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Summary:

In Episode 69 of The Endurance Athlete Journey Podcast, Coaches Justin and Katie dive into one of the most commonly used — and often misunderstood — performance tools in endurance sports: caffeine.

What started as a personal question about weight gain and sleep turned into a deeper discussion on how caffeine actually works in the body, how it impacts training performance, and how it may be quietly affecting recovery through disrupted sleep quality.

The coaches break down caffeine dosing strategies, race-day protocols, tolerance and genetics, withdrawal considerations, and the difference between masking fatigue and enhancing performance. They also explore when caffeine can be a powerful tool — and when it might be undermining your long-term progress.

If you use caffeine before workouts, during races, or throughout the day, this episode will help you think more strategically about how and when to use it.

Key Takeaways:

• Caffeine works by blocking adenosine, reducing perceived fatigue and increasing alertness.
• Optimal performance dosing typically falls between 3–6 mg per kg of bodyweight, but this is highly individualized.
• Genetics and tolerance significantly impact how caffeine affects you — some athletes metabolize it quickly, others slowly.
• Timing matters: taking caffeine strategically mid-to-late race may be more effective than front-loading it.
• Once you start caffeine intake during a race, stopping abruptly can lead to a performance crash.
• Caffeine may improve perceived exertion, endurance, and neuromuscular output — but it does not replace proper fueling.
• Even if you fall asleep easily, caffeine can reduce deep sleep quality and recovery.
• Caffeine withdrawal before a race is generally not recommended unless it has been tested in training.
• Recovery gains happen during sleep — not during workouts — so caffeine strategy must account for long-term performance.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

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This episode is all about being an education consumer of dietary supplements!

In this episode, Katie dives deep into the world of dietary supplements, particularly in the context of endurance sports. She discusses the necessity and safety of supplements, the benefits and risks associated with their use, and the importance of being an informed consumer. The conversation covers the regulatory landscape of supplements, potential health risks, and how to choose safe and effective products. Katie emphasizes the significance of understanding dosage, forms of supplements, and interactions with medications, while also warning against misleading marketing claims. The episode concludes with practical advice for athletes considering supplement use.

Takeaways

• Supplements can help meet nutritional needs but are not always necessary.
• The supplement industry is less regulated than pharmaceuticals.
• Consumers should research supplements to ensure safety and efficacy.
• Third-party testing can help verify supplement safety.
• Not all supplements are effective; dosage matters.
• Natural does not always mean safe; contamination is a risk.
• Be cautious of proprietary blends in supplements.
• Marketing claims can be misleading; skepticism is key.
• Consider dietary sources before opting for supplements.
• Consult with professionals for personalized supplement advice.

Helpful resources:

WADA Anti-doping list of banned substances

Examine.com

FDA info on dietary supplement regulation

NIH dietary supplement fact sheets

NSF for sport certified product search

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send a text

Podcast Episode Description:

In Episode 67 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie dive into one of the most debated and often avoided topics in endurance sports: strength training. For many runners, cyclists, and triathletes, the weight room feels intimidating, unnecessary, or simply impossible to fit into an already packed training schedule. But is skipping strength training actually holding you back?

In this foundational episode, Justin and Katie unpack why strength training isn’t about becoming a bodybuilder — it’s about durability, injury resistance, efficiency, and long-term athletic longevity. They explain the difference between working a muscle and building one, why endurance sports can be inherently catabolic, and how neglecting strength can lead to the frustrating cycle of overuse injuries and stalled progress.

If you want to race stronger, recover better, and stay in the sport for decades — this episode starts the conversation you can’t afford to ignore.

Key Takeaways

• Strength training supports endurance performance — it doesn’t replace it.
• Endurance training alone can be catabolic, leading to muscle breakdown over time.
• Stronger muscles, tendons, and ligaments improve durability and reduce injury risk.
• Many overuse injuries stem from muscular imbalances and poor movement control.
• Strength training enhances efficiency and fatigue resistance late in races.
• Healthy aging and long-term athletic longevity require intentional muscle maintenance.
• Common barriers include time constraints, fear of injury, gym intimidation, and soreness — but these can be managed with smart programming.
• Start conservatively. Consistency beats intensity in the beginning.

Chapters

00:00 Introduction to Strength Training for Endurance Athletes

08:22 The Importance of Strength Training

16:16 Understanding Muscle Structure and Function

23:48 The Catabolic vs. Anabolic State

30:22 Conclusion and Key Takeaways

30:54 Muscle and Bone Health in Aging Athletes

32:10 Understanding the Risks of Running Without Strength Training

34:02 The Role of Strength Training in Injury Prevention

35:27 Gradual Loading and Tissue Remodeling

36:36 Benefits of Strength Training for Endurance Performance

38:44 Addressing Muscle Imbalances and Mobility

41:29 Fatigue Resistance and Strength Training

43:36 Long-term Durability and Healthy Aging

45:00 Overcoming Barriers to Strength Training

54:33 The Time-Crunched Athlete's Dilemma

56:34 The Importance of Strength Training

58:02 Implementing Strength Training into Endurance Training

01:00:02 Learning from Experience: The Journey to Strength Training

01:02:49 The Shift to Strength Training: Personal Stories

01:06:31 Getting Started with Strength Training

01:10:29 Advice for Beginners in Strength Training

01:15:17 The Simplicity of Strength Training for Endurance Athletes

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com