Find Your Edge: Recent Episodes
Chris Newport, RDN, CISSN, EP-C
Join Expert Triathlon Coach, Sports Nutritionist & Exercise Physiologist Chris Newport from The Endurance Edge as she talks with experts and endurance athletes to find key, actionable steps to reach and sustain peak performance and health. Whether you're a triathlete, cyclist, runner, or weekend warrior, this podcast offers nutrition, training, recovery and health tips to keep you feeling and performing at your best. Check out ==> TheEnduranceEdge.com
Coach Chris sits down with Dr. Sarah Gordon, who explains the science behind lasting motivation in endurance sports—and why enjoyment, confidence, adaptability, and community help athletes stay active for life.
You’ll learn:
- What self-determination theory teaches us about motivation
- Why enjoyment may be more sustainable than chasing awards
- How community supports long-term participation
- Why athletes need to adapt rather than compare themselves to the past
- How stress, rest, boundaries, and asking for help affect performance
- What Sarah means when she asks, “What are you training for?”
Sarah also shares the lessons she learned while balancing doctoral work, caregiving, stress, and her own endurance journey.
Natalie Grabow's episode we referenced: https://www.theenduranceedge.com/natalie-grabow-ironman-longevity-aging-performance/
Sarah's podcast: https://www.youtube.com/@ThePhDJourneyUnplugged
Learn more about The Endurance Edge Group Training & Club:
https://www.theenduranceedge.com/group-triathlon-training-club/
Explore more episodes:
https://www.theenduranceedge.com/find-your-edge-podcast/
FindYourEdge #EnduranceSports #TriathlonMotivation #SuccessfulAging #ActiveAging
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
We break down gut health using simple frameworks that connect digestion, inflammation, and the gut-brain axis. We share practical self-checks and food-first habits that help you understand what your symptoms might be telling you and how to start supporting your microbiome.
• DIGIN framework for digestion, absorption, permeability, microbiota, inflammation, and the nervous system
• baking soda test basics and common signs of low stomach acid
• malabsorption clues and why deficiencies can show up as fatigue, hair changes, and tingling
• what leaky gut means and how it can drive food sensitivities
• STAIN framework stress, toxins, adverse reactions, infections, nutritional imbalances
• dysbiosis symptoms that can look like IBS, headaches, skin issues, joint pain, brain fog, and mood shifts
• why prebiotics make probiotics work and how fiber feeds short-chain fatty acids
• Mediterranean-style eating, polyphenols, and omega-3s for inflammation support
• gut-brain axis and vagus nerve habits like breathing, yoga, singing, and sleep
• Five Rs approach to gut healing and why plans need to be individualized
• gut circadian rhythm and how late meals and poor sleep can disrupt recovery
Need individualized gut healing to support your athletic endeavors AND your health? Book a 30 Minute Quick Start Consult and we'll assess your gut health, get you on the right track with some quick action items and lay out a path to helping you feel your best.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
What happens when every race gets canceled...but athletes still want a finish line?
That's exactly how Humans of Steel Racing was born.
In this episode of the Find Your Edge Podcast, Coach Chris and Coach Carlie share the story behind Humans of Steel—from its unexpected beginnings during COVID to becoming one of North Carolina's most welcoming triathlon experiences.
They discuss:
- Why the reverse-format triathlon is perfect for athletes looking for a unique challenge
- How Humans of Steel creates a less intimidating swim experience for beginners
- Why relay teams and aquabike athletes are some of the biggest winners on race day
- What makes this race feel more like a community cookout than a typical competition
- How every registration helps support Girls on the Run and inspire the next generation of athletes
Whether you're training for your first sprint triathlon, looking for an Olympic-distance tune-up before your fall race, or simply want to experience an event where everyone belongs, this episode is for you.
Learn more or register: https://www.humansofsteelracing.com
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Most athletes sign up for a training camp hoping to become a stronger swimmer, cyclist, or runner.
But the biggest transformation usually isn't what they expect.
In this episode of the Find Your Edge Podcast, Coach Chris Newport and Coach Carlie Frost-Poirier share stories from years of coaching Ultimate Training Days and triathlon camps, where athletes consistently discover breakthroughs that extend far beyond technique.
You'll learn:
• Why personalized coaching beats generic online advice
• The surprising breakthroughs athletes experience
• How confidence is built through guided experience
• Why community accelerates long-term success
• Common mistakes athletes make before attending camp
• How immediate feedback can fast-track your performance
If you've ever felt stuck, overwhelmed by conflicting advice, or unsure what your next step should be, this episode will help you understand why immersive coaching experiences can completely change your trajectory.
Ready to stop guessing and start making confident decisions?
Join us at an upcoming Ultimate Training Day and experience the difference personalized coaching can make.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Training in the heat doesn't just feel harder—it places extra stress on your body that can impact performance, recovery, and safety.
In this replay episode of the Find Your Edge Podcast, Coach Chris Newport shares practical, science-based strategies to help endurance athletes and active individuals recognize the signs of heat stress, stay hydrated, and perform safely in hot and humid conditions.
You'll learn:
- Why heat stress affects performance
- Early warning signs of heat illness
- Hydration and cooling strategies that actually work
- How to acclimate to the heat safely
- Tips for athletes, outdoor workers, and anyone exercising in the summer
Whether you're preparing for a race or simply trying to train smarter this summer, this episode will help you stay safe and perform your best.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Iron deficiency is one of the most overlooked reasons endurance athletes struggle with fatigue, poor recovery, declining performance, and brain fog.
In this episode of the Find Your Edge Podcast, Emily Qiu interviews iron researcher Dr. Cory Dugan, with Coach Chris Newport joining the discussion, to break down the latest science behind iron deficiency in endurance athletes.
You'll learn:
- Why runners and triathletes lose more iron
- The role of hepcidin and why timing matters
- Common signs of iron deficiency
- Why a normal hemoglobin doesn't always mean your iron is healthy
- Which blood tests athletes should request
- Ferritin, supplementation, and nutrition strategies
- Common mistakes athletes make with iron supplements
- When it's time to seek professional guidance
If you've ever wondered why your training isn't translating into better performance, this episode could provide the missing piece.
Remember: Don't guess. Test first, then build a personalized plan. Need help with this? We can assist in getting you tested AND building a plan. Simply book a 30 minute quick start consult here.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Are oats really the superfood they're made out to be?
In this episode of the Find Your Edge Podcast, Chris Newport and dietetic intern Emily Qiu break down everything endurance athletes need to know about oats, oatmeal, beta-glucan fiber, blood sugar control, heart health, gut health, and performance nutrition.
You'll learn:
• Why oats support both performance and longevity
• What beta-glucan fiber actually does
• The differences between steel-cut, rolled, quick, and instant oats
• How oats affect blood sugar and energy levels
• The best ways to incorporate oats into your nutrition plan
• Common oatmeal mistakes athletes make
If you're looking for a simple, evidence-based way to improve your nutrition, this episode is for you.
Get Chris' favorite protein powders for athletes here: https://www.theenduranceedge.com/oats-for-athletes-performance-recovery-longevity
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Most athletes get routine blood work.
Very few understand which biomarkers truly matter for performance, recovery, and longevity.
In this episode of Find Your Edge, Coach Chris Newport and dietetic intern Emily Qiu break down the special lab values endurance athletes should know about and why they matter.
We discuss:
• CBC and CMP basics
• ApoB and cardiovascular risk
• Magnesium and athletic performance
• Vitamin B12 and MMA
• Homocysteine and longevity
• Vitamin D and bone health
• Why athletes need personalized interpretation
• How biomarker trends help you make smarter decisions
If you've ever felt like you're doing everything right but still not seeing the results you want, this episode is for you.
Because the goal isn't more information.
The goal is clarity.
Learn more about the Endurance Edge Longevity Lab:
https://www.theenduranceedge.com/longevity/
Check out the episode here: https://www.theenduranceedge.com/special-lab-values-endurance-athletes-biomarkers
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Most athletes focus on muscles.
But what about the framework that supports them?
In this episode of Find Your Edge, Coach Chris Newport and dietetic intern Emily Qiu discuss why bone health matters for athletes of all ages.
We cover:
- bone mineral density and aging
- why bone density peaks around age 30
- DEXA scans and why they matter
- stress fractures and injury prevention
- calcium, vitamin D, protein, and magnesium
- RED-S and low energy availability
- strength training for stronger bones
- why cyclists and swimmers should pay attention
If you want to stay active, strong, and independent for decades to come, this episode is for you. https://www.theenduranceedge.com/bone-health-for-athletes-longevity-performance/
Learn more about the Endurance Edge Longevity Lab (with ongoing metrics, nutrition and genetics for clarity in your performance and health pathway):
https://www.theenduranceedge.com/longevity
Or book a 30 minute quick start nutrition consult to dial in your bone health with sports nutrition, metrics and more: https://www.theenduranceedge.com/sports-nutrition-for-performance-longevity/
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Why do so many endurance athletes struggle with cramping, GI distress, dehydration, and race-day fueling?
Because they're asking the wrong question.
Instead of asking:
"What's the best gel?"
"What's the best electrolyte?"
"What's the best sports drink?"
Coach Chris Newport encourages athletes to ask:
"What does my body actually need?"
In this episode, you'll learn:
- why chasing products rarely works
- how sweat testing changes everything
- why fluid, sodium, and carb needs are unique
- how to build a fueling and hydration system
- why accountability and testing matter
- how to stop guessing and start trusting your plan
Ready to stop the trial and error?
Join the next Fueling and Hydration Bootcamp:
https://www.theenduranceedge.com/fuelingbootcamp/
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Should you use gels during training and racing? Which ones are best? And why do some athletes swear by certain brands while others cannot stomach them?
In this episode of Find Your Edge, Coach Chris Newport and dietetic intern Emily Qiu break down the world of endurance gels.
We cover:
- what gels actually do
- why fueling during exercise matters
- differences between popular gel brands
- caffeine, sodium, and carb sources
- GI distress and taste preferences
- why you should never try a new gel on race day
- how to build a personalized fueling strategy
If you have ever felt overwhelmed by the nutrition wall at your local running store, this episode is for you.
Ready for a personalized fueling plan? Join our Fueling and Hydration Bootcamp:
https://www.theenduranceedge.com/fuelingbootcamp/
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Sleep is one of the most important recovery tools athletes have—but many endurance athletes are not getting enough.
In this episode of Find Your Edge, Coach Chris Newport talks with dietetic intern Emily Qiu about how sleep and nutrition affect athlete mental health, recovery, anxiety, depression, insomnia, inflammation, and performance.
We cover:
- why endurance athletes may need 8–10 hours of sleep
- how poor sleep affects recovery and inflammation
- the link between sleep disorders, anxiety, and depression
- how a Mediterranean-style diet supports mental health
- nutrients and supplements that may support sleep
- caffeine, alcohol, circadian rhythm, and bedtime routines
- when to get personalized nutrition support
If you are struggling with sleep, mood, fatigue, or recovery, this episode will help you understand where to start.
Ready for personalized support? Book a 30-minute Quick Start Nutrition Consult or learn more about the Longevity Lab at The Endurance Edge (where you get genetic testing to learn more about how to optimize your sleep for performance and mental health).
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Hydration may seem basic, it's one of the biggest reasons endurance athletes struggle in training and racing (and come to us for help).
In this episode of Find Your Edge, Coach Chris Newport shares essential reminders about sweat rate, sodium loss, fluid needs, dehydration, heat, cramping, bonking, and GI distress.
You’ll learn:
- why sodium matters most in sweat
- why every athlete’s sweat is unique
- how heat and intensity change fluid needs
- why 2% fluid loss can affect performance
- how to estimate your hydration losses
- why guessing is not a race-day strategy
If you are tired of guessing what to drink, how much sodium you need, or why you fade late in races, this episode is for you.
Stop guessing and start using a personalized fueling and hydration system built specifically for your body, your sweat profile, and your performance goals. Get on the Fueling and Hydration Bootcamp waitlist here: https://www.theenduranceedge.com/fuelingbootcamp/
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Race day does not end at the finish line.
In this episode of Find Your Edge, Coach Chris Newport shares how to write a race report or post-race debrief that actually helps you become a better athlete.
You’ll learn what to reflect on after a race, including:
- why you chose the race
- how training went
- race-day logistics
- pacing and execution
- fueling and hydration
- gear and equipment
- mental strategy
- what coaches look for in your race data
Whether your race went great or not-so-great, this process helps turn every finish line into useful information for your next goal.
Looking for coaching support? Learn more at theenduranceedge.com/triathloncoaching.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
In this episode of Find Your Edge, Coach Chris Newport shares what we learned from our recent Triathlon Training Camp—and why athletes made more progress in just a few days than they would have in months training alone.
We break down:
- Why confidence comes from experience (not just fitness)
- How personalized coaching accelerates results
- The small fixes that lead to big performance gains
- How repetition reduces anxiety in open water, transitions, and hills
- Why community is one of the most powerful performance tools
If you’ve ever felt stuck, unsure, or like you’re doing this alone—this episode will show you what’s possible.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Many athletes rely on gels, sports drinks, and energy chews to fuel their workouts—but real foods can be just as effective.
In this episode of the Find Your Edge podcast, Coach Chris Newport shares practical ideas for fueling endurance exercise with portable real foods.
We cover:
- Real food options for pre-workout fueling
- Portable foods for long runs and rides
- Recovery nutrition without supplements
- Easy smoothie and sandwich recovery meals
If you're looking for simple, affordable fueling strategies, this episode is packed with ideas.
Want our Natural Fuel for Athletes FREE Recipe Collection? Download it here (scroll to the bottom!)
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Are you getting injured every time your training ramps up? Or do you feel like your running form falls apart when you get tired?
In this episode of the Find Your Edge podcast, Coach Chris Newport sits down with physical therapist Dr. Rick Pitman to talk about what really causes running injuries—and why it is not always about doing “too much.”
We dive into:
• Why durability matters just as much as performance
• The truth about overuse injuries
• Why running is a skill that can be improved
• What 3D gait analysis, EMG, and pressure insoles can reveal
• Why runners need strength training
• How to tell if your lungs are the limiter…or your mechanics are
If you are a runner, triathlete, or endurance athlete who wants to stay healthy and keep progressing, this episode is packed with practical takeaways.
Go here to read the blog, watch the video, and learn more about Dr. Rick Pitman and AnthroKinetics Physiolab.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Are GLP-1 medications like Ozempic, Wegovy, or Zepbound right for you, especially as an athlete or active adult? And if you are taking one, how do you lose fat without losing muscle?
In this episode of Find Your Edge, Coach Chris Newport, RDN, LDN, CISSN, EP shares what she is seeing in practice with patients using GLP-1 medications and explains how to optimize nutrition for better results.
You’ll learn:
- how GLP-1 medications work
- why protein is critical
- how to reduce nausea and constipation
- why fiber, hydration, and nutrient density matter
- what athletes need to know about fueling and performance
- why every person on a GLP-1 should work with a registered dietitian
Whether you are considering a GLP-1 or already taking one, this episode will help you make more informed decisions.
Learn more or work with us here.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
What is it really like to race the XTERRA World Championship in Italy?
In this episode, Coach Chris Newport shares the full story of racing in Trentino, Italy—from qualifying at USA Nationals to battling freezing water, mud, panic, transition penalties, and one of the hardest race days of her life.
You’ll hear:
- what the XTERRA World Championship course was really like
- lessons learned about gear, race prep, and mountain biking
- how mindset and self-doubt showed up on race day
- what Chris would do differently next time
- why this race was still worth every challenge
If you’ve ever wondered whether you belong, whether you’re capable, or whether you can do hard things—this episode is for you.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
If your watch says your VO2 max went up… or down… should you trust it?
In this episode of Find Your Edge, Coach Chris Newport breaks down:
- what VO2 and VO2 max actually mean
- how Garmin and other devices estimate VO2 max
- why wearable predictions can be useful—but limited
- how lab testing gives more accurate information
- why economy, training, and consistency matter more than obsessing over one number
If you’ve ever wondered whether your device is really right, this episode is for you.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Join Coach Carlie & Coach Chris to review research on first-time amateur Ironman 70.3 athletes to unpack what happens to mood, motivation, and confidence across a six-month training build. We also share how coaching, clear communication, and a focus on joy can keep training consistent while real life keeps happening.
Here's what you'll learn:
• why age group triathlon research matters more than elite-only studies
• how the study follows 32 athletes through monthly psychological questionnaires
• what “psychological status” measures like anxiety and positive affect
• why stable mood across training can signal better structure and support
• intrinsic motivation versus extrinsic motivation and why both show up in long course triathlon
• making training enjoyable enough to stay consistent without avoiding hard work
• communication with a coach to tailor workouts and remove hidden friction
• behavior change as a skill built over time, not a personality trait
Interested in working with us for your first 70.3? Learn more here.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
In this episode of Find Your Edge, Coach Chris Newport shares four underrated superfoods that deserve a place in your kitchen and why.
You’ll learn:
- Why oat bran is amazing for cholesterol, blood sugar, and constipation
- What makes broccoli sprouts so powerful for detox and longevity
- Why fava beans are an exciting pulse for recovery and plant-based nutrition
- How Jerusalem artichokes support gut health with prebiotic fiber
No gimmicks—just practical, science-backed whole foods.
Learn more about Gut Health in our episode here: https://www.theenduranceedge.com/gut-check-your-deep-dive-into-gut-health/
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
In this episode of Find Your Edge, Coach Chris Newport sits down with Dr. Jerry Yoo of Next Level Physical Therapy to talk about what it really takes to stay active for life—especially for runners and endurance athletes over 40.
We cover:
- Why the best time for PT is often before you’re injured
- The “two diagnoses” in PT (symptom vs root cause)
- Shockwave therapy and regenerative tools
- Warm-up + cool-down best practices
- Strength training for endurance performance and longevity
- Simple breathing tools for mobility and race-day nerves
Learn more: nlphysio.com
Instagram: @drjerryYoo | @nextlevelphysiopt
Read more and watch here: https://www.theenduranceedge.com/dr-jerry-yoo-next-level-physio-longevity-for-athletes
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Looking for a fast, flat marathon in North Carolina? In this episode of Find Your Edge, Coach Chris Newport talks with race leaders from the Tobacco Road Marathon and Half Marathon about what makes this Triangle race special.
We cover:
- Course details and Boston qualifier stats
- What runners can expect on race day
- Charity impact and community involvement
- Race size and pacing support
- Insider tips for runners
Whether you're chasing a PR, a BQ, or your first finish line, this episode will help you decide if Tobacco Road is right for you.
Get more info here.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Why do some endurance athletes feel unexpectedly low after a big race? In this episode of Find Your Edge, Coach Chris Newport interviews Dr. Carlie Frost-Poirier about her new dissertation on post-race blues in long-course triathletes.
You’ll learn:
- What post-race blues actually are
- Why Ironman athletes are under-studied
- The surprising #1 predictor (hint: life balance)
- Obsessive vs harmonious passion
- Practical strategies for athletes and coaches
If you race long course — or coach those who do — this conversation is essential.
Check out the blog here: https://www.theenduranceedge.com/post-race-blues-after-ironman
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Girls on the Run is so much more than running—it’s a confidence-building, life-skills program for girls in grades 3–8.
In this episode of the Find Your Edge podcast, Coach Chris Newport interviews Celia Dario from Girls on the Run of the Triangle. We talk about how GOTR started, what practices really look like, why the curriculum matters, and how girls build confidence through movement, friendship, and belonging.
We also cover how YOU can get involved:
- Registration for GOTR is open twice per year (Spring & Fall)
- Run, walk or volunteer at the Bee Amazing 5K on May 16 at RTP in Durham @ 10 AM
- Become a volunteer coach (training provided)
- Join the SoleMates fundraising program + partner races
Learn more: gotrtriangle.org
Instagram: @gotr_triangle
Join our Humans of Steel Aquathlon and Triathlon every year, for whom GOTR of the Triangle is our beneficiary! Race or volunteer.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
A recent Consumer Reports article raised concerns about lead levels in protein powders. Should you be worried? Should you stop using them?
In this episode, Performance Nutritionist Chris Newport explains what NSF certification means, why this issue is confusing, and how you can meet your protein needs using whole foods instead of powders.
Learn how to build high-protein smoothies using unconventional, high protein foods that are not only safer, but delicious too!
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Are you training too hard—or not hard enough? In this episode of the Find Your Edge podcast, Coach Chris Newport breaks down heart rate training zones, why common formulas like “220 minus age” miss the mark, and how VO₂ max and lactate testing can dramatically improve your performance, fat burning, and longevity.
You’ll learn:
- Why Zone 2 training is so powerful
- How VO₂ max and ventilatory thresholds work
- What lactate testing actually tells us
- Why heart rate zones change by sport
- How proper testing saves time and boosts results
Whether you’re an endurance athlete or simply want to train smarter, this episode will help you unlock more effective and enjoyable workouts.
Book your metabolic testing here: https://www.theenduranceedge.com/sweat-metabolic-vo2-testing/
Read the blog here: https://www.theenduranceedge.com/heart-rate-training-zones/
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
At age 80, Natalie Grabow became the oldest woman in history to finish the Ironman World Championship in Kona, earning a Guinness World Record — and redefining what’s possible with aging and performance.
In this episode of Find Your Edge, Natalie shares how she started triathlon at 59, learned to swim as an adult, and built a lifetime of resilience through consistency, self-trust, and joy in movement.
