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Episode # 145 scheduling triathlon in life Today we chatted about fitting training into life. We chat about the value of routine and planning. We deep dive into how to best arrange your schedule in order to get the most out of yourself at the right time by how you arrange your workouts in a day and week with life. We also touch on the nutrition side of this fun game of Tetris. 

Episode #144 Pre season? What are we doing now? Today we chatted about what we are doing with our coaching groups now. We talked about trends that we have seen, some of the why we are seeing these trends and what we are doing to make sure the ship stays on course for our groups as a whole and our athletes as individuals. 

Episode #143 Goal Shaping and Tucson Camp! Tucson Camp Preparation Camp is about setting up the season, learning, and peer training in a stress-free environment, rather than being in race shape. The required fitness includes swimming at least 2K, completing 2-hour trainer rides or 3-4 hours of outdoor riding, and jogging 30 minutes for running. Jesse emphasized the importance of having a positive attitude towards the training challenges at camp, noting that campers don't need to already be at the required fitness levels before attending.   Jesse and Marilyn explained that campers can have varying levels of group riding experience, with coaches providing guidance for both beginners and experienced riders. They emphasized the social aspects of camp, including opportunities to meet and learn from other athletes. Goal Setting in Triathlon Jesse and Marilyn discussed the importance of goal setting in triathlon, emphasizing the need to align personal goals with realistic logistical and physical capabilities. They highlighted the importance of honest self-assessment, including evaluating current fitness levels, life commitments, and the resources required to achieve specific goals. Jesse shared a personal example of adjusting goals for an ultra-running race to focus on finishing rather than winning, given time and energy constraints. Marilyn recommended using a structured debriefing tool to help athletes plan their seasons effectively and suggested consulting with coaches or trusted individuals to gain an external perspective on goal feasibility.    Tucson Camp !   Marilyn's Planning framework

Episode #142 Thriving as a triathlete during the holiday season  Marilyn and Jesse discuss approaches to having a ton of fun, maintaining fitness and feeling good and ready to train on the other side of the holiday season. Meeting all of these goals when at odds with each other can be quite a challenge, have a listen to find out how!   Also join us in the fun by tagging @mrjessev and @marilyn_chychota in your reindeer ear running photos!

Episode #141 Strength Training! Personalized Strength Training for Athletes Marilyn and Jesse discussed the importance of personalized strength training for athletes, emphasizing the need to consider an athlete's specific needs, training history, and response to different training loads. They highlighted the significance of progressive training, starting with bodyweight exercises and gradually introducing weightlifting, while ensuring proper form and technique to prevent injuries. Jesse and Marilyn also stressed the value of video feedback, using mirrors, and consulting coaches to improve form and ensure effective training. They agreed that athletes should respect the timeline for progression and adapt to each training block before advancing to the next level. Strength Training Techniques and Safety Jesse and Marilyn discussed the importance of proper form and technique in strength training to prevent injuries, emphasizing the need for athletes to assess their current form and seek visual feedback if necessary. They highlighted the importance of understanding the purpose of strength training, whether it is to improve performance in their sport, overall health, or both. Jesse shared a personal anecdote about a fall during a run, illustrating the benefits of having adequate muscle mass for injury prevention. The conversation concluded with a brief discussion on periodization and the use of specific exercises like deadlifts in training programs. Endurance Athlete Exercise Recommendations Marilyn and Jesse discussed exercise recommendations for endurance athletes, emphasizing the importance of proper form and equipment. They agreed that exercises like the leg press and seated row are beneficial for endurance athletes, while deadlifts should be approached with caution. Jesse shared his experience with pull-ups and banded pull-throughs. Marilyn advised on appropriate footwear for lifting and the importance of calf raises and hopping exercises for injury prevention in older athletes. They concluded by emphasizing the importance of good form, progression, and not overcomplicating core exercises.

Episode # 140 Racing your race!  In this episode we chat about the Women's race at the Ironman World Championships and what take aways athletes can use in any race. We explored the importance of adapting race strategies to environmental conditions and personal limits, emphasizing the value of pacing, self-regulation, and tactical decision-making during competitions. We also discussed the benefits of multi-sport training, shared experiences with recent races, and highlighted the need for athletes to develop strategies that balance fitness levels with race-specific demands.

Episode #139 Intensity control in triathlon training In this Episode Jesse is joined by Cameron Lamont, Head coach of the Wildcats Triathlon Team. They chat about how they use intensity control with the team, and go into how each of them use it with there individual athletes they coach. They end up chatting about intensity control coupled with intuitive training, all in all a really fun chat!   Jesse Vondracek - https://topsteptraining.com/ Cameron Lamont - https://cams-world.de/

Episode #138 Triathlon Training through Pregnancy  Jesse and Marilyn are joined by Emily Machiela-Leestman to share her story on training during pregnancy and postpartum. She is an open book and shares her story including miscarriages, pregnancy, and getting back to sport as well as offering advice for other women facing similar challenges. We know this process is extremely individual, but Emily offers great insights on what worked for her and she has some great take aways for  daily practices for physical and emotional well-being that everyone can learn from!

Episode #137 Swim Block training for triathletes In this Episode I am joined by a blast from the past - Elliot is back! Elliot and I dive into block training and how it can be effective and we seemed to really deep dive into this idea with the swim, we head down a few other tangents on the swim, a fun episode, not for the linear listener!! 

Episode # 136 The Fartlek Run Workout   The Fartlek Run Workout for triathletes - a personal favorite of mine. My running partners will affectionately remember them as "a few strides" until after the workout starts and I tell them the plan. In this episode we dive into the Fartlek run workout and how you can use it in your training effectively. A great listen for understanding the nuance of building a fartlek workout.   

Episode #135 Are you race ready?   In this episode Marilyn and Jesse roll through all the factors that can make you race ready! “Am I Ready?” — The Real Markers of Readiness Readiness for performance isn’t a simple checklist of fitness metrics or generic data points. It’s personal, layered, and often emotional. It evolves as we do—shaped by age, experience, setbacks, and growth.  

Episode # 134 The Endurance of Adaptation: Living, Racing, and Thriving with Diabetes In this  edition of “The 99%,” Marilyn sits down with two longtime friends, athletes, and training partners—Eddie Fishman and Gary Allen—to talk about endurance sport, diabetes, and the delicate balance between performance and health. What unfolds is a raw, insightful, and powerful conversation that transcends diagnosis and dives deep into self-awareness, adaptation, and the athlete’s mindset.

Episode #133 Open Water Swim Skills In this Episode Marilyn and Jesse chat about going from swimming in the pool to swimming in open water. We go into ways to mimic open water in the pool and some skills you can work on in the pool to get better at open water swimming, after all how you swim in open water is really the only benchmark of success! Enjoy -   Marilyn -- swim resources  Jesse -- Top Step Training

Episode #132 The Benefits of Exercise on Mental Health   A really fun chat with Marilyn outlining all the positives of exercise on mental heath. There are so many benefits that training has on your life, we just touched on a few - goal setting, routine, health, great habits and many more! 

Episode #131 Kona, Training trends and Racing! This Episode we discuss the move of Ironman back to world championships as a one day event in Kona. We talk about some discussions on training and racing we have been hearing in the triathlon world especially after Sanders dominate start to the year.  We also talk in a bit more detail what is going on in our own racing.  Marilyn's Camps!  Check out Top Step Training!