The TriDot Triathlon Podcast

40 Episodes
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By: TriDot Triathlon Training, Andrew the Average Triathlete

This is The TriDot Podcast! We are here to educate, inspire, and entertain. We’ll talk all things triathlon, swim, bike, run, nutrition, recovery, & strength training, with expert coaches and special guests. So whether you are a triathlete training for a sprint, olympic, or IRONMAN event. Join the conversation, and let's improve together.

Easier Said Than Run: Choosing the Right Shoes
#121
Last Monday at 10:00 AM

With so many running shoes on the market, how do you select the right shoe for you? On today's episode, host Andrew Harley is joined by Thomas Neuberger and Meaghan Murray, leaders of Believe in the Run. For over ten years, Believe in the Run has provided their readers with straightforward write-ups and engaging video reviews. Their goal is to provide detailed information to guide your next gear choice by spelling out both the nerdy shoe specs, and sharing a "hands-on" experience for all the most popular shoes on the market. Listen in as Thomas and Meaghan describe the shoe...


Preventing & Treating Triathlon Injuries: Above the Waist
#120
01/10/2022

With all the swimming, biking, running, stretching, and lifting you do to train for a multi-sport lifestyle, you put your body through A LOT! Chances are you've dealt with an unpleasant ache or pain. Today's episode is part two in a three-part series covering injury prevention for various portions of your body. In part two, Dr. B.J. Leeper provides an injury-prevention-focused anatomy lesson on a triathlete's upper body! Learn to prevent and treat "swimmer's shoulder," nerve compression in the arms and hands (cyclist's palsy), neck and back pain in your aero position, and more.


19 Tips to Transform Your Triathlon Training
#119
01/03/2022

Your best triathlon season awaits! On today's episode, coaches John Mayfield and Elizabeth James provide 19 tips to help you make the most of your training sessions and prepare for race day. This episode is packed with practical information to help you maximize your fitness gains, skills, and enjoyment of the sport. From race-day skills to strength training, nutrition, mental training and training quality, this episode has information for everyone! As you begin a new year, use these tips for your best season yet!


The TriDot Podcast's Best of 2021
#118
12/27/2021

Join coaches John Mayfield, Elizabeth James, Matt Bach, Jeff Raines, and host Andrew Harley, as they reflect on some of their favorite TriDot Podcast episodes from the past year. Revisit the year's top coaching tips, highlights from key episodes, and special moments with guests of the show. Whether you're a first-time listener or long-time subscriber, there's a piece of advice in here for you! Find out which episodes the coaches say deserve a second listen!


Learning from IRONMAN: Reflections from First-Time Finishers
#117
12/20/2021

Many triathletes say that they've "learned a lot" while training for an IRONMAN. But what exactly did they learn? On today's episode, host Andrew Harley interviews two athletes who belong to the IRONMAN class of 2021. Why did they choose to race the 140.6 distance, and how did they choose which event they wanted to complete? What did the physical and mental preparations teach them? Is there anything they would have done differently? What wisdom would they pass along for others considering the full distance? What lessons from IRONMAN can be applied to other areas of your life? Don't miss the reflections...


Mastering the Stamina-Endurance Misnomer
#116
12/13/2021

Triathletes are often referred to as "endurance athletes." But is it endurance that we build during training? Or is it stamina? The terms stamina and endurance have been commonly, but mistakenly, used interchangeably. Join coaches John Mayfield and Jeff Raines as they explain the difference between stamina and endurance. Jeff and John also discuss how to build stamina, how to build endurance, and what is most appropriate for you given your background and upcoming race distance. Enter your next race build with confidence and a better understanding of the physiological adaptations that come from endurance or stamina building. Huge thanks...


Planning Your Perfect Race Season
#115
12/06/2021

How can you keep your training up when the temperatures go down? On today's episode, our northernmost coaches Matt Bach and B.J. Leeper provide cold weather training tips. How will the cold impact your ability to train? What should you wear? What happens to you biologically when training in frigid temperatures? Should your hydration strategy change in the winter time? Matt and B.J. answer all of this and more! Listen in to learn how to safely and successfully navigate colder conditions. Huge thanks to Precision Hydration for partnering with us on this episode. To learn more about Precision...