We talk about:
- Longevity in sport
- Training smarter as you age
- Injury prevention & recovery
- Nutrition without obsession
- Confidence through challenge
- Why it’s never too late to start
This episode is for athletes — and anyone who wants to stay strong, active, and confident for life.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Hypermobility affects far more people than we realize — especially endurance athletes. Chris sits down with physical therapist Holly Burt, who explains what hypermobility really is, why it’s often missed, and how it impacts joints, digestion, recovery, and injury risk.
We cover:
- Hypermobility vs flexibility
- Why stretching can make symptoms worse
- Strength training rules for hypermobile athletes
- Injury prevention in endurance sports
- Pilates, stability, and body awareness
- Training for longevity, not burnout
If you’ve ever felt “tight but bendy,” injury-prone, or frustrated with your body — this episode may be the missing link.
Learn more and get Holly's info here: https://www.theenduranceedge.com/hypermobility-endurance-athletes-strength-training
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
What if the edge you’re looking for isn’t another training metric—but the willingness to do hard things on purpose? Coach Chris Newport sits down with Bob Campana for a powerful conversation about mindset, resilience, and human connection.
At 72 years old, Bob is still growing, learning, and intentionally seeking discomfort—not for punishment, but for progress. This episode explores why comfort can quietly limit growth, how shared experiences shape who we become, and why staying curious matters at every stage of life.
We discuss:
- Why doing hard things builds resilience
- The role of connection and community in performance
- How mindset shapes long-term growth
- Why purpose doesn’t have an age limit
- What athletes and high performers can learn from life experience
This episode is thoughtful, grounded, and deeply relevant for anyone who wants to keep evolving—physically, mentally, and personally.
Learn more and find his book here: https://www.theenduranceedge.com/mindset-connection-and-growth-at-any-age/
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
What if part of your fatigue, brain fog, or poor recovery isn’t coming from training or nutrition—but from your environment? Coach Chris Newport sits down with Jen Heller, host of the Homes That Heal podcast, to explore how our home environments impact detoxification, sleep, nervous system regulation, and long-term health.
Jen shares her powerful personal journey—from heavy metal toxicity and thyroid dysfunction to infrared sauna therapy, environmental detox, and ultimately redefining what it means to truly heal.
We discuss:
- How heavy metals and environmental toxins affect the body
- Infrared vs traditional saunas for detox and recovery
- Why sleep and digital detox are non-negotiable for healing
- EMFs, light exposure, and nervous system overload
- Simple ways to turn your home into a healing sanctuary
- Why “getting back to basics” may be the most powerful strategy
This episode is a must-listen for athletes, high performers, and anyone looking to improve energy, recovery, and resilience from the inside out.
Get more details here:
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
What does the future of triathlon really look like? Coach Chris Newport talks with Justin Boyer of Set Up Events about the evolution of triathlon, the resurgence of short-course racing, and why community—not distance—is what keeps athletes in the sport.
We discuss:
- The legacy of Set Up Events, Bill Scott and White Lake
- Why sprint racing is growing again
- The role of volunteers and race culture
- Burnout, longevity, and accessibility in endurance sports
- How local races shape the future of triathlon
- Plus a little challenge for everyone listening at the end :)
A must-listen for athletes, coaches, and anyone who loves the sport.
Read more and get in touch here: https://www.theenduranceedge.com/the-future-of-triathlon-with-set-up-events-why-racing-local-matters/
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
What if your declining energy, brain fog, and poor sleep aren’t training mistakes—but hormonal shifts? Coach Chris Newport sits down with Dr. Abby DeVries, a family physician specializing in midlife women’s health, to unpack perimenopause, menopause, and hormone therapy for active women.
We discuss:
- Early signs of perimenopause
- Progesterone, estrogen, and testosterone explained
- Why strength training is critical for bone health
- Hormone therapy myths and safety
- Longevity strategies for women who want to keep performing
This episode is a must‑listen for women who want to age strong, confident, and informed.
Get all the details, and Abby's info here: https://www.theenduranceedge.com/menopause-perimenopause-and-active-women/
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Coach Chris & Coach Carlie push back on one-size-fits-all morning routines and lay out a calmer, more personal approach built on sleep, values, and biology. From caffeine and genetics to flexible rituals and training early, we show how to design mornings that actually fit real life.
We discuss:
• cultural pressure to optimize every minute
• defining a morning’s purpose before picking habits
• caffeine sensitivity, anxiety, and genetic differences
• reflection over rigid habit stacking
• cozy rituals, partner check-ins, and fluid routines
• sleep as the non-negotiable foundation
• training early without adding extra pressure
• avoiding Navy SEAL standards for civilian lives
• personalization through values and core goals
• caution on cold exposure for certain individuals
Big takeaway: “Get your sleep, y’all.” And design your routine to what works best for YOU.
BONUS: Download our FREE morning routine reflection worksheet here.
Ready to make a season's worth of progress in just one day?
Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.
Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Thanksgiving can easily become about food, schedules, and chaos—but at its core, this holiday is about presence and gratitude. In today’s short but powerful episode, we slow down together, take a breath, and reconnect to what this day truly means.
You’ll be guided through a grounding reflection to help you honor your body, your relationships, and the small joys that might otherwise go unnoticed.
Happy Thanksgiving—I'm grateful you're here.
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Feeling anxious about what people will say about your plate this holiday season, especially if you have some new health and nutrition goals? Nutritionist and host Chris Newport breaks down why holiday food comments and food pressure are so common—and why they’re usually not actually about you.
You’ll learn:
- The real reasons people comment on what you are (or aren’t) eating
- How family traditions, insecurity, and “food as love” show up at the table
- Simple, kind, and clear scripts to respond to:
- “That’s all you’re eating?”
- “Come on, it’s the holidays!”
- “You’re no fun tonight.”
- “Look at you being all healthy.”
- How to set boundaries without creating drama
- A mindset reset you can use before you walk into any holiday meal
You deserve holidays filled with connection—not commentary on your plate.
💬 If this episode resonates, send it to a friend who needs a little extra support this season.
🎧 For more support with fueling, performance, and feeling good in your body, visit The Endurance Edge at TheEnduranceEdge.com.
Check out the full blog post here: https://www.theenduranceedge.com/how-to-handle-holiday-food-comments/
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Holiday tables can come with love, nostalgia—and pressure. In this short, practical episode, Coach Chris, functional nutritionist, shares seven strategies to help you enjoy the food and feel good in your body: don’t show up starving, hydrate intentionally, plan ahead, say “no, thank you” with love, share your intentions (if you want to), move your body in a way that feels good, and be present.
You’ll learn how to:
- Prevent the “ravenous trap” so you can slow down and taste your food
- Use hydration to reduce mindless grazing
- Plan ahead without being rigid or restrictive
- Set kind boundaries around food (with love)
- Invite support from people you trust
- Reconnect to your body with feel-good movement
- Anchor the whole day in presence—not pressure
Read more here: https://www.theenduranceedge.com/mindful-holiday-eating-7-strategies-to-stay-grounded/
Next week: We’ll go deeper on handling comments, food pressure, and scripts for saying “no, thank you” with love.
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Coach Chris and Coach Carlie, sports performance consultant, unpack why “I’m not motivated” often means “I’m feeling big emotions,” how to reframe perfectionism, and simple tools—like the 10-Minute Rule—to build an off-season you’ll actually enjoy (and stick with).
You'll hear:
- Why the post-race motivation dip is normal—and what’s really going on
- Weather, daylight, and social routine shifts that change how training feels
- Perfectionism detox
- The 10-Minute Rule for low-friction consistency
- Journal prompts to get curious (not judgmental)
- Comparison trap: someone else’s training highs may be your peak
- Strategic resets: how stepping back can refill your cup
- Coach tactics: label “Optional,” pull unhelpful reds on Training Peaks and celebrate effort
Find journal prompts and more info here: https://www.theenduranceedge.com/navigating-off-season-motivation-emotions-and-expectations/
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Coach Chris interviews Coach Peter after his recent return from World Triathlon in Australia with stories from the Olympic distance and his first draft-legal sprint, plus hard-earned tips on qualifying, logistics, and racing smarter. We break down training shifts, strict transition rules, and why pack riding changed his view of speed and strategy.
• how to qualify for nationals then worlds
• travel tactics for two bikes, airline fees, and choosing the right case
• draft-legal strategy
• wetsuit-legal swims and cold-water prep
• clean transition rules, mounts, dismounts, and shoe choices
• training pivot from 70.3 to faster tempos
• bike power differences solo versus in the pack
• run execution, lap management, and age-group results
• balancing coaching, family travel, and race schedules
• future targets in Nice 70.3, Spain Worlds, and Hamburg Worlds and why location matters
We're launching our 2026 Racing & Development Teams—built for competitive triathletes who want expert strategy, structure, and support to qualify for Worlds, land on the podium, and race faster than ever. Join our Racing Team Open House on Monday, November 3rd at 6pm EST to learn about team selection and coaching perks.👉 Register HERE and let's GO!
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Performance Nutritionist Chris Newport breaks down a simple plan to enjoy Halloween without overdoing it: anchor with protein, set clear treat limits, stay hydrated, and lean into non-food traditions that make the night memorable. She also shares inclusive ideas for handing out goodies and smart ways to handle leftover candy.
• planning protein to steady appetite and protect lean mass
• setting selective treat limits that match personal goals
• using hydration to reduce cravings and support energy
• focusing on non-food traditions for connection and fun
• using the Teal Pumpkin Project for allergy-friendly options
• practical strategies for leftover candy: donate, sell, switch-witch
• reframing holidays to avoid guilt and maintain momentum
Don't forget to head on over to the enduranceedge.com/hallween and grab some healthy holiday treats as well as some mocktail recipes.
We're launching our 2026 Racing & Development Teams—built for competitive triathletes who want expert strategy, structure, and support to qualify for Worlds, land on the podium, and race faster than ever. Join our Racing Team Open House on Monday, November 3rd at 6pm EST to learn about team selection and coaching perks.👉 Register HERE and let's GO!
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Have you ever wondered if you’re too old, too slow, or too new to try a triathlon? Think again. In this inspiring episode of the Find Your Edge Podcast, Coach Chris Newport sits down with Hilary Topper—author, coach, and triathlete who started her journey at 53.
Hilary shares her path from never stepping foot in a gym (and not knowing how to start a treadmill!) to writing her second book on triathlon: Unlocking the Triathlon: The Beginner’s Guide to Competing in a Triathlon. Together, we explore:
- The inclusive spirit of triathlon—why it truly is a sport for every body
- Overcoming injuries, burnout, and self-doubt
- How community and friendship make all the difference
- Simple tips for new triathletes (including why you don’t need fancy gear to start)
🎁 Bonus: Chris is giving away one free month of group triathlon training (a $99 value) to the first three listeners who send proof of purchase of Hilary’s book!
👉 Don’t miss this mix of inspiration, laughs, and practical tips for your next race.
We're launching our 2026 Racing & Development Teams—built for competitive triathletes who want expert strategy, structure, and support to qualify for Worlds, land on the podium, and race faster than ever. Join our Racing Team Open House on Monday, November 3rd at 6pm EST to learn about team selection and coaching perks.👉 Register HERE and let's GO!
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Join Coach Chris with Sami Winters, the race director at Ironman NC 70.3 in Wilmington, NC. Get all the insider tips and details for this amazing race, including a tidal swim, a point-to-point puzzle, and a finish on the Riverwalk—all built by a team of 1,200 volunteers and a great staff. We unpack the fast course, strict safety rules, and the community that makes PRs possible.
• why the date follows the tide charts
• what makes the swim fast yet technical
• warm-up workarounds without water access
• transition bags, no buckets, no solo cups
• bike course winds, counterflow, highway loop
• grated bridges with strict no-aero, no-pass rules
• T2 on a slant and fast setups
• run course tweaks and the Riverwalk finish vibe
• community impact, volunteers, and local giving
• practical travel, lodging, and packing tips
• athlete food plan and dietary options
• respect for neighborhoods and facilities
If you're racing this year, GOOD LUCK! Be sure to read your athlete guide and check out Sami's welcome letter and playlist.
Get more info, plus the video here
We're launching our 2026 Racing & Development Teams—built for competitive triathletes who want expert strategy, structure, and support to qualify for Worlds, land on the podium, and race faster than ever. Join our Racing Team Open House on Monday, November 3rd at 6pm EST to learn about team selection and coaching perks.👉 Register HERE and let's GO!
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
In this practical episode for runners, PT and runner Dr. Rob Berghorn (Endurance Unleashed) joins Coach Chris to break down the need-to-know of efficient, pain-free running. We cover beginner to advanced cues, cadence targets, ground contact time, uphill/downhill technique, shoe selection vs. trends, when (and how) to use insoles, year-round strength training, and smart warm-up/cool-down routines. If your watch is spitting out numbers and you’re not sure which ones matter—or you want fewer niggles and more speed—this one’s for you.
Key takeaways:
- Start simple: build consistency (2–3x/week), try a run-walk approach, progress gradually.
- Cadence sweet spot: generally ~160–180 spm; use music or a metronome to train it.
- Ground contact time: aim roughly ~0.21–0.31 sec; shorter = less braking & stress.
- Hills: up = shorter, quicker steps; down = avoid hard braking; control with choppy steps if needed.
- Shoes: fit first (width & length); don’t chase trends; rotate models; use insoles as a tool, not a crutch.
- Strength all year (free weights, single-leg control) to prevent common hip/knee/foot issues.
- Always warm up (5+ min, dynamic) and cool down to speed recovery.
Send us a text
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Coach Chris Newport shares a simple six-step process for creating healthy, high-performing meals and snacks. She emphasizes the importance of selecting powerful proteins, incorporating colorful fruits and vegetables, focusing on healthy fats, adding extra fuel when needed, boosting meals with herbs and spices, and ensuring proper hydration.
Takeaways:
Pick powerful proteins to maintain lean muscle mass.
Aim for at least five servings of fruits and vegetables daily.
Healthy fats are essential for mental focus and recovery.
Add extra carbohydrates if you're active.
Use herbs and spices to enhance flavor and health benefits.
Hydration is crucial for overall health and function.
Protein needs increase with age and activity level.
Eating a variety of colors in your diet is beneficial.
Simple meals can be just as effective as complex ones.
Monitor hydration through urine color.
Send us a text
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Immune health is intricately connected to nutrition, genetics, and activity level, with each person requiring a unique approach based on their genetic makeup and lifestyle. Chris ties in how nutrition, genetics, supplements and immunity all relate for active people and athletes.
Educational only; not medical advice.
You’ll hear about:
- The one plate shift most athletes overlook—and why it changes everything
- A simple number that helps you right-size protein for longevity and immunity
- How certain genetics can influence your immune health, food choices and supplement strategy
- A surprising pre-race sip that showed promise in a study 🤔
- The trendy powder everyone’s asking about—and what we really think
- Why timing beats megadosing for certain supplements for immunity
- The unsexy lifestyle levers that quietly bulletproof your season (hint: wash your hands!)
Send us a text
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Today, Chris explores how to make informed decisions about supplements by following a clear framework for determining if they're right for you. This practical guide helps navigate the confusing world of supplementation by asking key questions about necessity, effectiveness, and safety.
You’ll learn:
- Why whole foods should always be your foundation
- How restricted diets (vegan, dairy-free, fasting) change supplement needs
- The importance of legality and third-party testing (NSF Certified, Informed Choice)
- How to evaluate if a supplement is truly effective and necessary
- The role of genetics in determining supplement needs
- Why cost vs. food quality matters more than you think
- How to test and track results to prove if supplements work
👉 Listen in before you add another pill to your routine.
See the Decision Tree infographic here: www.theenduranceedge.com/how-to-choose-the-right-supplements
Send us a text
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Sarah Hayes, co-owner of She Tris, shares how their women-only triathlon series creates an inclusive, supportive environment for female athletes of all ages and abilities. From acquiring the Ramblin' Rose series to expanding across the Carolinas, Sarah reveals how She Tris has grown while maintaining its welcoming atmosphere where beginners feel comfortable and experienced athletes can thrive.
You'll hear:
- How co-owners Sarah and Angie met as Sarah was doing her first tri
- How they adopted 4 new events at a bar
- Sarah's favorite part of being a race director (and what she wishes more athletes knew about racing)
- How they support women and girls as young as 4 years old
- Where you can do their events in the Carolinas
As a bonus, use the code TEAMSARAH for $10 off your registration!
Thinking about joining a triathlon community? Be sure to check out our group triathlon training group if you're local to the Triangle NC area here.
Send us a text
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Are you an athlete without a will or healthcare power of attorney? This episode breaks down estate planning for athletes—what you need, why DIY templates fall short, and how to protect your people and your gear. Attorney Erin Edgar (“The Caring Attorney”) shares the must-knows for cyclists, runners, triathletes, and active families—from emergency decisions to executor duties in North Carolina.
What you’ll learn:
- Why every athlete needs a will (even if you’re young and healthy)
- The difference between DIY forms and a customized plan
- Healthcare Power of Attorney, HIPAA releases, and medical directives for endurance athletes
- How to choose (and prepare) your executor and decision-makers
- What happens if you die without a will (NC intestacy basics)
- How to keep plans updated as life, training, and assets change
contact for Erin: https://erinedgarlegal.com/
Consider a product like Road ID for cycling, swimming, running and even kids!
Send us a text
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Heat stress affects four out of five Americans with many unaware they're experiencing it, and over a quarter don't know how to react in an emergency situation. Lexi Engelbart from Ergodyne joins us to discuss Project Heat, an educational initiative aimed at helping people recognize and respond to heat-related illnesses before they become life-threatening.
• Heat stress is highly personal – medications, hydration, alcohol consumption, and fitness level all affect how individuals respond
• Signs of heat-related illness progress from heat rash to heat cramps to heat exhaustion to heat stroke, with cognitive decline being a serious warning sign
• The "taco method" (Tarp Assisted Cooling Oscillation) can save lives in remote locations by creating a makeshift ice bath
• Acclimatization is crucial – gradually expose yourself to heat over 1-2 weeks rather than jumping straight into hot conditions
• Cooling products range from evaporative cooling vests and sleeves to phase change technology designed for different environments
• Proper cooling not only prevents heat illness but also improves performance by allowing better nutrient absorption
• The time-tested formula for heat stress prevention remains "water, rest, and shade"
• Looking out for signs of heat stress in friends, family members, and teammates can prevent serious medical emergencies
Learn more about heat stress prevention and products at Ergodyne.com/heat-stress.
Here's the products we discussed in the episode that Lexi recommended:
Arm Sleeves
Cooling Towel (their most popular item)
Dry Condition Vest
PVA Cooling Wet Vest
https://www.ergodyne.com/heat-stress
Send us a text
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Functional Sports Nutritionist Chris Newport discusses gastrointestinal (GI) distress specifically for athletes, particularly endurance athletes. The conversation covers the prevalence of GI issues in sports, the various causes of these problems, including overeating, race day anxiety, and unfamiliar foods, as well as strategies for managing and preventing GI distress. Chris emphasizes the importance of gut health and nutrition in athletic performance and offers practical tips for athletes to improve their gut health and overall performance.
Listen to the episode on Gut Health here.
Send us a text
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Join hydration, fueling and performance nutrition expert, Chris Newport, as she uncovers the critical mistakes athletes make and shares science-backed methods to dial in your plan, so you can train and race your best.
Here's what she reviews:
- Why guessing, or taking the "shiny object" strategy, can get you in trouble
- How to avoid the "kitchen sink approach"
- Why gut and physical training need to align
- Why carb choice matters
- How your fueling plan should vary (and why it really should be unique)
- How GI issues may lead to something deeper to address
- How electrolytes can be misused (and potentially fatal)
Skip all these mistakes and take a shortcut to dialing in your fueling and hydration plan, by joining our Fueling & Hydration Bootcamp here: https://www.theenduranceedge.com/fuelingbootcamp
Send us a text
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Coach Chris discusses sweat rate, and why it matters more than you think for optimal hydration. Sweat is your body’s primary cooling mechanism—and how understanding yours could be the key to unlocking better performance and smarter hydration. In this episode, we dive into what influences your sweat rate, how to test it, and why it’s one of the most overlooked (yet powerful) tools for endurance athletes.
You'll learn:
🔥 What you think is enough hydration might be way off
🌡️ One environmental factor matters more than you realize
⚖️ A small shift in body weight could mean a big drop in performance
💧 There’s a sweet spot for hydration—and yes, you can overdo it
🔬 One part of your sweat profile never changes (and why that matters)
🏃♀️ Why two workouts in the same week could require totally different fueling plans
📈 How to uncover trends in your sweat rate (and what to do with the data)
🤯 Real-world examples that may surprise you
Ready to dial in your hydration and fueling plan?
👉 Get our free sweat rate calculator (only available through the hydration guide (link below) or priority list for the Fueling & Hydration Bootcamp--and IN the bootcamp)
👉 Join the Fueling & Hydration Bootcamp waitlist at theenduranceedge.com/fuelingbootcamp
👉 Explore home or in-office sweat testing options if you’re ready for personalized support
Send us a text
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Join Coach Chris (and Race Director) as she discusses why racing local matters!
She discusses how:
• Local race fees support small race directors, vendors, volunteers, and sometimes charitable causes like Girls on the Run
• Racing locally eliminates the logistical complexities of travel, shipping bikes, and hotel stays
• Local events help you build community by connecting with potential training partners
• Use local races to test nutrition, pacing strategies, and transition skills for bigger events
• The relaxed atmosphere of community races means less pressure and more fun
• North Carolina offers diverse racing companies including Setup Events, Jones Racing Company, She Tris, FS Series, Brick Endurance, Trivium Racing, OBX Triathlon, and Whitewater Center
• Our Humans of Steel Triathlon (August 3rd, 2025) features a unique reverse format (run-bike-swim) and supports Girls on the Run of the Triangle.
