Givin It A Tri - Balancing Life 1 Mile At A Time
Welcome to Givin It A Tri, the podcast that dives deep into the world of endurance sports from Triathlon to Ultras and everything in between including the remarkable journey of individuals who embrace the challenge! Whether you’re a seasoned athlete, a curious beginner, or simply an enthusiast of inspiring stories, this podcast is designed for you.Join your host as he explores a variety of topics, from training tips and nutritional advice to race-day strategies and personal anecdotes. Episodes will feature insightful interviews with amateur age groupers, elite athletes, coaches, and everyday athletes and experts who share their experiences, ti...
Week 42 - 2026 - Why Fueling and Pacing Decide Every Long-Distance Race
summary
Coach Ken discusses race strategies, training insights, and upcoming events in the endurance sports world, emphasizing pacing, fueling, and strategic planning for athletes.
keywords
endurance sports, marathon, triathlon, training, pacing, fueling, race strategy, athlete coaching, race planning, event updates
key topics
Marathon pacing and fueling strategies
Importance of pacing in long-distance races
Opportunity cost of race choices
Race day controllables and mental readiness
Training platform updates and tools
Upcoming race events and registration insights
Strategic planning for next seas...
The Race Was Canceled—What Happens to All That Training? Jones Beach 70.3 2026 Recap
Resilience in Racing: Pasquale's Journey to 70.3
Exploring the highs and lows of endurance sports with Pasquale Pascullo.
In this week’s heartfelt conversation, Coach Ken sits down with Pasquale Pascullo, a remarkable athlete whose journey through endurance racing is as inspiring as it is enlightening. The duo reflects on Pasquale 's training for the Jones Beach 70.3, a race that tested both his physical limits and his mental fortitude.
Finding the Path to Endurance
Pasquale, or "Pat" as he is known, shares his unconventional entry into the world of triathlons. At sixty years old, he t...
Week 40 - 2026 - 20 Miles or 3 Hours? and How To Deal w/ Race Cancellations
summary
Coach Ken shares insights on marathon training, race cancellations, decision fatigue, and training platform updates, offering practical advice for endurance athletes preparing for upcoming races.
keywords
marathon training, race cancellations, decision fatigue, training platforms, endurance sports, race car analogy, long runs, race planning
key topics
Why 3-hour long runs are optimal for marathon training
Impact of race cancellations and how athletes adapt
Managing decision fatigue to improve training consistency
The race car analogy for building endurance and performance
Latest updates on trai...
From 100K to IRONMAN: Ryan’s Journey to His First IRONMAN - Ottawa Race Recap
In this episode, Ryan shares his inspiring journey from trail running to completing his first Iron Man, managing diabetes along the way. Coach Ken explores the training process, challenges, and the importance of planning and community support in endurance sports. Ryan shares his detailed journey through his first Iron Man race, highlighting the challenges, strategies, and lessons learned along the way. This episode offers valuable insights for anyone considering or preparing for a long-distance triathlon.
keywords
Iron Man, endurance sports, triathlon training, diabetes management, race preparation, athlete journey, long-distance triathlon, training...
Week 32 - 2026 - Focus On The 98% You've Already Built
summary
Coach Ken shares insights from his training journey, including lessons from a recent Ironman, the importance of focusing on systems, and how to optimize training and nutrition for peak performance.
keywords
training, Ironman, performance, nutrition, systems, recovery, mental toughness, coaching, athlete development
key topics
Lessons from completing an Ironman race
The importance of planning and family support in endurance sports
Focusing on systems and habits for consistent progress
The role of recovery and deload weeks in training
Nutritional strategies for endurance athletes
The Ultimate Guide to Injury Prevention for Endurance Athletes
summary
Coach Ken shares essential injury prevention tools and strategies for endurance athletes, emphasizing the importance of smart training, recovery, and listening to your body to stay healthy long-term.
key topics
Injury prevention starts long before pain appearsThe stress bucket analogy for training and life stressImportance of smart, progressive training plansRole of strength training in injury preventionRecovery strategies including sleep, nutrition, hydrationMobility and movement quality for durabilityListening to your body and self-regulationPatience and consistency in endurance trainingAdding recovery tools as toppings, not essentialsPatience as a sign of wisdom in endurance...Mastering Heat Training: How to Adapt and Perform in Summer
In this episode, Coach Ken discusses how to effectively train in the heat, understanding heat adaptation, and managing effort and hydration during summer training for endurance athletes.
key topics
Heat adaptation timeline and processEffects of heat on heart rate and performanceHydration and electrolyte management in heatTraining strategies for hot weatherSigns of heat stress and safety precautionsEfficient heat acclimation over 10-14 daysAdjusting effort and pace based on effort, not paceImportance of gradual heat exposure for race readinessUsing technology like Garmin for heat trackingMental resilience during hot weather trainingkeywords
heat...
