The Be Fierce & Tri Podcast

You’ve been consistent all winter — on the trainer, treadmill, and in the pool. So why does your first outdoor ride, run, or open water swim feel so much harder?

In this episode, Coach Jill Bartholomew explains why your fitness hasn’t disappeared — but your body has lost something else.

From environmental changes to neuromuscular adaptation, this is the real reason outdoor training feels harder in the spring — and how to get back to feeling strong quickly.

You’ll learn:

Why indoor fitness doesn’t always translate immediately outdoors

The role of ne...

In this episode of the Be Fierce & Tri Podcast, Coach Jill sits down with Julie and Tony from Team No Coasting to unpack one of the most talked-about races of the season — the inaugural Little Elm 70.3.

What was supposed to be a fast early-season race quickly turned into a test of adaptability, resilience, and race-day decision making.

Here’s what went down:

If you’ve ever looked at your training plan and wondered how you’re supposed to fit it all in, you’re not alone.

In this episode, Coach Jill Bartholomew dives into one of the most common challenges endurance athletes face: balancing training with a busy, real-world schedule. Whether you’re training for your first sprint triathlon, a marathon, the Dopey Challenge, or an Ironman, the demands on your time can feel overwhelming.

The key isn’t finding more time—it’s creating structure and making smart decisions about how you use the time you already have.<...

runDisney Princess Half Marathon Weekend 2026 Recap

In this episode, Jill and friends break down their full experience from Princess Weekend at Walt Disney World.

They discuss:

In Part 2 of our conversation with data analyst Brian Davis, we dive deep into one of the most debated topics in endurance racing — corrals, course congestion, and what race data actually reveals about performance, safety, and race outcomes.

How much does corral placement really affect your time?
Is course cutting actually common — and how do race organizers detect it?
What happens when pacing, crowd density, and race logistics collide?

Drawing from extensive analysis across Disney and non-Disney races, Brian breaks down what the numbers really say — and where common assumptions fall apart.

We a...

What really happens at the back of a runDisney race?

In this episode, I sit down with Brian Davis — physics professor, long-time runDisney athlete, and the unofficial statistician behind the Dead Last Start (DLS) movement — to unpack what most runners never see.

We talk about:

The origin story of Dead Last Start

Why some fast runners voluntarily start with the balloon ladies

How many runners actually cut the course (spoiler: it’s lower than you think)

The Disneyland RunDisney races may be gone (for now), so we’re breaking down the final race weekend — from expo madness and merch sell-outs to corral strategy, course experiences, and why this race feels completely different from Disney World. Today on the Be Fierce & Tri Podcast, Coach Jill is joined by returning guests Sharon, Nancy, and Greg for a full recap of the recent Disneyland RunDisney race weekend — possibly the last one for the foreseeable future. With hundreds of RunDisney finish lines between them, the crew dives into: ✔️ The Disneyland vs Disney World race experience ✔️ Expo logistics and merch madness ✔️ Corral placement...

In this episode, Jill and Carolyn discuss:

If you are training for a Triathlon or Run event of any distance from your first 10k to your first full IRONMAN and beyond, connect with Jill to talk about ho...

Imposter syndrome doesn’t just show up in the boardroom — it shows up at the starting line, in training cycles, and anytime we try something bigger than what we’ve done before.

In this episode, Jill is joined by Sharon from Bib and Tiara to talk candidly about imposter syndrome in endurance sports, careers, and life. They explore how comparison, gatekeeping, and external validation can undermine confidence, why women experience imposter syndrome differently, and how environments like runDisney and Ironman create very different feelings of “belonging.”

Along the way, they dive into:

What one week post-Dopey recovery should feel likeWhy heavy legs, low motivation, and emotional dips are normalThe difference between discomfort and painWhy movement helps recovery — and when it becomes too muchHow to safely reintroduce running, cycling, or cross-trainingFueling and hydration for post-race healingAlcohol, recovery, and why timing mattersDisney-specific recovery considerations (feet, swelling, sleep)When to resume structured training — and when to waitHow to rebuild motivation after a major endurance event

If you are training for a Triathlon or Run event of any distance from your first 10k to your first full IRONMAN and beyond, connect with Jill to talk...

Recorded just hours after the final race concludedPanel includes experienced runDisney and Dopey Challenge athletesCovers all race distances from 5K through MarathonHonest discussion of expo flow, merch availability, and pre-ordersCrowd management, corral sizing, and character stop dynamicsWeather conditions and their impact on performance and safetyFueling preferences: gels, chews, real food, and what worked (or didn’t)Medical support and real examples of heat exhaustion and recoveryWhy expectations matter when approaching runDisney eventsLessons runners can apply to future Marathon Weekends

If you are training for a Triathlon or Run event of any distance from your first 10k to your fi...