Join us at humansofsteelracing.com for our next event, or check out one of the many other fantastic local racing companies in North Carolina!
Send us a text
Support the show
🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨
📚 Download our free resources:
- 🥗 Guide to High Performance Healthy Eating
- 🏊♀️ 6 Steps to Triathlon Success: Free Guide
- 💧 Hydration Guide for Athletes
- 🏃♂️ Runner's Fueling & Hydration Cheat Sheet
🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook
Coach Chris interviews Thomas Henson, a personal injury attorney specializing in catastrophic injuries and avid cyclist, who shares critical insurance and safety information that can protect cyclists and all active individuals on the roads.
We discuss:
• Uninsured/underinsured motorist coverage (UM/UIM) is vital but often overlooked insurance that protects you beyond just car accidents
• UM/UIM coverage follows you when cycling, running, or even walking, and extends to family members in your household
• North Carolina's minimum required auto insurance ($30,000) is often insufficient to cover medical expenses from even moderate injuries
• Catastrophic cycling injuries can result in medical expenses reaching hundreds of thousands or millions of dollars
• Detailed documentation after a cycling accident is crucial, including medical attention, police reports, witness information, and photographs
• North Carolina's contributory negligence law means cyclists could recover nothing if found even 1% at fault for an accident
• Safety practices like wearing helmets, using lights, and avoiding confrontational behavior protect you physically and legally
• Keep detailed records of all cycling equipment purchases and upgrades to ensure proper valuation after an accident
• GoPro cameras can provide valuable evidence in cycling accidents
• Always seek proper medical attention after an accident, particularly for head injuries which should be evaluated by concussion specialists.
Want more info? Check out the episode photos, video and more here: https://www.theenduranceedge.com/cycling-safely-legal-issues-the-insurance-you-need/
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Coach Chris Newport interviews fellow Coach Jason, who shares his journey of getting faster on the bike—without getting any fitter. Discover how he became 60 watts more efficient through aerodynamic tweaks and smart upgrades that any athlete can implement.
In this episode, you’ll hear:
• What clue tipped Jason off that he could be faster—without training harder
• The eye-opening stat that changed how he thought about riding into the wind
• How one small gear upgrade can help you gain a full mile per hour
• Why your clothing might be sabotaging your speed
• A simple race-day ritual that helped him reduce drag (and raised a few eyebrows)
• The under-the-radar gear swap that gave him a measurable wattage boost
• How a hydration setup can either help—or hurt—your aerodynamics
• When it actually makes sense to break out of aero position
• The often-overlooked maintenance trick that could be costing you speed
• An affordable upgrade that delivers the look (and benefits) of a full disc wheel
• Why raw power isn’t the full story when it comes to cycling speed
• How focusing on the right things can keep you grounded—even when conditions throw a curveball
Spoiler alert: it’s not just about what you can do on the bike—it’s about what you should do to make sure you’re ready to run strong off it.
Want to work with us? Check out our 6 Steps to Triathlon Success freebie below or head right over to www.theenduranceedge.com/triathloncoaching to apply to work with us!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
In this episode dedicated to functional nutrition, Coach Chris and her dietetic intern discuss gut health. Our gut is truly our second brain, affecting everything from immunity and inflammation to mood and mental health, with 99% of our DNA coming from our microbiome rather than our human cells.
**I'm not loving the audio, but hang tight through the end, as there's some great stories and pearls, AND a gut reset challenge!
You'll learn:
• The DIGIN framework to gut health.
• Identify the five key disruptors of gut health via the STAIN framework.
• Why gut health is crucial for immunity and inflammation control.
• How the nervous system creates a powerful brain-gut connection, explaining why stress (like trauma) impacts digestion and gut health affects mood
• How your gut has its own circadian rhythm, and what to do to support it
• The Five R healing framework (Remove, Replace, Re-inoculate, Repair, and Rebalance), that offers a systematic approach to gut healing
Try our gut reset challenge (add one fermented food daily, eat 25-30g of fiber, and get 8 hours of sleep) and share your experience with us on social media @theenduranceedge – we'd love to hear how your gut health improves!
Learn more about our Longevity Nutrition Coaching program, where you'll get access to this content, plus 20% off nutrition consults, genetic testing, and fee-free gut testing and more at https://www.theenduranceedge.com/longevity
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Coach Chris unpacks what it really takes to improve as an endurance athlete—beyond just logging more miles or training harder.
She dives into some of the methodology that she and her coaching team use for their athletes, including:
- The key principle that underpins every successful training plan (and how to know if you're doing it right)
- Why your heart rate zones might be steering you wrong—and how to truly dial in your intensity
- The real secret weapon for recovery (hint: it’s not a supplement or fancy device)
- How to decode your fitness, fatigue, and form using data that many athletes overlook
- Why big performance gains often come from small technical tweaks—not more time on the road
- What elite athletes are tracking that most weekend warriors aren’t (but should be)
- And why the smartest athletes focus less on doing more—and more on doing it better
Ready to stop guessing and start progressing?
Visit theenduranceedge.com/triathloncoaching to learn more about our coaching programs and sign up for one of our open houses to apply to work with us.
Visit theenduranceedge.com/fuelingbootcamp to learn more about the Fueling & Hydration bootcamp, and how to improve your fitness with proper fueling for endurance sports.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
If open water freaks you out—you’re not alone. It’s one of the biggest reasons people avoid triathlon altogether. In this episode, Coach Chris takes you behind the scenes of what it really takes to feel calm, confident, and in control during your swim.
You’ll discover:
- How to figure out what’s actually triggering your anxiety so you can stop guessing and start addressing it
- How to stay calm (and moving forward) even when you need to take a break mid-swim
- How to stop zigzagging and start swimming straight—no matter how choppy the water is
- How to prevent that dreaded heart rate spike right at the start of your swim
- How to get comfortable in your wetsuit before it messes with your race day
- How to mentally break down long courses so they don’t feel overwhelming
- How to place yourself in the pack for the most comfortable swim experience
- How to safely build confidence by using the support that’s already there for you
Want a handy tip sheet to reinforce these tools? Grab our free Open Water Swim Tips PDF at theenduranceedge.com/freebies
If you're local, join us for our weekly open water swim workouts at Jordan Lake and Falls Lake, including beginner only swims as well as intermediate/advanced swims.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Coach Chris Newport takes listeners behind the scenes of the XTERRA North American Championships in Alabama, sharing insights from training preparation to race day execution. The race represented both a personal challenge to face mountain biking fears and a test of athletic growth after six months of dedicated preparation.
• Consistent training, especially on the mountain bike, led to improved technical skills and higher functional threshold power
• Thunder and lightning delayed race morning, but race directors made smart adjustments to ensure safety
• Swimming felt strong with plenty of drafting opportunities in the mass start format
• The muddy bike course created a playful, challenging experience through technical single-track and rock gardens
• Qualifying for XTERRA World Championships in Italy became an unexpected bonus achievement
• Creating your own post-race reports helps capture valuable insights about performance, mindset, and future improvements
• Growth happens when you step into the unknown and face your fears on purpose
If you've been sitting on a big, scary goal, take this as your sign to go for it. You don't need all the answers or perfection—just show up, trust your training, and be willing to learn along the way.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Coach Chris Newport shares her methodology for developing an evidence-based fueling and hydration plan for her upcoming off-road Olympic triathlon. She demonstrates how tracking personal sweat data, testing products, and adjusting for logistics leads to a race nutrition strategy that works specifically for her body's unique needs (and will help translate to yours!)
She discusses:
• Using the four T's approach: Track it, Try it, Tweak it, Trust it
• The importance of tracking sweat rate based on dew point, workout type, and intensity
• Calculating exact sodium, fluid, and carbohydrate needs using personal sweat testing data
• Choosing products that match your specific requirements (plus her specific products she uses)
• Managing pre-race logistics when traveling, including food planning and sleep considerations
• Preparing familiar foods that work well with your system before races
• Creating workable solutions for carrying nutrition during events with restrictions
• Planning recovery nutrition immediately after racing
Join our Fueling and Hydration Bootcamp at theenduranceedge.com/fuelingbootcamp to develop your own personalized plan and stop letting nutrition be the reason you fall short.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
In this episode of Find Your Edge, Coach Chris Newport breaks down popular supplements for endurance athletes—backed by science, tested in real-world training. Learn which ones are worth your attention, and which ones may depend on your unique physiology and genetics.
🔹 The #1 most proven supplement for endurance
🔹 Why sodium—not just electrolytes—is your race-day MVP
🔹 How sweat testing can reveal your exact electrolyte needs
🔹 The caffeine conundrum: why your genes matter more than you think
🔹 Beetroot juice & nitric oxide: helpful or hype?
🔹 Beta-alanine, creatine, and sodium bicarb—when (or if) they make sense
🔹 The real risk of high-dose antioxidants on training adaptation
🔹 Why every supplement must be tested in training first
🎯 Ready to personalize your plan?
Join our Fueling and Hydration Bootcamp to get sweat testing, expert coaching, and customized protocols that actually work for YOU!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Do our cholesterol numbers tell the full story? Cardiometabolic health encompasses more than just heart function—it includes metabolic processes, blood sugar control, lipid levels, and inflammation markers that affect your entire body's health. Fewer than 12% of Americans are metabolically healthy, making it crucial to look beyond standard cholesterol numbers to understand your complete cardiovascular risk profile.
In today's episode, functional nutritionist Chris Newport explores hidden factors that could be quietly impacting your heart and metabolic health.
You’ll discover:
• Why traditional cholesterol tests might miss critical warning signs
• What the size of your LDL particles can reveal about your risk
• The simple blood test that offers a clearer picture of heart disease risk
• A genetic marker that could influence your heart health—whether your labs are "normal" or not
• How your body's ability to shift between fuel sources impacts your long-term health
• The surprising link between blood sugar, carbs, and cholesterol problems
• A fresh look at heart health through the American Heart Association’s updated roadmap
• How your environment and lifestyle could silently shape your risk
• Why tiny daily habits can lead to massive improvements over time
👉 Want to go deeper?
In our Longevity Nutrition Coaching Program, we help you track the right biomarkers, explore your genetics, and build a plan that's customized to your body and goals.
Learn more at theenduranceedge.com/longevity.
Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or health goals. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Reliance on any information provided is solely at your own risk.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Join Coach Chris Newport, lead performance nutritionist at The Endurance Edge, who discusses how race day nutrition for endurance events lasting over two hours isn’t one-size-fits-all. It takes a personalized, well-rehearsed plan that accounts for your unique physiology, the demands of your race, and the realities of fueling on the go. When done right, it can be the difference between crushing your goals and crawling to the finish.
Tune in to learn:
- Why sticking to a single carbohydrate source might limit your performance—and how mixing the right types can unlock up to 90g/hour of energy.
- When your fueling strategy can fall apart if your gut isn’t ready—and how to “train your gut” like you train your legs.
- How hydration needs shift with heat, intensity, and even your outfit—and why copying someone else's strategy could backfire.
- What sweat testing reveals about your personal fluid and electrolyte losses—and how this data helps you fuel smarter, not harder.
- How to top off your energy stores before the race without risking gut issues—and which common mistakes to avoid.
- Why race-day nerves might sabotage digestion—and how to keep your gut in the game when stress levels rise.
- What to do when things don’t go as planned—because having a Plan B (and C) can save your race.
Want to perform your best at your next endurance event? Get on the priority list for our Fueling and Hydration Bootcamp starting in May, where we'll create personalized nutrition plans based on your unique needs. Head to theenduranceedge.com/fuelingbootcamp to get on the priority list and we hope to see you there!
Grab some of our other freebies below or at www.theenduranceedge.com/freebies
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Coach Chris explains the science behind bonking and outlines practical strategies to prevent it during long-distance triathlon, running or cycling events.
She explains:
• What bonking is and and why this extreme fatigue happens, often occurring around 3 hours into intense exercise
• How much glycogen the body can store in calories and carbs
• How many carbs to ingest per hour, depending on your gender, size and race distance.
• Why two types of carbs are better than one (and which ones are currently being researched to push the gut)
• Why heat decreases carbohydrate oxidation
• Why your gut requires training just like your muscles
• How your personalized fueling plan should be based on your sweat rate, body size, and event conditions
• Why you should avoid trying anything new on race day
Want to go deeper and create your personalized fueling and hydration strategy based on your unique sweat? Get on the waitlist for our Fueling and Hydration Bootcamp at theenduranceedge.com/fuelingbootcamp to take the guesswork out of your fueling strategy and make your next race your best one yet.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Coach Chris Newport explores the most common fueling and hydration mistakes that wreck performance and sometimes lead to dangerous health complications for endurance athletes, like:
• Guessing with nutrition instead of using science-based approaches tailored to individual needs
• Using the "kitchen sink approach" by throwing random products at problems like cramping without understanding root causes
• Failing to train your gut alongside physical training for at least 8-12 weeks before events
• Choosing the wrong types of carbohydrates that slow gastric emptying during exercise
• Using identical fueling strategies across different distances and conditions rather than adjusting for intensity and environment
• Ignoring underlying GI conditions that impact performance and fuel utilization
• Overusing or improperly balancing electrolytes, especially sodium and potassium, which can be potentially fatal
To help you stop guessing and start fueling and hydrating with confidence, we just released our brand new hydration guide. It's updated, short, super practical and packed with easy ways to check if you're hydrating properly. For a more comprehensive approach, check out our Fueling and Hydration 6-week Bootcamp at theenduranceedge.com/fuelingbootcamp.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Join Chris Newport, functional sports nutritionist, to discuss magnesium. It's a critical mineral involved in over 300 biochemical reactions, yet 50-60% of both the general population and endurance athletes fail to consume adequate amounts through diet alone.
Here's what we review:
• What percentage of people actually get the RDA for magnesium
• How endurance training decreases magnesium levels in red blood cells
• Why heavy sweaters may need to increase magnesium intake
• Common food sources
• Different types of magnesium supplements offer varying benefits, including oxide, citrate, glycinate, malate, l-threonate and more
• Benefits of magnesium, like improved sleep, reduced muscle cramps, decreased inflammation, better cardiovascular health, and mood enhancement
• Why starting with a certain dose is important
Learn more about magnesium and precision genetic nutrition in our Longevity Program at theenduranceedge.com/longevity or join our upcoming Fueling and Hydration Bootcamp by getting on the waitlist at theenduranceedge.com/fuelingbootcamp.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Join Coach Chris Newport as she makes the case for why AI can't replace a coach when training for a multisport event. While AI might be cheap, it just doesn't yet compare to the element of a good coach-athlete relationship.
Here's what's discussed:
• AI plans offer structure but miss crucial context about your life circumstances
• Coaches interpret data beyond numbers, considering genetic factors affecting recovery and adaptation
• Device accuracy significantly impacts AI plan effectiveness, while coaches can recognize flawed inputs
• Technique assessment and personalized race strategy require human observation
• Coaching provides crucial accountability and motivation during challenging periods
• Ideal coaching candidates include newcomers to the sport, experienced athletes with ambitious goals, and those with complex schedules
• Injury management and breaking through plateaus benefit significantly from personalized coaching
Visit theenduranceedge.com/triathloncoaching and join our daily open houses at 8am, 12pm, or 5pm to learn about our special coaching offer running through March 2025.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
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This episode features Dr. Matthew Stratton discussing intermittent fasting and its implications for health and fitness. We dive into various fasting protocols, the psychological effects, and the latest research findings including:
• Overview of intermittent fasting and its growing popularity
• Discussion on different fasting protocols and their efficiency
• Insights into the psychological impact of fasting on adherence
• Findings from recent research on intermittent fasting and exercise performance
• Key takeaways for implementing intermittent fasting into one’s lifestyle
• Encouragement to explore various dietary strategies for personal health goals
We encourage listeners to explore our Longevity Nutrition Coaching Program, which incorporates genetic testing and personalized nutrition strategies for optimal health, including information on intermittent fasting.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
When it comes to achieving sustainable health and enhancing performance, understanding your genetics can be a game changer. Genetic insights can illuminate our fitness potential, optimal nutrition needs, and injury risks, influencing not only athletic outcomes but everyday well-being.
• Genetics determines individual potential for fitness and recovery
• Injury risk is influenced by genetic predisposition to inflammation and oxidative stress
• Nutrition and supplement strategies should be personalized to fit genetic makeup
• The role of cognitive function and mood in overall fitness and training effectiveness
• Quality of supplements is crucial for maximizing health benefits
• Love and enjoyment in chosen activities leads to more sustainable fitness practices
Learn more about how we integrate this genetic testing as part of our Longevity Nutrition Coaching Program, a revolutionary approach that combines nutrigenomics and psychology to deliver the most comprehensive, science-backed strategy for sustainable nutrition and lifelong health.
Go to www.TheEnduranceEdge.com/longevity and use the code GENETICS2025 for $200 off (valid through Feb 28, 2025). Join us!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Discover the revolutionary impact of genetics on nutrition with Dr. Yael Jaffe from 3x4 Genetics. The episode delves into how personalized genetic insights can transform your dietary choices and enhance your overall health through the practice of nutrigenomics and nutrigenetics.
In this episode, learn how:
• Genetic testing reveals your unique nutritional needs
• Nutrigenomics helps you understand how nutrition influences gene expression
• Everyday food choices can switch your genes on and off
• Sulforaphane in cruciferous veggies activates vital health genes
• The outdated "calories in, calories out" approach is reconsidered
• Personalized nutrition and supplements tailored to your genetic profile can enhance health and athletic performance
• Understanding your genetic blueprint can empower sustainable lifestyle changes
Learn more about how we integrate this genetic testing as part of our Longevity Nutrition Coaching Program, a revolutionary approach that combines nutrigenomics and psychology to deliver the most comprehensive, science-backed strategy for sustainable nutrition and lifelong health.
Go to www.TheEnduranceEdge.com/longevity and use the code GENETICS2025 for $200 off (valid through Feb 28, 2025). Join us!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Genetic testing is revolutionizing how we approach nutrition, offering insights that empower individuals to make personalized dietary choices. This episode dives into critical topics like methylation, inflammation, detoxification, and cardiovascular health, explaining how understanding your genetic makeup can inform more effective and tailored nutrition strategies.
• Exploring the benefits of genetic testing for personalized nutrition
• Understanding methylation and its role in cellular repair
• The impact of inflammation on health and nutrition choices
• Detoxification processes and their significance in health
• Cardiovascular insights through genetic analysis
• Nutrient absorption and metabolism informed by genetics
• Energy regulation and appetite influenced by genetic factors
• Introducing the Longevity Nutrition Coaching program
• Encouraging proactive health choices through genetic insights
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Two-time Olympic medalist Katie Zaferes, shares her unique journey from a variety of sports to elite triathlon competitions. She reflects on her experiences at the Rio and Tokyo Olympics, discusses the impact of personal loss, and embraces her new role as a coach, focusing on nurturing future talents through the Auxo Collective.
We also discuss:
• Transition from childhood sports to competitive triathlon
• Qualifying for the Rio 2016 Olympics and lessons learned
• Experiencing the Tokyo Olympics amid COVID-19
• Insights into ITU racing and the mixed relay format
• Transitioning to coaching
• Emphasizing the importance of community and resilience
• Cultivating a positive, explorative mindset in racing
Katie emphasizes gratitude while encouraging aspiring athletes to value their journey over their outcomes.
Also, check out the raw video footage of our interview here: https://www.theenduranceedge.com/pro-talk-katie-zaferes-on-olympics-triathlon-resilience-and-legacy/
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Join Sports Nutritionists Chris & Marisa as they dive into strategies for maintaining optimal nutrition during winter sports and exercise. Key topics include the importance of hydration, appropriate clothing choices, post-workout meal ideas, and emphasizing consistency in nutrition habits regardless of seasonal changes.
• Discussing how cold affects eating and hydration choices
• Tips on dressing appropriately for winter sports
• Importance of hydration and the creative ways to stay hydrated
• Suggestions for warm post-workout nutrition options
• Emphasizing the need for consistent nutrition habits during chilly conditions
Here's our favorite Decadent Recovery Hot Chocolate recipe
Rechargeable hand warmers
Single serving bone broth
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Join Coach Chris with guest Coach Carlie, to dive into the intricacies of goal setting in triathlon, urging athletes to look beyond just outcome goals. Listen to how breaking down these goals into manageable performance and process goals allows for maintaining joy and fulfillment in training and racing.
Learn more about:
• Understanding the distinction between outcome, performance, and process goals
• Fostering enjoyment in sport by aligning goals with personal motivations
• The significance of realistic expectations and adaptability on race day
• Developing an internal dialogue to recognize achievements and growth
• Encouraging weekly check-ins to build confidence and commitment to training
Check out our Triathlon Coaching here: www.TheEnduranceEdge.com/triathloncoaching
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
In the latest episode of the Find Your Edge podcast, Chris invites listeners to confront the harmful effects of diet culture and promotes a shift toward mindfulness in health. Through practical strategies, personal stories, and community support, we explore how to embrace a more compassionate and sustainable relationship with food and ourselves.
