Advertise on podcast: The Endurance Athlete Journey

Send a text Summary: How fit do you actually need to be to start triathlon? In Episode 3 of Triathlon 101: A Beginner’s Guide to Triathlon, Coach Justin breaks down one of the most common barriers keeping athletes on the sidelines: the belief that they’re “not ready yet.” From minimum fitness versus ideal fitness to realistic swim, bike, and run benchmarks for a sprint triathlon, this episode reframes what readiness really looks like. You’ll learn why training exists in the first place, why consistency matters more than intensity, and what to expect on race day as a first-time triathlete. If you’ve been waiting to feel ready before starting, this episode is your reminder that triathlon doesn’t require readiness—it builds it.  Key Takeaways: Triathlon doesn’t require readiness—it builds itSprint triathlons are designed for learningMinimum fitness is far lower than people assumeComfort and composure matter more than speedConsistency beats intensity every timeYour first race is about experience, not executionFor all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Summary:  In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue their “Mastering the Fundamentals of Running” series by breaking down the true purpose and value of the long run. Rather than focusing solely on marathon or Ironman training, they explore how long runs benefit athletes across all race distances—from 5Ks to long course triathlon—while emphasizing that long runs are not one-size-fits-all. The conversation covers how to define a long run (time vs. distance), the physiological adaptations it creates, and why durability, recovery, and consistency matter more than simply logging big mileage. Coaches Justin and Katie also challenge common misconceptions, discuss when long runs may not be appropriate, and explain how smart progression builds both physical resilience and mental toughness without increasing injury risk.  Key Takeaways: ·       A “long run” should be defined relative to the athlete, not by a fixed distance or mileage standard.  ·       Time-based long runs can better manage training stress, recovery, and real-world scheduling than mileage alone.  ·       The biggest benefits of long runs are increased durability, musculoskeletal resilience, and mental toughness—not just cardiovascular fitness.  ·       Long runs help develop mitochondrial density and metabolic efficiency, improving endurance performance across race distances.  ·       Athletes are more often limited by their ability to recover from long runs than their ability to complete them.  ·       Consistency matters more than epic single sessions; a long run that derails the rest of the week is counterproductive.  ·       Long runs build mental skills such as pacing, discomfort management, and internal focus—especially important for triathletes who race without music.  ·       Progression and individualization are essential; long runs should be earned gradually, not forced prematurely.    For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Keywords Creatine, endurance sports, nutrition, supplements, athletic performance, sports dietitian, muscle recovery, cognitive function, training, health Summary In this deep dive into creatine for endurance sports, Katie, a registered dietitian and running coach, explores the benefits, mechanisms, and myths surrounding creatine supplementation. She emphasizes the importance of a solid nutritional foundation before considering supplements, discusses the safety and effectiveness of creatine, and shares personal experiences with its use. The conversation also touches on the potential cognitive benefits of creatine, particularly for those under mental stress or sleep deprivation. Takeaways Creatine is beneficial for high-intensity workouts.No supplement can replace a healthy diet and training.Creatine helps regenerate ATP, the energy currency of cells.Vegetarians and vegans may benefit the most from creatine supplementation.Creatine monohydrate is the most researched and effective form.Water retention can occur with creatine use.Creatine does not enhance aerobic performanceCreatine may improve cognitive performance under stress.Always choose supplements that are third-party tested.Creatine can enhance strength and power output.Personal experiences with creatine can vary among individuals.Sound Bites "Creatine isn't magic, but it has benefits.""No supplement replaces a healthy diet.""Creatine may help with cognitive performance."Chapters 00:00 Introduction to Creatine and Endurance Sports 02:50 Understanding Creatine: Mechanism and Benefits 06:10 Creatine Sources and Dietary Considerations 08:57 Research Insights: Safety and Effectiveness of Creatine 11:51 Myths and Misconceptions about Creatine 14:45 Potential Side Effects of Creatine 18:07 Creatine for Endurance Athletes: Is It Worth It? 20:58 Personal Experiences with Creatine 23:50 Creatine and Cognitive Function 27:10 Conclusion and Final Thoughts on Creatine A few resources to consider: https://examine.com/supplements/creatine Creatine and cognitive performance with sleep deprivation: https://www.nature.com/articles/s41598-024-54249-9 Review of common safety concerns with Creatine: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1682746/full Creatine supplements for endurance athletes: https://pubmed.ncbi.nlm.nih.gov/37096381/ For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Keywords: athlete immunity, immune system, nutrition, supplements, training, illness, health, endurance athletes, immune support, wellness Summary: In this episode, coaches