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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

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 it
• Sprint triathlons are designed for learning
• Minimum fitness is far lower than people assume
• Comfort and composure matter more than speed
• Consistency beats intensity every time
• Your first race is about experience, not execution

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

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: theenduranceathletejourney@gmail.com

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 performance
• Creatine 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: theenduranceathletejourney@gmail.com

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: theenduranceathletejourney@gmail.com

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: theenduranceathletejourney@gmail.com