• Discussion on the start of a new year and intentions for health
• Examination of the "dietary panic button" phenomenon during January
• Definition of diet culture and its psychological impacts
• Insights into the 21 Day Nutrition Reset Challenge and its approach
• Importance of mindful language in conversations about food
• Strategies for breaking free from diet culture and food shaming
• Emphasis on self-compassion in the health journey
• Encouragement to practice intuitive eating and listen to our bodies
• Suggestions for setting non-weight-based goals for health
• Call for collaboration in setting supportive environments for wellness
Check out the referenced book here: https://www.theenduranceedge.com/breaking-free-from-diet-culture/
Ready to join our 21 Day Nutrition Reset Challenge? Join up until January 10th here: https://www.TheEnduranceEdge.com/Challenge Only $57!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Chris reviews five essential nutrition habits to embrace as we enter the new year, emphasizing holistic wellness for improved health outcomes.
She discusses:
• Understanding digestive system function, the nervous system and how that connects to overall health
• The critical role of hydration (and the timeframe you need it in)
• What nutrient, and in what quantity, for health, performance and longevity
• Importance of fiber (+ crucifers and prebiotics) from whole foods for digestive, skin and brain health
• How emotions and self-awareness are tied to nutrition and eating habits
• Introducing Harvard's SPIRE model for holistic wellness
Join our 21-day nutrition reset challenge to help develop these habits and optimize your health for the new year! Only $57 with over 100 recipes, meal plans, live accountability calls and more. Grab your spot at www.TheEnduranceEdge.com/challenge
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Coach Peter shares his inspiring journey to the Ironman World Championships in New Zealand, detailing the experiences and preparation involved in competing at such a prestigious level. Through his account, he emphasizes the importance of understanding race distances, the qualification process, managing travel logistics, as well as tips for aspiring athletes to navigate the challenges of triathlon racing.
• Understanding the difference between 70.3 and full Ironman distances
• The process of qualifying for World Championships
• Explanation of the roll down process for race slots
• Financial considerations for competing in international events
• Pre-race activities and acclimatizing to New Zealand
• Insights on the swim, bike, and run portions of the race
• The thrill of crossing the finish line and receiving the medal
• Encouragement and tips for aspiring triathletes seeking to compete
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
In this episode of the "Find Your Edge" podcast, Chris Newport dives into the benefits of an anti-inflammatory diet, antioxidants, and the essential role of glutathione in combating oxidative stress. With the holiday season in full swing, Chris shares practical strategies to reduce inflammation, improve gut health, and support overall wellbeing. Topics include the importance of hydration, fiber, and immune-supporting nutrients like zinc and selenium, as well as the role of vitamins A and C from foods like bell peppers, citrus fruits, and leafy greens. The episode also highlights the connection between genetics, oxidative stress, and mitochondria health, offering insights from the 3x4 Genetics report and actionable dietary suggestions.
To learn more about the supplements discussed (like liposomal glutathione here) and to take the next step toward better health, visit our website for trusted resources. Plus, don’t miss your chance to save your spot in the 21-Day Nutrition Reset Challenge (only $57!) here where you'll gain the tools, meal plans, and support needed to kickstart a healthier lifestyle in 2025
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Can you truly trust popular apps like MyFitnessPal to guide your calorie intake, or is there a more personalized approach to understanding your body's energy needs? On this episode of the Find Your Edge podcast, we're unpacking the complexities of predicting energy requirements just as the holiday season tempts us with indulgence. Join host Chris Newport as we prepare for the upcoming 21-day nutrition reset challenge in January by questioning the reliability of resting metabolic rate (RMR) prediction equations and physical activity estimations. Drawing insights from nearly two decades of RMR testing, Chris shares why personalized testing often trumps generic formulas and how this can prevent post-holiday panic over calorie control.
Together, we explore the fascinating role of genetics in energy expenditure through tools like the three-by-four genetics report. This episode sheds light on everything from basal metabolic rate (BMR) to energy needs for various activity levels, offering critical perspectives on making informed nutritional decisions for weight management and energy balance. Discover the limitations of conventional methods and the importance of understanding your unique physiological makeup for better health and performance. Whether you're in it for weight loss or maintaining your current energy balance, this conversation promises practical insights to optimize your nutrition strategy.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Ready to transform your relationship with food? We unveil the 21-Day Nutrition Reset Challenge. This isn't your typical diet plan or macro counting challenge—it's a journey into the psychology of eating. Uncover why we often turn to comfort foods like cake instead of healthier options, and learn the skills to make mindful choices that align with your personal health goals. From goal setting to examining the underlying motivations behind our food choices, this episode promises to illuminate the complexities of eating habits and offer sustainable solutions.
Join us as we discuss the often-overlooked psychological layers influencing our eating patterns, focusing not just on what we eat but why we eat it. We dive into powerful topics like habits, emotional eating, and genetics to help you reset your gut, reboot your mindset, and detox your kitchen for the healthiest year ahead. Whether your goal is to lose weight, eat more veggies, or simply feel better, this challenge is about understanding your body's unique needs and crafting a lifestyle that supports long-term health. Tune in to gain the tools you need for a transformative nutritional experience.
Join us at TheEnduranceEdge.com/challenge and save your spot before January 5, 2025!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Unwrap the secrets to stress-free holiday eating with The Endurance Edge's nutritionists, aka "not-food-police," Chris & Marisa.
Ever wondered why skipping meals before a big gathering leaves you feeling overstuffed and regretful? Marisa shares why maintaining regular eating habits, like enjoying a good breakfast and lunch, is key to making more mindful choices at those festive feasts. Plus, discover how a simple high-protein snack can set you up for success and help you enjoy the celebration without guilt.
Get ready to shift your mindset about movement and food. We tackle the misconception that exercise is a ticket to indulgence, promoting it instead as a vital component of well-being and appetite regulation. With practical tips for building balanced plates and managing hunger cues, we dive into the nuances of mindful eating. Whether it’s starting your meal with protein or embracing the whimsical concept of a "second stomach" for desserts, our conversation is filled with down-to-earth advice and a touch of humor to ensure you enjoy every holiday moment.
Raise your mocktail glass as we explore the often tricky terrain of alcohol at social gatherings. From setting intentions to avoiding added sugar pitfalls, we provide tips and even a refreshing mocktail recipe featuring tart cherry juice and ginger beer.
Grab our FREE exclusive holiday recipe pack if you download our free Guide to High Performance Healthy Eating, packed with resources to help you feel your best this season. Find the link below or head to TheEnduranceEdge.com/freebies
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
On today's episode of Find Your Edge, I share my personal journey to embrace challenge as a core value and how it led me to commit to the XTERRA North American Championship in 2025. From a road accident that redirected my passion to mountain biking, this episode is all about unearthing hidden potential and setting audacious goals that serve as catalysts for growth. Off-road triathlons, with their unpredictability and unique demands, provide a thrilling canvas for this journey, especially since only 20% of participants are women. It's about striving not just to finish, but to excel, improve skills, and nurture resilience.
Get ready to be inspired to set your own challenge for 2025—whether it's in sports or another arena—and explore how confronting the unknown can ignite your imagination and fortify your character. DM us your personal challenge to @theenduranceedge on Instagram or Facebook.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
What if integrating just two strength sessions per week could revolutionize your performance as a triathlete? Join us as we review recent research in strength training for triathletes. For example, athletes who combined endurance and strength training showed significant improvements in cycling and running economy compared to those who focused solely on endurance. This episode tackles the practical hurdles of incorporating strength routines, emphasizing the importance of proper form and overcoming resistance to heavy lifting.
Beyond the gains in athletic performance, we highlight the crucial role of protein intake in maintaining lean body mass and supporting bone health. We delve into essential exercises such as squats, lunges, pushups, and calf strengthening, which are pivotal in addressing common weaknesses and preventing injury. Furthermore, we discuss posture issues, such as progressive kyphosis, often stemming from modern sedentary lifestyles, and the necessity of multi-joint exercises for overall athletic enhancement. Whether you're a seasoned triathlete or a newcomer to the sport, these insights offer a pathway to optimizing your training regimen and performance.
Want to train with our group for in-person strength training?
Check it out here: https://www.theenduranceedge.com/group-triathlon-training/ and get 1 month of unlimited classes for only $99.
Visit the show notes for research articles.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Ever wondered how to indulge in the spooky season's delights while staying true to your health and fitness goals? We've got you covered with strategies that emphasize protein-rich choices and highlight the importance of hydration—key elements in navigating party temptations.
Plus, discover the Teal Pumpkin Project, ensuring a fun and inclusive holiday for everyone, especially those with food allergies.
Managing those tempting candy hauls can be a challenge, but it doesn’t have to be a struggle. Learn how to strike the perfect balance between indulging without overindulging! Learn some key ideas for what to do with excess candy. The focus is on enjoying the festivities, connecting with loved ones, and indulging responsibly. Join us for an insightful and practical discussion on making the most of your Halloween experiences while keeping your wellness objectives in check.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Want to know how The Endurance Edge got started? In our latest episode of the Find Your Edge podcast, discover Coach Chris's journey into endurance sports and the transformative experience that inspired her to launch The Endurance Edge. This episode isn't just about athletic achievements; it's a profound exploration of finding purpose and community through endurance. It all began with a personal story, a love for athletics, and a desire to uncover (your) greatness.
The mission of The Endurance Edge is to empower and connect, fostering relationships and contributing to community initiatives. We're excited to share our vision for 2025, which includes expanding athlete support through scholarship programs and donations. Plus, don't miss your chance to join our virtual open houses and make your triathlon dreams come true. Find your edge with us and be part of a movement that goes beyond the finish line.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
The secret to unlocking your full potential lies not in data or AI, but in the power of human connection! Join Coach Chris and Coach Carlie in this special edition of the Find Your Edge podcast as we explore the irreplaceable role of a coach. We promise you'll discover how personalized support can push you beyond your limits or provide the compassion you need when you're too hard on yourself. In a world obsessed with numbers, we reveal why success isn't just about hitting targets but understanding the person behind the athlete.
We explore real stories that highlight the magic of tailored guidance. From encouraging much-needed rest days to helping athletes manage their mental game, it's these nuanced insights that make all the difference. We stress the importance of feedback that goes beyond metrics, shedding light on the unseen aspects of training—like emotional well-being and physical recovery—that data alone can't capture. Tune in for a heartfelt discussion on how true coaching supports your journey toward holistic progress and the realization of your inner strength.
For those of you dreaming big for 2025, we have some fantastic plans in store to help you achieve your goals. We invite you to join us for our virtual open houses this week and next, where we’ll focus on making your triathlon dreams a reality.
We’re launching some amazing programs in 2025, including group training for Ironman and 70.3 events, a scholarship program, and our winter strength and speed training. If you’re ready for a personalized training plan designed just for you—one that’s based on proven science and supported by a real coach—then this is your chance! Save your spot at our open houses, where you can ask our coaches anything, discover how we can help you accomplish incredible things, and become part of a supportive community. Visit theenduranceedge.com/2025 to secure your spot today!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Re-Run: Join Coach Chris for post-race recovery triathlon success. We explore immediate post-race actions, the art of active recovery, and the power of listening to your body's nutritional needs. Our episode sheds light on preventing common issues such as upper respiratory infections and managing temporary gastrointestinal troubles, while offering insights into soothing recovery methods like Epsom salt baths, massages, and compression gear to promote healing and reduce inflammation.
For those of you dreaming big for 2025, we have some fantastic plans in store to help you achieve your goals. We invite you to join us for our virtual open houses this week and next, where we’ll focus on making your triathlon dreams a reality.
We’re launching some amazing programs in 2025, including group training for Ironman and 70.3 events, a scholarship program, and our winter strength and speed training. If you’re ready for a personalized training plan designed just for you—one that’s based on proven science and supported by a real coach—then this is your chance! Save your spot at our open houses, where you can ask our coaches anything, discover how we can help you accomplish incredible things, and become part of a supportive community. Visit theenduranceedge.com/2025 to secure your spot today!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Re-Run: Join Coach Chris for some insider tips at Ironman North Carolina 70.3, from the critical bike-to-run transition to effective pacing and even pinpointing the perfect spot for your gear. Learn how to maintain your energy levels with consistent fueling and hydration techniques, including fun solutions like gummy bears, and optimize your use of aid stations to keep those cramps at bay.
For those of you dreaming big for 2025, we have some fantastic plans in store to help you achieve your goals. We invite you to join us for our virtual open houses this week and next, where we’ll focus on making your triathlon dreams a reality.
We’re launching some amazing programs in 2025, including group training for Ironman and 70.3 events, a scholarship program, and our winter strength and speed training. If you’re ready for a personalized training plan designed just for you—one that’s based on proven science and supported by a real coach—then this is your chance! Save your spot at our open houses, where you can ask our coaches anything, discover how we can help you accomplish incredible things, and become part of a supportive community. Visit theenduranceedge.com/2025 to secure your spot today!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Re-Run: Ready to conquer Ironman NC 70.3 bike with confidence and finesse? Coach Chris Newport will walk you through a seamless swim-to-bike transition, as well as deciding on the right gear like arm warmers and neoprene toe covers. Don't forget about crucial details of bike maintenance, like ensuring optimal tire pressure, we've got all your bases covered for a stress-free, efficient race day setup. We'll also share insider tips on strategies for nutrition, hydration, and mental readiness, you’ll be fully prepared to take on the race with enthusiasm.
For those of you dreaming big for 2025, we have some fantastic plans in store to help you achieve your goals. We invite you to join us for our virtual open houses this week and next, where we’ll focus on making your triathlon dreams a reality.
We’re launching some amazing programs in 2025, including group training for Ironman and 70.3 events, a scholarship program, and our winter strength and speed training. If you’re ready for a personalized training plan designed just for you—one that’s based on proven science and supported by a real coach—then this is your chance! Save your spot at our open houses, where you can ask our coaches anything, discover how we can help you accomplish incredible things, and become part of a supportive community. Visit theenduranceedge.com/2025 to secure your spot today!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Re-Run: Join Coach Chris Newport if your preparation for IMNC70.3! Whether you’re a veteran triathlete or a newbie, this episode promises to arm you with crucial tips to tackle the open water like a pro. From the importance of a snug wetsuit and fog-free goggles to the benefits of anti-chafe products, we cover it all. We also stress the importance of testing your wetsuit in the water beforehand and becoming familiar with race-day conditions to avert any hitches.
For those of you dreaming big for 2025, we have some fantastic plans in store to help you achieve your goals. We invite you to join us for our virtual open houses this week and next, where we’ll focus on making your triathlon dreams a reality.
We’re launching some amazing programs in 2025, including group training for Ironman and 70.3 events, a scholarship program, and our winter strength and speed training. If you’re ready for a personalized training plan designed just for you—one that’s based on proven science and supported by a real coach—then this is your chance! Save your spot at our open houses, where you can ask our coaches anything, discover how we can help you accomplish incredible things, and become part of a supportive community. Visit theenduranceedge.com/2025 to secure your spot today!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
In this episode from last year, Coach Chris Newport, reviews the secrets to effective tapering as you approach the Ironman North Carolina 70.3, but can be applied to any triathlon. Discover the importance of staying consistent with your sleep, hydration, and nutrition routines, steering clear of the temptation to try new foods or indulge in alcohol as the big day looms.
Gear up with essential advice on preparing for the unpredictable weather of North Carolina. With temperatures expected to dip into the 40s, I'll guide you through selecting the right equipment—like light vests, neoprene toe warmers, and gloves—to keep you warm and focused. Your bike should be in top form, and I’m here to ensure you know precisely how to avoid race-day mishaps. Get confident as you head into race day so you can truly enjoy and excel in the race. Don't miss the opportunity to set yourself up for success with these tailored tips and insights.
For those of you dreaming big for 2025, we have some fantastic plans in store to help you achieve your goals. We invite you to join us for our virtual open houses this week and next, where we’ll focus on making your triathlon dreams a reality.
We’re launching some amazing programs in 2025, including group training for Ironman and 70.3 events, a scholarship program, and our winter strength and speed training. If you’re ready for a personalized training plan designed just for you—one that’s based on proven science and supported by a real coach—then this is your chance! Save your spot at our open houses, where you can ask our coaches anything, discover how we can help you accomplish incredible things, and become part of a supportive community. Visit theenduranceedge.com/2025 to secure your spot today!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Join us as Coach Marty, inspired by the legendary 1982 Ironman event, takes us on his journey from the soccer field to his first sprint triathlon and beyond. Marty shares his transition to coaching, the lessons from his teaching days, and his return to grad school, all of which have shaped his individualized coaching philosophy. Discover how he prioritizes commitment and transparent communication, fostering a no-excuses approach among his athletes.
Want to work with Coach Marty? Apply at TheEnduranceEdge.com/triathloncoaching
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
What does it take to transform a passion into a coaching career? Meet Coach Ryan, whose triathlon journey starts as a mid-30s triathlon challenge to becoming a coach and inspiring others to reach personal milestones. With a background in soccer and track, Ryan initially leaned on his running skills but faced the daunting challenge of mastering biking and swimming. Listen as Ryan recounts his evolution—from completing his first half Ironman to joining forces with Chris Newport, creating a nurturing and collaborative coaching network that maximizes athlete potential. Plus, get ready to chuckle at some classic "Ryanisms" and discover how you can be part of The Endurance Edge for the 2025 season, but applying at https://www.TheEnduranceEdge.com/triathloncoaching.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
How does a collegiate cross-country runner transform into a triathlon coach? It all starts with a knock on the car door...
Learn about Coach Peter's journey from collegiate runner to triathlete to PhD in sports psychology to coach. From coaching collegiate athletes to guiding adult triathletes, Peter shares his coaching philosophy and how he focuses on small victories and individual progress. Whether it’s helping a college athlete achieve All-American status or supporting an adult triathlete in beating their personal record, Peter's coaching philosophy remains consistent—every athlete can maximize their fitness and attain personal goals. We dive into the nuances of training across different age groups and the vital role that nutrition and personal habits play in endurance sports.
The episode wraps up with a focus on the importance of choosing the right coach for a tailored journey to success. Peter discusses his pet peeves and favorite workouts, emphasizing that flexible, personalized training plans can significantly enhance an athlete's performance compared to generic online plans. If you want to work with Coach Peter, head to theenduranceedge.com/triathloncoaching and apply to work with him!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Join us on the Find Your Edge podcast as we chat with Coach Jason, whose triathlon journey began with a surprising twist—his wife getting him to run a marathon.
Hear how Jason loves to work with athletes who have a passion for strength training or just balancing multisport with other activities. Jason sheds light on the vital role of strength training, particularly for aging athletes, and shares his own regimen for maintaining peak performance.
Get to know Jason's favorites, including his (many) bike brands (spoiler: it’s Cervelo), and why he loves the 70.3 distance for its strategic complexity and hydration and fueling needs. Hear his biggest pet peeves like competitive drafting and why you should be in aero more. Tune in for Jason’s expert advice and find out how you can train with him at theenduranceedge.com.
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Ever wondered how someone goes from a broke grad student to Ironman? In this episode, Coach Carlie shares her extraordinary journey into triathlon and coaching.
You'll hear her inspiring story of setting "big, scary" goals, likes teaching herself how to swim and bike, to completing several Ironmans. Carlie also delves into the mental skills required to face and overcome physical challenges, offering insights into her dissertation on post-Ironman blues and tips on coping with the psychological slump that often follows major long course races.
Carlie shares her coaching philosophy, which is based on communication and consistent training plus the importance of recovery. She enjoys helping athletes find joy in their training, even amidst their busy schedules. Get a behind-the-scenes look at what makes a coaching relationship successful, as well as some heartwarming stories of unexpected milestones achieved by her athletes.
Also, get a sneak peek of some of Carlie's favorite workouts, races and more. Tune in for an episode packed with valuable insights and inspiration from Coach Carlie and the Endurance Edge team.
And if you're wondering...Coach Carlie has her undergrad degree in Exercise Science, grad degree in Clinical Psychology and is currently working towards her PhD in Sports Psychology. Yeah...she know her stuff!
Support the show
Download our free resources:
- 6 Steps to Triathlon Success: Free Guide
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
How confident are you in your fueling and hydration strategies for your next endurance event? Join hydration expert, Chris Newport, as she uncovers the critical mistakes athletes make and shares science-backed methods to dial in your plan, so you can train and race your best.
Here's what she reviews:
- Why guessing, or taking the "shiny object" strategy, can get you in trouble
- How to avoid the "kitchen sink approach"
- Why gut and physical training need to align
- Why carb choice matters
- How your fueling plan should vary (and why it really should be unique)
- How GI issues may lead to something deeper to address
- How electrolytes can be misused (and potentially fatal)
Skip all these mistakes and take a shortcut to dialing in your fueling and hydration plan, by joining our Fueling & Hydration Bootcamp here: https://www.theenduranceedge.com/fuelingbootcamp
Support the Show.
Download our free resources:
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Can understanding your sweat hold the key to unlocking peak athletic performance? Join me, Chris Newport, on the Find Your Edge podcast as we explore the science behind sweat testing and its pivotal role in sports nutrition and hydration. This episode promises to reveal how measuring electrolytes like sodium, potassium, chloride, and magnesium can dramatically enhance your training and recovery. From preventing cramps and dehydration to reducing post-workout headaches and dizziness, learn how personalized sweat testing can pinpoint your unique electrolyte needs, ensuring you're always at your best.
Through a mix of scientific research and personal anecdotes, I’ll guide you through the practical steps of sweat testing and its undeniable benefits. We’ll discuss real-life examples, highlighting the vast range of sodium loss among athletes—anywhere between 215 milligrams to over 5,000 milligrams per hour. This insight allows for tailored hydration strategies that elevate performance and safety. Tune in to discover how optimizing your electrolyte balance can transform your endurance events, from marathons to triathlons, and make cramping, nausea, and dehydration issues of the past. Don’t miss out on these game-changing insights!
