Send us a text

Summary
In this episode of the Endurance Athlete Journey Podcast, Coach Justin and Coach Katie discuss the importance of base fitness and how to maintain or improve fitness during the off-season. They explore various approaches to off-season training, the significance of setting goals, and the balance between maintaining fitness and enjoying the training process. The conversation emphasizes the need for some structure, but also some flexibility, and the importance of allowing time for recovery and enjoyment in fitness activities.

Takeaways

• Base fitness is crucial for maintaining performance during the off-season.
• Off-season training should not mean complete inactivity; it can be a time for recovery and enjoyment.
• Different athletes may require different approaches to off-season training based on their goals and fitness levels.
• Setting specific goals for the upcoming season can help maintain motivation during the off-season.
• Incorporating strength training during the off-season can build a solid foundation for future training.
• It's important to find enjoyment in training to prevent burnout and maintain long-term engagement.
• Athletes should consider their individual needs and preferences when planning their off-season training.
• Gradually ramping up training intensity and volume after a break is essential to avoid injuries.
• Maintaining a minimum level of activity during the off-season can help preserve fitness levels.
• Flexibility in training plans allows athletes to adapt to life changes and seasonal variations.

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 Katie interview Chris Bonts, a senior pastor and endurance athlete who shares his inspiring journey of transformation after undergoing bariatric surgery. Chris discusses the challenges he faced with weight loss, the importance of nutrition, and how he transitioned into endurance sports, culminating in his successful completion of an Ironman. He emphasizes the significance of support systems, the role of coaches, and the mental and physical barriers he overcame. Chris offers valuable advice for those considering bariatric surgery and pursuing an active lifestyle, highlighting that consistency and community are key to success.

Takeaways:

• Chris Bonts shares his journey from being pre-diabetic to completing an Ironman.
• Bariatric surgery was a turning point in Chris's life, allowing him to regain control over his health.
• Nutrition plays a crucial role in the journey of an endurance athlete post-surgery.
• Training for an Ironman requires a solid foundation and gradual progression.
• Chris emphasizes the importance of pre-fueling workouts to avoid bonking.
• Support systems, including family and community, are vital for success in weight loss and endurance sports.
• Mental health is intertwined with physical health; exercise can alleviate anxiety and depression.
• Finding the right coach can help navigate the complexities of training and nutrition post-surgery.
• Experimentation with nutrition is essential for bariatric athletes to find what works for them.
• Consistency and showing up are key to achieving fitness goals.

Special Mentions:

The Bariatric Athlete Supported by Tabula Rasa Racing

Chris Bonts Facebook

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 reflects on week seven of his training plan for Ironman Florida 70.3. He discusses the challenges of coming off a roll back week and aggressively returning to full blown training. He discusses some of the successes in his running, biking, swimming. He talks about possible revisions in how he approaches strength training for the remainder of the training plan. He continues to emphasize the importance of mental toughness and emotional growth throughout the training process. He also shares insights on nutrition strategies and the adjustments he is making to optimize his performance as he approaches the halfway mark of his training plan.

You can watch the video of this episode as well as find the weekly training plan followed by Coach Justin here: 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: theenduranceathletejourney@gmail.com

Summary:
In this episode, Coach Justin reflects on his preparation for the Ironman Florida 70.3 and the valuable lessons he’s learned. He highlights the critical role that rollback weeks play in an athlete’s training for both physical and mental recovery. Justin details his training regimen, which incorporates running, cycling, swimming, and strength training. The episode explores strategies like progressive runs, de-load weeks, and task management to reduce stress and improve results. Additionally, Justin shares how a meaningful piece of scripture deepened his understanding of the necessity of rollback weeks in training.

You can watch the video of this episode as well as find the weekly training plan followed by Coach Justin here: 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: theenduranceathletejourney@gmail.com

Summary:
In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the complexities of managing Hashimoto's disease, an autoimmune condition affecting the thyroid. Katie shares her personal journey with Hashimoto's, discussing the challenges and misconceptions surrounding the disease, particularly in relation to endurance training. The conversation emphasizes the importance of individualized approaches to training and nutrition, the impact of overtraining, and the necessity of communication between athletes and coaches. The episode concludes with insights on how to approach endurance training with Hashimoto's in the pursuit of athletic goals, highlighting the significance of listening to one's body and prioritizing recovery.

