenna and Miguel — Freestyle Tri YouTube channel.
In it, Miguel and Conrad talk about the results of a 3-minute and 12-minute power test and what it’s going to take as Miguel races as a pro in 2023.
Learn:
-Why 3-min and 12-min peak power tests are useful
-The trend towards using critical power as opposed to functional threshold power
-A discussion on optimizing training
-A deep dive into Dr. Philip Skiba’s W’ model
-What it takes to hang with the pro field during a 70.3 bike leg
In this episode, we sit down with Mark Brandt, the founder of the Tri Cle Rock Roll Run Triathlon and the non-profit organization Kids That Tri. We discuss their mission to get more people involved in the sport of triathlon and the impact it has had on communities in Cleveland. Join us as we hear an inspiring story of how one triathlete's passion turned into a movement to get kids and adults active and healthy.
Donate to Kids That Tri here!
Reach out to Mark here!
Welcome to our latest episode, where we discuss the return of Olympic gold medalist Gwen Jorgensen and her pursuit to the 2024 Paris Olympics.
As one of the most decorated American triathletes, Gwen took a break from competition to start a family and pursue her marathon dreams. But now, she's back and ready to take on the world of triathlon once again.
In this podcast we discuss:
-Why the tongue-in-cheek NYT article showcasing the wealthy participating in Ironman XC was unfortunate
-The demographics of triathlon as a whole
-Media’s propensity to sow insidious judgement
-How to spread good vibes as triathletes
In this Podcast Learn:
-Why intensity matters
-How many weeks off it takes to lose fitness
-Principles for the off-season
-Nutrition guidelines
-Overcoming the winter woes
In this podcast learn:
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The hidden benefits of cold weather training
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How your metabolism changes in the winter
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The advantages of brown fat vs. white fat
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Why your joints get achy in the winter and the importance of an adequate warm-up
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The best apparel to wear at different temperatures
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Tips/tricks to make the most of your winter workouts
There has been buzz for several weeks about the future of a two day event taking place in Kona. Today, multiple sources confirmed that the men's and women's Ironman World Championship will take place in different locations.
On today’s podcast, Coach Derek and Coach Conrad go a little deeper into the Norwegian’s Training principles to see how they are maximizing potential. Additionally, they cover Ironman Arizona’s Pro results and Ben Kanute’s debut at the distance.
Working Triathlete is launching a pro team which is discussed in today’s podcast. If you are interested in applying, check out the application here!
On today’s podcast, Coach Conrad and Coach Derek recap 70.3 worlds, Joshua Tree Half marathon and discuss the importance of time off at the end of the season.
Your prowess in swimming, cycling, and running is not static. You can get better.
Learn how to: -Mold your identity to maximize performance -Develop self-efficacy -Foster a growth mindset -Mold your environment/network to increase the chance of success -Dispel self-limiting beliefs
Coach Conrad interviews Coach Derek about his race at Ironman 70.3 North Carolina that took place this weekend. Take a listen to get a glimpse into how the race unfolded and what decisions were made based on race conditions. Coach Derek also talks about his approach to training while working as a full time coach and also balancing time with the family as a new(er) father. Later in the podcast, Coach Conrad brings up the extraordinary conditions at Ironman Waco and what athletes need to consider if they are pursing a Kona slot.
Have questions? E-mail us at info@workingtriathlete.com
Have you wondered what it is like to race the Ironman World Championships? Coach Conrad faced the elements of the most iconic race in triathlon last weekend and we break it down in this podcast!
Many triathletes are about to enter the “off season” and if you’re looking to become a better athlete, there are principles you need to apply during this time. Listen in as Coach Conrad and Coach Derek talk about what athletes should and should not be doing during the winter months to help you become a faster triathlete.
The Ironman World Championships has made its return to Hawaii for the first time since 2019 and we have several coaches and athletes on the Big Island preparing for the races! Listen in as we discuss some of the observations made by the coaches as they encounter the majestic hills heat and winds of Kona! We wrap up the podcast with our podium picks and want to hear your picks as well. Be sure you let us know on Spotify!