Race-day nerves and butterflies are normal

The 5K is a warm-up, not a test

Conditions may be humid, foggy, or unpredictable — adjust calmly

Ignore comparison and other runners’ bravado

If a mile feels hard, manage this mile only

Adjust pace early if needed — pulling back is smart execution

Stopping too long often makes restarting harder

Run your race, in your body, at your effort

Trust yourself — you did the work

If you are training for a Triathlon or Run event of any d...

Shakeout runs should be very easy and optionalCarb loading is complete — keep food light and familiarAvoid excessive hydration to reduce GI and electrolyte issuesStay off social media forums on race eveLay out gear once and stop touching itLimit walking and standing as much as practicalExpect imperfect sleep — it will not derail your raceSet one execution intention (not a pace or time goal)

If you are training for a Triathlon or Run event of any distance from your first 10k to your first full IRONMAN and beyond, connect with Jill to talk about how to take your performance to the...

Takeaways

Recovery is crucial between races in the Dopey Challenge.

Hydration and nutrition play a key role in performance.

Stretching before the race can alleviate soreness.

Plan your race day routine to include familiar foods.

Pacing should start easy to avoid early fatigue.

Be mindful of cumulative fatigue from walking in the parks.

Stick to your nutrition plan during the marathon.

Listen to your body and adjust as needed during the race.

Celebrate your achievements after completing the races.

Takeaways

You need to have discipline during race weekends.

The 10K is crucial for setting up the half marathon.

It's important to feel controlled during the races.

Starting slow and finishing strong is a proven technique.

Running the tangents can save distance during the race.

Recovery is essential after the 10K and before the half marathon.

Drink electrolytes and feed your body for recovery.

Stretching helps prevent injuries and aids recovery.

Enjoy the race and take in the atmosphere.

Takeaways

There are only four days left until the first start line.

The 5K is an interesting event for Dopey participants.

Get some glycogen into your body before the race.

Treat the 5K more like a fun run than a race.

You should have plenty of time to stop at all the characters.

The finish line is quite a distance from the exit area.

The weather is looking nice for the marathon weekend.

Consider grabbing a cup of coffee at the f...

Takeaways

The Marathon Weekend Expo is a highly anticipated event.

Participants often feel nervous as the race approaches.

The Expo is a mix of excitement and exhaustion.

It's easy to overspend at the Expo without a plan.

Trying on race shirts is crucial due to sizing changes.

Transportation during race weekend can be tricky.

Hydration is essential during the busy Expo days.

Building a community is a key part of the experience.

Planning your shopping list can save time a...

takeaways

takeaways

If you are training for a Triathlon or Run event of any distance from your first 10k to your first full IRONMAN...

takeaways

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takeaways

If you are training for...

takeaways

If you are training for a Triathlon or Run event of any distance from your first 10k to your first...

Takeaways

This is not the time to change anything.

Stick to familiar foods leading up to the race.

Hydration is crucial; don't overdo it.

Carb loading should happen in the 48 hours before a race.

Boring nutrition is effective and safe.

Consistency in diet supports training and recovery.

Travel can affect appetite; be mindful of changes.

Avoid drastic dietary changes right before a race.

Listen to your body and its needs during training.

Keep nutrition simple and predictable.

Takeaways

The final two weeks are about protecting your body.

Tapering is a shift in training focus.

Maintain regular running but reduce intensity.

Avoid adding test workouts before the race.

Control is key for athletes to avoid injury.

Confidence comes from the training you've done.

Being undertrained but healthy is better than exhausted.

Shift your mindset to focus on race day readiness.

Consistency and discipline are crucial in the final days.

Nutrition will be discussed in the n...

Takeaways

If you are training for a Triathlon or Run event of any distance from your first 10k to your...

Takeaways

You are ready, even if you don't feel like it.

Your main jobs are to recover and stay healthy.

Tapering is essential but can be mentally challenging.

Nervousness before a race is normal and healthy.

Trust the training process you've followed.

Self-doubt is common as race day approaches.

Perfection in training is unattainable; focus on progress.

One bad run won't define your overall training.

It's about time on feet, not just distance.

Maintaining fitness is key i...

Imposter syndrome is common among runners.The Dopey Challenge includes a 5K, 10K, half marathon, and full marathon.Disney races attract a large number of participants.The expo experience is a highlight for many runners.Merchandise at Disney races can be expensive but is highly sought after.Recovery is crucial, especially after multiple races.Navigating the course effectively can impact race times.Character stops can add distance to races.Running your own race is important for personal success.Disney races are known for their unique experiences. Running with the balloon ladies is a viable option.Disney races can be a...

Setting clear goals is essential for race selection.Not every race needs to be an A race; some can be training opportunities.Logistics play a crucial role in race day success.Costs have increased for race entries and travel post-COVID.Finding joy in racing is important for long-term participation.Understanding course profiles can help in selecting the right race.Spectator logistics can impact the athlete's experience.Traveling with a bike requires careful planning and consideration.Local races can save on costs and logistics.The triathlon community is supportive and welcoming. Traveling with gear requires careful planning and consideration.Renting larger...