Justin and Katie discuss the relationship between athletes and their immune systems, particularly during the winter months when illnesses are prevalent. They explore various strategies to support immune health, including the importance of sleep, stress management, nutrition, and the role of supplements. There is nothing that can totally prevent illness, but fueling properly and certain supplements can help support immune health and reduce the length of illness. The conversation emphasizes the need for athletes to listen to their bodies and adjust their training accordingly, especially when feeling unwell. The episode concludes with key takeaways on maintaining a balanced approach to health and training. Takeaways: Athletes are more susceptible to illness during high training volumes.Sleep is crucial for immune health and recovery.Stress can weaken the immune system, making athletes more vulnerable.Nutrition plays a vital role in supporting immune function.Adequate protein intake is essential for immune health (along with adequate fueling in general)Zinc and vitamin C might help reduce the severity of illness.Hydration is important, especially when feeling sick.Moderate exercise enhances immune activity, but excessive training can suppress it.Listening to your body is key in managing health and training.It's normal for athletes to get sick; managing it effectively is important.Sound Bites: "What can you do to keep yourself healthy?""Stress can compromise our immune system.""Exercise enhances immune activity."Chapters 00:00 Strategies for Maintaining Immunity 01:43 Nutrition's Role in Immune Health 13:27 Understanding Immune Support Supplements 14:41 Nutrition's Role in Immune Health 16:52 The Impact of Exercise on Immunity 21:24 Adjusting Supplements When Feeling Ill 24:02 Managing Training and Illness Resources:  https://www.gssiweb.org/sports-science-exchange/article/nutrition-and-athlete-immune-health-a-new-perspective Review- Sports and Immunity, from the recreational to the elite athletes: https://www.sciencedirect.com/science/article/pii/S2666991924000484 NAC- https://pmc.ncbi.nlm.nih.gov/articles/PMC8234027/ For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text For many aspiring triathletes, the swim is the single biggest barrier to getting started. In this episode of Triathlon 101, Coach Justin addresses one of the most common questions he hears: Do you need to be a good swimmer to do a triathlon? The answer may surprise you. This episode breaks down the difference between swimming fear and swimming skill, explains why open water feels so intimidating compared to the pool, and explores how wetsuits, buoyancy, and race-day rules make the swim far more accessible for beginners than most people realize. Justin also outlines what “good enough” swimming actually looks like in sprint and Olympic-distance triathlons and walks through a practical, step-by-step progression for building comfort and confidence in the water. If fear of the swim has been holding you back from signing up, this episode is designed to help you move forward with clarity and confidence.  Here is a tutorial on the Side stroke or side crawl swim stroke:  https://www.youtube.com/watch?v=DgJxHQE9TPs For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Summary: In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the critical topic of illness and immunity, particularly relevant as the cold and flu season peaks in January. They discuss the common challenges athletes face when dealing with sickness, including how to adjust training plans and the importance of listening to one's body. The conversation emphasizes the 'neck rule'—a guideline for determining whether symptoms are above or below the neck, which can help athletes decide whether to continue training or take a break. They also share personal experiences with illness and training, highlighting the nuances of managing health while pursuing athletic goals. The episode further explores practical strategies for boosting immunity and preventing illness, including the significance of rest, hydration, and nutrition. Coach Katie shares her recent experiences with illness, illustrating the complexities of training through sickness and the importance of recognizing when to push through and when to rest. The discussion is rich with insights on how to balance training demands with health considerations, making it a timely and valuable resource for endurance athletes navigating the challenges of winter sickness. In this episode, Coach Justin and Katie delve into the intricate relationship between exercise, illness, and immunity, particularly for athletes. They discuss the importance of recognizing when to rest versus when to engage in light activity, emphasizing that fresh air can be beneficial even during mild illness. The conversation highlights the significance of listening to one's body and understanding the symptoms that warrant a break from training, such as fever, persistent cough, and extreme fatigue. They also share personal anecdotes about their experiences with illness and racing, illustrating the challenges athletes face when trying to balance training with health. Keywords: endurance training, illness and immunity, athlete health, training adjustments, neck rule, boosting immunity, cold and flu season, athlete wellness, sports nutrition, exercise immunity,  training and illness, fresh air benefits, nutrition for immunity, rest and recovery, immune system support, athlete wellness, training load, illness prevention Takeaways "If you're feeling sick, listen to your body.""The neck rule helps