The TriDot Triathlon Podcast

Triathlon involves three sports and plenty of equipment, but that doesn’t mean you have to spend a fortune to be successful! Coaches Elizabeth James and Dan Caskie join the podcast to share how to thrive in triathlon on a budget. They break down what’s worth investing in, where you can save, and when renting or borrowing gear makes sense. From swim, bike, and run equipment to nutrition, this episode is packed with practical tips to help you thrive and get the most out of triathlon without breaking the bank!

Racing at the front of the pack in triathlon comes with its own unique challenges and rewards. Coach Will Usher gives us a sneak peek into the insights he shares with his elite athletes. Will discusses the importance of consistency in training and offers advice on optimizing every aspect of performance, from swim, bike, and run to strength, nutrition, and recovery. Whether you're chasing a podium or looking to take your performance to the next level, this episode offers valuable lessons from the elite side of triathlon.

If you're a diabetic triathlete, you know how important it is to listen to your body day to day. But what happens when you take on the unique demands of race day? Coach Tony Hampton and Taryn Richardson from the Triathlon Nutrition Academy join the podcast to discuss how athletes with diabetes can thrive in triathlon. Tony, who is diabetic himself, shares his personal experience and the guidance he gives his athletes, from managing blood sugar and dialing in nutrition to preparing for training and race day. They also discuss the importance of having a supportive care team and...

Some triathletes are striving for podiums, while others are focused on crossing the finish line. And then there are those in the middle of the pack! This week, we're focusing on how to thrive as a middle-of-the-pack triathlete and take your performance to the next level. Coach Ken Presutti joins the podcast to share the tips and strategies he uses with his athletes, including sport-specific training techniques to help maximize performance across swimming, cycling, and running. Ken also explains how setting smaller goals during a race and applying important training principles can help athletes perform at their best on...

How do you handle the pressure of an important race? What is an appropriate relationship with pre-race nerves? On today's episode, learn from champions who know how to cope with competing on the biggest stages: Mark Allen and Michellie Jones! Mark and Michellie identify common sources of pressure for a triathlete, suggest strategies for mental preparation, and offer advice for race day pressures. After a great discussion, don't miss Mark and Michellie's three best coaching tips for thriving during a pressure-filled race.

Some triathletes are striving for podiums, while others simply take a little longer to make their way around the course. This week, we're talking about how to thrive as a back-of-the-pack triathlete. Coach April Spilde joins the podcast to share the tips and strategies she gives her athletes, starting with one of the biggest challenges: meeting race-specific cutoff times. And just because you identify as a back-of-the-pack athlete does not mean longer-distance events are off the table. The biggest difference is understanding how to fuel and hydrate properly and preparing your body to perform in each discipline for a...

As a triathlete, you've probably dealt with your fair share of aches, niggles, and injuries. But being injury-prone doesn't mean you can't succeed, it may just mean giving your body a little extra attention. This week, Dr. B.J. Leeper joins the podcast to share strategies for staying healthy and continuing to train when injuries seem to be a recurring challenge. B.J. breaks down common injuries, how everyday mistakes can contribute to them, and how to tell the difference between normal discomfort and pain that means you should stop. We also discuss the importance of adapting your training...

Everyone started their triathlon journey somewhere, and thriving as a beginner is absolutely possible! With plenty of experience helping new athletes, including giving “beginner talks” at race packet pickups, Coach Elizabeth James knows what beginners should focus on now and what they can worry about later. And this week she's bringing her tips to the podcast. From the value of having a coach and structured training plan to practical tips for swimming, cycling, and running, Elizabeth covers it all. She also breaks down what equipment is worth investing in when you're starting out and what you can upgrade over time...

Do you have an unconventional schedule and still want to train and race to your maximum potential? Do you struggle to fit in training with travel? Can you still prioritize nutrition while on the road? Coaches April Spilde and Julie McPhilomy join host Vanessa Ronksley to share how they balance training, racing, and their social life with their non-traditional work schedules. From April's service in the Air Force to Julie's life in the sky as a flight attendant, they have each made it work while training for multiple distances, including IRONMAN. Whether it's early mornings, late nights, or listening...

Triathletes come to the sport from all kinds of backgrounds. Some discover it from scratch, while others bring years of experience in another discipline. For Coach Chris Navin, that foundation was cycling. In this episode, Chris shares how he found triathlon and how his background as a cyclist shaped his journey across all three disciplines. He breaks down the advantages and challenges that come with a cycling background, including how those strengths translated to swimming and running and where he had to adapt. Whether you're a lifelong cyclist or completely new to the sport, this episode is packed with...