Mastering Race Effort: Strategies for 5K to Half Marathon
Coach Ken shares essential race strategies and effort management tips for runners of all distances, emphasizing the importance of pacing, effort, and race execution to improve performance and achieve personal bests.
keywords
running, race strategy, pacing, effort, half marathon, 5K, 10K, race execution, training, endurance
key topics
Race effort vs. paceStrategies for 5K, 10K, half marathonImportance of warm-up and mental cuesDiscipline and race executionTraining and race day adjustmentstakeaways
Building Confidence in Endurance Sports
Coach Ken discusses the mental side of endurance training, focusing on building confidence, handling setbacks, and maintaining consistency to improve performance and mental resilience.
keywords
endurance training, confidence, consistency, micro wins, mental resilience, athlete mindset, training setbacks, motivation vs discipline
key topics
Mental side of endurance trainingBuilding confidence through micro winsHandling setbacks and injuriesReframing mindset and perceptional limitsImportance of consistency and effortControlling the controllables in trainingSystematic training and habit formationDealing with external and internal barrierstakeaways
Confidence is built through action and micro wins...Week 23 - 2026 - The "Documentary" of Your Training: Would Your Actions Screen a Champion?
Coach Ken shares insights on training, setbacks, recovery, and maintaining discipline in endurance sports, emphasizing the importance of strategic planning and mental resilience.
keywords
training, recovery, endurance sports, race strategy, mindset, setbacks, performance, coaching, self-guided athletes, season of life
key topics
takeaways
Hydration and Electrolytes for Endurance Athletes
"Hydration and Electrolytes for Endurance Athletes"
In this episode, Coach Ken dives into the critical role hydration and electrolytes play in optimizing endurance performance, especially as the seasons shift. Discover practical strategies to stay ahead of dehydration, balance your minerals, and enhance training results.
Main Topics:
Week 18 - 2026 - The Art Of Progress - Navigating Setbacks
Summary
Coach Ken shares insights on endurance training, race preparation, and overcoming setbacks, emphasizing gratitude and proper training strategies.
keywords
endurance training, race prep, heart rate tracking, bike fitting, injury recovery, marathon, PR, training tips
key topics
Follow Along!
www.givinitatri.com
https://www.facebook.com/GivinItATriOfficial
https://www.instagram.com/givin...
Nutrition Foundations: Everyday Fueling
Understanding the Fundamentals of Performance Nutrition for Endurance Athletes
In this episode, Coach Ken from Giving It A Try breaks down the essentials of everyday fueling for athletes, emphasizing how proper nutrition impacts training, recovery, and performance. This casual yet insightful talk provides practical tips to optimize your diet for endurance sports, especially if you're aiming to break through plateaus or improve overall efficiency.
Key topics:
The critical role of fueling, not just training, in athletic performanceThe three macronutrients: carbohydrates, proteins, and fats—and their specific fu...Run Smarter: 10 Tips for More Efficient Running
In this episode, coach Ken shares expert insights on improving running efficiency through cadence, form, and biomechanics. Learn practical tips to reduce injury risk, enhance performance, and make your runs more enjoyable by focusing on technique and smart training strategies.
key topics
keywords
running efficiency, cadence, running form, injury prevention, endurance training, biomechanics, running tips, race performance, stride length, vertical oscillation
Follow Along!
www.givinitatri...
Building Durability: Strength Training Secrets for Endurance Athletes
In this episode, Coach Ken emphasizes the critical role of strength training for endurance athletes. He shares personal experiences, training strategies, and practical tips to build durability, prevent injuries, and enhance performance through targeted strength routines.
key topics
keywords
endurance training, strength training, injury prevention, durability, athlete tips...
Week 11 - 2026 - The Battle of Social Media Myths
Unlock the secrets to staying resilient through unpredictable weather, setbacks, and social media noise—plus, how to truly optimize recovery for peak performance. If you're an endurance athlete struggling to find the right balance amid chaos, this episode is your game-changer.