What's even better? You can get sweat testing as part of our upcoming Fueling & Hydration Bootcamp, the most complete way to help you fuel and hydrate properly for your BEST performance. Register between August 1-7, 2024 here: https://www.TheEnduranceEdge.com/FuelingBootcamp but don't wait, as there are limited spots available to this game-changing program!
Support the Show.
Download our free resources:
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
The Half Ironman(TM), or 70.3, presents a unique challenge for novice and seasoned triathletes. Our latest podcast episode dives into our coaches' essentials to conquering this distance successfully, including training zones, fueling tips, key workouts, and mental training strategies.
Get a front row seat at our free webinar on this exact topic LIVE on May 29th at 6:30pm eastern time. Join all five of our coaches as we share our secrets on pacing, fueling, mental training, key workouts and more. As a bonus, get access to our free mini course on half ironman training. Register here for FREE.
Get these tips on Essentials to Conquering Half Ironman here: https://www.theenduranceedge.com/halfironman/
Listen to our Half Ironman Fueling & Hydration Solutions podcast here.
For first time half ironman finishers, check out our podcast on how to finish confidently here.
Join us for our 1 Day Training Camp on June 2, 2024 at Jordan Lake here.
Interested in working with our coaches? Learn more and book a free consult here.
Support the Show.
Download our free resources:
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Feeling anxious about open water swimming? Is it holding you back from triathlon? It can be scary! Luckily, Coach Chris guides you through some crucial tips to help you tackle your fears and do something amazing!
We walk you through the source(s) of anxiety, specific swimming and open water skills, warm up routines, wetsuit tips and more. Whether you're a novice or seasoned swimmer, you'll find these tips useful as you train for your next open water triathlon.
No need to take notes! Just grab all the tips we share in our free tip sheet here: https://www.theenduranceedge.com/conquering-open-water-swim-anxiety/
Also, join us for our 1 Day Ultimate Training Camp, where we'll be addressing open water swimming directly on June 2 in NC here: https://www.theenduranceedge.com/triathlon-training-camp/
You can also join our weekly open water swims here: https://www.theenduranceedge.com/classes/
You can do this!
Support the Show.
Download our free resources:
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
In this episode, we introduce you to zone 2 training, since we've been getting the same questions from our clients who come to our exercise physiology lab, like "Am I training in the right zone?" Or, "what is my zone 2?"
We offer some quick insights into VO2 and substrate use as well as lactate testing and how they are both integral to being able to create your zones, so you can train more effectively and efficiently.
We clarify some terms and talk about muscle fibers and mitochondrial enzymes, because who doesn't love a bit of ninth-grade biology nostalgia with real-world applications? No guests this time, just me and a heap of expertise to guide you through understanding lactate measurements and physiological thresholds.
Book your metabolic and sweat test at www.TheEnduranceEdge.com
Support the Show.
Download our free resources:
- Hydration Guide for Athletes
- Runner's Fueling & Hydration Cheat Sheet
- Guide to High Performance Healthy Eating
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook
Ever dreamed of crossing the finish line in a triathlon? This episode is for you!
Join Coach Chris as she shares the 5 essential tips for beginner triathletes, from battling nerves to helping you gear up and pace properly. We'll also share some tips to mastering the infamous bike-to-run transition and keeping injury at bay. Preparing for race day has never been easier with our step-by-step advice, from setting up your transition area to understanding the rules of triathlon.
You got this!!
Do you have a friend who is interested in doing triathlon? Please share this episode!
Join our supportive and vibrant Facebook group, the Endurance Edge Team, where you'll find fellow athletes at all levels, guided by our awesome coaches to help you along the way: https://www.facebook.com/groups/1864546647098834
Download our free 5 Essential Tips for Becoming a Triathlete (and register for our free webinar on Wednesday, May 1, 2024 with Coach Chris and Coach Carlie!): https://www.theenduranceedge.com/how-to-become-a-triathlete-free-webinar/
Ready, set, tri!
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The latest episode of the Find Your Edge podcast features a heartwarming story of transformation, resilience, and community for one woman taking on triathlon later in life.
Meet Juli. Her son convinced her to do a pool sprint triathlon 4 years ago. As a runner, she didn't know much about the sport, and had a bit of a fear of swimming. Despite this, she stepped out of her comfort zone and discovered a new passion for triathlon.
Again, with her son, she decided to train for Santa Cruz 70.3. She grew up there, so was familiar with that area. But without much swim training, she ended up doing the entire swim course on her back and ended up missing the cut off time (the dreaded DNF!).
One of the surprising parts of her journey is the community she found in our Team. She discusses the profound impact of the friendships she has made on her physical and mental well-being, particularly during menopause.
Listen in to Juli's infectious laugh, genuine enthusiasm and positive attitude. Her advice to face fears, show up, and find joy in the journey resonates with anyone thinking about diving into triathlon, especially as a menopausal female. Oh, and don't forget to eat your protein :)
Learn more about our triathlon coaching here.
Learn more about our group triathlon training here (both virtual and in-person).
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Ever wondered what's inside a functional nutritionist's supplement cabinet? That's what we're cracking open today! I'll share my journey, woven with pearls of wisdom on when and how to take them as well as specific brands I use.
This is for informational purposes only, and should not be constituted as medical nutrition therapy. You'll learn my justification behind my routine, as well as some of the my quirks.
Supplement strategies should be distinctly unique and tailored to individual needs. But remember, before you bolt to the nearest vitamin aisle, consult your healthcare provider.
You can view my supplements and purchase others here:
https://us.fullscript.com/plans/theedge-chris-supplement-routine
I love this portal, since the products are safer and more effective with higher ingredient, storage, and shipping standards. They carry healthcare’s best supplements and wellness products, which are shipped right to your door. You can stay on track with refill reminders timed and personalized to recommended dosages too.
Plus, there's an additional sale from Nov 24-27 to take advantage of!
Want to discuss your personal supplement strategy for health, wellness and fitness? Book an initial consult with us here, so we can do a full assessment, nutritional diagnosis, and intervention: https://p.bttr.to/36BRmRw
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Ever wondered what to do immediately after crossing that finish line? This episode shares the secrets to a successful post-race recovery—everything from immediate actions to the importance of movement and how to best replenish your body. We discuss the ideal balance of carbs and protein to consume within 30 minutes, and even the surprising benefits of a post-race beer!
Join us as we wrap up our podcast blitz and invite you to celebrate your accomplishment with the Endurance Edge team. We share our candid experiences with post-race food choices and explain why moderation, especially with alcohol, is key to your recovery. You'll learn about the importance of hand hygiene post-race to prevent common illnesses, the benefits of Epsom salt baths, ice baths, massages, and compression therapy. We also touch on sleep patterns. So, give yourself a pat on the back and keep on racing with us at the Endurance Edge!
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Ready to conquer the run in your triathlon? We're here to guide you not just through Ironman North Carolina 70.3, but any triathlon you try. The transition from bike to run can be tricky, but we've got insider tips to help you navigate IMNC. We also share tips on proper run pacing, fueling, form and mental strategies as you complete the final leg of triathlon!
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Welcome to day 3 of our podcast blitz leading up to Ironman North Carolina 70.3! This episode covers T1 and the bike portion of race day. We offer tips on a smart set up in transition, as well as gear suggestions for those cooler morning temperatures. Plus, we discuss hydration and nutrition strategies and appropriate pacing to lead into a good run. We also discuss safety, mechanical issues and tips as you head into T2. Whether you're an Ironman newbie or a seasoned pro, this episode is packed with valuable advice to help you reach that finish line.
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So you're heading into race week, let's get prepared for the swim portion of your next triathlon as part of our 5 part podcast blitz! Coach Chris Newport offers tips on gear, swim strategy, sighting, drafting and more. We cover the importance of lubrication in key areas. Plus, we get real about swimming abilities, emphasizing the importance of positivity and breathing techniques.
Plus, get some Ironman North Carolina specific tips for what to sight, how to get out of the water efficiently and where to remove your wetsuit.
As for anti-chafing, we've partnered with 2Toms, who has an incredible product (try Sport Shield, both as a roll on for larger areas or the towelettes for convenience). Join our Team for 25% off! We like to apply it with a nitrile glove, since it's silicone based, so that your hands don't get too slick.
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It's race week for Ironman North Carolina 70.3! Whether you're doing IMNC or not, Coach Chris shares her insights on pre-race preparation for triathlon – from the importance of tapering and testing your gear, to the value of quality sleep, healthy nutrition, and adequate hydration. Remember, this isn't the time to experiment with anything new. Rather, it’s about resting, recovering, and ensuring you're at your peak on the big day.
As we edge closer to race day, we also delve into another crucial aspect - logistics. We'll share how keeping tabs on the weather, ensuring you have suitable gear, and staying warm during the bike ride and run can make a world of difference. But let's not forget the fun part - the thrill of the race itself is a joy. So, gear up, listen in, and get ready to embrace your race day with a renewed sense of confidence and excitement!
Read more and get your free checklist and hydration guide here: https://www.theenduranceedge.com/essential-tips-for-triathlon-race-week-readiness
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Host, Head Coach and Performance Dietitian Chris Newport talks with her fellow performance dietitian Marisa Faibish in our latest podcast episode about sleep, nutrition, and injury risk in elite youth athletes.
The research article we discuss is called "Too little sleep and an unhealthy diet could increase the risk of sustaining a new injury in adolescent elite athletes" from the Scandinavian Journal of Medicine & Science in Sports.
We discuss how sleep plays an essential role in recovery, memory, brain health, as well as our emotions and perception of exertion. We also relate the findings to our experience working with youth athletes and how nutrition ties into the risk for injury.
Plus, learn more about our new Fuel Like a Winner Youth Sports Nutrition Immersion, a comprehensive program designed to help parents feed their youth athlete for optimal performance and health.
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Host, Head Coach and Performance Dietitian Chris Newport talks with Coach Maggie in our latest podcast relating to research on deliberate cold exposure for health and performance. As a bonus, she happens to be a seasoned long distance swimmer...in some pretty cold water, so we get to hear all about her experiences and her future plans!
Deliberate cold water exposure can be amazing for not only mental and physical health, but performance in endurance sports as well. We discuss some strategies for getting started with deliberate cold exposure as well as defining what "cold" actually means. We also discuss when to do cold water exposure in relation to your workouts.
Finally, we get a glimpse into Maggie's long distance swimming career, including some of the races she's done as well as some of her future plans (stay tuned for a "cool" announcement!)
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In today's episode, host Chris Newport sits down with Coach Carlie, who is a also working on her PhD in Sports Psychology. We "nerded out" on some recent research regarding first time 70.3 triathletes.
The article she chose was published in 2021 in the International Journal of Exercise Science called "Psychological status during and after the preparation of long-distance triathlon event in amateur athletes."
This article studied age-group athletes training for their first 70.3 and their psychological status going into their race. More specifically, the research aimed to evaluate levels of motivation, emotion, and passion over six months of training leading up to and one week after a long-distance triathlon.
Listen and read more on
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Host, Head Coach and Performance Dietitian Chris Newport interviews Coach Ryan in his unique approach to goal setting for endurance athletes, which he calls ENDUP. He was unsatisfied by some of the other goal setting methods, and this one works great for working with endurance athletes, so he's sharing his technique.
Keep these things in mind when you're working on your goals:
- A goal is positive. “I will not fail” is negative; “I will finish” is positive.
- A goal represents multiple levels. “I will finish” is singular; “I will finish feeling strong and accomplished” uses multiple layers of achievement.
- A goal explains how you will know you’ve achieved it. “I will finish feeling strong and accomplished” does not explain how you will know it to be true. “I will finish feeling strong and accomplished by appreciating the moment, celebrating at the finish line, and by demonstrating pride.”
Go to our website to get the ENDUP handout that you can use for yourself.
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Host, Head Coach and Performance Dietitian Chris Newport shares her 5 tips for the off season, including things you should think about, things you should try and ways to help you become a better athlete once the season starts again.
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Two of the The Endurance Edge dietitians, Chris and Amber, teamed up for this Find Your Edge podcast to discuss nutrition tips for a healthy holiday. Did you know that the "average American" gains weight during the holiday season (shocker, I know)? One study examined this, and found that the participants gained, on average, about 1 pound. Doesn't seem like much, right? The problem is that the gain is not reversed in the spring and summer months. Over time, this can add up! In order to prevent this weight gain and focus on health, we offer some of our favorite nutrition tips.
Join our Holiday Nutrition Challenge with Amber--join on our website TheEnduranceEdge.com from Nov 27-Dec 17!
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Since improving or maintaining health and fitness often entails a financial investment, we thought it would be great to investigate financial fitness. So we turned to one of our athletes, Trevor Lawson, who happens to be a Certified Financial Planner at Capital Financial Solutions in Raleigh, NC and enjoys working with retirement planning.
First, Trevor defines financial fitness. We discuss the importance of an emergency fund, working with debt, investing for independence and flexibility. We talk about important ratios and the importance of goals. Tune and to learn some great tips!
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Join Chris Newport and Marisa Faibish, both sports nutritionists at The Endurance Edge, to discuss the basics of fueling young athletes for their sport.
Marisa talks about how it’s important for a dietitian to make a full assessment of a youth athlete’s diet. We discuss some of the things that we look at as sports nutritionists, including:
- Calorie, or energy intake, and the impact on health and performance
- Macronutrient intake and how it’s sport dependent
- Micronutrient intake and how certain ones can be depleted
- Nutrient timing and how it affects performance
- Supplement intake, if necessary
Read more here: https://www.theenduranceedge.com/how-to-fuel-youth-athletes/
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Meet Amber, our newest dietitian on our team, who shares her story about discovering that she has the BRCA gene, and her forced journey into menopause. As a personal trainer and fitness instructor too, she discusses how to stay fit and healthy through the entire process of surgery, menopause and more.
Learn more about Amber and book an appointment to work with her at www.TheEnduranceEdge.com
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In this Find Your Edge podcast, Chris Newport dives into intermittent fasting for athletes with researcher Dr. Matthew Stratton, who just completed his dissertation on the topic at Texas Tech University at the Energy Balance and Body Composition Laboratory.
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Did you know there are different types of resilience and that there are ways to boost it, especially when you're on the race course? Join us as we talk to Coach Ryan, who has also been a guidance counselor for near 2 decades, as we discuss ways to identify your type of resilience and how you can boost it for improved mental training.
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In this Find Your Edge podcast, Chris Newport sits down with physical therapist Mbong Henry from Radiance PT. She enjoys working with postpartum runners, but enjoys helping anyone with pelvic floor challenges, including stress incontinence, accidental leakage, lower back pain and more.
We discuss:
- Why you shouldn’t wait to have your pelvic floor health issues addressed
- What percentage of women who have NOT had babies have pelvic floor issues
- Whey kegels are not always the answer to solving pelvic floor issues for runners
- How stress in certain muscles can affect your pelvic floor
- What hormones are in your pelvic floor and why that matters for pre/postpartum women and menopausal female runners
- How grace and self-compassion can keep you doing what you love (running, jumping, and more!)
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Are you ready for your next triathlon, SwimRun or open water swim? You've been putting in hours at the pool, refining your technique, improving efficiency, and gaining endurance and speed. Now it's time to transition to the open water. Here are 9 tips to get you into the lake or ocean successfully while conserving energy and boosting your confidence Coach Chris and The Endurance Edge.
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Can you fuel your ride, run or triathlon (or other sport) with real food?
YES!
In this Find Your Edge podcast, Chris Newport describes the options for using real food that are easily portable for running, cycling, triathlon or other exercise like hiking, mountaineering, rock climbing and more. There are plenty of reasons why athletes avoid sports drinks and other engineered products like gels or energy chews. Whether they don't agree with your gut or they don't taste good, or they are too expensive, here are some options for portable foods for pre, during and post exercise.
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Have you ever wondered about supplement safety, quality and effectiveness?
Well, we do too. In fact, our dietitians go to great lengths to ensure we match the safest, most effective and highest quality supplements for each clients' health and fitness goals, genetics and needs. Whether they're used for athletic performance or health purposes, it's important to know what supplements are right for you.
In today's episode, Chris Newport, Find Your Edge Podcast host and The Endurance Edge head integrative and functional medical nutrition therapist and performance dietitian, sits down with Dr Viegas from the Fullscript medical advisory board to review supplement safety, quality & effectiveness. Read more, listen and watch the episode here.
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In this Find Your Edge podcast episode, host Chris Newport sits down Thomas Henson, Jr from HensonFuerst Attoneys. Thomas is not only an avid cyclist, but an experienced personal injury attorney.
We discuss
- Insurance you NEED as a cyclist (or athlete involved in sports near/around vehicles)
- What to do if you're in a cycling accident
- Best practices for cycling safely to avoid accidents
Go here for the full episode, links and video
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After helping countless athletes over the years, we know that healthy eating can be tough. To help make it easier, our sports nutritionists created a simple 6 Step System for High Performance Healthy Eating. It helps keep you performing your best both physically and mentally. It helps fight inflammation, boost immunity, support lean muscle tissue and maintain focus.
In this short episode, we get back to basics and healthy eating reminders. Learn more and download our Free High Performance Healthy Eating Guide on our website here.
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Find Your Edge Podcast host Chris Newport sits down with our longest tenured client and "most mature" athlete (he's 68 years young) John Murphy to talk about how he's been able to stay in endurance sports for so long.
We discuss:
- Why being a "back of the pack" finisher is totally fine and how long it took him to accept it (or has he?)
- Why hanging out with athletes keeps him feeling young
- How he finally got convinced to start strength training
- How he handles disappointment
- One of the best moments in Coach Chris' career, where John was the very last finisher at an Ironman race
- Why recovery is so critical and how he is able to decide whether he trains or not
- How he continues to improve despite not having any fancy gadgets
- How giving up running has helped him continue in endurance sports
- John's "quirk" about race medals (and where you can find them)
- How John stays active (this applies to ANY age)
Finally, stick around for John's simple, yet crucial tips to help you stay active in endurance sports (whether you race or not)!
Want to train with us?
Learn more about our 1-on-1 coaching programs here or our Team Training Program here. Our coaches can't wait to help you!
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We Are Back!
After taking a short break from our Find Your Edge podcast we are so excited to be back in action! We wanted to kick off our return by introducing our triathlon coaches at The Endurance Edge.
In this episode Coach Chris sits down with the rest of the coaching staff Marty, Carlie and Ryan to discuss:
- how they each got into triathlon
- what their favorite part of the sport is
- what the hardest part of the sport is
- something they wish they knew when they first got started
Take a listen and get to know our coaches and hopefully get inspired to try triathlon yourself!
The top things our coaches want new triathletes to know
- Get a coach
- Be consistent
- You can do anything
- Find a community: it's way more fun!
Want to work with us?
Check us out at TheEnduranceEdge.com and book your free consult to learn more about our 1-on-1 coaching programs and Team Triathlon Training program.
Support the show (https://www.patreon.com/theenduranceedge)
In this Find Your Edge podcast episode, host Chris Newport interviews Yael Joffe to dive into genetics, training and performance. We discuss how understanding your genetics is so critical in affecting your decisions about training, exercise programming, recovery and more.
Yeal describes:
- How performance is relevant whether you’re an Olympic athlete, recreational athlete, or even a non-athlete
- Current problems in genetic testing on the market and how the 3x4 report is different by focusing on systems, cellular function and more
- Why some athletes respond differently to exercise training than others depending on genetics. She says, “We don’t need to be Olympic athletes to improve.”
- Why some of us are more likely to get injured during training than others and how that can change the way you train
- How your genetic insights (and not just HRV, HR, etc) are the key to improving your performance
- Why “set” training programs may not be a great fit for training according to your genes
- How endurance and power training are interrelated and what activities best match our potential (and mental health and enjoyment)
- Why “exercise for life” is so important
- How genetics can help you determine what workouts are the best for the amount of time you have to train and the amount of recovery you need
- How mental health, mood and neurotransmitters are related to performance and even exercise addiction
- What dopamine does and how it’s related to anxiety, depression, nutrition, exercise and meditation
- How genetics drives what we eat, how we eat and when we eat (no, it’s not about willpower)
- Why caffeine metabolism affects our mental and physical performance differently (and why that matters for ingesting it before and during exercise)
- How methylation and B vitamins are critical for performance and how they are genetically related
- Why purchasing supplements from the grocery store shelf (or Amazon) is a terrible idea
- Why having a good Dietitian to help you navigate supplement choices for your optimal health and performance is so important
In case you missed it, here’s the first episode we did with Yael Joffe of 3x4 Genetics on How to Take Charge of Your Health Based on Your Genes
Learn more about Genetic Testing here and book a free consult here. We look forward to helping you make the best decisions for your health and performance!
Support the show (https://www.patreon.com/theenduranceedge)
In this Find Your Edge podcast, host Chris Newport talks with John Yeager. As the co-author of The Coaching Zone: Next Level Leadership in Sports, John is the executive director of The Coaching Zone Initiative and CEO of The Yeager Leadership Group.
- Should we eliminate labeling ourselves in sport, like “I’m slow?” John suggests actually focusing less on eliminating labels, being less judgemental and being more mindful in the present moment and working on some strategies to address the thoughts and emotions as they come up and using a “task relevant cue”
- John notes how endurance athletes can start to understand their strengths, positive or negative emotions and identify their “blindsports.” He also talks about how it’s important to identify your own story and how that can benefit you instead of impede you.
