Endurance Nation Podcast (Endurance Nation)

Get ready to transform your endurance journey as Coach Patrick from Endurance Nation reveals the secrets behind our unique European training camps. Learn why shifting from a performance-driven mindset to one of exploration and enjoyment can vastly enhance your athletic experience. From breathtaking rides to cultural immersion, discover how our camps offer a refreshing alternative to the typical, high-pressure race preparation. 

In this episode, I unpack the key lessons learned from hosting four incredible camps this year and explain why they could be the best investment for your fitness in 2024. Hear firsthand accounts of the camaraderie, the serene landscapes of Spain, Italy, and France, and the exhilarating feeling of achieving a state of Zen on your bike. If you’re ready to trade rigid schedules and stress for adventure and fun, this episode is your gateway to an unforgettable training experience.

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another Age Group Triathlon Update. This week Patrick talks all things endurance, including the impending Paris Roubaix, wishing our FL 70.3 athletes good luck, updating your EN race results.

Patrick introduces one of our newest sponsors, Amrita Foods (https://amritahealthfoods.com) and interviews Team Endurance Nation athlete Doug Miller via Skype from across the pond! Finally, the Weekly Coach Tip -- Planning for Camp Weekend.

Thanks for listening to this Endurance Nation podcast. Be sure to check us out at EnduranceNation.us, or create a FREE 7-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Rich and Bart discuss his performance and Ironman execution lessons learned at IMCDA

Endurance Nation Triathlon Coaching

Coach Rich and Teri discuss her Kona qualifying performance at Ironman Saint George.

Endurance Nation Triathlon Coaching

Rich and Annie discuss here race at Ironman Wisconsin -- another first timer racing like a vet!

Endurance Nation Triathlon Coaching

Brandon and Rich discuss his performance at IMCDA, including a 3:30 marathon.

Can consistent, frequent running truly transform your race season? Join me, Coach Patrick, as we explore the revolutionary concept of run durability in this eye-opening episode. We dive into the foundational elements that can help you build a resilient running routine, setting you up for success and helping you avoid injuries year-round. From understanding the critical role that small, manageable doses of stress play in fortifying your running foundation to learning the history and development of the Run Durability Project, we'll uncover the secrets behind maintaining a strong, injury-free run regimen.

Throughout this episode, we'll dissect the importance of sticking to a steady running routine, even during the off-season. You'll hear how the Run Durability Project has helped athletes at all levels achieve better performance by focusing on consistency and frequency, rather than just volume. Whether you’re a seasoned marathoner or new to the running scene, this episode offers valuable insights and practical advice on making consistency your best training ally. Don't miss out on this opportunity to enrich your running strategy and ensure a fantastic race season ahead!

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

Coach Patrick continues our exploration of Habits and Race Execution. Inspired by the Olympics, Patrick talks about Habits that can help you Pre-Race and within the Race as well. Topics covered include using your smartphone reminders as a checklist tool, music selection, race day mantras, default rules by race situation, and manipulating your mindset timeline within the race.

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P breaks down the difference between evil junk miles and important early season running. 

Key Talking Points include:

• 100 Days of Running Event [Facebook]
• Run Durability Webinar

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P covers the value of having a few go to routes for your training. 

One of the biggest obstacles to getting a good workout done is motivational, or physical -- it's logistical. Where can you get in the right work? Will others know where you are? How long will it take you to complete that session and return? 

Using go to routes helps you visualize your workout ahead of time (improving performance and compliance!) and makes for better training overall.

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P tackles the impossible -- getting triathletts to place nicer (and safer!) with one another. 

We've all had perfectly good workouts ruined by some else's behavior or attitude. Here are some basic guidelines to help keep you in line. Remember, it's better to model with your behavior than just tell everyone else what to do!

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for this insider preview of the Ironman Lake Placid Swim Course.

👉 Sign Up for our Free Email Course: Ironman Race Execution

This is part of our Four Keys pre-race strategy series. If you or someone you know is racing, please RSVP for the live, FREE talk on Friday July 25th at 10am at the Main Street Theater in Downtown Lake Placid. You'll get a complete race overview with strategy tips and have a chance to win some great prizes as well!

Full details are online here: http://thefourkeyslakeplacid.splashthat.com/

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P breaks down what it means to taper and get ready to race. 

You have three forces coming together:  Logstical, Mental, and Physical

How you manage them will greatly influence your performance on race day...to tune in so Coach P can sort you out!

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P goes behind the scenes of endurance nation to interview our race director, Brenda Ross.

A former dew athlete who was basically tricked into becoming a triathlete, Brenda has been a long-standing member of the team. As our race director, and she combines her passion for the sport and friendly disposition with a formidable attention to detail in making our races and team experiences fun for all.

Tune in to hear how she does it!

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for a quick review of what it means to focus on your body composition in the Winter. 

Most athletes think of "race weight" as something you look at when your race is looming -- there couldn't be a worse possible time. Instead, use the wintertime as a change to create sustainably good habits around your food and diet. This will carry into your race season and make you a much happier triathlete, promise!

Learn more about Endurance Nation and create a FREE 7-Day Trial membership here: www.endurancenation.us/join 

2017 is the 10th anniversary of Endurance Nation! And in honor of our 10th anniversary, we’ve reached back into our archive of over 630 episodes to refresh our most popular and downloaded podcasts. We hope you enjoy this podcast as much as we enjoyed revisiting it!

👉 Sign Up for our Free Email Course: Ironman Race Execution

The Four Keys of Triathlon Training: 2008 we revolutionized the long course triathlon space by creating the Four Keys of Race Execution DVD, a product of a our Four Keys Talks, has been used successfully by over 15,000 Ironman triathletes. Coach Rich Strauss of Endurance Nation has now applied this Four Keys perspective to the topic of triathlon training, delivering to you the big picture guidance that we use to create incredible results for real-world, age group triathletes.