Triathletes come to the sport from all kinds of backgrounds. Some discover it from scratch, while others bring years of experience in another discipline. For Coach Matt Bach, that foundation was running. In this episode, Matt shares how he found triathlon and how his background as a runner shaped his journey across all three disciplines. He breaks down the advantages and challenges that come with a running background, including how those strengths translated to swimming and cycling and where he had to adapt. Whether you're a lifelong runneror completely new to the sport, this episode is packed with practical...

Triathletes come to the sport from all kinds of backgrounds. Some discover it from scratch, while others bring years of experience in another discipline. For Coach Chris Navin, that foundation was cycling. In this episode, Chris shares how he found triathlon and how his background as a cyclist shaped his journey across all three disciplines. He breaks down the advantages and challenges that come with a cycling background, including how those strengths translated to swimming and running and where he had to adapt. Whether you're a lifelong cyclist or completely new to the sport, this episode is packed with...

You may know Flo as @desktotriathlete on Instagram, but her journey is about so much more than social media. In this special episode, Flo shares how she went from a complete beginner to qualifying for the IRONMAN 70.3 World Championship, all while training with TriDot under the guidance of Coach Will Usher. Flo and Will join Andrew to talk about setting ambitious goals, what it took to achieve them, and how data-driven training and mental resilience helped Flo push beyond what she thought was possible. They also discuss the challenges and adaptations that came with race day, what Flo learned...

Triathletes come to the sport from all kinds of backgrounds. Some discover it from scratch, while others bring years of experience in another discipline. For Coach Will Usher, that foundation was swimming. In this episode, Will shares how his background as a swimmer shaped his journey across all three disciplines. He breaks down the advantages and challenges that come with a swimming background, including how those strengths translated to cycling and running and where he had to adapt. Whether you're a lifelong swimmer or completely new to the sport, this episode is packed with tangible tips to help you...

Being a triathlete takes time. Being a parent takes even more. So can you really be both? Absolutely! Coaches and busy parents Katrine Trolle and Brady Hoover join the podcast to share their practical tips for balancing training with the demands of family life. From school, homework, and playdates to finding time for those important workouts, they share strategies for fitting triathlon into a busy family schedule without missing the moments that matter most. They also dive into the pieces of training that can easily get pushed aside when life gets busy, including strength, mobility, recovery, and nutrition. Plus...

Fresh off her personal-best performance at IRONMAN 70.3 Elsinore, Emma Weiss joins Andrew alongside her coach, Katrine Trolle, to recap the race and the journey that led her there. Emma shares how consistent training, race-day experience, and mental strength came together for a breakthrough performance, while Katrine explains the role she played in Emma’s development and preparation. Together, they highlight just how important a strong athlete-coach relationship can be when it comes to reaching your goals. Katrine also shares stories from Emma’s progression and how TriDot’s adaptive, data-driven training helped keep her prepared and ready to perform when r...

There’s no age limit on triathlon and getting older doesn’t mean you have to stop getting faster. While many athletes discover triathlon when they’re younger, more and more athletes are finding success later in life. This week, coaches Kurt Madden and Kathy Hudson join the podcast to share practical tips for thriving as an older triathlete and continuing to train, race, and improve with age. They cover the key areas that become increasingly important over time, including strength and mobility, recovery, nutrition, and adapting training to meet your changing needs. Kurt and Kathy also discuss race-day expect...

As triathletes, many of us simply open TriDot, complete the workout, and move on. But what if your brain processes training differently? The good news is that neurodivergent athletes can not only succeed, they can thrive. This week, Coach Raya Usher joins the podcast to discuss what it's like to train and race as a neurodivergent athlete. Drawing from both her personal experience and her work as a coach, Raya shares the strategies she's developed to help athletes adapt their training, build confidence, and maximize their potential. From navigating day-to-day workouts to managing the unique challenges of race day...

More and more athletes are asking ChatGPT to build their training plans, and what comes back looks professional, detailed, and personal. In this episode, Jeff Booher, founder and CEO of Predictive Fitness and creator of FitLogic, explains why a language model can produce a plan that sounds exactly right and still be wrong for the athlete running it. The catch is built into the situation: the reason you asked for help is the same reason you cannot tell whether the help was any good. Jeff breaks down what a language model actually is, why confident is not the same...

More is better. It is the most common belief in endurance sport, and it is quietly costing runners and triathletes their best results. In this joint TriDot and RunDot episode, Jeff Booher joins Andrew and Carrie for the follow-up to “Triathlon Training’s Biggest Lie.” If more isn’t the answer, what is? Jeff takes apart the volume-versus-intensity debate, explains why the popular 80/20 rule was never built for you, and lays out the order training should actually be designed in, where volume is the last thing you figure out, not the first. He also names the fear that keeps athletes...