Learn how to:
-Use positive emotions to enable relaxation and overcome pain
-Increase your pain tolerance through specific workouts
-Be conscious and deliberate about processing pain
-Implement strategies during races to better cope with pain
-Harness discomfort to enhance pride and inspiration
Learn:
-How every race can be a good race if we redefine what we interpret as success and failure
-Defining ourselves by our results can damage our motivation
-Each race will present us with a new set of challenges, and it is our goal to overcome those challenges
-It is hard to have a perfect race and we need to be prepared for adversity
Learn more about Dr. Jim Taylor here.
Going Pro?
In today’s Coaches and Coffee episode, we discuss the concept of going pro. It is a question we have all heard in our triathlon communities and the answer is not as simple as we might think. We talk about why some age group may take the leap and why others continue to race as an amateur and explore other ranking systems. We wrap up the podcast by discussing pro triathlon team models and how that can enhance the athlete and fan experience as well as Working Triathlete’s own experience with team success.
If you would like to discuss triathlon coaching with any of our coaches, you can e-mail us at info@workingtriathlete.com!
Learn:
-How expectations can ruin your triathlon experience and stifle performance
-Enjoy your triathlon journey and perform better by managing goals, not expectations
-Why outcome goals and process goals are paths to better performance and fulfillment
-How to ensure that no race is a bad race
Learn more about Dr. Jim Taylor here.
In this podcast, Working Triathlete Coaches Derek Stone and Conrad Goeringer cover the rolling topics:
-Lucy Charles-Barclay wins the World Triathlon Long Distance Championships
-The Collins Cup: Ryf and Blum dominate
-Traits of athletes who overtrain
-How to avoid burn-out
-Altering your mindset to become more consistent
In episode 2 in our series with Dr. Jim Taylor, we discuss the frame work how we should be mentally approaching a race all the way through the finish.
Goal #1 (before race): Total Preparation
- Just before start, you can say “I’m as prepared as I can be.”
Goal #2 (during race): Bring It!
- Definition: giving your fullest focus, intensity, and effort consistently.
Goal #3 (after race): No Regrets
- Leave it all out on the course.
Pre-race Preparation:
- Monitor physical intensity.
- Do pre-race routine.
- Do mental imagery.
- Breathe.
- Review race plan.
- Focus based on focus style.
Race Start:
- Focus on technique and pace.
- Stay within yourself.
- Be disciplined (don’t get caught up in mad rush).
Middle of Race:
- Monitor physiology and adjust pace.
- Stay positive and aggressive.
Finish Strong
- Have the fitness to finish strong.
- Practice finishing strong in training.
- Fuel well.
- Recognize there is still fuel in the tank.
- Focus on breathing.
- Have an aggressive mindset.
- Use power words.
- Smile.
Are you team long course or team short course? In this podcast, Working Triathlete Coaches debate which format takes the crown and discuss some of the pros and cons of each. Listen in and hear what the coaches have to say about what makes long course or short course superior and which distances they prefer to race. The podcast wraps up with several rapids fire questions for Alex Goeringer, Working Triathlete’s Nutrition and Recovery Coach!
Alex Goeringer is a Precision Nutrition L1 Nutrition Coach and Stress Management, Sleep and Recovery Coach. Alex has worked with endurance athletes, music artist and other busy individuals as they progress towards their health and nutritional goals. She joins us on the podcast today to share more about her professional background and how she helps athletes with their health and wellness journey!
In this podcast Alex talks about:
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Endurance-specific principles with nutrition and recovery
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Benefits of working with a Nutrition Coach
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Her approach to coaching clients
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Tips for traveling individuals and more!
Episode 1 in our series with Dr. Jim Taylor, where we discuss why mental training is essential for success in triathlon and life.
Dr. Jim Taylor is an internationally recognized authority on the psychology of endurance sports. Jim has been a consultant to USA Triathlon and several professional cycling teams and works with youth, age-group, and world-class endurance athletes in cycling, running, triathlon, swimming, and Nordic skiing.