If you're a triathlete looking to achieve results while maintaining balance in your life and healthy perspective on endurance training, these tips are for you!

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Ever think about flipping your winter training routine on its head? That's exactly what we're doing in this episode, as I, Coach Patrick, narrate the evolution of our transformative out-season program. Born from observing athletes globally and identifying the periods of struggle and success, we developed an innovative method to maximize your race day performance. We don't just address the technicalities of training, but actively work on fostering connections and ensuring your fitness journey is enjoyable!

As we delve into the nitty-gritty of our out-season program, you'll understand how we've turned the traditional model upside-down. We focus on converting weaknesses into strengths, making sure each component of your training ultimately contributes to your race day success. Not only will you get to follow a communal training structure, but you'll also be a part of weekly check-ins, monthly challenges, and much more. It's not just about training hard; it's about training smart and having fun while doing it! So, gear up and join us on this exciting journey to fitness success and race day victory!

Unlock the secrets to effective triathlon training and immerse yourself in a world of vibrant athleticism with our special guest, Mark, an age-group triathlete who juggles his regimen between the sun-soaked streets of Miami and the bustling avenues of Washington, DC. Hear Mark’s firsthand account of the unique hurdles and perks of Miami’s flat landscapes, paired with the perks of its warm winters and thriving swimming and cycling communities. Plus, get a peek into Mark’s amusing strategies for balancing remote work and training, including his innovative use of a magnetic screen door for dog training during DC’s sweltering heatwave.

Experience the adrenaline rush of the Clash Miami triathlon through Mark’s eyes as we uncover the race's intriguing history and ever-evolving course. Discover what it takes to conquer the Miami distance—a unique challenge that sits between an Olympic distance and a half Ironman. Mark shares indispensable advice on hydration and nutrition to combat the intense Miami heat, especially during the grueling run segment. Gain insights into pacing strategies that can make or break your race performance, all while navigating the unusual race setting of a spring-fed lake within a NASCAR track.

But racing in Miami is about more than just the competition; it’s an adventure for the whole family. From the cultural riches of the Perez Art Museum to the lush expanses of the Everglades, Miami offers an array of activities that extend the triathlon experience beyond the race. We highlight the city’s cosmopolitan allure, with its rich Cuban and Latin American influences, making it an ideal destination to blend sport with travel. Tune in and get ready to be inspired by Mark’s stories and find out why supporting diverse race venues like Clash can add an exciting new dimension to your triathlon journey.

Join Coach Patrick to learn about setting training priorities by sport/goals/skill. There's the training that we want to do, and then there's the training that we need to do. Balancing the two is critical to being your best possible athletic self. Tune in every Friday at 12pm EDT for training guidance, tips and support on our Facebook page: www.facebook.com/endurancenation

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Strauss from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach Rich discusses our strategy for helping our athletes to improve their body composition by creating a sensible daily calorie deficit by logging their diet and exercise in a couple easy to use mobile apps. 

Rich has been using and refining these strategies since 2010 and credits much of his performance in 2015, when he qualified for Kona at Ironman Wisconsin, to the excellent body composition he achieved by following this easy to implement process. 

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

2017 is the 10th anniversary of Endurance Nation! And in honor of our 10th anniversary, we’ve reached back into our archive of over 630 episodes to refresh our most popular and downloaded podcasts. We hope you enjoy this podcast as much as we enjoyed revisiting it!

Rethinking the Value of the Brick Run for Long Course Triathletes: After years of reviewing results and the feedback of our athletes, customers, and comparing both with our own training and racing experience, we have come to the conclusion that brick workouts become less valuable as the distance of your goal race increases. In other words, they are more relevant to sprint triathlon training than your next Ironman.

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

As an endurance athlete, we know that you're always looking for ways to push yourself and improve your performance. That's where overreaching comes in. Overreaching is a term used to describe the process of intentionally pushing your body beyond its normal limits in order to create new fitness through a process called super compensation. When done correctly, overreaching can lead to improved endurance, increased strength, and enhanced overall performance. Done incorrectly, well, you could suffer a setback. Here are our rules to help you successfully and safely do some volume. 

• Use Your Current Fitness as a Baseline
• Set a Tangible Target (and Supporting Elements)
• Choose the Safest Possible Option
• Adjust Frequently to Safeguard Training Time
• Mindset Hack: What Would Next Week Me Say Right Now?

Welcome to Coach Patrick's Race Weekend Edition podcast from Endurance Nation!

In this special episode, Coach Patrick shares invaluable insights and strategies for race execution that have been honed over 15 years of experience.

Whether you're racing 10 miles or 200 miles, an Ironman athlete, or pursuing any other distance, this podcast equips you with the Four Keys of Race Execution framework to help you have a fantastic race, regardless of fitness level.

Discover how to stay on track, focus on the basics, and prepare yourself mentally and physically for those challenging moments on race day.

Tune in to optimize your race strategy and find out why it's not about how fast you go, but how well you execute your race!

Join Coach Patrick as he finds out why Kim's 2nd attempt at Ironman Lake Placid was so tough...and they work together to identify the potential causes for her stomach issues. Let's hope the third time is the charm!!!!

Coach Rich, the official "Endurance Nation Season Planning Coach," shares with you his five tips for planning a successful triathlon season. 

Thanks for listening to this Endurance Nation podcast. Be sure to check us out at EnduranceNation.us, or create a FREE 7-day trial membership at EnduranceNation.us/join.

Have comments or questions about the show? We'd love to hear from you on Facebook or Twitter! 

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Coach Rich sits down with Matt Samojedan, 53 years old from St Louis, MO. Matt got off the couch in April of '08, joined EN in Fall of '08 and, 70+ pounds lighter, 40% stronger on the bike and 20% faster on the run, qualified for Kona at Ironman Louisville 2010. Matt's story is amazing with a lot of learning points for the EveryMan triathlete!