- Learn what a “task relevant cue” cue is and how it’s important. John shares a great example from his own experience of running in a race where he finished “dead last,” but was able to learn the notion of “HERO”
- How the acronym HERO (hope, efficacy, resilience and optimism) and psychological capital is key to performance and how it can be grown over time
- How the simple action of touching your thumb to your index finger can help you with positive self talk
- How mindfulness, slowing down, accepting and tolerating is important when we’re feeling HALTS (hungry, angry, lonely, tired or stressed out), and why it takes practice to elicit positive self talk
- How to start working on mindfulness and positive self talk without being judgemental, including the book The Power of Mindfulness: Mindfulness Meditation Training in Sport by one of his students Amy Balzell
- How visualization (and maybe even YouTube) can help you prepare for race day and why
- How accountability partners or a team can help you succeed mentally and physically
- Why being on a team with people of various fitness levels and experiences is important for positive psychology as well as “vulnerability-trust”
Want to join our Team of supportive athletes and coaches? Virtual and in-person options are available, learn more at The Endurance Edge Team Training Programs here.
Support the show (https://www.patreon.com/theenduranceedge)
In today’s Find Your Edge podcast, host Chris Newport sits down with The Fueling Edge founding Chef Jay for this month’s Athletes in the Kitchen. In our healthy grilling guide, we talk about essential equipment, safety tips, and some cool tricks that will make your grilling experience more fun and food more tasty. Get some ideas for cooking chicken on the grill including some ideas for dry rubs, slathers and marinades.
Here’s what else you’ll hear:
- What grill you should use (and which one you should definitely avoid), whether you want to grill occasionally or every night. Plus, Chef Jay’s “magical” grill, where you’ll cook some of the “best food you’ve ever had.”
- Grilling safety tips (Chef Jay has some experience in fire suppression, so you’ll want to listen up)
- Essential grilling tools, including his favorite tool that’s less than $5
- Why a clean grill is important to optimal flavor, how to clean it and what to use
- Chef Jay’s two bowl system that will change the way you grill!
- Why it’s important to have the right kind of oil (and not the spray kind)
- Tips for grilling chicken breast, even if you’re squeamish about touching raw meat
- Why grill marks are not ideal
- Some quick weeknight grilling techniques and recipes
- Why grilling should be fun
- A little bonus coupon code from our sponsor, The Fueling Edge
Get more healthy recipes, cookbooks and nutrition tips at TheEnduranceEdge.com
Support the show (https://www.patreon.com/theenduranceedge)
In today's Find Your Edge podcast, we welcome Coach Marty and hear about his extensive experience in track and field as well as triathlon. We talk about common mistakes triathletes make and how to keep the sport fun.
Training Too Hard, Too Much
The first mistake is that triathletes commonly train too hard, too much. We talk about potential reasons why certain athletes can train a lot and improve, while the rest of us need additional rest and recovery to absorb their training effects. We also talk about the importance of coaching and zone training. One way or the other, we encourage people to methodically use a plan and take plenty of time to get to your race.
Picking Races “Willy-Nilly”
Many people pick races because they sound fancy (like Ironman), or are in exotic locations, or even close to home. Oftentimes, they don’t do their research on the logistics of the course, the skill or fitness required to do that race, or weather. We talk about why it’s important to take a more step-wise approach to increasing fitness, gaining confidence, and being adequately prepared for races.
Thinking that Triathlon is all about Ironman
Ironman branded events are intriguing to people, especially those who haven’t been in the sport before. But there’s a lot more to triathlon that just Ironman (who, incidentally, have been in the news a lot lately based on their debt). We definitely encourage athletes to explore pool swim races for anyone who’s not comfortable with open water swimming. There are a lot of great local races too, which are great stepping stones to training for longer distance events. Check out our episode on why you should race locally with Set Up Events owner Bill Scott here.
Don’t Be that Tri-Geek
There are plenty of goofy things that triathletes do (trust me, we know as we’ve done them!). We talk about why walking around in your race kit might not be the cutest thing ever or why you look a little silly wearing your aero helmet when you’re not riding your bike.
Getting Data Obsessed
As coaches, we LOVE data. But sometimes people get too data obsessed. We talk about why it’s important to get the “feel” for certain paces and effort levels as well as enjoying the ride (literally) instead of training like a robot. We also touch on how people can “data-dope” to make themselves “look” better on platforms like Garmin Connect and Strava. Plus, data collection is not a perfect process with watches not working perfectly. It’s also important to watch where you’re going instead of staring at your watch or power meter!
Our take home messages:
Don’t take yourself too seriously and be sure to keep it fun early. Also, to be a triathlete, you don’t have to do an Ironman. Know that fitness takes time to build and that getting a coach can help you work through that process in a smart and fun way. Find a community so you can learn, have fun, and build your fitness.
Want to work with us?
Book your free consult here.
Support the show (https://www.patreon.com/theenduranceedge)
Chris Newport and her teammate Josh, both experienced triathletes, decided to try their hands at a new multisport event: SwimRun. In fact, since their bikes were going to be left at home, and Josh is a big Beatles fan, we named our team “While Our Bikes Gently Weep.”
SwimRun is a newer multisport event, starting in 2002 after “4 drunk Swedes” challenged each other. Learn more about the history here. SwimRun is done by teams of two people, where they complete multiple segments of swimming and running, often with various levels of difficulty.
We completed the SwimRun Lake James short course, which was a total of 8 run sections and 7 swim sections for approximately 10 miles of trail running, 1250ft of elevation gain, and 2.7 miles of swimming. The longest swim section was 1300yds, and the longest run section was 5.5 miles. The race was at the end of April, which made swim training difficult, between open water swimming in cold water and COVID-19 pool restrictions.
Since you’re required to carry everything on your person, SwimRun presents some unique gear challenges.
Here’s some of what we worked through:
- Josh wears glasses, so we talk about how he was able to “rig” his prescription goggles and sunglasses in order to carry them the entire time, which involved a drill. In the meantime, Chris had zero leaks with her favorite Snake and Pig goggles, despite putting them on and off seven times. You can purchase them here.
- Wetsuits are required the entire time, and must be cut off at the knees. Hear what Josh thought about training for running in a wetsuit.
- Swimming with shoes is not as easy as it sounds and should definitely be practiced.
- Using a tether: the race requires teammates to stay within 10m of each other at all times. We used a tether to stay together during swim segments, which was interesting to work through the logistics of where to hook it and how to most effectively use it without excessively altering our strokes.
- Pull buoys and paddles are allowed. Josh opted to carry paddles.
- Carrying nutrition: while Josh had one pocket in his wetsuit, we had to rely on aid stations due to the difficulty of carrying bottles, electrolytes and other types of food in the water.
While 59 degree water was certainly cold, it affected Chris more than Josh. Listen to her unique approach to convincing herself that she was hot.
Their next adventure will be in November at SwimRunNC here, which involves a more technical run course and faster swim course. In fact, they’re incorporating rock climbing into their training routines for variety, challenge, and upper body strength. Wish them luck!
Want to give it a try? Just be sure that you have a partner who is similar in fitness and that you appropriately test all your gear. It’s a great test of teamwork, trail running, open water swimming, adventure, and challenge.
Want to work with us? Book your free consult here.
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Facebook: @TheEnduranceEdge, @TheFuelingEdge
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Chris Newport talks with Dr Catherine Darley. She is a naturopathic sleep specialist in Seattle, WA. She works with individuals, organizations and healthcare professionals on sleep strategies for optimal performance.
Dr Darley explains how sleep is critical in shaping our days, which she thinks of in 5 domains. The 1st domain of sleep is physical performance. For athletes, this is where sports improvement occurs.
Here's some stats:
- In a basketball study, shooting improved by 9% with 10 hours of sleep.
- For swimmers, they are faster off the starting blocks with more sleep.
- In tennis players who are getting 9 hours of sleep increase their accuracy of serves by 6%.
The 2nd domain is cognitive performance, where the brain is able to do everything from remembering things to doing complex problem solving. Then there is physical and mental health. Lack of sleep can put you at risk for increased risk of hypertension, obesity, anxiety, depression and more. The final domain is emotional intelligence, or how you get along well with others.
REM sleep is important for memory consolidation and emotional stability. There is also stage 1, 2 & 3 of non-REM sleep. Stage 2 sleep has a function for learning. Stage 3 sleep is particularly important for athletes, which is when the majority of growth hormone is released, which is critical for athletic recovery. It’s also the type of sleep that is hard to wake up from. We cycle through each sleep stage multiple times at night.
Naps are a great performance enhancing strategy, so long as the timing is correct. Dr Darley explains how either short or long naps are ideal in order to cycle through the sleep stages properly.
Light exposure suppresses melatonin, the “hormone of darkness,” which is important for the best sleep. She discusses red and yellow light versus blue light, which is the main light created from phones, TVs, and electronic devices which will suppress melatonin production. She recommends preparing our environment with what she calls a “bedroom check.” It’s important that it be very dark. Ambient temperature should be 65 degrees or cooler. Sleepwear and sheets should be made of natural fibers vs synthetic fibers. She also recommends having layers in order to adjust the temperature appropriately.
Discuss your supplement strategy with your healthcare providers. We talk about why higher doses of melatonins are not beneficial, since the psychological dosing supported by the research is 0.3-3mg. Dr Darley also discusses l-theanine and why she likes to start with that supplement for sleep before doing to melatonin.
Consider your ability to process caffeine, especially relating to proximity to bedtime. Dr Darley recommends withdrawing from caffeine or alcohol for 7-10 days, taking note about how your sleep responds, then try to introduce it again with the added self-knowledge and priorities of how you’ll react. Alcohol initially drops core body temperature, which is why it may help us fall asleep, but often 2-3 hours afterwards, it wakes us up. Alcohol also affects hydration status, which increases inflammation and reduces the body's ability to sleep.
The most common issue with people is simply not getting enough sleep, so be sure you get around 8 hours. In fact, “sleep banking” on the weekends can negatively affect sleep and how it’s not a good strategy for health and performance. Secondly, she recommends getting 20 minutes of bright outside light within the first 2 hours of waking to properly reset your melatonin. Finally, be sure to set yourself up for success with a healthy sleep environment.
Visit Dr Darley’s website and get her 7 Steps to Better Sleep Guide at https://www.naturalsleepmedicine.net/ or at Instagra
Support the show (https://www.patreon.com/theenduranceedge)
In today's episode, Chris Newport, Registered Dietitian Nutritionist and Hydration Expert talks all about how to stay hydrated in the heat.
Dehydration
Did you know as little as 2% body weight loss can impede performance? Dehydration is defined as excess fluid loss and continues to be one of the most common issues for athletes, especially endurance athletes.
What is Sweat?
Sweating is your body’s method of evaporative cooling. When you exercise, you generate heat and your core temperature rises. Sweating is your body’s response to cool itself down. Sweat contains fluid, sodium, chloride, magnesium, and more.
Sweat Rates Vary
Average sweat losses vary widely from hardly anything to more than 3L per hour. There are several factors that are within your control and many outside of your control. Sweat rate varies according to body size, training status, exercise intensity, external temperature, and what type of clothing you’re wearing.
How to Tell If You’re Hydrated
There are several easy methods to determine your hydration status. The easiest is judging your urine color. Download our free Hydration Guide to use the included urine color chart so you can print it out and keep it by your toilet! It’s important that your urine is very lightly colored.
Before and after exercise, you can also do pre and post weigh-ins to determine your total fluid losses and percentage of body weight loss. Again, refer to our Hydration Guide to see symptoms according to percentages of body weight loss.
If you’re someone who really struggles with excess sweating, frequent dehydration, or cramping, I would highly recommend investing in a refractometer to determine your urine specific gravity. You’ll need to purchase a refractometer, disposable urine cups, and disposable pipettes. For less than $100, you’ll have a more scientific method of determining your hydration status before and after exercise.
Tips to avoid dehydration:
Listen to learn more, but here are your 6 tips to avoid dehydration:
- Acclimatize if possible.
- Exercise at the coolest time of the day
- Know your losses (pre and post workout weigh-ins, urine color, and electrolyte losses)
- Use sunscreen
- Wear light, breathable clothes
- Plan your cooling strategies
Cooling strategies for exercising in the heat
- For pre-workout, you can manage your core body temperature by wearing cooling vest, being in the A/C, and drinking ice slurries
- During your workout, drink icy cold drinks, eat ice, use cooling towels, and try to plan your route wisely
- Post workout, take off excess clothing, get to a cool location, and lie down if possible and elevate your feet about your head/heart.
Remember, hydration in the heat is more than just drinking a ton, but managing your core temperature. Be sure to download your free Hydration Guide and book your sweat test online or purchase your home sweat testing kit and we can assist with your hydration strategies!
Stay cool this summer and beyond!
Support the show (https://www.patreon.com/theenduranceedge)
Coach Chris joins her fellow Performance Dietitian Sarah Heckler to talk about how to make the perfect snack. Sarah is also Manager of The Fueling Edge, a healthy meal service in the Triangle, NC area dedicated to making fresh, ready-to-eat meals and snacks for athletes and busy professionals.
First, we talk about the components of a healthy snack. We encourage people to have at least two foods in a snack, combining protein, fat and/or carbohydrate. Ideally, it's great to have a fruit or veggie, but the purpose of a good snack is to keep your blood sugar balanced and energy steady. While fruits and veggies are certainly healthy, when paired with a protein or fat, like nuts or cheese, then you'll avoid being "hangry" later on.
We also talk about:
- why eating like a kid isn't a bag thing
- what "weird" snacks work for us
- what our favorite store-bought snacks are
- great road-trip snacks
- why snacks don't have to be complicated
- Sarah's super simple snack rubric (great for families!)
- how to teach your kids about healthy snacking
- our go-to-protein-rich snacks
- what's always in our pantries and fridges
As Sarah says, "Snacks can be as high end as prosciutto and melon, or it could be as simple as a piece of string cheese and a hard boiled egg. There's really no rules beyond something that tastes good to you."
Get our NEW Healthy Snack Cookbook HERE with 21 super healthy snack recipes for a variety of dietary preferences including plant-based, dairy-free, gluten-free, nut-free and more. Everyone will have options and inspiration with this book! Plus, get 40 Healthy Snack Ideas for every more inspiration and variety to add to your routine.
Or try our NEW Endurance Edge Cookbook with 45 quick and healthy recipes HERE.
Get 25% off The Fueling Edge protein bites using code PODCAST. Valid in June 2021. Limit one use per customer. Stock up, freeze them and save!
Support the show (https://www.patreon.com/theenduranceedge)
We're excited to bring your our first Athlete Race Story! Every athlete has a story to tell relating to their training and racing journey. We wanted to share Jay's story since his insight into ultrarunning is a wonderful blend of wisdom, newbie mistakes, storytelling, and modesty.
Jay and Coach Chris met virtually during the pandemic in 2020. His goal was to race his first 100 mile ultrarun. Well, we're excited to say that HE DID IT! He also picked an incredibly difficult race, with the MST 100. Listen in as he talks about training during a pandemic (with a family), working through gear issues, dialing in his fueling and hydration plan, dealing with the running alone in the dark, meeting incredible people, and having an amazing adventure on 2 feet.
Check out his pictures here: https://www.theenduranceedge.com/2021/05/athlete-race-story-jays-1st-100-mile-ultrarun-plus-tips-for-newbies/
Let our experts coach you for your next running or triathlon event!
Book a free consult here.
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Instagram: @TheEnduranceEdge, @TheFuelingEdge
Facebook: @TheEnduranceEdge, @TheFuelingEdge
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Coach Chris talks with Dr. Lisa Ingarfield about diversity, equity and inclusion in endurance sports. She's a fellow USA Triathlon Coach and spoke at a recent triathlon conference on this topic. She co founded the Outspoken Women in Triathlon Summit. As a "day job," she does research and evaluation surrounding diversity, equity and inclusion.
Hang on to your hat, be a little uncomfortable, set aside your emotions for a moment and listen up. We have a lot of work to do. She calls this a "marathon" and we can certainly work together on this one.
Dr Ingarfield defines diversity and brings up many pieces of this complicated puzzle. She talks about the gender pronouns and what they mean. She also talks about the "invisibility of whiteness" and "invisibility of maleness." At the end of the day, the onus is on us to do the research instead of asking marginalized people.
Some of her "homework" for us is to:
-->Stop making assumptions like "all black people can't swim" or "all moms don't have time for sports" and ask some questions or do your research so you're not excluding people
-->If you're in a leadership position, do a needs assessment and ask people about their experiences as well as to have a great starting point.
Here's some books she suggested, although there are many out there to help:
Lies My Teacher Told Me
How To Be Antiracist
If you want to continue to learn and get insights on this issues, check out her [un]phased Podcast with Dr. Shaunna Payne Gold, designed to help you grapple with the reality of racism, sexism, ableism and many other hard-to-discuss issues affecting triathlon, endurance sports, and our lives. The hosts are both coaches and age-group triathletes, dovetail their work experience in diversity, equity, and inclusion with their love of endurance sports and holistic wellness.
For questions, email Lisa at lisa@tritodefi.com and follow them on Instagram here or Facebook here.
At The Endurance Edge, we're committed to diversity, inclusion and equity in triathlon and endurance sports, but we need your help. Please send your feedback to info@theenduranceedge.com and thanks!
Support the show (https://www.patreon.com/theenduranceedge)
This week, Coach Chris speaks with Lindsey Richter, who created Ladies AllRide, to talk about why more women should mountain bike for the physical, mental and emotional benefits it brings.
Lindsey visited us in North Carolina several times, where Coach Chris attended and learned how to ride more confidently. Lindsey even taught her how to pop a wheelie!
Lindsey talks about how she got into (then out of and back into) mountain biking. She also talks about how it's brought her both physical and emotional strength through life's ups and downs. She created Ladies AllRide since she believes ALL women should ride.
Ladies AllRide mountain bike skills camps are all about bringing people who identify as female together to learn skills on their bikes and share the joys of mountain biking in a fun and welcoming environment. They currently have camps and retreats available in Oregon, Arkansas, Arizona, Wyoming, Montana, and more. The women who teach the clinics are "regular women who love bikes and want to share it with other people."
Lindsey talks about how getting into the sport may be an investment, but she gives great tips on what you should have to get on the trail and what you should say when you go into your local shop.
Lindsey points to how women should know that they are "pilots, not passengers" not only on the bike but in life.
If you want to be inspired and excited to ride bikes, listen to this one! Book one of their awesome camps or retreats at their website her www.ladiesallride.com
Check them out on Instagram here https://www.instagram.com/ladiesallride/
or Facebook: https://www.facebook.com/LadiesAllRide
Search for their signature hashtag #RIDEBIKESBEHAPPY
If you're in the Raleigh area and want to work one-on-one with Coach Chris on mountain biking skills, contact The Endurance Edge at info@theenduranceedge.com
Support the show (https://www.patreon.com/theenduranceedge)
Coach Chris & Chef John are back for another monthly episode of Athletes in the Kitchen.
Today's episode is all about how to cook crucifers. Cruciferous veggies are part of the Brassica family and include foods like broccoli, cauliflower, kale, cabbage, brussels sprouts, bok choy, and more. They have a powerful compound called sulforaphanes, which are incredibly anticarcinogenic.
Be sure to listen to our podcast on How to Take Charge of Your Health Based on Your Genes, where we talk about genetic testing and the power of sulforaphanes.
We talk about:
--> Tips on how to purchase broccoli and a super cool trick on how to get super pretty florets.
--> Eating broccoli stems too! Did you know they're just as healthy? Chef John gives us a recipes for broccoli slaw that's super easy.
--> Broccolini, broccoli's skinnier cousin. Toss it with olive oil, garlic and salt and pepper and roasts it for 350 for 6-7 minutes. Then once it comes out of the oven, he gives it a little squeeze of lemon.
--> Eating crucifers raw with a little dip, if you'd like.
--> Which veggies Chef John has in the freezer all the time for quality and ease of preparation (even non-crucifers!)
--> How to make cauliflower rice from frozen riced cauliflower, including some flavors to play with like:
- Turmeric and cumin
- Diced canned tomatoes and diced canned green chilis for something similar to a spanish rice
- Ginger juice or fresh ginger with fresh or dried pineapple and some tamari or soy sauce
- Olive oil, black pepper and parmesan cheese
- Toss it in buffalo sauce
--> How to use "big" bok choy as well as baby bok choy (have you tried Chef John's Asian Tofu Bowl from The Fueling Edge? It's a delicious gluten free vegan meal!)
--> How to prepare brussels sprouts, including roasted and raw. Chef John talks about his "famous" salad that has grilled peaches, candied nuts and a champagne vinaigrette (1 part vinegar, 2 parts neutral oil, shallot, sugar, and dijon mustard)
--> How to prepare cabbage, like using it like lettuce, making a slaw, using it as a cabbage "wrap," cutting it into wedges and grilling it
--> How to make collards, like dipping them briefly in hot boiling water to use in place of a wheat wrap. Traditionally, collards are overcooked. But they don't have to be! Chef John gives us some tricks on "better" sauteed collards and how to make it taste great (hint: vinegar is involved)
Grab The Endurance Edge Crucifers Recipe Book here, including many of the recipes we talk about on the podcast like mexican cauliflower rice, crispy roasted brussels sprouts, and sauteed collard greens.
In short, eat your crucifers raw or cooked. Try to get at least 1 serving per day and you'll feel the health benefits!