Coach Ken dives deep into the raw realities of training, sharing firsthand insights from a recent injury comeback, a back-and-forth social media world full of conflicting advice, and the unnoticed power of recovery. Discover how to manage your training stress like filling a glass—knowing when to pour in fuel and when to drain out...
Unlocking the Secrets of Heart Rate Zones
Summary
In this episode, Coach Ken discusses the fundamentals of heart rate training, emphasizing the importance of understanding heart rate zones and how to establish them accurately. He explains common mistakes athletes make regarding heart rate monitoring and the factors that can affect heart rate accuracy during training. The conversation also covers the significance of using proper tools for heart rate measurement and how environmental conditions can impact training effectiveness. Ken concludes with a look ahead to future topics related to endurance training.
Takeaways
Week 7 - 2026 - Mastering Endurance Training: Key Concepts Explained
www.ncpdmemorial5k.com - 5k Race Information
www.keelbadges.com
summary
In this episode, Coach Ken discusses the current training conditions amidst a harsh winter, emphasizing the importance of focusing on foundational training concepts in endurance sports. He explains the significance of polarized training, the pitfalls of junk miles and intensity creep, and shares insights on effective training methods. Additionally, he talks about the latest cycling apps he's using, the revival of a local running club, and highlights the importance of custom gear for athletes. The...
Stop Chasing Hard: Discipline, Identity, and the 80/20 Path to Progress
Episode Recap
Elite endurance results don’t come from training harder—they come from training smarter, longer. In this episode, Coach Ken breaks down the 80/20 training principle and why most athletes plateau by chasing effort instead of executing with discipline. We dig into intensity discipline, the “gray zone,” early-season burnout, and the critical mindset shift from recreational training to a coached athlete identity. If you’ve ever felt like your training is consistent but your progress isn’t, this episode will help you reset your approach, respect easy days, and build fitness that actually shows up when it m...
Week 3 - 2026 - "Find Yourself A Tribe, A Team, A Coach."
In this episode of the podcast, Ken Junior discusses the early stages of the 2026 racing season, highlighting the achievements of coached athletes and the importance of community support in endurance sports. He emphasizes the significance of understanding 80/20 training principles and athlete identity, particularly as athletes transition into more intense training blocks. Ken also addresses the mental challenges athletes face after races, especially when dealing with injuries or setbacks, drawing parallels to NASCAR racing to illustrate the importance of preparation and adaptability in overcoming obstacles.
Ken further explores the technical aspects of training platforms, particularly Zwift and its...
Crafting Your Endurance Vision for 2026
In this episode, Coach Ken from 'Givin' It A Tri' emphasizes the importance of establishing a clear endurance vision for 2026. He discusses how intentional planning and training can significantly impact an athlete's success throughout the year. Ken encourages listeners to reflect on their goals, whether they are new to endurance sports or seasoned athletes, and to create a structured roadmap that aligns with their aspirations. He highlights the significance of community support and coaching in navigating the chaotic nature of training, asserting that clarity and commitment are essential for progress.
Ken also delves into the mindset required...
Week 2 - 2026 - Comparison Is The Thief Of Joy
In this episode, Ken Junior reflects on the community's recent losses, dedicates his training year to two late athletes, and discusses the importance of setting A, B, and C goals for race planning. He emphasizes the need for consistency in training, warns against the pitfalls of comparison, and encourages listeners to focus on intentional progress rather than trendy fitness advice. The conversation wraps up with a call to action for community engagement and support.
takeaways
Ken dedicates his 2026 training year to two late athletes.
A, B, and C goals help prioritize races effectively.
...
Reflecting on 2025: Lessons Learned
In this episode, Coach Ken reflects on the year 2025, discussing key themes in endurance training, the importance of strength training, mindset shifts for success, and setting goals for 2026. He emphasizes the value of consistency over intensity, the necessity of recovery, and the importance of viewing setbacks as learning opportunities. Ken also highlights the growth of his coaching community and the exciting plans for the upcoming year.
takeaways
Week 1 - 2026 - Kickstart Your 2026: Goals and Community
In this episode, Coach Ken discusses the importance of setting goals and creating a roadmap for success in the upcoming year. He emphasizes the need for athletes to craft their personal comeback stories, establish a framework for achieving their goals, and the significance of community support in endurance sports. Coach Ken also highlights the inevitability of setbacks and the importance of having contingency plans in place.
takeaways
Week 52 - 2025 - Reflecting on 2025: A Year in Review Preparing for Success in 2026
In this conversation, Coach Ken reflects on the past year, emphasizing the importance of gratitude and preparation for the upcoming year. He discusses the significance of setting goals, utilizing Training Peaks for tracking progress, managing stress during the off-season, and celebrating achievements. The conversation wraps up with a positive outlook for 2026, encouraging athletes to embrace challenges and continue their growth journey.
keywords
coaching, athlete training, Training Peaks, health management, goal setting, off-season, endurance sports, athlete community, stress management, personal growth
Follow Along!
www.givinitatri...