Coaching should consider the athlete's entire life.

The off-season is about maintenance, not complete rest.

Setting realistic goals is crucial for motivation.

Nutrition plays a vital role in performance.

Strength training should be prioritized in the off-season.

Mindset can significantly impact race outcomes.

Consult your coach if training becomes unenjoyable.

Practice transitions to improve race efficiency.

Injuries should be addressed promptly during the off-season.

Finding joy in training is essential for long-term success.

 Links mentioned in the po...

Key Takeaways

The camaraderie among runners enhances the race experience.

Character photo ops are a highlight of Disney races.

Registration can be stressful, especially for families.

The 5K is often seen as a fun run, attracting families and casual runners.

Training for races varies significantly among participants.

The community aspect of Run Disney fosters friendships and support.

Nutrition plays a crucial role in race performance.

The intensity of the half marathon can be overwhelming for some.

Runners often use character stops...

The swim conditions were significantly different for the men's and women's races.

Transition challenges were notable due to the long run and sandy conditions.

Athletes performed well, with some achieving personal bests.

The bike course had its challenges, especially with wind conditions.

The run course was long and had its own set of difficulties.

The banquet experience was disappointing in terms of food quality.

Overall, the event had organizational issues that need addressing.  The porta potties at the race had mixed reviews, with some being cl...

This was my first time competing in Kona.I was super lucky that I have one of the hubs about 10 minutes away from my house.I was expecting it like a party the whole week and it kind of was quiet.I was surprised it was so small, but kind of was like, you know, this is the last time it's going to be like this.I was really trying to keep my form, but it was just very difficult when you were always hitting someone else's leg or arm.I was in survival mode already.I was trying to...

Triathlon can be a transformative experience for many athletes.The importance of proper equipment, especially bikes, in triathlons.Open water swimming presents unique challenges compared to pool swimming.Transitioning between disciplines is a critical part of triathlon strategy.The psychological aspect of racing can greatly affect performance.Weather conditions can significantly impact race experiences.The camaraderie among triathletes is a unique aspect of the sport.Training for triathlons requires a balance of all three disciplines.Each race offers new lessons and experiences for athletes.Finishing a race, regardless of time, is a significant achievement. The bike course is not flat...

Takeaways

The importance of preparation for Ironman races.

Nutrition plays a crucial role in race performance.

Swim conditions can significantly impact race outcomes.

Split transitions add complexity but can be managed effectively.

Road conditions on the bike course can vary widely.

Athlete camaraderie enhances the race experience.

Understanding the course layout aids in mental preparation.

Volunteers play a vital role in race organization.

Managing expectations is key to a positive race experience.

Learning from past races can i...

Takeaways

If you are training for a Triathlon...

Takeaways

The race is a culmination of all the preparation done beforehand.

Setting a realistic timeline is crucial for effective training.

Every workout should have a specific goal to maximize effectiveness.

Saddle time is essential for endurance athletes to prepare for races.

Mental preparation can be as important as physical training.

Controlling stress and anxiety on race day can lead to better performance.

Proper bike maintenance is critical before any race.

Acclimatization to race conditions can significantly impact performance.

T...

Takeaways

If you are training for a...

John transitioned from swimming to triathlon full-time in 2008.He started coaching by accident, which led to a successful business.Injury management is crucial for athletes to maintain performance.Swimming technique is essential for improvement in triathlon.Open water swimming can be intimidating for beginners.Community support is vital for endurance sports participation.Athletes should prioritize hydration during long events.Encouraging youth participation is key to the future of triathlon.Triathlon is accessible to everyone, not just elite athletes.Having fun and enjoying the sport is important for long-term engagement.

If you are training for a Triathlon or Run...

The swim at Eagleman was unexpectedly challenging due to choppy waters.

Nutrition strategies can vary greatly among athletes; liquid nutrition works for Meg.

Balancing family life with a professional athletic career requires careful planning.

Transitioning from age group to pro involves adapting training and mindset.

Consistency in training is key to improvement in triathlon.

Staying hungry for knowledge can help athletes advance their skills.

Family support is crucial for managing a busy training schedule.

Every race is a learning experience, and perfection is unattainable.

Takeaways

Spectating requires understanding the race layout.

Timing and location are crucial for effective spectating.

Montreal is a favorite race for spectators.

Transition areas are energetic and engaging.

Using technology can enhance the spectating experience.

Knowing your athlete's speed helps in planning.

The swim exit is a key moment to witness.

Don't be discouraged if you miss a viewing spot.

Every race has unique challenges for spectators.

Preparation is key for a successful spectating experience. Spectating at I...