determine if you should train or rest.""Adjust your training based on how your body feels during workouts.""Rest is crucial for recovery, especially during illness.""Monitoring HRV can provide insights into your health status.""Don't let devices dictate your training decisions; listen to your body instead.""It's important to differentiate between training fatigue and illness symptoms.""Personal experiences can guide future decisions about training and health.""Communicate openly with your coach about how you're feeling." Fresh air and sunshine can aid recovery during mild illness.Listen to your body; know when to rest.Light activity can be beneficial if you're not severely ill.Avoid racing if experiencing significant symptoms.Nutrition plays a crucial role in supporting the immune system.Resources/Research: IOC guidelines on illness  Open air treatment during the Spanish flu. For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Summary In this episode, Katie dives deep into the world of sports nutrition, distinguishing it from general dietary guidelines. She emphasizes the unique nutritional needs of athletes, explaining how their requirements differ based on activity levels and training intensity. Katie critiques the new USDA dietary guidelines, suggesting that they may not adequately support athletes' energy and carbohydrate needs. She also discusses the importance of understanding the difference between sports dietitians and nutritionists, highlighting the qualifications and expertise necessary for effective nutritional guidance. Throughout the episode, Katie provides practical insights into meal planning for athletes and the significance of tailored nutrition for optimizing athletic performance. Keywords sports nutrition, dietary guidelines, athletes, nutritionist vs dietitian, meal planning, carbohydrate needs, performance optimization, nutrition advice, healthy eating, dietary recommendations Takeaways Sports nutrition is tailored specifically for athletes' needs and is different than nutrition for the general populationThe new dietary guidelines may not meet the energy demands of active individuals.Understanding the difference between a nutritionist and a dietitian is important if you are seeking expert advice in sports nutrition. Athletes often require more carbohydrates than the general population.Meal frequency and timing are essential for optimal performance.Sound Bites "Sports nutrition is really focused on athletes.""Dietary guidelines may not meet athletes' needs.""If someone is so certain, that's a red flag."For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Podcast Episode Description: In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue the goal-setting conversation by diving into goal execution—the often-overlooked skill that determines whether motivation turns into lasting results or burnout. Using real-world examples from nutrition and training, they explore how excitement around new goals can lead to overly aggressive strategies, unsustainable habits, and injury or frustration. The conversation focuses on building sustainable, repeatable behaviors, managing expectations, and aligning nutrition and training goals in a way that supports long-term progress rather than short-term extremes. Whether you’re setting New Year goals, returning to training, or trying to improve consistency, this episode provides a grounded, coach-driven framework for executing goals the right way. Key Takeaways: Goal execution matters more than goal setting when it comes to long-term successOverexcitement often leads to overly aggressive training or restrictive nutrition plansSustainable progress requires managing intensity, volume, and expectationsRestrictive diets and training streaks can increase the risk of burnout or injuryCyclical and flexible approaches to nutrition improve adherence and mindsetTraining plans should be written in pencil, not pen, and adjusted as feedback appearsReturning to activity should prioritize consistency over ambitionAligning nutrition goals with training demands is critical for performance and recoveryEgo-driven goals can derail progress if not checked earlySuccess is measured by consistency over time, not perfection week to week Link to the new USDA food guidelines: https://realfood.gov/ For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Summary: Coach Justin brings you the first episode of a new series called Triathlon 101: A Beginner’s Guide to Triathlon, where he tackles one of the most common—and overwhelming—questions new athletes face: What race distance should I start with? Drawing from his experience as a coach and endurance athlete, he challenges the pressure of “Ironman culture” and explains why starting shorter is often the smartest path to long-term success. This episode reframes your first triathlon as a learning experience rather than a stress test, breaking down how background, goals, lifestyle, and time commitment should influence your decision. Whether you’re coming from running, cycling, swimming, or starting from scratch, Coach Justin offers a practical, confidence-building approach to choosing a race distance that supports consistency, enjoyment, and longevity in the sport.  