The Resilient Athlete: Navigating Injury and Comeback
In this episode, Coach Ken shares his personal journey of recovery from a meniscus injury, discussing the emotional and physical challenges he faced. He emphasizes the importance of mindset, resilience, and the need to adjust goals during recovery. Ken also highlights the significance of strength training, communication with coaches, and the value of patience in the recovery process. Ultimately, he encourages listeners to view setbacks as part of the endurance journey and to find motivation in their own comebacks.
takeaways
Week 47 - 2025 - Weekly Athlete Talk - Discipline in Off-Season Training: A Key to Success
In this conversation, Coach Ken discusses the significance of discipline among athletes, particularly during the off-season. He emphasizes the need for internal goals and consistency in training when external motivators, like races, are absent. The discussion highlights the importance of focusing on strength, nutrition, and sleep to maintain performance and prepare for future competitions.
takeaways
The most disciplined athletes are those who can work without a definitive goal.Internal goals are crucial during off-season training.Athletes thrive on having races to prepare for.Consistency can wane in the off-season without external motivation.Off-season is...Week 44 - 2025 Weekly Athlete Talk NYC Marathon Week! Goal Setting and Off Season Success
In this episode, Coach Ken discusses the excitement surrounding New York City Marathon week, emphasizing the importance of preparation and mental readiness for athletes. He introduces the concept of goal setting for the off-season, highlighting the need for a structured approach to achieve fitness objectives. The conversation shifts to the balance between intensity and recovery in training, stressing the significance of not overloading the body. Finally, Coach Ken looks ahead to 2026, sharing plans for community engagement and coaching opportunities.
takeaways
Mastering the Marathon: Final Prep Tips
In this episode, Coach Ken discusses the essential aspects of marathon preparation, focusing on the final weeks leading up to race day. He emphasizes the importance of trusting your training, understanding the marathon distance, tapering effectively, and preparing mentally for the race. The conversation also covers pacing strategies, fueling logistics, and the significance of maintaining a positive mindset during the marathon. Coach Ken encourages runners to appreciate the journey and the hard work they've put in as they approach their race day.
takeaways
Week 40 - 2025 Weekly Athlete Talk - Marathon Succerr and Healthy Habits START NOW!
In this episode, Coach Ken discusses the transition into marathon season and the importance of utilizing the winter months to build healthy habits. He emphasizes the significance of tapering before race day, the necessity of pacing plans for performance goals, and the mental aspects of long runs. Additionally, he reflects on off-season strategies and personal setbacks, encouraging listeners to focus on future goals and the journey ahead.
takeaways
This is a time to build healthy habits.You're going to be three months ahead of them.It's a one day event that we're prepping for...The Road to Ironman: Training and Triumph | Ironman Wisconsin Race Recap w/ Jack Walsh
In this episode, Coach Ken and athlete Jack Walsh discuss Jack's journey to completing his first Ironman in Madison, Wisconsin. They explore Jack's athletic background, the training process, race day experiences, and the emotional highs and lows of the journey. Jack shares insights on the importance of structure in training, the challenges faced during the race, and the sense of accomplishment that comes with crossing the finish line. The conversation emphasizes the balance between training and life, and encourages listeners to pursue their own endurance goals.
Takeaways
Week 38 - 2025 Weekly Athlete Talk Ironamn Week Is Here! Yes The Taper Blues Are Real!
In this conversation, Coach Ken discusses the excitement and preparation for race week, focusing on Ironman events. He addresses the common feelings of pre-race fatigue and anxiety, emphasizing the importance of trusting one's training and prioritizing recovery. Ken shares insights on pacing strategies for race day and the significance of maintaining a balanced training approach. He reflects on his personal coaching experiences and looks ahead to future opportunities in the coaching world, encouraging athletes to stay focused and motivated as they approach their races.