From cardio machines and stretch mats, to free weights and fitness classes; there are many options for how a triathlete can spend their time at the gym. Today, ACSM Certified Personal Trainer Brady Hoover joins the show to teach us what we should and should not be doing at the gym. Brady talks about how to balance swim, bike, and run with strength training; and even offers a peek at his personal strength training routines.

You PLAY a sport, meaning that there should be an element of fun included! So how can you infuse more fun into swim, bike, and run? Host Vanessa Ronksley chats with TriDot Coaches Elizabeth James, Kurt Madden, and Matt Sommer about "15 Ways to Make Triathlon Training Fun." After listening to this episode, you'll be more excited to get after your upcoming training sessions, conquer your next assessment, whip-up a delicious post-training snack, and recover in the right ways to do it all again!

Do you have big goals but aren't sure how to turn them into a clear plan? This episode is for you. Legendary running and triathlon coach Bobby McGee returns to the podcast to share his four-level goal-setting framework, helping endurance athletes move beyond outcome-based goals and focus on the daily habits and processes that drive long-term success. Bobby also explores the mental side of performance, including emotional regulation, mental warm-ups, and self-awareness during training. He explains how tools like RaceX and TrainX scores can help athletes connect their training data with the choices they make both mentally and physically...

After months of dedicated training, it's easy to believe race day will go exactly as planned. But the reality is that setbacks happen. Whether it's an injury, a mechanical issue, nutrition problems, or simply a bad day, every athlete eventually faces adversity. In this episode, Coach Stephen Horan shares how the setbacks in his own athletic journey transformed not only his mindset, but also the way he coaches others through challenging times. Stephen breaks down his three-step philosophy for navigating setbacks and turning them into opportunities for growth. From honest self-assessment and micro-analysis, to pursuing 1% improvements each day, and...

Whether you're completely confused by cassette numbers, never quite sure when to shift, or you've wondered why some rides feel effortless while others make every hill feel personal, this episode is for you. Vanessa Ronksley is joined by Petrina Tulissi who helps us break down the fundamentals of cycling efficiency from gearing and cadence to shifting and bike handling strategies that can make every ride smoother and more enjoyable. We dive into what the gears on your bike actually do, how and when to shift properly, ways to prepare for hills even if you live somewhere flat, and how...

We're back for another episode where our triathlon coaches answer YOUR questions! Coaches Ryan Tibball and Ken Presutti jump into the hot seat on this round-robin, rapid-fire episode! Learn why TriDot uses pace (not average pace), training for hills in a flat environment, and tips for pushing through when you want to stop. Listen in as the coaches teach us about how to maximize your training schedule so shorter distances won't negatively effect your A Race and how to efficiently exit the water during an open water swim. They also discuss training by heart rate if you don't have...

Red light therapy (RLT) is everywhere right now, from recovery studios and wellness clinics to at-home panels and full-body beds. But does the science actually support the hype? In this episode, Vanessa sits down with Taryn Richardson, creator of the Red Light Therapy for Athletes Evidence-Based Masterclass, along with coach Elizabeth James, to unpack what endurance athletes really need to know about red light therapy. They break down the biology behind RLT, explain how it works, and explore the evidence-based benefits for performance, recovery, and injury healing. Elizabeth also shares her firsthand experience using red light therapy during injury...

With unprecedented access to professional triathletes through live race coverage, social media, and YouTube, it’s easier than ever to follow the training, racing, and recovery habits of the sport’s top athletes. But just because the pros are doing something doesn’t always mean it’s the right approach for age-group athletes. On this episode, former professional triathletes Mark Allen and Mirinda Carfrae break down the latest trends in professional triathlon and separate what’s truly useful from what’s better left to the elites. From training methods and race tactics to the newest gadgets and equipment, they discuss what...

Most athletes are convinced that the path to better performance is more. More miles, more hours, more sessions. Volume has become the proxy for commitment, dedication, and seriousness as an athlete. In this joint episode of the TriDot and RunDot Podcasts, Jeff Booher joins Andrew and Carrie to dismantle the more-is-better myth, walk through the data on quality versus volume, and answer the question that follows: if more isn't the answer, what is? The right sequence is intensity first, then duration, then frequency, with volume as the byproduct. Better before more. Then, and only then, more.

Do you ever wonder why you're doing a certain workout, not just how? This week Coach Matt Sommer joins the podcast to break down some of the most effective workouts to help you train smarter, not just harder. We are tackling bike to run sessions: bike-run bricks, zone 2 runs off the bike, split zone runs off the bike, the longer race rehearsal bricks and more! Coach Matt explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for...