In fact, we intentionally put these into our healthy meal service since we know the powerful health benefits, so be sure to check out The Fueling Edge if you're looking for tasty, convenient ways of eating more crucifers (like Coach Chris' Kale Power Bowl, our Biker Tan chicken and broccoli dish or our Trail Runner pork with brussels sprouts salad).
Support the show (https://www.patreon.com/theenduranceedge)
Coach Chris from The Endurance Edge talks with the folks at Triangle Bikeworks, a local youth bike touring organization whose mission is to strengthen the power of youth who are Black, Latine, Indigenous, Asian, and People Of Color to overcome challenges, achieve audacious goals, and discover their true selves.
Triangle Bikeworks is a non-profit that is completely free for youth. In fact, just about everything is completely youth-led.
Kevin is the executive director and one of the founders. He loves cycling and "believes bikes are your first introduction to freedom.” He did a pilot program with seven youths, where they rode 60 miles on donated mountain bikes and they loved it! Itza, who is now the Program Director, was one of those people who completed the pilot program.
Next, they did a 30 day, 1800 mile long trip from Mobile, AL to Niagara Falls to talk about the environment, travel, learn about history and camp along the way (only stopping at hotels if there's inclement weather).
They have also done trips to the Underground Railroad, the path of Lois and Clark, and more. Now they focus on 2 week tours, including Cherokee Trail of Tears, and the Gullah Geechee Cultural Heritage Corridor (from Durham to Wilmington to St Augustine, FL) to learn about the environment and untold history.
Itza tells several stories about how this experience has impacted her and how she's learned so much more through this program than from learning it in school. She notes that youth come to the program for different reasons including getting outside, learning more, traveling, meeting people and more. While they enter wanting to learn one thing, she notes that they learn something entirely different, including leadership skills, teamwork and more.
They invite the entire community to do virtual tours and lunch and learns. You can join them July 27-30 on their virtual bike tour of the Gullah Geechee Cultural Heritage Corridor here.
Are you a middle or high schooler wanting to get involved? It's super easy! Ages are middle and high school youth. Head to their website and register for the program and Itza will reach out to you. Their main office is in Carrboro, NC. You don't need anything to participate, since they provide, jersey, shorts, bikes, helmets, etc!
For the entire month of May 2021, we are doing a drive for Triangle Bikeworks!
They need bike shorts, jerseys, gloves, Garmin bike computers, bike lights, road bikes, and mountain bikes (all sizes!). Please drop off your donation to The Clean Machine at 104 W Main St, Carrboro, NC 27510 or Triangle Aquatics Center at 275 Convention Dr Cary, NC 27511. Or please mail them to 117 W Main Street Carrboro, NC 27510. Prefer to give a monetary donation? Head to their website here.
Want to eat healthy AND give back? Order from The Fueling Edge anytime in May and use the code TRIANGLEBIKEWORKS to get 25% off your first order. PLUS, every time that code is used, we'll donate a meal or snack to Triangle Bikeworks for their trips.
Follow Triangle Bikeworks on Instagram, Facebook or YouTube
Support the show (https://www.patreon.com/theenduranceedge)
Coach Chris, Registered Dietitian, Sports Nutritionist and Hydration Expert guides you through one of her favorite topics: fueling and hydrating for triathlon!
In today's episode, she presents 3 of the most common fueling & hydrating mistakes that half ironman triathletes make and how to fix them.
Common mistake #1: Improper pacing and training
-->Most triathletes go too hard on the swim and bike and have a terrible run. Learn what a good pacing strategy is for the bike.
-->The more experience you have at this distance, the easier it will be to pace better and even fast. She explains why this is a bit of a unique distance for fueling and hydrating.
-->Learn why it's still important to train at less than 70% VO2Max.
-->Learn why it may be easiest to get a coach in order to make sure you're training and pacing properly to set you up for success.
Common mistake #2: Lack of self knowledge of what your body is doing during exercise (and how that's related to fueling)
-->Science rules! Learn how the experts at The Endurance Edge use metabolic and sweat testing to determine the appropriate fueling and hydration solutions for your specific needs, including how fat and carbs play into this.
-->Hear what general recommendations are, and what types of diets or athletes may need more or less fuel and why.
-->Learn what types of symptoms you may experience if you're overeating while racing and how knowing your body will help dial in your needs.
-->Learn pro tips on how to determine if you're hydrated, including some easy methods and more involved methods.
-->Find out why knowing your electrolyte losses and being able to properly replenish them may just totally transform the way you feel during training and racing.
-->Identify the 3 pieces to keeping you appropriately hydrated and why your fueling plan will differ at this distance than at Ironman or Sprint or Olympic distance.
-->Learn why it's important to have a sports drink that actually tastes good and what else it should have in it.
Common mistake #3: Not giving yourself enough time to train your gut
-->Give yourself plenty of time to train at race-specific paces so you have time to train your gut, which is an athletic organ just like your legs!
-->Learn why using someone else's hydration plan may spoil your race and what to look for in a sports drink or components of a fueling plan.
-->Learn why it's important to test your skills, how to do it and why it'll save you time on race day.
Chris mentions how to measure hydration (especially if you're someone who struggles with heavy sweating) via urine specific gravity with a refractometer, disposable pipettes and disposable urine cups.
Want to get your FREE hydration guide? It includes a urine color chart, and some other cool goodies? Get it here.
We have solutions for your fueling and hydration needs for endurance sports, military personnel, soccer players, and more. Book a free nutrition consult with Chris and we'll get you hooked up with a personalized formula so you can quit guessing and feel confident about your plan and start to perform even better!
Support the show (https://www.patreon.com/theenduranceedge)
Coach Chris talks with Gina James and Sharon Kyner from Fleet Feet Raleigh and Morrisville. If you or someone you know is hesitant to start running, Gina and Sharon have some great tips and ideas to be a more confident, consistent runner or walker.
Sharon and Gina share their stories about how they got into running. Sharon, who started running at age 47, did her first 10K a year later with over 40,000 people and describes how she loves running regardless of how her times are "extremely mediocre." Gina was convinced to run by her sister with the urge to teach people how to avoid the mistakes she made, going from mentoring to the run group coordinator.
They describe how their training programs help with what to expect on race day, mental preparation, nutrition needs, gear selection and more. If you can be a well-prepared runner or walker, you'll be a more confident athlete and stick with it!
Their goal is to get everyone involved in running (or walking), so they have lots of training programs to accommodate people at all levels. Sharon describes how they "give you permission to be at the beginning." Gina describes how she enjoys seeing "repeat" runners and witnessing meaningful friendships flourish through their training programs.
We discuss Fleet Feet's training programs, including:
- Make it a Mile 4 week training program to make it 1 mile
- No Boundaries 10 week program for 5K (3.1 miles)
- 10K, Half Marathon & Full Marathon Programs
- Fleet Feet Academy Virtual Program
- PR Squad speed program
- Trail Running Program in the summer
- Core Run with running and core work
- Walking Warriors for walkers only
(if you don't see them now, check back often or sign up for their newsletters as COVID restrictions ease)
They've integrated some COVID-19 protocols, like individual appointments, with can be booked online, which is an efficient and organized way to serve their customers. We also talk about why it's better to buy shoes at a local shop versus online (shop local, everyone!).
You can book your appointment, shop online, or join a run group here: https://www.fleetfeet.com/s/raleigh/
Go to Fleet Feet Raleigh in Wade Ave, Fleet Feet N Raleigh off Strickland Rd, and Fleet Feet Morrisville in Park West.
Instagram: @fleetfeetral
Facebook: @fleetfeetraleigh
Support the show (https://www.patreon.com/theenduranceedge)
In the latest episode of our monthly Athletes in the Kitchen series, Coach Chris and Chef John from The Fueling Edge, our local healthy meal service, talk about how to cook the perfect egg.
We talk about:
- How to purchase "good" eggs, including whether the color of the egg affects the nutritional value and what size and grade are ideal to use for different applications
- How to cook the perfect hard boiled egg, including step-by-step instructions (tip: get a good kitchen timer like this one and be sure to use "older" eggs)
- How to make deviled eggs a little healthier, including ideal seasonings and a recipe
- The secret to making an awesome fried egg, including what type of pan and silicone spatula you should use, like this one
- Tips to keeping non-stick cookware in great shape, including how to wash and store them. Here's a great non-stick pan that's free of certain chemicals.
- Secrets to the perfect scrambled egg
- How to avoid frittatas from sticking to a cast iron pan (and important heat tips), including ideas for flavor combinations.
- How to avoid making muffin frittatas overly soupy from adding veggies
- Why you should brush your mushrooms instead of washing them PLUS a super cool trick on how to cook them so your egg creations come out just right (tip: balsamic goes great with mushrooms)
- Some bonus tricks to great hard boiled eggs
- Why you shouldn't be afraid to use a high quality oil to help your eggs from sticking to the pan (we recommend avocado oil or grapeseed oil for a neutral oil, but a combo of grass fed butter and oil helps too)
What do you want to learn how to cook better or healthier?
Send your questions to the host at chris@theenduranceedge.com with subject "Athletes in the Kitchen suggestion" and leave your name and questions and where you're from and you might be featured on an episode!
Learn more about The Endurance Edge, multisport coaching, sports & wellness nutrition, and fueling & hydration solutions here.
Learn more about The Fueling Edge, our local healthy meal service in Cary, NC here.
Support the show (https://www.patreon.com/theenduranceedge)
Coach Chris Newport talks with Dr Mike Young, owner of The Athletic Lab and arguably one of the most educated gym owner's on the East coast (and possibly beyond!). He works with several professional teams, high level distance runners, and the general fitness population.
As a gym owner in the local area for over 12 years, we talk about the impact of COVID-19 on the fitness and gym industry and how they've been able to fare.
Mike talks about the benefits of strength training, which, for athletes is for injury prevention and performance enhancement. Since runners tend to be one of the most injury-prone athletic populations, it's especially important for them. Plus, Mike talks about the direct relationship of neuromuscular strength training and improvement in running economy by 5% and running performance by 3%.
However, this is not "standard" strength training, where you may want to increase muscle mass or improve your 1RM (rep max). Instead, the "details" for appropriate adaptation are important.
Mike gives specifics on how to do this type of strength training, like focusing on quality rather than quantity.
He explains why:
-->it's shockingly small how little you need to be doing this type of work (and actually how much time that is)
-->this should be intense, but not "vomit-inducing"
-->you should train with intent and be sure to minimize metabolic fatigue (aka getting overly breathless)
-->you should focus on high load (aka "weighted") or high speed, but not both at the same time
-->you should be doing multi-joint exercises, with specific exercise recommendations
-->why running with ankle weights, doing arm swings with weights, or a "mind-numbing" number of crunches are NOT helping
-->tension and motor recruitment are crucial
Mike gives some examples of what these short workouts should look like and how they should be programmed throughout the week. He also gives examples of bodyweight movements that you can do at home and how to scale them.
He also suggests some simple equipment you can have at home that will help for added weight, like kettlebells or wall balls.
If you're local, visit Athletic Lab in Morrisville, where Coach Chris did her "can-an-endurance-athlete-improve-with-strength-training" experiment a few years ago. Did it work? Yes! She improved her "Fran" time by 45%, increased her pull up max by 167% and cut her triathlon time by 4%.
Check out Mike's online programs for purchase, as well as their newly launched Coaching Academy here for anyone interested in sport science.
Want to work with us? Book a free consult here.
Support the show (https://www.patreon.com/theenduranceedge)
Coach Chris sits down with Bill Scott, owner of Set Up Events, a Wilmington, NC based race production company that started in 1994. Bill talks about how racing, staffing, communication, and logistics has changed due to COVID-19.
Read more here: https://www.theenduranceedge.com/why-you-should-race-triathlons-locally-with-set-up-events/
Support the show (https://www.patreon.com/theenduranceedge)
Coach Chris meets with Coach Ben Turits from The Endurance Collective, who specializes in bike fit. What sets him apart is that he's a massage therapist specializing in corrective exercise. With his background, he brings a bit of a different perspective to bike fit, or what he calls, a "fun detective game."
What's unique about Ben's fit process is that he does a thorough movement assessment, before and after videos, bodywork and corrective exercise as part of the process.
(please forgive the Ben's audio--it cuts in and out a few times, but hang in there!)
Ben and I discuss:
-->Why none of your bikes should be uncomfortable
-->Why you need MORE time to adjust to big adjustments
-->Why it's important to know that fit is not just a one time thing and is a process
-->What to look for in a good bike fitter, including questions to ask (like experience in what type of riding/bike he/her will be fitting like tri/road/mountain)
-->Common issues that they see with bike fits, including scapular winging, tingling fingers, low back pain and numb feet
-->Why locked out elbows can be dangerous
-->Some of the fit trends that may work for the pros, but may not work for your body including aero bar drop, mountain bike bar width, etc
-->Crank arm lengths and why it may be better to go shorter
-->Ideal cadence and why going going too high or too low may be inefficient
-->How Ben and his team deal with leg length discrepancies and why it's so rare
Ben mentions a local PT Brian Beatty, who you can learn about here, who has helped Ben and his team identify "where it is, it ain't."
Ben mentions Sep Vanmarcke's fit, which you can see here.
Check out Ben's last episode on our podcast with previous host Michael about collaboration here.
Ben's takeaways are:
1) Get your bike(s) fitted
2) Understand that bike fit is dynamic and can vary based on your fitness and where you are in your cycling "career"
3) Ride what's comfortable and ENJOY the ride!
Schedule a bike fit with Ben online at The Endurance Collective here or email him at ben@theendurancecollective.com or message them on IG @TheEnduranceCollective
Want to work with us for coaching, nutrition or testing? Book a free consult here.
Follow us: Instagram: @TheEnduranceEdge Facebook: @TheEnduranceEdge
Have a guest or topic you want covered on the Find Your Edge podcast? Contact us and let us know!
Want to try our healthy, fresh and delicious real food for athletes? Check out The Fueling Edge here.
Want Some Free Swag? Leave us a review!
We’re giving away free Endurance Edge swag (T-shirts, hats, and more!). Here’s how you can enter to win:
- Head on over and leave us a review on Apple Podcast
- Screenshot your review and email it to info@theenduranceedge.com
Support the show (https://www.patreon.com/theenduranceedge)
In this episode, host, coach and dietitian Chris Newport meets with the founder of 3x4 Genetics, Dr. Yael Joffe RD PhD FACN. She began as a dietitian in South Africa, then discovered genetics and how the power of food and lifestyle can affect our genes.
She defines the difference between nutrigenetics and nutrigenomics, or what she talks about being "insight" and "action." In other words, by studying our genetic variability, we can identify how we respond to the world around us. She calls this insight, or self-knowledge. With this knowledge, which she describes as her most exciting recent discovery, we can use the power of food, lifestyle, and supplements to affect our gene expression, or how we "switch on or off" genes to drive meaningful changes in our health and performance.
Yael discusses how "health" is determined by every decision we make on a daily basis and how it happens IN REAL TIME. They don't have to be "perfect" all the time, but it all depends on how our genes are affected by those decisions.
Yael describes:
--->how eating cauliflower or broccoli can switch on NRF2 and the affect it has on the rest of our bodies.
--->the "real" superfood for anyone who may not be able to digest raw crucifers.
--->why "targeted supplementation" is a better than just taking supplements to fill a hypothetical gap. Their genetic report makes suggestions based on your genes that will be helpful in conjunction with your healthcare provider's counseling.
--->why responding to training and recovery is based on genes
--->how our ability to gain or lose weight is heavily dependent on our genes rather than the latest diet trend or caloric restriction.
--->how our healthcare system, media and cultural "norms" have set us up for failure and why our genes have the answers for personalized nutrition and lifestyle. (~28:00)
--->how putting genetics into context is important, why they work with healthcare practitioners to drive meaningful change, and why they don't sell tests to the end user.
--->why they are called 3x4 Genetics, using 3 of the highest priority changes in 4 different areas to make the greatest impact and avoid overwhelm.
--->how their report has driven changes in professional sports teams based on athletes' ability to recover or propensity for endurance and power.
--->how exercise can become unhealthy, especially athletes in the year after training for Ironman and how that can be equated to working overtime in a smog-filled factory.
--->how it's possible to find the right amount of training and recovery and proper nutrition to have the ideal amount of inflammation, oxidative stress and performance.
--->how performance enhancing drugs affect over natural systems.
--->how NSAIDs (like ibuprofen) and athletes don't mix well and why everything you put into your body has an impact.
--->how detoxification is one of the most important biochemical processes in your body and how it's been "hijacked" by the media and popular detox diets.
Her 3 takeaways for health and performance are:
1) Eat your broccoli sprouts!
2) Try cold water immersion (via lake, river, shower, bath, etc)
3) Every time we make a decision we can "start over" again
Ready to get your 3x4 Genetics testing done? Learn more at our website to book your free consult. We look forward to helping you make the best decisions for your health and performance!
Support the show (https://www.patreon.com/theenduranceedge)
Join Host and Registered Dietitian Chris Newport and The Fueling Edge Culinary Development Chef John Kolar in our monthly series called Athletes in the Kitchen, where we help athletes and fitness enthusiasts cook and eat healthy food to fuel their performance.
Today's episode is all about how to cook chicken, which is one of the most googled search terms for recipes. We start with how to properly purchase chicken, which is a great start to having a delicious meal.
John tells us why we should choose the whole chicken versus just the breast or thigh. He also gives us some great herbs to try for cooking a whole chicken and why "whatever you like" is not wrong. John shares his tricks to cooking a whole chicken in the oven, including using a rack (like this one), using a digital food thermometer (and why that's KEY to getting juicy chicken), why you should cook it with the skin on and how long it should rest after cooking.
Here's a great meat thermometer (about $15) and oven thermometer (less than $7!).
Check out Chef John's Whole Roasted Buttered Herb Chicken on our blog here.
We talk about how light (breast meat) and dark chicken (thigh) cooks differently, and why you should try thighs if you haven't before.
John also shares his super easy Slow Cooker Taco Chicken (this is one of his kids' favorite) on our blog too.
John and I are sticklers for food safety (we're both ServSafe Managers too!), so we talk about the importance of labeling your food with "cooked on" date and "frozen on" date.
Want to know how to cook chicken on a weeknight? John gives us several ideas including marinades, BBQ seasoning, ranch, and good ol' salt and pepper.
Want to make chicken piccata (another heavily searched term) healthier or gluten-free? John's gives you the tips on how to do it.
Want to know how to avoid chicken from sticking in your pan or on the grill? John's got some great tips on your pan heat as well as the right tools for grilling (and why you DON'T want to use a grill brush with steel bristles). You can use something like pumice here.
What makes a good marinade? John tells us why it should be lower in sugar and gives us the tips on what flavors you might enjoy like lime juice, orange juice and why you need to use canned pineapple juice instead of fresh.
You can marinate chicken ideally at least 30 minutes, but also overnight. He also gives us tips on how to use the marinade afterwards (hint: you have to heat it).
Check out the first episode of Athletes in the Kitchen: How to Cook Fish here.
Be sure to subscribe wherever you get your podcasts!
Support the show (https://www.patreon.com/theenduranceedge)
Chris talks with Lee Welch, PT, DPT, OCS from The Running PTs to discuss how to choose the right running shoes.
Lee discusses the typical injuries from having improper shoes, which generally affect the muscles that control the body in the transverse plane. They includes things like shin splints, peroneal issues, knee pain, and more. He also talks about the different foot types and how they may need more support.
He mentions the importance of having your feet be resilient. Having said that, he talks about the purpose of orthotics, like Superfeet, which are often used to control pronation. But certain people need a different kind of insert like a wedge or cutout depending on their issue, which is where the expertise of a PT comes in.
Other things Lee addresses:
- Is pronation healthy?
- What is heel toe drop, a shank and a rocker bottom?
- What happens when you transition a runner from a regular shoe to a minimalist shoe? Do runners tend to revert back to old habits?
- What is continuous v block feedback and how can they help you run better?
- How foam has changed over the years, like with maximalist shoes like Hoka, and can they help older runners or people with arthritis?
- Why calf strains are common in men over 40 years old.
- How to deal with changes in running shoes, especially when you get really comfortable and happy in a model you love and how to transition to a new running shoe model.
- How to gain confidence as a runner through PT, coaching, video or other feedback or mindfulness techniques.
- Should you wear racing shoes JUST for racing?
- Why running in different shoes is good.
- Beyond the 300-500 mile "rule" for getting new shoes, why you should be inspecting both your outsole and midsole and the key TIP to know when your shoes need to be replaced.
Listen to our first episode with Lee Welch, with our original host Michael, on How to Improve Your Run Form and Running Economy here.
Yes, there really is a flip flop run!
Here's his take home tips:
--->Lots of injuries can be prevented by getting your form checked, so go see Lee (insurance will cover 2D gait analysis!) and LEARN about yourself. With that knowledge about you as a runner, try different shoes!
Please support our local running stores for a shoe fit including Feet Fleet Raleigh, Bull City Running, Inside Out Sports, Pace Yourself Run Co and Runologie.
Lee and his team specializes in treating the lower extremity, including running and overuse injuries. He also does some pretty amazing 2D and 3D gait analysis.
They have a special going right now for their 3D running gait analysis (currently $175--usually $350--WHAT?!?! that's with 50+ graphs, along with follow up with form changes and exercises from Lee), so be sure to contact them to learn more! Email info@therunningpts.com to schedule your appointment.
Support the show (https://www.patreon.com/theenduranceedge)
Coach Chris Newport talks with Vincent Bounds, owner of Myology Sports Massage to see how athletes can best use massage and bodywork to recover.