Ironman, race week, pre-race anxiety, pacing strategies, recovery, coaching, athlete preparation, training balance...
Week 37 - 2025 Weekly Athlete Talk Peak Season for Athletes and Coaches
Join Coach Ken as he dives into the exhilarating peak season for athletes and coaches. Discover the strategies and insights that fuel success during this critical time, from mastering the taper to visualizing race day triumphs. Whether you're gearing up for an Ironman or a fall marathon, this episode offers valuable tips and motivation to keep you on track. Tune in to learn how to balance training stress with life stress, and embrace the journey of continuous improvement. #PeakSeason #AthleteLife #CoachingSuccess
YouTube Video Link - https://youtu.be/KwfRaXhMZrM
Follow Along!
<...Coach Ryan Is Back! Updates and a BIG Announcement!
Follow Along!
www.givinitatri.com
https://www.facebook.com/GivinItATriOfficial
https://www.instagram.com/givin_it_a_tri/
https://www.youtube.com/@GivinItATri
Week 36 - 2025 Weekly Athlete Talk
YouTube Video Link https://youtu.be/t-5tzxA3OS8
This short epsidoe brings up the topics of:
-How Data Collection can createw confidence in your training
-What to do when your vacationing during training
-Things to consider when choosing a longer distance
-Some Random Thoughts and Motivation!
Follow Along!
www.givinitatri.com
https://www.facebook.com/GivinItATriOfficial
https://www.instagram.com/givin_it_a_tri/
https://www.youtube.com/@GivinItATri
Peaking for Your Race, Tapering, and Holding Your Race Pace on Race Day
“Picture this: you’re weeks away from your big race. You’ve logged months of training, but now you’re wondering, ‘How do I make sure I’m at my best on race day? And how will I hold that goal pace when the pressure’s on?"
Get ready to crush your next race with our deep dive into peaking, tapering, and nailing your race pace! In this episode, we break down how to optimize your training to hit peak performance, master the art of tapering to arrive fresh and strong, and execute a smart pacing strategy to hold your g...
Road To Recovery - Training/Coaching Updates - Meniscus Tear - 1 Week Post Op
Todays Epsidoe we discuss some coaching and training updates as well as a setback of my own, a torn meniscus, we are day 7 Post Op!
Follow Along!
www.givinitatri.com
https://www.facebook.com/GivinItATriOfficial
https://www.instagram.com/givin_it_a_tri/
https://www.youtube.com/@GivinItATri
Part 2 Fueling The Ironman Distance: Nutrition Strategies for Peak Performance
Ironman Distance Triathlon Fueling Guide
Fueling for an Ironman (2.4-mile swim, 112-mile bike, 26.2-mile run) is critical for success. A practiced nutrition plan sustains energy, prevents bonking, and aids recovery. Below are key strategies based on expert and athlete insights.
Pre-Race Fueling
Carb Loading (4-7 Days Out): Gradually increase carbohydrate intake to 8-12g/kg body weight daily to maximize glycogen stores. Focus on complex carbs like rice, pasta, or oats. Example: A 70kg 155lb athlete needs 560-840g carbs/day.
Practice in Training: Test race-day nutrition (gels, bars, chews...
Fueling Your Half Ironman: Nutrition Strategies for Peak Performance
Podcast Episode: Fueling Strategies for Half Ironman Success
Join us on the Endurance Edge Podcast as we dive into expert fueling strategies to conquer your next Half Ironman (70.3) race! In this episode, we break down the science and practical tips for optimizing nutrition before, during, and after the 1.2-mile swim, 56-mile bike, and 13.1-mile run.
What You'll Learn:
Pre-Race Prep: Discover carb-loading techniques and race-morning meals to maximize glycogen stores without GI distress.On-Course Fueling: Learn how to consume 60-90g of carbs per hour on the bike...Powering Through: Electrolytes, Sodium, and Endurance Performance
Join us as we dive into the critical role of electrolytes and sodium in endurance sports. From understanding why sodium is king for hydration to comparing popular brands like LMNT, Ultima, BPN Electrolytes, and SaltStick Capsules, this episode is packed with science-backed insights and practical tips for runners, cyclists, and triathletes. Whether you're training for a marathon or an ultra, learn how to optimize your hydration strategy and avoid the dreaded bonk!
Brand Links:
LMNT: https://drinklmnt.com
Ultima: https://ultimareplenisher.com
BPN: https://bareperformancenutrition.com
SaltStick: https://saltstick.com
<...
