The Endurance Athlete Journey

We discuss the following

Why meal planning and prep is so importantHow it can help save time and moneyWhat happens when we don’t plan aheadIt does not have to be perfect. There is all this stuff on instagram of people prepping perfect meals and putting the meal portioned out perfectly in a tupperware for the week. This is not necessary! Don’t overthink it!Steps for meal prep including planning, prepping grocery list and shoppingTips for meal planning from apps you can use to how to make it easier and less time intensiveBulk cooking and how meal plan...

Sometimes being an endurance athlete requires an advanced degree in time management. You may be the parent of small children or very active children. There are no “bonus points” earned by missing out on important events or opportunities to be active in your kid’s lives simply so that you can get your workout in. 

Once you find a race distance that fits easily into your life (notice I said easily and not possible), then you can go about structuring your training to meet whatever your expectations are of yourself. 

Not only should you find a race d...

Recovery  Part 2: Nutrition Strategies for Recovery

The foundations of recovery include adequate nutrition to support training and recovery. Getting the right quantities of macronutrients and specifically protein and carbohydrates. 

Once the timing and intake of these nutrients are optimized then it is important to look at other factors including micronutrients and supplementation. 

Justin and Katie share their own experience with recovery 

The 4 R’s Framework for recovery: https://pmc.ncbi.nlm.nih.gov/articles/PMC7796021/

Rehydrate, Refuel, Repair, Rest

We review why carbohydrates are so import...

Episode 3: Recovery from Training and Why it is Important. There is more to recovery than "resting and taking the day off". How do we know when we should do something purposeful to aid recovery? Why is recovery so important to the training process and for training adaptation? What things can we do to encourage recovery? 

Here are a few other things we discuss during the podcast:

We define "Training Volume" as a 3-part equation: duration + intensity + frequency.

We discuss the Fitness-Fatigue model where the accumulation of fatigue masks fitness. Therefore, in order to o...

Welcome to The Endurance Athlete Journey Podcast! This is our very first episode and in this episode we discuss why we started the podcast and what the podcast is all about. We also discuss ourselves and our personal journeys both as endurance athletes and as professionals. Coach Justin is an experienced triathlon coach and coach Katie is a sports dietitian. 

Here are some key points from our discussion:

Both Justin and Katie have unique experiences as athletes and as professionals and we discuss how we can provide useful information and a unique perspective for individuals engaging i...

Welcome to episode #2 of The Endurance Athlete Journey Podcast! In this podcast we talk about race day fueling and how to start thinking about a race day fueling plan. We talk about our own experience with fueling and some mistakes we have made along the way. We also discuss what to consider when planning out your own strategy and why it is such an individualized thing. 

Here are a few other things we discuss during the podcast:

What is the goal of fueling? Why is it important to consider a race day nutrition strategy? Fads and cu...