Summary:

This episode, the first of a two-part series, features Coach Justin and Coach Katie discuss the concept of periodized training, emphasizing the importance of planning and structuring training throughout the year. They break down the macro, meso, and micro cycles of training, explaining how each phase contributes to an athlete's overall performance. The conversation also touches on personal training approaches, the significance of flexibility in training plans, and the various phases of a training plan, including base building and strength training.

Takeaways:

• Periodized training involves planning out your year for races and goals.
• Macro cycles represent the annual training plan, while meso and micro cycles focus on shorter blocks and weekly workouts.
• Base training is crucial for building a strong foundation before focusing on specific race training.
• Flexibility in training plans is essential to accommodate life changes and athlete needs.
• Strength training should be integrated into the training plan to address weaknesses and improve performance.
• Athletes should consider their current fitness level when determining the duration of their base training.
• Cross-training can be beneficial during the base period to reduce impact while maintaining fitness.
• Training plans should be viewed as living documents that can be adjusted as needed.
• Coaches and athletes should communicate regularly to ensure training plans align with goals and current conditions.
• Experimentation with different training strategies can lead to improved performance and understanding of one's body. Strength training is crucial during the base phase.
• Cross-training can enhance cardiovascular fitness without specific running focus.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Summary:

In this episode, Coach Justin and Coach Katie discuss the role of speed work in endurance training, particularly for athletes focused on long-distance events like marathons and triathlons. They explore the benefits of incorporating speed work into training regimens, the importance of recovery, and how to safely integrate speed training without increasing injury risk. The conversation also touches on the mental aspects of training, the pressures athletes face, and the value of variety in training to maintain motivation and performance. Ultimately, they emphasize the importance of finding joy in training and being open to different approaches to enhance overall athletic performance.

Takeaways:

• Speed work can rejuvenate an athlete's training routine.
• Incorporating speed work can improve overall endurance performance.
• Recovery is crucial when integrating speed training into a regimen.
• Intervals should be defined with clear recovery periods for effectiveness.
• Varying training paces can prevent stagnation and improve performance.
• Hill sprints can be a safer alternative to track speed work.
• Mental resets can enhance motivation and performance in endurance sports.
• External pressures can negatively impact an athlete's enjoyment of the sport.
• Finding joy in different training methods can lead to better outcomes.
• It's important to listen to your body and adjust training accordingly.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Summary

In this episode, Coach Justin and Coach Katie continue the conversation from last week where they dove into the critical topic of hydration for endurance athletes. For this episode, they discuss the role of caffeine in hydration strategies and how dehydration can affect nutrient absorption. The conversation also covers the benefits of electrolyte preloading before races and emphasizes the need for athletes to train their gut to optimize performance. Throughout the discussion, practical tips and personal experiences are shared to help athletes develop effective hydration and nutrition strategies for their training and races.

Takeaways

• Caffeine can act as a diuretic, but moderate consumption is generally fine.
• Dehydration can significantly impact nutrient absorption and performance.
• Electrolyte preloading can be beneficial before races, especially in hot conditions.
• Training the gut is essential for optimal nutrient absorption during races.
• Hydration strategies should be practiced well in advance of race day.
• Understanding individual hydration needs is key to performance.
• Consulting with a sports dietitian can provide personalized nutrition strategies.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com