Visit EnduranceNation.us to learn more about us and opportunity to join TeamEN

Rich and William discuss his 45 minute PR at Ironman Wisconsin

Endurance Nation Triathlon Coaching
Create a FREE 5-Day trial membership!

Time is of the essence, even if you are goals are Epic. One of the most challenging aspects of endurance training is finding the time to create a foundation of endurance. Over time we have found that stacking back-to-back days is the best way to fast-track your gains without disrupting your regularly scheduled life. 

Here’s how to build your best 48 hours: 

• Race Expectations [Weekly? Monthly?]
• Calendar Review
• Create Your Agenda
• Prep Day Secret
• Budgeting Recovery

Watch the video on YouTube here:  https://youtu.be/W17SfbPIHdo

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. We hope you enjoy this short but sweet podcast with Daria Matthews. She is a phenomenal athlete despite her self-deprecating demeanor. When she's not crushing all of us on the Team Strava she's juggling the demands of work and home life. In this episode, Daria talks about the importance of having a challenge early in the season to keep her motivated and test her limits.

Key Talking Points:

- Early season challenges are 80% mental.
- Getting started is the hardest part.
- Use visualization as a key to unlock superpowers!

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick as he hears about David's unfortunately exciting day and how he stills manages to salvage his performance and, as he pointed out to me later...a 26-minute PR!!!  Nice work David and the next race is the big one! 

Rick Goullaud has been a member of Endurance Nation for a few years, and along the way has done IM Wisconsin, Kona and is now headed to Lake Placid. A sprightly 71 years old, Rick stands 6' 4" tall at 180 lbs. 

Hard to believe that just a few years ago he was on Heart Medication and was 235 lbs! Along the way, Rick has found some great friends and is a true student of the sport. He attended our Placid Camp and brought his energy and laugh to keep us all at ease. 

Truly and inspiration and great guy...enjoy!

Mentioned In This Episode

• Placid Race Camp
• Train from MN to NY (it's on Amtrak!)
• Bianchi Road Bike
• Wicked Smart Member - A term we use inside Endurance Nation for our veteran members who contribute and support their teammates.
• EN Race Kit - Definitely worth a few minutes of free speed on race day!

Thanks for listening to this Endurance Nation podcast. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Have comments or questions about the show? We'd love to hear from you on Facebook or Twitter! 

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Brett and Coach Rich Strauss discuss Brett's performance at Ironman Coeur d'Alene.

Endurance Nation Triathlon Coaching

Your fearless triathlon coaches, Rich and Patrick, outline the latest element to the TeamEN experience: ENFan. Now anyone can sign up to get a FREE Four Keys DVD, early-bird access to content and our annual Tri-Rallies and even a 10% discount on EN plans! This is the latest move to connect our 450 members with our over 2,000+ Facebook fans and Twitter followers.

After redefining the triathlon space, RnP begin outlining the 2010-2011 OutSeason. In addition to pointing you to our free OS Course, we outline exactly why this part of our season is the most critical. Our motto is "Work WORKS!" and that's never more true than during the winter!

• Join Coach Patrick from Endurance Nation (www.endurancenation.us) as he interviews new member Brian Anderson on his first Ironman finish at Ironman Florida. Tune it to hear how Brian used his ultrarunning experience and the Endurance Nation Four Keys of Race Execution to make the right decisions all day!

• Join Coach Patrick from Endurance Nation (www.endurancenation.us) to learn how a fixed training week—a limited set of training hours—can be a significant advantage over your triathlon competition. Coach Patrick shares three strategic elements of managing a fixed schedule successfully.

Bruce Thompson has been with Endurance Nation since 2010, and has progressed from a 13hr Ironman to an 11:05, age group winner performance at 2014 IRONMAN® Mont Tremblant. 

Rich and Bruce discuss his race in detail. MANY race execution lessons here for everyone!

Jon and Coach Rich discuss his performance at Ironman New York City.

Endurance Nation Triathlon Coaching
Go here to create a FREE 5-Day trial membership with a 30-day money-back guarantee!

Robin and Rich discuss her race and Ironman execution lessons learned at IMCDA

Endurance Nation Triathlon Coaching

Tim and Coach Rich discuss Tim's performance at the inaugural Ironman Mont Tremblant.

Endurance Nation Triathlon Coaching
Create a FREE 5-day trial membership with a 30-day money back guarantee!

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another special endurance industry interview podcast. This week Coach P interviews Gustavo Cadena of Omius. 

Omius provides technical gear to elite triathletes looking to beat the heat and be their personal best. You've likely seen the gear and not even been sure what you are looking at...so maybe check them out here: www.omius.io

Key Talking Points include:

• Early prototypes
• The science of staying cool
• Advice on how to stay your coolest on race day!

Additional Links and Resources:

• www.omius.io
• www.instagram.com/omiustech
• www.facebook.com/omiustech 

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

What if a tiny oversight could cost you an entire race? Join us as we recount the ups and downs of the Vermont Overland race, a brutal 55-mile course with 7,500 feet of climbing. This episode is packed with personal stories and hard-earned lessons on the importance of meticulous race preparation. From my own frustrating Did Not Finish (DNF) due to preventable equipment failures to the value of carrying spare valves and CO2 cartridges, we lay it all out. You'll get an inside look into the mechanics and mental strategies required for a successful race day, revealing how even minor oversights can lead to major setbacks.

We also introduce you to the Race Saver Bag, an innovative tool designed to help runners manage their core temperature effectively and stay competitive. This game-changing product, once exclusive to professional athletes, is now available to everyone and can help you achieve your personal best. With practical tips on mental rehearsal and handling unexpected challenges, this episode aims to equip you with the knowledge to make smart, decisive choices when it counts the most. Don’t let preventable mistakes sabotage your performance—listen in and prepare to elevate your race game.

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

Coach Patrick introduces our May 2021 promotion for Mother's Day -- a full free month of coaching and community to jumpstart 2021. Learn more here.