Feel the Brrrr: Tips for Training in the Cold
#114
11/29/2021

How can you keep your training up when the temperatures go down? On today's episode, our northernmost coaches Matt Bach and B.J. Leeper provide cold weather training tips. How will the cold impact your ability to train? What should you wear? What happens to you biologically when training in frigid temperatures? Should your hydration strategy change in the winter time? Matt and B.J. answer all of this and more! Listen in to learn how to safely and successfully navigate colder conditions. Interested in TriDot's PreSeason Project? Visit TriDot.com/psp to learn more and submit your application.


Don't Let a DNF Defeat You
#113
11/22/2021

Did Not Finish; DNF. This acronym is hard to accept after months, maybe even years, of preparation. But sometimes the weather, the course, or your body doesn't cooperate on race day, leaving you short of the finish line. Join coaches John Mayfield and Joanna Nami as they discuss dealing with a DNF. Today's episode covers possible reasons for a DNF, the emotions involved, how to evaluate the situation, and most importantly, how to move forward. Huge thanks to UCAN for partnering with us on this episode. Tap into the power of UCAN to do more this holiday season. Board certified...


Going Aero Without Going Broke
#112
11/15/2021

Watts it Worth? On this episode, TriDot coaches Matt Bach and John Mayfield discuss bike upgrades. Should you purchase an oversized pulley wheel system? Race with a waxed chain? Buy or rent race wheels? Select different tires? Matt and John offer insight into these purchasing decisions by measuring items in terms of watts saved per dollar. Learn what bike upgrades provide the most bang for your buck so you can go aero without going broke! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.c...


Drills for Swim Domination
#111
11/08/2021

Should you incorporate swim drills into your training? If so, which drills and how often? In this episode, coaches Elizabeth James and Jeff Raines drill down on swim drills. In a discipline where technique trumps fitness, learn how to identify areas of improvement and implement drills to improve your efficiency in the water. Elizabeth and Jeff overview the purpose of drills, how to use pool tools for your best execution, and break down some of the most common technique issues triathletes face. Listen in to start drilling your way to your best swim performance! Huge thanks to Precision Hydration for...


Podcast Takeover - Andrew Harley, You Are An IRONMAN
#110
11/01/2021

For the first time in TriDot Podcast history, we have a podcast takeover! John Mayfield and Elizabeth James serve as your hosts, while Andrew, "The Captain of the Middle of the Pack," is put in the guest seat to share all about his first IRONMAN. What started as a few months of preparation turned into years of training due to cancellations and deferrals, but his moment finally arrived! In celebration of that finish line at IRONMAN Waco, we've moved the host to the hot seat for a race recap like no other.


Revisiting TriDot's Preseason Project: How Athletes Helped Revolutionize Triathlon Training
#109
10/25/2021

Since its origin in 2011, The Preseason Project has been a powerful triathlon training research environment and a catalyst for continuous improvement and innovation. The participating athletes themselves have made this possible. Training data and direct feedback from more than 15,000 triathletes has driven significant measurable improvements over industry norms in training efficiency, race results, and overall athlete experience. This has fundamentally changed how athletes train and how coaches coach. Today we look back on the history of the Preseason Project and the milestone findings, results, and events that have defined its continuing influence on triathlon industry. Huge thanks to deltaG for...


Preventing & Treating Triathlon Injuries: It’s Leg Day
#108
10/18/2021

With all the swimming, biking, running, stretching, and lifting you do to train for a multi-sport lifestyle, you put your body through A LOT! Chances are you've dealt with an unpleasant ache or pain. Today's episode is part one in a three-part series covering injury prevention for various portions of your body. In part one, Dr. B.J. Leeper provides an injury-prevention-focused anatomy lesson on a triathlete's legs! Learn to prevent and treat shin splints, plantar fasciitis, IT Band Syndrome, knee pain, and more.


RemoteRacing: Real Racing. Real Results.
#107
10/11/2021

Huge thanks to deltaG for partnering with us on this episode. 

To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com​ and use code TRIDOT20 for 20% off your order.  On their site you can:

1. Learn more about fueling with deltaG ketone products.

2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries.