Dr. Taylor is the author of 18 books, including Train Your Mind for Athletic Success. He has appeared on Global Triathlon Network (GTN) and Global Cycling Network (GCN) and has contributed to Outside Magazine, Triathlete, and other publications. To learn more, visit drjimtaylor.com and his blog, Inside the Tri-Mindblog.
In this episode, learn about:
- The Musselman timing ordeal
- Excellent pro performances at Challenge Roth
- The awkward state of the Ironman World Championships and the risks of abandoning Kona
- The physical and mental fitness benefits of the race specific phase of training
- How to mentally approach hard workouts so they translate to superior performance on race day
Questions? E-mail us at info@workingtriathlete.com
What does it take to drop 10 min off your 70.3 PR and go 4:16? How can you balance a demanding career and a poor training location and still find time to train at a high level? Learn how Working Triathlete Chris Hague prepared to crush 70.3 Eagleman while teaching at a boarding school in Jordan. From his vegan diet to race strategy, we cover it all in this podcast.
Are you losing cycling efficiency by riding solely indoors? Conrad and Derek discuss the value of riding outdoors and creating a deliberate focus on cadence. Listen in as these two also talk about common mistakes observed at a recent race and personal experience. Tip- don’t take your time in T1!
Questions? Reach out to us at info@workingtriathlete.com
Working Triathlete Coaches Derek Stone, Conrad Goeringer, Alex Leandri and Derek Owens get together and breakdown the sub 7 and sub 8 Ironman Distance performances, recap Music City Triathlon and talk about how several athletes doubled up and raced 2 events over the weekend in Middle Tennessee and discuss how we shouldn't let an uneasy feeling before a race or workout determine how we are going to perform that day. Always start the warmup- you may surprise yourself!
Have questions?
Reach out to info@workingtriathlete.com!
Derek and Conrad recap the pro race at Chatt 70.3 and breakdown some of the performances from their athletes that lead to a Tri Club Victory. Conrad breaks down the importance of adjusting effort during hot and humid races while Derek stresses the importance of being adaptable when something doesn't go to plan. Take a listen and be sure to join us at our next team event!
Have questions? Reach out to info@workingtriathlete.com!
The Ironman World Championships moved from Kona for the first time in history to St. George, Utah! We discuss if the new venue and course is worthy of the World Championship title and break down our tops picks for the men's and women's field.
Questions? You can reach us at info@workingtriathlete.com
Learn how the National Champion mixed relay squad edged out nearly 70 other teams to win the National title at the USAT Multisport National Championships. Get the play by play from the four athletes who took home gold and learn more about this awesome race format!
Have Questions? Reach out to info@workingtriathlete.com!
We had the opportunity to get all the Working Triathlete coaches on for the first segment of Coaches and Coffee! Today, we formally introduce our newest Working Triathlete coach, Alex Leandri! We also discuss several questions that were submitted by listeners and jumped into what is happening when we train in zone 2 and why it is important to use our “feel-ometer” when we race and train.
This is a special week for us as we all will be together for the Working Triathlete Camp in Nashville! Are you interested? There is still time to sign up and arrive by Friday! Click HERE to sign up!
Have questions? You can submit any inquires to info@workingtriathlete.com.
Learn how strength and conditioning can make you a better endurance athlete with Dr. Anh Bui. Coach Derek Stone and Coach Derek Owens discuss Dr. Anh Bui's background as an athlete and as a Doctor of Physical Therapy and talk about the importance of adding strength sessions into a training program.Hear how Dr. Anh Bui faced adversity during the Chicago Marathon and how she overcame an injury by adding a strength program to get to the start line of California International Marathon and ultimately reached her goal of a sub 3 marathon!
Derek and Conrad discuss successes from Oceanside 70.3, Texas 70.3 and share how several other athletes kicked off the season. This set the stage for the podcast, and they discussed what athletes should consider when planning their annual training plan as well as races to consider. Are you looking to qualify for a World Championship? Do you recover quickly? Are you willing to sacrifice some performance to race more often? All these and more are answered in the podcast!
If you found this Podcast helpful, please leave a review to help other triathletes discover us!