One day simply isn't enough for us endurance athletes...so we figured 30 days was waaaaay better! 

In all seriousness, 2021 has been a year of giving back to the incredible people who have helped us all endure this pandemic. We started with our One-for-One program, which was a great success. 

Now it's time we turned the attention closer to home and thank the moms who have been working non-stop to keep the rest of the world turning. 

As we slowly return to a normal life of training and racing, we are here to support you. Whether you need help getting started or want to fast-track your way to a deferred race entry, we've got the community and coaching to help you out. 

The offer ends on June 1st, 2021 so don't delay!

See you on the inside!

Read the full offer on our blog, online here: https://www.endurancenation.us/promotion/moms-train-free-all-of-may-2021/ 

Join Coach Rich Strauss of Endurance Nation for this discussion of training considerations specific to Ironman Arizona. 

Thanks for listening to this Endurance Nation podcast. Be sure to check us out at EnduranceNation.us, or create a FREE 7-day trial membership at EnduranceNation.us/join.

Have comments or questions about the show? We'd love to hear from you on Facebook or Twitter! 

Endurance Nation: Work Hard, Get Smart, Go Fast! 

In this episode of the Endurance Nation podcast, Coach Patrick emphasizes the critical importance of rest and recovery for endurance athletes. Proper recovery not only prevents burnout but also enhances overall performance and longevity in the sport.

Key Strategies for Rest and Recovery:

• Rest Hard: If you think you need two days off, take four. Commit to doubling the rest period you believe you need to ensure full recovery. Focus on getting eight-plus hours of sleep each night and eliminate stimulants like caffeine and sugar late in the day to help your body unwind.

• Clean Eating: Cut out unnecessary calories and sugars to allow your body to reset and recover. Eating clean helps mitigate the fatigue accumulated from training.

• Holistic Recovery: Address all aspects of your life, including work and personal stressors, to create a comprehensive recovery environment. Use this time to offload non-essential tasks and focus on rest.

• Adjust Training Load: Identify and reduce the most taxing workouts. Maintain the frequency of workouts but decrease their duration and intensity. For instance, if you’re fatigued, shorten your sessions or lower the intensity by one training zone.

• Optimize Your Week: Adjust your weekly training structure to prioritize either weekdays or weekends, depending on your schedule. Incorporate micro rest blocks or complete rest days to ensure adequate recovery.

• Prioritize Race Day Performance: Focus your training on the sessions that directly impact your race performance. Eliminate junk mileage that adds unnecessary fatigue without beneficial returns.

By integrating these rest and recovery strategies, athletes can sustain high performance levels, avoid burnout, and stay on track with their training goals. Tune in for detailed insights and actionable tips to enhance your endurance journey.

Not all races go as planned. But like grandpa always said, “If life gives you crappy races, then go plan some revenge dammit!” Here’s how you can mke the most of a poor first go round. 

• Diagnose the Difficulty
• Use the Four Week Event Window 
• Recover Like a Pro (Skip if you didn’t race)
• Restart Like a Pro 
• Draft the Rock Solid Race Plan
• Execute with Confidence

The hill you're climbing will eventually end. You may not believe it, but it WILL end. The wind, however, is an invisible force that temps to do the wrong thing for a very, very long time. How exactly should you race a wind triathlon bike course? 

Coach Rich Strauss interviews his college swimming friend, Alan Clack of Montreal, Canada. Fewer than 1000 people have completed the English Channel swim and Alan now counts himself among them after making a successful crossing in 2012. Rich and Alan discuss his preparation and his incredible swimming accomplishment. 

• Join Coach Patrick from Endurance Nation (www.endurancenation.us) to learn why you can skip single workouts in the OutSeason, but multiple sessions require some adjusting. Patrick will also talk about being "in the bonus" and what it means for OutSeason excellence and your overall season.

Becky Hirselj, TeamEN member and first time Ironman athlete, discusses her race with Coach Rich. Becky raced like a vet after having been brought several years and races up the learning curve by the Coaches and the Team.

Visit EnduranceNation.us to become an ENFan and receive an invitation to create a FREE 5-day trial of TeamEN.

Have you ever felt your heart rate spike—not from the workout but from the whirl of traffic as you pedal along? I'm Coach Patrick from Endurance Nation, and I get it. That surge of anxiety when a truck zooms by a little too close is real, and it's precisely what we're tackling in our latest episode. Here, I lay out the tools to help you manage those fears, from choosing off-peak hours for your rides to potentially embracing an indoor trainer as your new best friend. Trust me, it's not about never feeling afraid; it's about leveraging that fear to remain alert and alive on the road.

This week, we're not just talking about survival; we're talking about thriving amidst the hustle of traffic. I'll walk you through the essentials of being seen with the right gear and the power of an undistracted mind. With practical tips and a frank discussion about the balance between effective training and safety, this episode is your guide to becoming an unstoppable force on two wheels—no matter the traffic conditions. Remember, cycling confidently in traffic is a skill, and I'm here to help you build it. So, strap on your helmet, and let's take this journey to confident cycling together.

Coach Patrick from Endurance Nation interviews Dave Halligan about his race experience at Ironman USA 2010. Learn how Dave really upped his game from 2008 and how his day played out!

Join Coach Rich from Endurance Nation (www.endurancenation.us) as he interviews TeamEN member Frederick Guesneau about his 4th place performance in the men's 50-54 age group at the 2016 Ironman Wisconsin triathlon.

Rich and Ian discuss many topics, most notably Frederick's mental trick of turning the pain of race day into a positive experience.

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

This week Coach Patrick welcomes special guest Jeremiah Bishop (Instagram) to discuss the Alpine Loop Gran Fondo happening September 26, 2001 [bikereg].