3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.


Learning From the Pros: Things to Emulate, and Things We Shouldn’t
#106
10/04/2021

With more live race coverage, social media posts, and YouTube channels, you have better access to the lives and training secrets of pro triathletes than ever before. And while there are many things you can take from the tri life of the pros and apply to your own training and racing, there are other things that you shouldn't adopt. On today's episode, Ironman Champion Matt Bach and Pro Triathlete Elizabeth James discuss what things you should and shouldn't emulate. Listen in as they discuss racing at the elite level and the similarities and differences for training and racing that can...


Data iQ: Why Quality Data Matters
#105
09/27/2021

Data iQ™ (Input Quality) is a proprietary metric that reflects the quality of data you provide to TriDot to optimize your training program. Higher quality data input means higher quality outputs—analysis, predictions, optimization—that lead to better results for you. On today's episode, TriDot engineer, Cory Gackenheimer, and TriDot coach, John Mayfield, discuss how your data quality impacts your training, how to improve your Data iQ, and how your best results are made possible when you take steps to improve your Data iQ. Huge thanks to deltaG and Precision Hydration for partnering with us on this episode. To learn more a...


Triathlon Rocket Fuel: Understanding Ketone Esters
#104
09/20/2021

"Ketone esters are on the very short list of athletic supplements that actually work and are backed by science." - Dr. Krista Austin What is a Ketone? How can using Ketone Esters benefit your athletic performance? How do they relate to ketosis or the "keto diet"? Are they different from ketone salts? On today's episode, Professor Kieran Clarke, creator of the Oxford Ketone Ester, is joined by nutritional expert, Dr. Krista Austin, to answer these questions and many more. Through an engaging conversation about sports performance and fueling strategies, Professor Clarke and Dr. Austin explain how to leverage Ketones in...


Metrics That Matter (And Those That Don't)
#103
09/13/2021

Triathlon is a data-rich sport. But with so much data available, it can be difficult to discern what information is helpful, and what is just noise. On today's episode, coaches John Mayfield and Jeff Raines cover all of the training terms and metrics you need to know to properly analyze your workout. Learn how descriptive data presents opportunities to reflect on the execution of your training session, and what metrics truly matter. John and Jeff also cover setting up your training devices to see specific metrics during your sessions to get the most helpful real-time feedback. Huge thanks to deltaG...


Escaping Alcatraz with 32x Escapee Eric Gilsenan
#102
09/06/2021

The Escape from Alcatraz Triathlon is a bucket list race for triathletes around the world. It has a famous start, a unique course, and a picturesque destination location. From start to finish it is truly a one-of-a-kind race. In August 2021, the race celebrated its 40th anniversary of athletes swimming, biking, and running their way through San Francisco to Escape from Alcatraz Island. Today's episode guest, industry veteran Eric Gilsenan, has made more Escapes than anyone else with 32 successful Escapes from Alcatraz. Listen in as Eric shares stories, describes his experiences, and prepares you to perform your best if you decide...


Crafting Your Race-Day Hydration Plan
#101
08/30/2021

You know how important it is to stay hydrated in training and racing. So on today's episode, Sports Scientist Andy Blow from Precision Hydration returns to the show to help you craft a race day hydration plan. Precision Hydration has studied the hard-earned sweat of thousands of athletes all so YOU can properly hydrate your way through that next event. Learn how to strategize for your sweat rate, sodium levels, race distance, race weather, and more! In this episode… - Warmup: What Olympic sport do you wish you could be world class at? (2:28) - Main Set: Crafting a Race Day Hy...


Your Questions Answered: Conquering Hilly Courses, Bike Fit, Goal Setting & More
#100
08/23/2021

We're celebrating episode 100 with our coaches answering your questions! TriDot coaches John Mayfield, Elizabeth James, Jeff Raines, and Matt Bach are in the hot seat on this round-robin, rapid-fire episode! Learn how to conquer a hilly course and better train your aero position. Pick up tips for exercising in cold, snowy, or icy weather, and hear what to expect during a bike fitting. Listen in as the coaches talk about goal setting, and hear commentary on Andrew's coffee-drinking habits. Huge thanks to Precision Hydration for partnering with us on this episode. To learn more about Precision Hydration head to precisionhydration...