Most training platforms were built backwards. They started with what was easy to measure, layered features on top, and ended up with something that looks like training technology but is not actually training intelligence. In this opening episode of the First Principles of Training Intelligence series, Jeff Booher joins Andrew and Carrie to make the architectural case for a different way of building training technology. He walks through the ten credentialed coaches thought experiment, the five categories of training platforms, and the warehouse-to-hospital argument for why training intelligence cannot be retrofitted. It is the episode every other episode in...

Some training days feel effortless, while others feel nearly impossible, and that’s completely normal. This week, Coach Ryan Tibball joins the podcast to break down what athletes should expect to feel during both the development and race prep phases of training. From everyday tiredness to true fatigue, Ryan explains why it’s critical to understand the difference and how to spot the red flags that tell you when to push forward and when to back off. He also dives into how to approach training with new zones, why adaptation takes time and patience, and how to build into thos...

Today's episode tackles a "weighty" topic: a triathlete's relationship with their body weight. How do you know what weight is optimal for you? Is leaner better? Is there an ideal “race weight” you should strive for? Should you measure body fat percentage and know your BMI in addition to information from a standard scale? Dr. Krista Austin and Advanced Sports Dietician Taryn Richardson answer these questions and more! Krista and Taryn help you identify areas of improvement by discussing weight from a health and performance perspective.

The new TriDot app might feel like magic but behind it is the TriDot Innovation Team making it all happen. This week, Dr. B.J. Leeper and Coach Ken Presutti join the podcast to pull back the curtain on everything new and improved in the latest version of TriDot. Both athletes and coaches, B.J. and Ken bring a unique perspective as they walk us through the updated app experience, what to look for before, during, and after each workout. They also decode the powerful (and sometimes mysterious) graphs, explaining what they actually mean and how you can use...

A full-distance triathlon is no small undertaking, it’s one of the most demanding challenges in endurance sports, requiring serious time, discipline, and mental grit. But for those willing to commit, the payoff is extraordinary. In this episode, legendary Coach Kurt Madden joins us to break down exactly what it takes to cross your first 140.6 finish line. From building your ideal support team (coaches, training partners, medics, and even bike mechanics) to choosing the right gear for both performance and comfort, Kurt shares practical, hard-earned advice every aspiring Ironman needs. We also dive into the power of smart planning: st...

70.3 grueling miles of swimming, biking, and running can feel intimidating, but it’s absolutely within reach. Fresh off his 12th 70.3 finish, Coach Ryan Tibball joins the podcast to share practical, proven tips for tackling your first (or next) middle distance event. Built around the mantra “nothing new on race day,” this episode dives into what you can dial in well ahead of time from choosing the right race and building a strong support system to studying the all-important athlete guide. In a distance where pacing and nutrition can make or break your day, preparation is everything. Learn how to practi...

What happens when the swim, the first leg of your race, gets cancelled? Fresh off their experience at IRONMAN 70.3 Little Elm, coaches Julie McPhilomy and Tony Washington dive into the reality behind a scenario some athletes dream about…and others dread. From unexpected changes in pre-race fueling to the mental shift required on race morning, they unpack how a cancelled swim can throw off your rhythm, emotions, and overall race strategy. They also break down the practical side: how pacing on the bike needs to adjust, what logistical challenges arise, and how to stay adaptable when race day doesn’t go...

The sprint triathlon may be the shortest distance in the sport, but for many athletes it can feel like the toughest and it definitely hurts the most! To help you race smarter (and hurt a little less), Coach Ben Sommerville joins us this week with eight practical tips to prepare for your next sprint triathlon. From having a solid race-morning plan (yes, including parking), to knowing the course, understanding the rules, and pacing your effort, this episode covers the details that can make or break your race. Whether you’re lining up for your first sprint or you’re a se...

Coach Nolan McKenna is fast, world-class fast. Nolan recently qualified to represent Team USA at the Ultra Marathon World Championships in New Delhi, India, and he joins Carrie to share his journey to the global stage. From his early days as a collegiate runner training largely on his own to discovering TriDot and completely transforming his approach, Nolan explains how smarter training helped him chase big goals while staying healthy. He also opens up about navigating elite training and coaching while welcoming his first child, and how he balances it all. Nolan offers practical advice for ultra runners on...

Fueling for training and racing isn’t one-size-fits-all, especially for women. In this episode, host Vanessa Ronskley is joined by Taryn Richardson of The Triathlon Nutrition Academy to dive into the key nutrition strategies female athletes need to know. Taryn breaks down how to ensure you get enough carbohydrates, protein, and fats to support performance, recovery, and long-term health. She shares her thoughts on supplements, explains how to recognize whether you’re truly meeting your nutrition needs, and highlights the warning signs of RED-S as well as other warning signs to look out for. You’ll also hear practical tips f...