You'll not only hear about the course, you'll learn:

- Why you should never leave your bike next to a Bud Light can
- How to make a "Fondo Fizz" (I want one)
- The right type of gear for the 110-mile Alpine Loop route

Oh, and you'll have a blast. Endurance Nation will be on site at the 2021 ALGF. We'll do a Friday recon ride as part of a weekend of adventure...you should join us Sept 24 to 26!

Join Endurance Nation for the Weekend!

Full details on how you can join us for this weekend of cycling fun are online here: https://www.mile18inc.com/2021-alpine-gf-gathering/ 

This is another installment of the  Endurance Nation (www.endurancenation.us) endurance podcast series. 

Additional Links and Resources:

• Alpine Loop Gran Fondo
• Vegan Cyclist Video Review
• Another Video Interview

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

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Sponsor

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P breaks down how to recap your season to capture what you've accomplished this year, and how to use that information to make sense of your upcoming year. 

Most athletes measure their year by performance in individual events or workouts. But success in triathlon is the result of compiling hours, days and years of workouts...so that's how we should judge our progress!

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P reviews his Ironman Hawaii experience, starting with the first half of his year -- planning, training, preparation, etc. 

There are a myriad of things that go into a "good" race at the world championships. Some of it is really just luck. But luck certainly favors the prepared....so tune in to hear how Coach P made sure he was as ready as possible. 

Key Talking Points include: 

• An early qualification at Ironman® Cabos;
• Season planning to eliminate common injuries / setbacks from years past;
• Race training without the pressure of volume or ramping up the bike as well as the run;
• Value of "early" Race Planning in order to make your final training weeks as specific as possible. 

Additional Links and Resources: 

• Race Report from the Endurance Nation Blog
• Race Photos

Thanks for listening to this Endurance Nation podcast...find more online here.

Sponsor

Health IQ can save customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive. Like saving money on your car insurance for being a good driver, Health IQ saves you money on your life insurance for living a health conscious lifestyle. These savings are exclusive to Health IQ and you must qualify to get the special . Go to healthiq.com/ENTP to see if you qualify.

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, sign up our Endurance Insider weekly email to stay on top of all things endurance, or create a FREE 30-day trial membership at EnduranceNation.us/join if you are ready to get started!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach Patrick interviews Sid Wavrin, who is entering his third year of Endurance Nation membership. In fact, Sid joined for the 2016 OutSeason®!

Key Talking Points include: 

• What elements of our winter training helped Sid the most;
• How he handles the reduce swim training load of our Winter program;
• Why riding on Zwift is the bomb dot com;
• The benefits Sid enjoys of being a part of such an active community;
• Just how challenging the workouts are;
• Exactly how Sid adjusts his own program (and plans) to match his needs.

Additional Links and Resources: 

•  Our Winter Blog Archive

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here 

Sponsor

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance, or create a FREE 30-day trial membership at EnduranceNation.us/join if you are ready to get started!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for a break down on Run Durability and how you can use it to set the stage for your upcoming season.

Following up on his Run Durability Advantage blog post, Coach Patrick gives more detail on the basics of running as a baseline tool for seasonal improvement.  

Thanks for listening to this Endurance Nation podcast. Be sure to check us out at EnduranceNation.us, or create a FREE 7-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Remember, we aren't just the world's largest, fastest online triathlon team with more than 750 members across the globe training and racing together...we're members too. 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P interviews Tim Cronk for Part Two of the Ultraman Florida experience.

Part One was Pre-Race, as is available for Endurance Nation members only on our Ultraman® Resource Page, and now here in Part Two we get the full skinny on his race experience. Tim shares all the highs and lows, his race strategy and some great insight on what it means to execute an Ultraman. 

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Are you racing IRONMAN® Arizona? Tune in as Coach Rich gives you many invaluable tips for racing the Arizona bike course correctly, setting up a great day on the run!

And be sure to attend our LIVE, FREE Four Keys of Arizona Pre-Race Talk: www.thefourkeysAZ.splashthat.com

Learn more and create a FREE 7-day trial membership at www.EnduranceNation.us

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P talk about one of our important "lessons learned" from running with power thanks to our partners at Stryd.

Running with power isn't just about getting stronger -- it's about becoming more efficient. And thanks to Stryd, we can now track and target our Leg Spring Stiffness (LSS) as a measure of running efficiency. 

While LSS typically improves across a season as you build your running fitness, you can fast track it's improvement with non-running specific activities. Strength training, drills and plyometrics are an option, and Endurance Nation has chosen to use plyometrics as the tool for our members.  

Additional Links and Resources: 

• What is Leg Spring Stiffness
• Understanding Run Effectiveness and Its Uses (Steve Palladino)
• Run Faster with Stryd, Part Three

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here 

Sponsor

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance, or create a FREE 30-day trial membership at EnduranceNation.us/join if you are ready to get started!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

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Join Coach Patrick to learn how we recommend adjusting you plan to overcome early setbacks. 

- The Return from Injury: You are rested, but healing and building trust.

- Phased Training Load: Goal is to move from active, to relevant, to specific. 

- The Return from Illness: You are rested but cardivascularly starting over. 

- Phased Training Time: Goal is to move from daily stress to activity-based stress to training. 

- The Return from Travel: You are healthy, but have lost some fitness. 

- Rebuilding Your Aerobic Base: Goal is to use aerobic volume to reboost your training levels and accelerate your return to training. 

Get the podcast version online here: https://www.endurancenation.us/podcasts

Coach Patrick reviews the importance of well-fueled workouts as it relates to your total health and wellness. Yes, even winter workouts are a good time to develop your overall ability to train and recover properly. Talking points include: 

• Building Long Term Healthy Habits
• The More Work, the More Important Fuel Becomes
• Optimize Nutrition Outside of Workouts First
• Workout Nutrition Portion Sizes Change, Quality Remains
• Bonus: Recovery Fuel

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for this third installment of our Season Planning series, where he discusses how Critical Performance Components (CPCs) are the building blocks of your season. As an Endurance Nation athlete, many of these are already accounted for within the context of your training plan. And each level works across a given season, such that by Year Three you will be in Level Three of your CPCs.