Have questions or interested in coaching? you can reach us at info@workingtriathlete.com
Marshall Martin is a Working Triathlete, top age-group endurance athlete, and accomplished business professional. He has been competing in triathlons and cycling at a high level (including in a few pro races) for 33 years and has the stories to back it up. His professional accomplishments are also impressive, serving in the C-suite of both start-ups and multibillion-dollar companies. He is currently a Strategy and Performance Petra Coach, responsible for helping businesses of various types increase sales, drive growth and formulate an exit strategy. He is one of the busier individuals on team WT, traveling multiple days each week while still managing to train and race at a nationally competitive level. However, most importantly, he makes sure his endurance pursuits don't jeopardize the more important things in life.
In this podcast you'll learn:
-How triathlon has transformed over the years, from grassroots racing in speedos with paper registration forms to its current tech-heavy state
-Tips on how to structure training around a busy life
-How to recover while traveling
-How to make sure you prioritize your life well to make sure you don't sacrifice relationships and responsibilities
In this podcast, we chat with Melanie Prohaska, the Marketing and Communications Director for Tri Cle Rock Roll Run. Get the inside scoop on what it takes to organize, promote, and host a triathlon. Learn more about how the Tri Cle Rock Roll Run team was able to reinvigorate a historical race and evolve it into one of the premier triathlons in the region. From permitting, to marketing, to dealing with unforeseen challenges, you're certain to gain a new appreciation for what it takes to pull off a seamless race and for the people that make it happen!
To learn more about Tri Cle Rock Roll Run and sign up for the race, click here. To learn more about and to donate to the Kids That Tri Program, click here.
Learn how to swim better, faster, stronger with Vasa CEO and founder Rob Sleamaker. Regardless of your swim background or experience, you will benefit from a targeted approach designed to address your unique situation, limiters, and goals. In this podcast, we discuss how triathletes should approach swim training to efficiently improve strength, technique, and fitness. We cover strategies to enhance your swim stroke both in the water as well as on land with the Vasa SwimErg/Trainer.
Rob Sleamaker and Vasa have been great friends with Working Triathlete for a number of years. Conrad Goeringer co-wrote Triathlon Freestyle Simplifiedwith Rob in 2020, and many Working Triathletes benefit from Vasa's resources and products. Check them out at https://vasatrainer.com/. For a limited time, we are excited to offer listeners of this podcast 10% off Vasa products (including the SwimErg!) with the code: Bonus-workingtriathlete.
Is it possible to gain fitness and train effectively in the same year one becomes a father and starts a business? Chris Thomas, in true Working Triathlete fashion, did it! And most importantly, he didn't let triathlon become a chore or jeopardize his family and work life.
Learn how:
- Chris worked with Coach Derek to slash training volume while also gaining fitness
- Adapted his training to a busy life
- Broke five hours in his first 70.3 on low volume -- less than eight hours per week
- Ensures triathlon training accentuates his busy life and doesn't impact family time
What is it like to race a 70.3 while 11 weeks pregnant?
How quickly can one bounce back to triathlon training and racing after having a child?
Is it possible to reach new levels of fitness after having a baby?
In this episode, we chat with Working Triathlete Ana Thompson, who executed an impressive season of triathlon racing in 2021 just months after having her first child. Learn how she balanced training racing, family, and work AND how she successfully completed Ironman 70.3 Indian Wells while 11 weeks pregnant!
Coaches Derek and Conrad discuss the Ironman World Championships in Kona's new 2-day format with wave starts, super shoes, and super spikes, and two big tools many cyclists and triathletes use to train- Zwift and Trainerroad.
Introducing another new coach to the Working Triathlete Family - Derek Owens. IG: OwensDerekS
Also, coach Derek Stone has an announcement as well...
Working Triathlete Coaches Conrad and Miguel discuss the 2022 race/event calendar, training strategies, long-term fitness development, the psychology of training and racing, the importance of structuring your day, listening to your body, the joy and benefits of leaving your watch at home, and more!
Check out the Miguel and Jenna channel on YouTube here: https://www.youtube.com/c/JennaMiguel-FreestyleTri
Coaches Derek (derek@workingtriathlete.com) and Conrad (Conrad@workingtriathlete.com) discuss questions from our athletes from our Ask Me Anything. They'll discuss everything from where to start, how to breathe, and what kind of wetsuits can make you faster in the water.