They have a unique business model for massage and bodywork. Instead of having a brick and mortar location, they go to other gyms and facilities throughout the Triangle and Greensboro to better meet athletes where they are.
Don't expect any pan flutes or sheet magic. They do sports and movement based bodywork, where athletes come clothed in order to get optimal joint mobility.
Vincent describes how often an athlete needs to get bodywork. Generally, he says that most athletes do well getting bodywork about every 4-6 weeks, but it may need more or less based on their goals and where they are in their training. Your bodywork should follow your periodized training program, increasing with more training volume and intensity.
- Learn how stress can affect how your bodywork, why building tensegrity is important and why bodywork shouldn't hurt in order to be effective.
- Hear Vincent's philosophy on teaching athletes how to properly use self-care tools so they use them more effectively. For example, learn which percussion guns are better quality, like Theragun or Hyperice, and which ones are not worth your money.
- Learn how foam rolling can be the most successful (hint: it's not all about lounging around, but pinning and focusing on small areas).
- For pre-workout, focus on stimulating blood flow by articulating joints that will be used for the workout, know what to avoid and why some athletes can get away with less warm up then others.
- Learn what muscle is an "upper body killer" and how this may affect your streamline position as well as your seated posture, especially when you're working from home.
- While he would love to say that bodywork replaces athletes self care like stretching, yoga or foam rolling, Vincent says why bodywork is NOT a replacement.
Here's Vincent's main tips for you to take home:
- Don't be afraid to ask questions so you can be the most informed about what tools, techniques and movements are best for your performance and recovery.
- Warm up, cool down and be sure to get your bodywork!
Book a massage with Myology here: http://myologysportsmassage.com/
Want to work with us for coaching, nutrition or testing?
Book a free consult here.
Follow us:
Instagram: @TheEnduranceEdge
Facebook: @theenduranceedge
Instagram: @CoachChris_RD
Instagram: @MyologySportsMassage
Facebook: @MyologySportsMassageTherapy
Have a guest or topic you want covered on the Find Your Edge podcast? Let us know!
Contact us and let us know!
Want Some Free Swag? Leave us a review!
We’re giving away free Endurance Edge swag (T-shirts, hats, and more!). Here’s how you can enter to win:
- Head on over and leave us a review on Apple Podcast
- Screenshot your review and email it to
Support the show (https://www.patreon.com/theenduranceedge)
Join Dietitian Chris Newport as she talks with Sam Ratto, owner of Videri Chocolate Factory in downtown Raleigh.
While he may not say it (nor will you find it on his website), Sam's renowned as one of the best chocolatier's in the nation. And for good reason: he's CRAZY passionate about everything chocolate, including how it's grown, shipped, roasted, grinded, and more.
Raised by farmers, then getting into golf and the skateboarding industry, Sam may seem like an unlikely person to get into making chocolate. But when you hear his story about a child with an allergy who cried in his store because he could finally taste chocolate without a reaction, you'll understand why he does it.
- Learn why Videri Chocolate Factory in downtown Raleigh should be one of the first places you visit once the pandemic eases.
- Hear all about how chocolate is made and how his chocolate is different than the stuff at the grocery store.
- Listen to Sam's journey into fitness, with the help of local gyms Raleigh Strength and Madabolic.
- Learn how Sam lost 60 pounds by "building memories and experiences" rather than starving himself (in fact, he eats over 1/2 cup of cocoa nibs per day!).
We're proud to support Videri Chocolate Factory (local businesses supporting local businesses!) by using their delicious dairy-free, gluten-free dark chocolate pieces in our famous protein bites for The Fueling Edge. Order a box today...you won't regret it!
Be sure to get your Valentine's orders at Videri Chocolate Factory in ASAP!
Support the show (https://www.patreon.com/theenduranceedge)
Welcome to episode 1 of our Athletes in the Kitchen Series with Chef John Kolar, Culinary Development Chef at The Fueling Edge, our healthy meal service in Cary, NC!
We'll be dropping a new episode the first Tuesday of every month focusing on different ways of helping athletes and busy professionals purchase, prepare and cook delicious, healthy and high-performance meals and snacks.
First, meet Chef John and hear about his journey from a dishwasher to going to French Classical Culinary School to cooking healthy food at Apple, Inc and for several renowned chefs. We're pretty lucky to have him on our team creating healthy dishes (if you haven't tried his Smokey Chili yet, you need to get it!).
In today's episode, we talk about how to get more omega-3 fatty acids in our diet via fish like salmon, cod and tuna.
-->Learn why frozen fish is not a bad thing and why you should speak with your fish monger or butcher (and why they want to talk to you!)
-->Learn how to store fish properly (this tip is great!) and how to avoid common cooking mistakes
-->Learn what that "white gunk" is when cooking salmon and how you can cook your fish to look "prettier" and more visually appealing
-->Learn how to cook fish in the oven, on the stovetop or on the grill and why your heat is critical
-->Learn how to tell when your fish is cooked properly
-->Chef John shares his favorite seasonings for salmon (hint: he gives a brine recipe)
-->Learn why simple is sometimes better
-->Chef John recommends some places to purchase fish (it's not as exotic as you might assume)
-->John talks about his favorite way to cook fish (hint: it involves tuna) and the "west coast" ways of eating his favorite vegetable
(Please forgive John's audio! Next time, we'll be recording in a socially-distanced studio to get better audio)
Want to work with us for coaching, nutrition or testing?
Book a free consult here.
Follow us:
Instagram @TheEnduranceEdge
Facebook @theenduranceedge
Instagram @TheFuelingEdge
Facebook @thefuelingedge
Have a guest or topic you want covered on the Find Your Edge podcast? Let us know!
Contact us and let us know!
Want to try our healthy, fresh and delicious real food for athletes?
Check out The Fueling Edge here.
Want Some Free Swag? Leave us a review!
We’re giving away free Endurance Edge swag (T-shirts, hats, and more!). Here’s how you can enter to win:
- Head on over and leave us a review on Apple Podcast
- Screenshot your review and email it to info@theenduranceedge.com
Support the show (https://www.patreon.com/theenduranceedge)
In Chris' first episode as the NEW Find Your Edge podcast host, she sits down with the "old" host Michael Raynor, now the service manager, mechanic and buyer at Inside Out Sports in Cary. The bike industry and racing has changed since the pandemic. With that, we discuss 5 key ways that triathletes (or any cyclists) can keep their bike(s) race ready considering some of the potential limitations.
Here's some other lube options from Inside Out Sports
Global Cycling Network (an excellent resource, especially for their YouTube videos!)
Don't put off your bike maintenance! Parts are very difficult to get right now, and service is backed up. So be sure you get your bike in 3-4 weeks before you race. Email Michael from Inside Out Sports to schedule service or request gear: raynor@insideoutsports.com
Want to work with us for coaching, nutrition or testing?
Book a free consult here.
Follow us!
Instagram @TheEnduranceEdge, Facebook @theenduranceedge
Instagram @TheFuelingEdge, Facebook @thefuelingedge
Have a guest or topic you want covered on the Find Your Edge podcast? Let us know!
Contact us and let us know!
Want to try our healthy, fresh and delicious real food for athletes?
Check out The Fueling Edge here.
Support the show (https://www.patreon.com/theenduranceedge)
This week, Michael sits down with another Humans of Steel participant and finisher, Mary Wangen, to talk about her journey to triathlon, her role in helping to create Humans of Steel, her race day experience, and if she'd participate in another Humans of Steel race. This final installment of the Humans of Steel series provides interesting perspective as we hopefully approach a new race season. If you're tentatively planning your 2021 season and want to have a back up plan in case your race(s) get cancelled, check out our full Humans of Steel series!
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week, Michael sits down with Sarah Heckler, registered dietitian at The Endurance Edge, sports nutritionist, and youth athlete guru, to chat about common mistakes youth athletes make with their fueling, strategies to overcome these mistakes, and ways youth athletes can set themselves up for lifetime success.
You can find the Performance Plates blog that Sarah references here.
Interested in working with us? You can book your free discovery session here.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
Happy New Year! This week, Michael sits down with the other dietitians of The Endurance Edge, Sarah Heckler and Chris Newport, to chat about some quick tips (and make the discussion slightly less quick) and key strategies you can use to crush your 2021 Goals. If you're starting 2021 with goals you want to accomplish (health, fitness, or otherwise) or habits you want to change/build, then this is the episode for you!
Bonus reading list to help you crush those goals:
The Power of Habit by Charles Duhigg
Atomic Habits by James Clear
Interested in working with us? You can book your free discovery session here.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week Michael sits down with the other dietitians of The Endurance Edge, Chris Newport & Sarah Heckler, to talk about what nutrients they focus on getting after a workout and their favorite seasonal post-workout snacks and meals, with only a slight detour to talk about our favorite holiday treats. If you're an athlete looking to mix it up and get some fresh post-workout meal and snack ideas for these colder months, then this one's for you.
Wanting to make some easy protein pancakes? You can find Sarah's recipe on our blog here.
Interested in working with us? You can book your free discovery session here.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week Michael sits down with Josh Cole, an accomplished athlete of The Endurance Edge, participant of Humans of Steel, and route planning extraordinaire for both the bike and run portions of Humans of Steel. Josh and Michael talk about everything that goes into planning a course for a triathlon, all of the considerations, and the importance of contingencies. If you're an athlete wanting to plan your own mock race or learn some key tips for planning your routes for your training rides or runs, this is the episode for you.
Interested in working with us? You can book your free discovery session here.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week, Michael sits down with Alex Lawson, one of The Endurance Edge coaching clients to discuss his experience helping to put together and race Humans of Steel. If you haven't already, listen to Episode 29: Humans of Steel Part 1 for a little extra context on why and how this race was born. Michael and Alex talk about the naming of the race, how it went, unique challenges associated with an informal race, and what it was like having Humans of Steel be your first full-Ironman distance race. Grab your favorite beverage and crank up the volume, because you'll want to hear part 2 in this series of how a handful of athletes got creative to salvage their 2020 race season!
Conveniently, and entirely unplanned, this episode is launching on Alex's birthday, so happy birthday, Alex!
Interested in working with us? You can book your free discovery session here.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week Michael sits down with Chris Newport, owner and head coach at The Endurance Edge for Part 1 of this mini-series to get the background on the unofficial, underground Humans of Steel race assembled by Coach Chris and a handful of her athletes in response to the cancellation of virtually all races in 2020. If you want to hear how a few resourceful athletes salvaged their 2020 season with a race they assembled themselves, then you won't want to miss this one.
Interested in working with us? You can book your free discovery session here.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week Michael sits down with Sarah Heckler & Chris Newport, the other dietitians at The Endurance Edge, for a quick chat about actionable strategies you can use to stay on track with your nutrition goals (no matter what they are) during holidays. If you want to make sure you keep making progress towards your nutrition and fitness goals this holiday season, this is the episode for you.
Interested in working with us? You can book your free discovery session here.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week Michael sits down with Sarah Heckler, MS, RD/LDN, CISSN, one of the dietitians and sports nutritionists at The Endurance Edge to talk about weight for athletes. They chat about weight, how it can impact performance, how much weight to give it (pun intended), and how it can be more or less important for different sports. If you're an athlete always trying to reach your "race weight" or wondering how important your weight is for performance, then you won't want to miss this one.
Interested in working with us? You can book your free discovery session here.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week Michael sits down with Stephanie Sullivan, exercise physiologist at The Endurance Edge, to chat about (and simplify) VO2 Max testing, metabolic testing, lactate threshold, anaerobic threshold, and field testing (like FTP tests) and what these things tell an athlete and how they can apply them. If you're an athlete wondering if you should invest in VO2 max and metabolic testing, you won't want to miss this one.
Interested in working with us? You can book your free discovery session here.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week Michael sits down solo for a new series of quick tips. These will be shorter episodes on hot topics targeted at bringing actionable information in a quick, easy-to-digest, easy-to-apply format. In response to recent questions, this week Michael talks about some of his biggest tips for simplifying nutrition to a few key strategies that athletes and non-athletes can implement to have the biggest impact on their health and performance.
Interested in working with us? You can book your free discovery session here.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week, Michael sits down with Chris Newport, MS, RD, LDN, EP-C, CLT, CISSN and Sarah Heckler, MS, RD, LDN, CISSN, the other dietitians of The Endurance Edge to chat about habits, how long-term success with your goals may depend on them, and how we can leverage habits to help us change our behaviors.
Interested in learning more about habits, check out these books:
The Power of Habit by Charles Duhigg
Atomic Habits by James Clear
Interested in working with us? You can book your free discovery session here.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge @coachchrisrd @heckler_dietitian
Support the show (https://www.patreon.com/theenduranceedge)
This week, Michael sits down with Tim and Dani, the creators of Original Strength and owners of the Original Strength Institute, a training facility where movement and life come together to build strong, happy minds and able bodies. They chat about the Original Strength method, who can benefit from it, and how to hit reset on your life and training.
Learn more about Original Strength at: www.OriginalStrength.net
Learn more about the Original Strength Institute at: www.OriginalStrengthInstitute.com
Check them out on IG: @Original_Strength @OSInstituteFV
Tim & Dani were incredibly kind and are offering podcast listeners $20 off their Unlock Your Body course using code "ENDURANCEEDGE", so definitely go check that out.
If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
Happy International Coffee Day!! In honor of this momentous occasion, this week Michael sits down with Lee Pike from Larry's Coffee to talk about one of his biggest passions--coffee! Michael and Lee chat about the basics of coffee, what makes a great coffee, what sets Larry's Coffee apart (including their focus on sustainability), a few easy things you can do to up your coffee game, and Michael even throws in some interesting stats about coffee for health and performance. If you're thinking about starting to drink coffee, an avid coffee drinker looking to up your coffee game, or an athlete looking for another way to improve your performance, this is the episode for you.
You can learn more about Larry's Coffee at: www.LarrysCoffee.com
Follow them on IG: @LarrysCoffee
Special deal for listeners of the podcast, if you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
September is the unofficial anniversary of The Endurance Edge's opening, so this week Michael sits down with Chris Newport, the owner of The Endurance Edge (aka his boss), to talk about how The Endurance Edge came to be, why we exist, and how we're striving to build a community of passionate endurance athletes.
Check out what Chris is up to on IG: @CoachChrisRD
Special deal for listeners of the podcast, if you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week Michael sits down to talk about alcohol and how it can fit into a healthy and athletic lifestyle. If you're an athlete and you've been wondering about if alcohol is okay or not, and how it can fit into your diet and training, then this is the episode for you.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week Michael sits down with Cid Cardoso Jr, the owner of Inside-Out Sports and an extremely talented lifetime triathlete and endurance athlete, to talk about how to embrace endurance sports for a life time. Cid has been a high level athlete for the last 35 years, competing in 32 full Ironman triathlons, Race Across America (RAAM) twice, and countless other triathlons, running races, and bike races. Cid and Michael talk about how to continue having fun in your endurance sport for decades, how to prioritize your training, and how to stay injury and burnout free all while staying extremely fit. If you're an endurance athlete trying to figure out how to incorporate your sport into your life for the rest of your life, then you won't want to miss this one.
Check out Inside-Out Sports at: www.InsideOutSports.com
Follow them on Instagram @InsideOutSports and Facebook
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
Michael sits down with Dr. Todd Dent, doctor of chiropractic, owner of Doc's Spine and Sports Medicine, and an avid triathlete. Dr. Dent takes a holistic approach to healthcare and he and Michael dive into chiropractic, how it can benefit athletes, ways you can easily fix posture, positivity, and how to overhaul your social media to consume more positive media. If you're an athlete wondering about if a chiropractor can fit into your training routine, this episode is for you.
You can learn more about Dr. Dent and Doc's Spine & Sports Medicine at: www.DocsSpineAndSportsMed.com
Check Dr. Dent out on Facebook and Instagram.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week, Michael sits down with Lee Welch, PT, DPT, OCS from The Running PTs to talk about the basics of run form, and how to improve your form to maximize running economy and help prevent injury. Lee is a physical therapist specializing in lower extremities and running injuries, and he has a wealth of knowledge and experience treating runners and triathletes. If you've been wondering about how to improve your running form to be a more efficient runner and reduce your risk of injury, then you won't want to miss this episode!
You can learn more about The Running PTs and Lee Welch at www.TheRunningPTs.com
Check out The Running PTs YouTube Channel for TONS of great exercises to help improve your running.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week Michael sits down with Sarah Heckler, dietitian at The Endurance Edge and manager of The Fueling Edge meal service to talk about how they approach meal planning, grocery shopping, meal prepping, and the concept of cheat meals and the 80/20 rule. If you're wondering about how to meal plan and wanting to up your meal planning game, Michael and Sarah share key tips for how to easily plan your meals, how to navigate the grocery store, and how to meal prep easily.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week Michael sits down with Brooks Bell, an entrepreneur, triathlete, and cancer survivor to talk about her cancer journey, how she overhauled her life, how she found her way to triathlon, some pretty startling statistics about colon cancer, and why you should consider getting a colonoscopy.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
As summer starts to heat up, Michael sits down with Chris Newport, owner and head dietitian at The Endurance Edge, to talk about sweat. You'll learn why fluid & electrolyte replacement is important, how getting the wrong amount of fluid or electrolytes can affect you, and how you can use pantyhose to keep cool while working out (and other ways to cool off).
Want to do a sweat test from the comfort of your own home/training routes? Order your mail away sweat kit here and use code PODCAST to get a free hat of your choice.
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week, Michael sits down with Ben Turits of The Endurance Collective to talk about bike racing, giving back to the sport, areas of training that athletes are neglecting, and how everyone benefits from collaboration.
Check out The Endurance Collective at: www.TheEnduranceCollective.com and check them out on IG: @TheEnduranceCollective
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
This week, Michael sits down with Sam Montclair, an extremely talented runner, who is also the On Running tech rep for the Southeast, to talk about how Sam got into racing marathons, how COVID has affected his training and racing, how he's benefited from sweat testing, metabolic testing, and The Fueling Edge, and Sam tells us all about On Running shoes and what the deal is with the funky "cloud pods."
Check out On Running shoes here.
Interested in sweat testing on your own schedule and from the comfort of your own home/your normal running routes? Check out our mail-away sweat test here!
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
Michael sits down with Dr. Jennifer Stromberg of Carolina Family Practice and Sports Medicine to talk about sleep, why it's important for everybody but especially important for athletes, ways to improve sleep, how wearable devices (like Garmin watches and Whoop strap) can fit into the equation, and ways to navigate loss of sleep experiences around traveling and races.
Check out Carolina Family Practice & Sports Medicine here: https://cfpsm.com/
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
Grab your favorite beverage and buckle up as I sit down with Sheri Lawler, licensed and board certified massage therapist to cut through the myths surrounding massage and self-care and get to the bottom of massage & bodywork for athletes. Expect to walk away with what you can do or add to your routine to help keep your body healthy and prevent or manage injuries.
Check Sheri out on IG: @SheriLawlersSportsMT
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
Michael sits down with Bill Scott, owner of Set Up Events to talk about how triathlon has changed over the years, where he thinks racing is headed (post-COVID of course), how smaller race organizers can compete with major organizers like Ironman, and TriHabitat--an endurance sports park that's a dream facility for endurance athletes. You won't want to miss this episode.
Check out Set Up Events & their race calendar at: www.setupevents.com
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
In this episode, Michael sits down with sports psychologist Brian Wade to talk about sports psychology, what athletes can expect to get out of working with a sports psychologist, how athletes can overcome challenges and barriers to reach their peak performance, and how all of this fits in with the COVID-19 pandemic.
Follow Brian on IG @_brianwade & Twitter @_brianwade
Interested in a session with Brian? Schedule your sports psych session here: https://theenduranceedge.pike13.com/categories/48322
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
Michael sits down with Jason Biggs, one of the owners of FS Series -- a race management company based in Raleigh, NC. Michael and Jason talk about triathlon, everything that goes into managing a race, what makes FS Series different from other race companies, and where Jason sees the future of racing going post-COVID pandemic. Grab your favorite beverage, kick back, and enjoy!
Connect with Jason on IG: @jasonbiggs11
Check out FS Series and their races: www.fsseries.com
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)
In this episode I sit down with Sarah Heckler, Registered Dietitian, sports nutritionist, and manager of The Fueling Edge--a custom-portioned meal service that tailors meals to the each client's needs. We get into how the meal service came to be, how The Fueling Edge develops meals, how getting meals from a meal service can help your performance, and what's next for The Fueling Edge.
Check out The Fueling Edge at: www.TheFuelingEdge.com and on IG @TheFuelingEdge
Learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd
Support the show (https://www.patreon.com/theenduranceedge)
I sit down with Chris Newport, Registered Dietitian, sports nutritionist, and owner of The Endurance Edge and Sarah Heckler, Registered Dietitian and sports nutritionist at The Endurance Edge and manager of The Fueling Edge meal service. We chat about how we all got into sports nutrition, how we met, why we love what we do, and just generally shoot the shit. Grab your favorite beverage and buckle up for a great chat that mostly stays on topic.
YouTube video of Sarah & Chris' trip to Florida: https://youtu.be/tqIZqlpocmE
Blog about Chris and Sarah's Florida trip: https://www.theenduranceedge.com/2018/06/protein-creatine-and-muscle-issn-conference-recap/
You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com
Check out our custom-portioned meal service at www.TheFuelingEdge.com
Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge
Support the show (https://www.patreon.com/theenduranceedge)