But of course, not everyone wants to wait a few years to be better…so this section is dedicated to explaining the progression of CPCs, defining basic exceptions, and explaining how to tackle your current season goals.

Tune in for more details or view the full blog post here: http://j.mp/15Lyz41

Coach Rich Strauss of Endurance Nation chats with first time Ironman athlete Trevor Garson to discuss his day at Ironman Wisconsin. Rich and Trevor discuss valuable lessons of pacing on a hilly course and much more.

Visit EnduranceNation.us to learn more about joining TeamEN, or become an ENFan and receive a FREE Four Keys DVD and 10% training plan discount code.

Rich and Allen discuss his race -- injury forces a reassessment of race day goals and execution.

Endurance Nation Triathlon Coaching
Create a FREE 5-day Trial Membership

Coach Rich Strauss and Al Truscott discuss his 65-69AG winning performance at Ironman Coeur d'Alene 2014. Al is a 20+ time Ironman, has won IMCDA four times, Ironman Arizona twice.

www.endurancenation.us

Coach Patrick is joined by Endurance Nation athlete Jonathan Benson to talk about the role of testing inside Endurance Nation. Depending on the time of season and your goals for the year, the importance of testing will vary. Tune in to learn the best way forward to maximize your training.

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for a very special insider weekly podcast. This week Coach P virtually sits down with the untrackable, unstoppable, everlovable Mariah Bridges for our first staff podcast. 

There are many things that make Endurance Nation awesome, but Mariah is one of the people that makes our brand come alive. Over the past three plus years as our Marketing Director, Mariah has travelled to more races than you knew existed, attended tons of camps, connected EN with 50+ sponsors and partners, revamped our Race Weekends and so much more. 

I hope you enjoy this inside look at one of our favorite people on the planet!

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Patrick introduces the "Brand of the Month" category with David Hellard from CaffeineBullet.com. An accomplished runner of all distances with an even more impressive sense of humor, David took time away from his podcast Bad Boy Running here and CaffeineBullet.com here to share a bit on his journey and lessons learned as an athlete and business owner. If you want bonus research points, you can watch his video here.

Key Talking Points:

• Surviving Marathon du Sables
• Why Beer Mile training was the perfect diversion
• When & why you should "challenge" your stomach in training to prepare for a race
• The double-edged sword that is caffeine and how to consider using it

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick for a pre-weekend session about your training. Learn how to define volume targets by event and fitness. Patrick discusses relevant targets for UltraRunning and 70.3 Triathlon.

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach Patrick interviews Mark Hickman. A member for over five years, Mark has finally cracked the code on his OutSeason® Training in his quest to win the state championships (you'll have to listen in to hear if he's coming for you!). 

One of our many military members, Mark breaks down how his approach has evolved over the years to match his in season goals. A great listen for those of you on the path to chasing personal greatness!

Key Talking Points include: 

• Connecting Seasons
• Learning from the Team for Best Practices
• The Importance of Resilience
• Key to Body Composition
• Using Races to Build Fitness Across a Season

Additional Links and Resources: 

• Zwift (www.zwift.com)
• Elite Direto Trainer (http://www.elite-it.com/en/products/us/trainers/interactive/direto)

Thanks for listening to this Endurance Nation podcast...find more online here.

Sponsor

Health IQ can save customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive. Like saving money on your car insurance for being a good driver, Health IQ saves you money on your life insurance for living a health conscious lifestyle. These savings are exclusive to Health IQ and you must qualify to get the special . Go to healthiq.com/ENTP to see if you qualify.

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, sign up our Endurance Insider weekly email to stay on top of all things endurance, or create a FREE 30-day trial membership at EnduranceNation.us/join if you are ready to get started!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for a review of how to plan quality goals for your next season. While most triathletes get mired in the details --- aka "What am I doing for my long in on that first Saturday of August???" -- but few set goals that hold them accountable. The Fall / Winter is a great time for this process. Coach Patrick will walk you through Season, Phase and Specific goal setting. 

Thanks for listening to this Endurance Nation podcast. Be sure to check us out at EnduranceNation.us, or create a FREE 7-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Rich and Dave Tallo discuss his Kona qualifying performance at Ironman Wisconsin, and dovetail into a discussion of what it takes to Kona qualify in the wicked fast age groups of men 35-59'ish.

Endurance Nation Triathlon Coaching
Go here to create a FREE Five Day trial membership!

Join Coach Rich Strauss from Endurance Nation (www.endurancenation.us) as he interviews Laura Becker, a 31 year old school teacher in Connecticut who's been on the Team for a couple years.

Rich and Laura discuss considerations for triathletes new to the long course distance, with some especially powerful lessons for women in the sport.

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30­ day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Rich Strauss from Endurance Nation (www.endurancenation.us) as he interviews Rob Sabo about his performance at 2016 Ironman Lake Placid.

Rob has been managing a hamstring injury for the better part of two years and his story is a great lesson in perseverance and adjusting goals and expectation to fit within the new box that an injury or other life change deals you. 

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30­ day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach Patrick interviews former Endurance Nation Member Sarah Cooper on her (amazing) life after Ironman. Which includes winning Race Across the West (overall) and first female finisher of the solo 2017 RAAM. Yes, Sarah is the real deal!

Key Talking Points include: 

• Why Sarah went to ultra cycling
• How she handles adversity in training and racing
• How her mom set the tone for Sarah to be fearless at a young age
• The value of incredible friends, family and support.  

Additional Links and Resources: 

• Blog: https://sixcoopers.wordpress.com
• Instagram and Twitter: @iowacoop
• Facebook: https://www.facebook.com/sixcoopers
• Gravel Race: https://spottedhorsecycling.com
• Instagram: @spottedhorsecycling
• Facebook: https://www.facebook.com/SpottedHorseGravelUltra/
• Time trial series: Elkhart Time Trial https://zealousracing.com

Thanks for listening to this Endurance Nation podcast...find more online here.