21 Time-Tested Running Tips
#99
08/16/2021

Make the most of your running miles! On today's episode, coaches Matt Bach and Elizabeth James provide 21 running tips for improving your times, and your experience, as a runner. Matt and Elizabeth cover running mechanics, equipment, fueling, race day tips and more! This episode is packed with practical information like when to buy a new pair of shoes, what to wear (and what to avoid), and how to pace properly. Start using these tips on your very next session and you might even find yourself loving the run!


The Hurt Locker: Why Athletes Feel Pain
#98
08/09/2021

What is pain? What is happening in our body that causes us to feel it? Can you tangibly improve your pain tolerance? Should you? On this episode, Dr. B.J. Leeper, physical therapist and TriDot coach, answers these questions, and more! Listen in as host Andrew Harley, coach Matt Bach, and Dr. Leeper discuss the painful parts of training for, and competing in, triathlon events. Know when (and how) to push past the discomfort, and when to pull back before injury strikes.


20 Training Tips for a Better Bike Split
#97
08/02/2021

A better bike split awaits! On today's episode, coaches John Mayfield and Matt Bach provide 20 cycling tips to help you make the most of your training sessions and prepare for race day. John and Matt cover training metrics, pedal stroke, bike handling, positioning and more! This episode is packed with helpful information including everyday tips about ride safety and bike maintenance. Huge thanks to Precision Hydration for partnering with us on this episode. To learn more about Precision Hydration head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site you can: 1. Take the...


Into the Unknown: The Challenges of Xtreme Triathlons
#96
07/26/2021

With icy fjord swims, crew supported courses, and elevated mountain top finishes, Xtreme Triathlons are an adventurous take on the familiar swim, bike, and run race pattern. On today's episode, join two TriDot athletes who have embraced, and conquered, numerous Xtreme Triathlons. The athletes share their most memorable experiences and lessons from racing through challenging elements. Learn how to prepare for harsh environments, the importance of your race crew, and how to mentally persevere through rough patches on race day.


18 Tips to Supercharge Your Swim Sessions
#95
07/19/2021

Supercharge your swim sessions! On today's episode, coaches John Mayfield and Jeff Raines provide 18 swim tips to help you make the most of your training sessions and prepare for race day. John and Jeff cover pacing, stroke rate, pool sets, goggles and more! This episode is packed with helpful information including everyday tips about swim tools and protecting your hair and skin from the chlorine, and race-specific tips about wetsuits and open water venues.


Take on the Elements: Adapting to Adverse Weather on Race Day
#94
07/12/2021

Triathletes love obsessing over the weather forecast leading into race day. And for good reason! Weather conditions play a huge role in performance. While you can't control what Mother Nature serves you on race day, you can control how you manage the conditions, both physically and mentally. On this episode, coaches John Mayfield and Elizabeth James give you tips for handling heat, humidity, wind, thunderstorms, and chilly temperatures. They even discuss how you might turn awful weather into a competitive advantage on race day.


Revisiting Doing the RIGHT Training RIGHT
#93
07/05/2021

Reaching your performance potential requires getting the most out of your limited time and energy by doing the RIGHT training RIGHT. This doesn't happen by just "working hard" and putting in "more time." There are specific things you can do to ensure your training is the best quality possible and that you complete it in the most effective way. We'll discuss tips and tricks for getting the most value out of individual sessions, prioritizing sessions when life happens and you need to adapt your plans, recognizing training objectives for different types of sessions, avoiding the pitfalls that hinder your ability...


Behind the Scenes with an IRONMAN Race Director
#92
06/28/2021

Whether it’s a local sprint race, or a full IRONMAN, putting on a multi-sport event takes leadership, teamwork, and lots and lots of water, bananas, and energy gels! Logistical tasks like designing a good course, getting plans approved by the city, and recruiting volunteers don’t happen by accident. All the moving parts come together under the watchful eye of the Race Director. On today's episode, IRONMAN race director Greg Pennington joins host Andrew Harley and coach John Mayfield for a behind-the-scenes look at what it takes to create a magical race experience.