Please rate this episode on your favorite podcast platform and share it with a friend!
Derek and Conrad discuss goal setting, workout routines, building habits, and the importance of setting realistic, S.M.A.R.T goals.
Read more about it here: https://www.workingtriathlete.com/articles
As always, thank you for listening. If the podcast has helped you, please leave us a review or share it with a friend.
Happy New Year!
As we look ahead to 2022, we want to arm our athletes with the proper tools to succeed and reach their goals. January will be a dedicated swim month for the Working Triathlete communication with an emphasis on improving swim technique and frequency. Coach Conrad and Coach Derek will also be providing additional content for the group including tips, video analysis and more! If you are interested in joining the community, check out www.workingtriathlete.com. Be sure to leave a review on your favorite podcast platform to help us reach more athletes.
Contact Derek: Derek@workingtriathlete.com
Contact Conrad: Conrad@workingtirathlete.com
Conrad and Derek chat with tech entrepreneur and Working Triathlete Bjorn Larsen about his hyper-efficient build to Ironman Arizona. Bjorn not only battled injuries, a busy family schedule, other hobbies and a busy career, but he also had some unique challenges around and on race day.
Coaches Conrad and Derek discuss a lot about the faster times we are seeing in triathlon among the pro and age group field.
Working Triathlete Coach Derek Stone took on his first standalone marathon in Nashville this weekend!
In this episode, Derek talks about the race, how he trained in a short period of time, what he wishes he could've done differently, and the major life changes surrounding the race.
We sat down with Working Triathlete and Swim Coach, Miguel Mattox and discuss his swimming and coaching background and also a had brief recap of Ironman Florida.
Alex overcomes adversity to crush North Carolina 70.3 and finish under 5 hours. She went from cheering on Working Triathlete athletes at the 2021 World Championships in St. George, UT, set a goal to compete at the 2022 World Championships and claimed her spot on the starting line!
Hear how the race went, how she brings consistency to training, and how the Working Triathlete group motivates her to be better every day.
The coaches get in a spirited discussion about Magnus Ditlev controversial DQ at Challenge Budva-Montegero and on some little-known rules that you should be aware of before your next race. Did you know crossing the finish line side-by-side with a friend is against the rules? Hear about that along with substances that athletes have gotten suspended for as well.
Coach Conrad hit a big goal of a sub-9:00 performance in Muncie ... but was it enough to qualify for Kona? Coach Derek talks to him about the course, the race plan, what went right, and what Conrad wants to improve on before the next big Ironman!
Conrad coaches for Working Triathlete but now is preparing to take on Ironman Indiana. He talks with Coach Derek and breaks down the race strategy for this event with the swim, bike, and run - plus how they coach their athletes heading into triathlons. Don't think you can do a triathlon? The coaches disagree and give tips on finding the race that suits your strengths as well.
With St. George, UT being a return location for this event next year, Derek and Conrad break down the course and the 2021 race, with what to prepare for in 2022! How crazy was the weather at this year’s 70.3 World Championships in St. George? How did the pro race unfold? What was the course like? Is it possible to ride up Snow Canyon on a fixie? With the World Championships coming back to St. George next year, equip yourself with insider knowledge from coaches and competitors.
Derek and Conrad talk about the upcoming World Championships in St. George, UT. Top picks in the pro fields, navigating the course and the coaches answer your questions. Even if you're not racing, there's practical advice on time zone body clock adjustments, starting the race later than normal, nutrition during the race, and more!
We sat down with Working Triathlete, Seth Gourson and discuss the importance of cultivating habits to build consistency.
Episode Notes:
3:17 Why is consistency important to us?
10:08 Framework for consistency
20:30 Something is better than nothing
22:45 Advice from Coach Derek
25:40 Start to build consistency
32:30 Trick/hacks from Seth, Conrad, and Derek
41:30 Training cycle: The 1%.