Sponsor

Health IQ can save customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive. Like saving money on your car insurance for being a good driver, Health IQ saves you money on your life insurance for living a health conscious lifestyle. These savings are exclusive to Health IQ and you must qualify to get the special . Go to healthiq.com/ENTP to see if you qualify.

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, sign up our Endurance Insider weekly email to stay on top of all things endurance, or create a FREE 30-day trial membership at EnduranceNation.us/join if you are ready to get started!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Rich and Scott discuss his race, his first Ironman, including a 15 minute negative split on the run!!

Coach P interviews the one, the only, cue the drum roll and the Rocky music: JONATHAN LIEBERMAN!!!

Jonathan got a lottery slot, validated it at Ironman Lake Placid and then raced the Big Dance a mere ten weeks later. Nothing like competing in the world championships in your second ever Ironman...and none of this was lost on Jon. His focus, tenacity and perserverance are amazing, as is his journey. You can hear it all, in the first person, in this podcast!

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P introduces the third installment of our PRO newsletter.

This newsletter is a deep dive on a specific topic relevant to endurance sports. Delivered twice a month to your inbox, the problem is that it will make sure that you were up to speed on the most current trends and in an optimal position to make decisions that can advantage you. 

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

In this brief in between episode, Coach Patrick discusses the value of organizing your races in small clusters for better outcomes. The more intentional you can be with the structure of your season, the better outcomes you can expect to earn.

• Being able to use a single base training build-up repeatedly instead of having to repeat the cycle over and over again.
• Capturing rapid learning opportunities to get better at decision-making for success and race day

Increase familiarity with race day setup and better execution as a result

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. Coach Patrick breaks down the macro-level tactics for endurance runners to manage their speed training.

Key Talking Points:

• There are significant consequences for a poor run speed training strategy: injury, burnout, fatigue, failure to peak...just to name a few.
• Elite runners dedicate 20% of their time (or less) to run speed...and so should you!
• Strivers try too hard; Achievers use the Minimum Effective Dose.
• Less run speedwork can actually have a greater impact.

Thanks for listening to this Endurance Nation podcast...find more online here.

Prefer to Watch the Show?

Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more!

Newsletter

Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here

Sponsor

Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation

Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible

About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Susan had always believed that more training hours equated to better race day performance—until she found herself juggling Ironman prep with a demanding job and a bustling family life. It was then that she discovered the game-changing Four Keys approach from Endurance Nation, a strategy that redefined her training and race execution. In this episode, we delve into Susan’s inspirational journey, balancing the rigors of Ironman preparation with the chaos of everyday life, all while demonstrating the incredible strength and determination required to succeed in endurance sports.

Join us as we recount the final stretch of Susan’s path leading up to Ironman Wisconsin, where her perseverance was tested by adverse weather and equipment challenges. Despite these hurdles, Susan’s unwavering focus and resilience shone through, culminating in a triumphant finish. We also introduce "The Unfair Advantage," our exclusive newsletter packed with insider tips to keep you ahead of the competition. Tune in for an episode brimming with inspiration and practical advice that promises to elevate your athletic journey.

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

Nutrition is often the 3rd rail of sports. Emotional. Charged. Controversial.

It is as necessary as it is complicated. There are apps, programs, and professionals. And then there is your reality. Work. Stress. Schedules. Workouts.

We believe that you can make significant progress to achieve healthy body composition and see benefits by making a few simple daily choices.

Here is our macro-level approach to supporting our athletes as they lay down this critical framework:

- Step One: Set Your Intention & Define Your Mantra
- Step Two: Identify 3 easy targets
- Step Three: Create a Daily Plan
- Step Four: Daily Focus Habit
- Step Five: Define Your Flex Time

Jess Backofen has been doing triathlons since 2011, but she only recently accepted the fact she's a triathlete. A mother of two with a full-time job, Jess has turned to an Endurance Nation Digital Training Plan to guide her to Half Iron #3 in Atlantic City. 

Tune in to hear how Jess kicked the doggy-paddle habit (with help), how triathlon has helped her with kids and her super double top secret approach to eating oreos like a PRO. Blew. My. Mind.  Not joking. 

Mentioned In This Episode

Thanks for listening to this Endurance Nation podcast. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

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Endurance Nation: Work Hard, Get Smart, Go Fast! 

Tune in as Coach Patrick reports back on several days worth of riding the Ironman Texas bike course. Learn how the race unfolds, where the trouble spots are and what you can do to be 100% ready for the big day!!!

To learn more about Endurance Nation and our Age Group Triathlon Coaching, please visit us online at www.endurancenation.us

Thanks!

Get ready to reclaim your time and redefine your winter training regimen with this essential podcast episode. We promise to equip you with the tools to trim your schedule, focusing on activities that give you a higher return on investment. As endurance athletes, we're sharing our secrets on why activities like swimming may not offer the best ROI during winter and why you might want to consider investing that time in catching some extra z's.

Presenting a comprehensive guide to winter training, we'll help you identify and tackle your A+ problems; the hurdles that, when overcome, don't only make you a faster athlete but a healthier human being. We'll explore how to avoid common winter pitfalls like training outdoors amidst fallen leaves and making smart investments in training tools that offer lasting value. Moreover, stay connected with us and fellow athletes through our social media platforms. We're giving you tips on how to make your indoor training setup more social and effective. Tune in and stay ahead of the pack, even in the off-season.

The majority of athletes consider heat to be their enemy. It depletes you, it slows you down, it burns your skin, it makes training and racing downright miserable. In other words, this is the perfect opportunity to turn someone else's problem into your advantage. 

Training in the heat, done properly, brings additional adaptations for your Fitness that will unlock performance on race day. Several studies have shown that training in the heat two or three times per week for 20 to 90 minutes, will create several beneficial training effects. 