Takeaways: Your first triathlon should build confidence, momentum, and enjoyment, not overwhelm youStarting with the shortest appropriate distance supports long-term success and reduces burnoutAthletic background (runner, cyclist, swimmer, or beginner) matters when choosing a race distanceTraining time and lifestyle fit are just as important as physical abilitySwim anxiety is common and should be factored into distance selectionShorter races allow faster learning of skills like pacing, transitions, and nutritionLong-course racing is inspiring—but often inappropriate early in the journeyEgo-driven distance choices frequently lead to injury, frustration, or quittingMomentum and positive race experiences fuel long-term growthDistance does not define legitimacy—preparation and execution doFor all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Summary: In Episode 57 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie kick off the new year with a deep dive into goal setting for endurance athletes. They explore how to create meaningful, realistic, and trackable goals that go beyond race results, emphasizing the importance of process-oriented habits like recovery, nutrition, mobility, and consistency. Drawing from their own experiences and coaching philosophies, they discuss how to balance performance goals with lifestyle demands, why goals should evolve throughout the season, and how small, often-overlooked details can be the difference between stagnation and long-term progress. This episode offers practical insight to help athletes set goals they can actually sustain—and enjoy—throughout the year. Key Takeaways from the Episode Goals should include both quantitative (performance-based) and qualitative (process-based) elementsOutcome goals alone can lead to disappointment; process goals build consistency and resilienceRealistic goal setting requires an honest look at time availability, life demands, and recoveryGoals should be reassessed and adjusted as training progresses—up or down as neededSmall habits like mobility, self-care, hydration, and fueling often limit progress more than training volumeTreat recovery and self-care like workouts by scheduling and tracking themSMART goals help turn big ambitions into actionable, measurable stepsEnjoying the journey—not just the outcome—is key to long-term athletic growthFor all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Summary: In this Year in Review episode of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie reflect on their 2025 seasons, sharing honest insights into training volume, race performances, injuries, recovery, and lessons learned along the way. They break down personal stats, highlight key wins and challenges, and discuss how consistency, smart adjustments, and mindset shaped their year as both athletes and coaches. The episode also celebrates the podcast’s first year, offers a behind-the-scenes look at its growth, and looks ahead to 2026 goals—including upcoming races, training focus areas, and new content ideas—making this a valuable and relatable listen for endurance athletes planning their own year ahead.  Takeaways: 2025 was a year of consistency, learning, and adaptation for both coaches, with strong training volume but necessary adjustments due to life, health, and injury.Coach Katie logged over 2,300 miles of running, emphasizing consistency and speed development after her spring marathon, which she believes will pay off in future marathon performance.Marathon success isn’t just about mileage—sleep, stress management, fueling, and mental pressure played a major role in race-day outcomes.Post-marathon recovery can be unpredictable; illness, fatigue, and life events can delay a return to training even when fitness is high.Speed-focused training and shorter races can be a powerful way to build long-term endurance performance and prevent burnout.Coach Justin completed nearly 700 hours of training across swim, bike, run, and strength, highlighting the demands of triathlon training.Strength training made up a significant portion of Justin’s year and contributed to improved durability, bike power, and run resilience.Gravel cycling proved to be a valuable cross-training tool, improving bike handling, strength, and confidence while reducing mental burnout.The run-walk method can be an effective and ego-free strategy for maintaining consistency, managing injuries, and improving long-distance performance.Swimming progress came from improved muscular endurance and consistency rather than raw speed, with plans to focus on speed development in 2026.Both coaches emphasized the importance of reflection—tracking data, reviewing training honestly, and learning from setbacks.Looking ahead to 2026, the focus will be on smarter race preparation, better sleep and recovery strategies, and sharing more behind-the-scenes training content with listeners.The podcast’s first year was driven by passion rather than monetization, with a strong emphasis on community, education, and athlete support.For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Summary: In this episode of The Endurance Athlete Journey Podcast, we dive into how endurance athletes can strategically set their race calendar for the season ahead. We discuss the importance of choosing races that align with your goals, fitness level, and life demands, rather than overloading your schedule. You’ll learn how to balance “A,” “B,” and “C” races, why more races don’t always mean better results, and how proper planning supports consistent training, recovery, and long-term performance. Whether you’re a runner or triathlete, this episode will help you build a race calendar that sets you up for success instead of burnout. Takeaways: Setting your race calendar should start with your overall goals, not the number of races you want to doAthletes often over-schedule races, which can limit fitness development and increase burnoutChoosing races should account for life stress, time availability, and recovery capacity, not