After the Finish Line: Post-Race Do's and Don'ts
#91
06/21/2021

You have diligently prepared to reach the finish line, but what comes after that? How should you navigate post-race eating? What are the primary methodologies for giving your muscles some recovery help? How long should you wait before you resume training? How can you overcome post-race blues? In this episode, TriDot’s John Mayfield and Matt Bach cover all that and more! Come learn all the post race do's and don’ts so you’re ready for what lies beyond your next finish line.


Navigating Day-to-Day Nutritional Choices
#90
06/14/2021

Even once you know what to eat, consuming the right calories at the right time isn't always feasible day-to-day. On today's episode, expert nutritionist Dr. Krista Austin goes "beyond the book" and offers insight for those tricky situations when quality nutrition isn't available. How do you navigate your best friend's birthday party, your company happy hour, or the next roadtrip? What can you do when staying with family or traveling internationally? Dr. Austin covers these scenarios and more! Listen in for practical advice for staying performance focused, with a little grace, no matter what calories are currently available!


Triathlon Travel: How to Arrive Race Ready
#89
06/07/2021

Arrive race ready no matter how far from home your race adventures take you! On this episode, coaches John Mayfield and Elizabeth James discuss mitigating the effects of travel on your race performance. The coaches outline pros and cons of driving v. flying to your event, share tips for booking your accommodations, and give recommendations for packing your gear. Don't let travel take away from the performance you've earned in training!


Drilling Down on Run Drills
#88
05/31/2021

Should you incorporate run drills into your training? If so, which drills and how often? In this episode, coaches Elizabeth James and Jeff Raines drill down on run drills. Learn how run drills help prepare the body for exercise, refine technique, and prevent injuries. Then get tips for executing specific plyometric drills, including recommendations for frequency and duration. Listen in to start drilling your way to increased run performance!


Defeating Dehydration: Perfecting Your Race-Day Strategy
#87
05/24/2021

Don't let dehydration hinder your race-day performance! On this episode, host Andrew Harley and coach Elizabeth James talk with Andy Blow, a Sports Scientist and expert in sweat, dehydration and cramping. As the founder of Precision Hydration, Andy works with athletes to determine their sweat rate and sodium concentration in their sweat. Listen in as Andy describes the sweat testing process, signs and dangers of both dehydration and over-hydration, and adjusting your hydration strategy for various environmental conditions.


Work, Family, and Fitness: Balancing Life with Tri Training
#86
05/17/2021

How do you balance hours of triathlon training with family time and work responsibilities? On this episode, coaches John Mayfield and Jeff Raines, both fathers of three children, share their experiences with racing triathlons while remaining devoted family men and dedicated employees. John and Jeff tell listeners the joy of sharing the sport with their family while also providing tips for training in a way that doesn't compromise important times with loved ones.


Performance & Nutrition: Making the Connection
#85
05/10/2021

Often referred to as the fourth discipline, it's no secret that nutrition is an important part of triathlon. On today's episode, expert sports nutritionist, Dr. Krista Austin explains the connection between your performance goals, body composition, and food consumption. Dr. Austin also weighs in on finding your race weight, metabolic factors based on race length, and periodization of macros for daily training. Learn how to achieve your optimal performance through a focused approach to your nutrition.


31 Race-Day, Time-Saving Tips
#84
05/03/2021


Capturing the Moment: An Interview with a Race-Day Photographer
#83
04/26/2021

Smile, you’re on race-day camera! In this episode, host Andrew Harley and coach John Mayfield are joined by sports photographer, Scott Flathouse. Scott shares his journey from an active competitor to getting behind the lens on course. Listen in as Scott, who has shot hundreds of race events from destination IRONMAN’s to neighborhood 5k’s, describes race day from the perspective of a photographer. Hear his tips for taking your best action shots on a day when there are no re-takes!


Pushing Past a Performance Plateau
#82
04/19/2021

What is a performance plateau? How can your prevent yourself from getting stuck in one? Join coaches John Mayfield and Elizabeth James as they discuss how to determine if you are plateauing, and if you are, what to do about it. Examine possible causes for a plateau in swimming, biking, or running performance and listen in as the coaches provide self-reflection prompts to help you identify areas to address in your training progress.