• Decreased heart rate
• Improved exercise economy
• Lower core temperature at sweat onset
• Increased plasma volume (Plasma is the liquid component in your blood. If the volume is increased, you can send blood to cool your skin without compromising the supply carrying oxygen to your muscles.)

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for our regular weekly check-in on all things triathlon and Endurance Nation. 

This week Coach P covers the Kona Lottery and two new PowerTap Products. He interviews Doug Johnson, highlights on of our many amazing sponsors (The Core Sling), and dishes out another Coach Tip: Managing Fatigue Between Plans.

Download and enjoy. We'll see you next week!

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Endurance Nation is the worlds largest, fastest online triathlon Team focused exclusively on age group triathletes looking to be their best on a limited schedule. We are two-time Ironman® TriClub Division One World Champions, Creators of the Four Keys of Race Execution and Team Coaching and home of the FirstTimeFinish Guarantee. You can learn more and create a trial online here: www.endurancenation.us.

What if the key to your best triathlon run isn't about speed, but about avoiding a slowdown? Join us as we unveil crucial strategies for effective run execution that prioritize smart decision-making over sheer hard work or luck. We'll delve into how your ingrained running identity, often linked to specific race distances and times, can be a hidden pitfall on race day. Discover how shifting your focus from running fast to managing your pace conservatively at the start can help control your heart rate and heat accumulation, allowing you to maintain your performance throughout the race. Equip yourself with knowledge and proactive practice to realize your full potential.

Aid stations might seem like minor pitstops, but improper management can cost you valuable time. We discuss the critical importance of planning what you need to achieve at each aid station, whether it's fueling, hydrating, or cooling. By having a clear strategy and executing efficiently, you can significantly enhance your race performance. Moreover, we emphasize that exceptional run execution is part of a broader preparation that includes solid swims, good biking, and effective nutrition strategies. Listen in as we share insights and resources from Endurance Nation to help you race to your peak potential.

Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys

Join Coach Rich from Endurance Nation (www.endurancenation.us) as he and TeamEN member Gary Lewis discuss his 1st time Ironman performance at Ironman Arizona!

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

2017 is the 10th anniversary of Endurance Nation! And in honor of our 10th anniversary, we’ve reached back into our archive of over 630 episodes to refresh our most popular and downloaded podcasts. We hope you enjoy this podcast as much as we enjoyed revisiting it!

Ironman Training for the Age Group Triathlete:
Coach Rich Strauss of Endurance Nation delivers his Ironman training guidance for self-coached athletes. Straight shooting and uncensored, this is not the stuff you read in the mags...

Thanks for listening to this Endurance Nation podcast. Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us, or create a FREE 30-day trial membership at EnduranceNation.us/join.

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Our sports are easily turned into formulas and data, which takes what makes our sports so special and...kinda...ruins it. Use the opportunity you have this season to tap into what you love about being an athlete. Join Coach Patrick for a pre-weekend session about your training, specifically levering your passion for your sport to get gains.

Thanks for listening to this Endurance Nation podcast...find more online here.

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About Us

Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Rich and Aaron discuss his race at Ironman Wisconsin. Aaron nearly even split both the bike and run, and passing over 200 people in the last 10k.

Endurance Nation Triathlon Coaching

Coach Patrick covers the fundamental changes in our updated training plans. Learn what's new for the season, and gain a better understanding of how Endurance Nation empowers age group athletes to be their personal best.

Coach Rich Strauss and Turby Wright discuss his performance at the 2015 Ironman World Championships.

Thanks for listening to this Endurance Nation podcast. Be sure to check us out at EnduranceNation.us, or create a FREE 7-day trial membership at EnduranceNation.us/join.

Have comments or questions about the show? We'd love to hear from you on Facebook or Twitter! 

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Coach Patrick shares out some of Team Endurance Nation’s top transition tips. No matter what your ability is, we can all be faster on the logistical side of racing. This is free speed, and done right it can keep you on course and energized about your performance. Tune in to learn about ordering materials, offloading them, and the top-secret Endurance Nation “go" bag.

A training camp can help you build early season fitness, but you need to be ready to do the work. This includes having a clear understanding of what you hope to achieve from the training camp, such as improved endurance, stronger performance in specific events, or a higher level of fitness. Creating the time to plan and prepare for the training camp will help you to maximize the benefits and achieve your goals.

• Outline your goal outcomes for the camp. 
• Set milestones for training to reach that level of fitness.
• Have a packing list for camp.
• Review and capture all logistical elements.
• Plan in recovery before and after camp. 

Coach Rich introduces his January OutSeason (JanOS) crew to the OutSeason and gives them a ton of guidance to lead them toward success.

Thanks for listening to this Endurance Nation podcast. Be sure to check us out at EnduranceNation.us, or create a FREE 7-day trial membership at EnduranceNation.us/join.

Have comments or questions about the show? We'd love to hear from you on Facebook or Twitter! 

Endurance Nation: Work Hard, Get Smart, Go Fast! 

Get ready to revolutionize your training approach as Coach Patrick unfolds the intriguing concept of 'Out Season Wave One' and its pivotal role in athletic preparation. Don't miss the opportunity to learn how starting early with your fitness regimen not only gives you a head start but also creates a safety net for any unexpected events disrupting your practice schedule. With the right strategic planning, you might even be able to participate in races as early as May or June, enjoy a short holiday, and then gear up for a 'second season'!

Part of the magic of Out Season Wave One is the camaraderie within a group of athletes training together, creating a 'wave' of collective motivation. Coach Patrick assures that the challenges of winter training, including holiday distractions, travel, and other obstacles, can be effectively navigated with the support of this team spirit. So, if you're ready to invest strategically in your fitness and conquer the ups and downs of winter training, Coach Patrick extends an invitation to you to apply and join the wave. Make sure to catch this episode and discover the art of strategically planning your athletic season with Endurance Nation.