just motivationUsing A, B, and C race categories helps prioritize training focus and manage expectationsAn “A race” should anchor the season and guide the structure of the training planB and C races can be used as training opportunities, not peak performancesRacing too frequently can interrupt consistent training and long-term progressThe race calendar should allow adequate build phases, recovery periods, and mental breaksChoosing not to race because of fear of failure could cause you to miss out on physical, mental, emotional, and spiritual growth opportunities.Flexibility is important — race plans may need to change as fitness, health, or life circumstances changeA well-planned race calendar supports consistency, confidence, and sustainable performanceFor all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Keywords: metabolic efficiency, metabolic flexibility, endurance training, nutrition, training strategies, aerobic capacity, lactate threshold, fasted training, strength training, endurance athlete Takeaways Metabolic efficiency is the ability to burn fat at higher intensities.Metabolic flexibility allows fluid/easy switching between fat and carbohydrate burning as needed during exercise. Base building through easy and steady state miles is crucial for metabolic efficiency.Training peaks can help track fat and carbohydrate expenditure during workouts.Zone three training can be beneficial for endurance athletes.Fasted training should be approached with caution and is more suitable for advanced athletes.Strength training enhances fatigue resistance and metabolic efficiency.Progressive workouts help maintain pace and improve metabolic flexibility.Lactate threshold training is essential for clearing lactate and improving performance.Building a strong aerobic base takes time and patience.Summary In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie delve into the concepts of metabolic efficiency and flexibility, exploring their significance in endurance training. The discussion is divided into two parts: the first focuses on nutrition and the second on training strategies. Key insights include the importance of base building, the role of strength training, and the benefits of progressive workouts. The coaches emphasize the need for patience and a solid foundation before implementing advanced strategies like fasted training and lactate threshold workouts. Sound Bites "Training peaks can help track fat expenditure.""Building a strong aerobic base takes time.""Progressive workouts help maintain pace."Chapters 00:00 Recognizing Red Flags in Training and Nutrition 15:01 Building Aerobic Base and Training Strategies 24:28 Understanding Fasted and Low Glycogen Runs 34:18 Incorporating Strength Training for Endurance 41:47 Lactate Threshold and Metabolic Flexibility For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Summary: In this final recap of Ironman Florida 70.3, Coach Justin reflects on his 16-week journey preparing for and completing the race on December 14, 2025. Despite battling a significant injury and overcoming mental and physical hurdles, Justin shares insights into his training metrics, race day experiences, and personal challenges. He highlights the importance of perseverance, faith, and the support of family, friends, and teammates. This emotional journey showcases not only the highs and lows of endurance sports but also the transformative power of commitment and resilience. Subscribe for more training tips, race stories, and inspiration! Coach Justin hosted his race report and all of the Ironman Florida 70.3 related content on the Tabula Rasa Racing website. The link to the Ironman Florida 70.3 content is below. Here you will find all of the weekly videos, weekly training summary graphics, and the weekly training plan (pdf) he followed for this preparation for the race. The race report is included in pdf download section of the page.   https://tabularasaracing.com/ironman-florida-70-3 For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]

Send us a text Summary: Join Coaches Justin and Katie on this episode of the Endurance Athlete Journey Podcast as they dive into the concepts of metabolic efficiency and metabolic flexibility. In the first part of this two-part series, Katie leads a comprehensive discussion on the nutritional strategies behind improving the body's ability to burn fat and switch between fuel sources. The conversation covers the science behind  Fat and carbohydrate utilizationBenefits and limitations of being fat-adapted for endurance athletes Importance of balancing performance with overall healthExplore practical approaches to fuelingImpacts of different dietary strategies on training Key signs to look for when assessing your own metabolic adaptations. Whether you're an endurance athlete preparing for a long-distance event or simply curious about optimizing your performance through nutrition, this episode offers valuable insights and actionable tips. Tune in for expert advice, real-world experiences, and a preview of the next episode focused on training strategies for metabolic health. Additional References: Louise Burke research on race walkers: https://pmc.ncbi.nlm.nih.gov/articles/PMC5407976/ Low carbohydrate, high fat ketogenic diets on the exercise crossover point and glucose homeostasis.  https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1150265/full The Endurance Athlete Journey Podcast Episode 25: Periodizing Your Nutrition for Race Day Success: https://www.buzzsprout.com/2450527/episodes/17901870 For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: [email protected]