Charlie is a Working Triathlete from Houston, TX who wanted to change up multisport training and decided to ascend a mountain! Charlie talks about how he balances the training with his young family and demanding career and gets into the story of climbing Mt. Rainier!
Andrew Cenkner takes on Ohio 70.3 which resulted in a PR of 4:20! He found the sport by looking for a new challenge and completed his first 70.3 on a road bike with flat pedals. We break down each discipline and discuss the 2 transition logistics, crowd support and finish line on Ohio Wesleyan University’s Track. Andrew is a private Day Trader by profession and discusses the importance of discipline and patience in his job and sport and how these principles can lead to an outstanding performance.
John Huber is a Working Triathlete and looked to Crit (cycling) racing for a new challenge. A few lessons were learned after his first race and he was determined to come out on top the next event at the Music City Crits. This race series takes place at the Nashville Fairgrounds Speedway and offers several different courses from week to week. We talk about the lessons learned, the benefits to racing a different format than non-draft triathlon and briefly discuss the cycling culture and how vocal cyclist can be. FYI Cyclist need to be vocal on the race course to ensure everyone is riding safe!
Sometimes before a race, you need a new bike. And as many triathletes know, bikes and bike parts are hard to come by these days. Check out WT Jason Zinser and not only his great story about the power of a community, but how he persevered in the Clydesdale National Championship.
Coach Derek and Coach Conrad are joined by three Working Triathlete athletes who joined the team for a half marathon run through Yellowstone National Park. Check out the experiences of Josh, Mark, and Phillip - and see where they finished as a team. Running a National Park race is a low-pressure way we connect with our peers and have fun. Conrad also tells us what to expect for the 2022 National Park race!
Coach Derek and Coach Conrad talk about how the right equipment can make such a big difference in your training and race!
Bike tires, clothes, and more - this is an episode you won't want to miss!
Coaches Derek and Conrad talk about current events including the Olympics, dunking, and 100 full distance triathlons in 100 days!
Seth Gourson never competed in a triathlon before. How did he finish under 5 hours and earn a qualifying slot at the world championships? Mindset. Practice. And executing the coach's plan! The Working Triathlete member joins Derek and Conrad to talk about the race, what he would do differently, overcoming injury and more. Plus - he drops some personal info at the end you want to hear!
If you want to be inspired to move - let alone participate in triathlon, this is the episode for you! Working Triathlete Member Drew Magid joins the podcast to talk about how tour life with Imagine Dragons left him looking like someone he didn't know ... and what he did about it! Drew shares some practical tips for those that just need to start something (like he needed to) and where it's leading him in 2021.
Working Triathlete Anthony Didian had a running background, but after only 18 months of triathlon training, he's qualified for St. George! Derek and Conrad talk through the brutal conditions Anthony faced in Florida, what he did right, and what he wants to do better the next time. There are multiple tips throughout this episode to help you be a better triathlete.
Conrad and I sit down with Working Triathlete, Miguel Mattox and talk about his swim background, entry to triathlon and his experience with his 70.3 debut at Florida 70.3. Hint, he wins!
Drills. Stroke Rate. What should we be focusing on when training? Conrad Goeringer and Derek Stone talk about swimming fundamentals, what drills may be necessary to improve, and the best filming techniques to quality feedback from a coach. As always - we're here to help you achieve your goals! Take a listen and please connect with us on any questions you may have.
Have questions? contact us by e-mail! Derek@workingtriathlete.com Conrad@workingtriathlete.com
Conrad and I discuss an article he posted on TrainingPeaks about ways to focus on efficient training. 1. Emphasize frequency and consistency over occasional big days 2. Stop obsessing over volume and instead work on executing a balanced plan 3. Allocate intensity relative to your goals 4. Allocate time relative to your goals—especially for the swim 5. Know your intensity zones and meticulously track fitness metrics 6. Recover intelligently
Conrad Goeringer and myself bring on Jim Green to walk us through the #4 episode of the Performance Pathway. Trust the Process and Follow the Process!
-We chat about our challenges buying a new home
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A brief chat about Challenge Miami
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Buying items to help you or to motivate?
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Camp!
You can reach us at derek@workingtriathlete.com and conrad@workingtriathlete.com