Takeaways:

• Hashimoto's is an autoimmune disease affecting the thyroid.
• Everyone's experience with Hashimoto's is unique.
• Overtraining can exacerbate symptoms of Hashimoto's.
• Nutrition plays a crucial role in managing Hashimoto's.
• Sleep and recovery are vital for athletes with Hashimoto's.
• Communication with coaches is essential for managing training.
• Fasted workouts may not be suitable for those with Hashimoto's.
• Weight management can be challenging but is manageable with proper care.
• Mental resilience is important in dealing with Hashimoto's.
• Individualized training plans are necessary for athletes with autoimmune diseases.

Chapters
00:00 Introduction to Autoimmune Disease and Hashimoto's
05:38 Coach Katie's Personal Journey with Hashimoto's
11:17 Understanding Hashimoto's and Its Implications
16:57 The Role of Environment and Genetics in Autoimmune Diseases
24:25 Overtraining and Its Impact on Health
30:40 Navigating Diagnosis and Treatment of Hashimoto's
39:59 Personal Reflections and Insights on Managing Hashimoto's
43:45 Managing Hashimoto's: Personal Insights
49:48 Mental Resilience and Training with Hashimoto's
55:40 The Role of Nutrition and Recovery
01:01:45 Coaching Considerations for Athletes with Hashimoto's
01:10:47 Weight Management and Endurance Training

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 shares his experiences and insights from week five of his training for Ironman Florida 70.3. He discusses the challenges and successes in his swim, bike, and run training, as well as his strength training regimen. Justin emphasizes the importance of mental resilience and the lessons learned from a challenging long ride, highlighting the unexpected kindness of strangers and the significance of God's provision in difficult situations. He also outlines his plans for the upcoming rollback week, focusing on recovery and adaptation.

Takeaways:

• I had a total planned volume of 18 hours and 10 minutes.
• I was surprised on how my body held up over the week.
• I really love this five minute run interval.
• This week was a heavy volume kind of week.
• I need to do something about my Tuesday swim workout.
• This is God's provision in my life.
• Without stress, there's no growth in training.
• I will not be beaten by challenges.
• I had a successful training week despite setbacks.
• The mental side of endurance sports is crucial.

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 shares his training journey for the Ironman Florida 70.3, detailing his weekly training volume, adjustments in running and biking protocols, and insights into strength training. He discusses the importance of anti-inflammatory medications, nutrition strategies during long rides, and the significance of swimming technique. Justin also reflects on personal insights and the value of experimenting with different training approaches to enhance performance.

Takeaways:

• The planned training volume was 17 hours, executed at 17 hours and 49 minutes.
• Running training focused on finding optimal run-walk intervals.
• Adjustments to anti-inflammatory protocols improved comfort during training.
• Biking sessions included threshold intervals to enhance performance.
• Nutrition strategies during long rides were effective, with no GI issues reported.
• Swimming volume increased to 8,800 yards, focusing on form and technique.
• Strength training sessions showed progress with increased weights and reps.
• Data analysis revealed significant differences in training volume compared to previous races.
• Personal reflections highlighted the importance of being a present father amidst training.
• Experimentation in training is essential for growth and understanding individual limits.

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 unique challenges faced by bariatric endurance athletes. They explore the impact of bariatric surgery on nutrition, the psychological aspects of weight loss, and the importance of muscle recovery and strength training. The conversation highlights the need for tailored nutrition strategies and the mental hurdles that athletes must overcome post-surgery. In this episode, Katie and Coach Justin delve into the complexities of training for endurance sports as a bariatric athlete. They discuss the importance of strength training, the challenges of weight management, and the mental hurdles that come with focusing on weight. The conversation also covers the significance of body composition over weight alone, fueling strategies for athletes, and the influence of social media on dietary choices. They emphasize the need for a supportive community and the importance of seeking professional guidance in navigating these challenges.

Takeaways:

• Bariatric surgery can significantly change an athlete's digestive system.
• Post-surgery, athletes often struggle with conflicting dietary advice.
• Mental and emotional challenges are common after weight loss surgery.
• Nutrition for endurance athletes must be tailored to individual needs.
• Muscle recovery is crucial for bariatric athletes after rapid weight loss.
• Many bariatric athletes focus solely on aerobic training, neglecting strength.
• The fear of weight regain can be a significant psychological barrier.
• Experimentation with nutrition is essential for finding what works best.
• Bariatric athletes may experience unique glucose swings during training.
• Support from knowledgeable professionals is vital for success. Strength training is crucial for bariatric athletes to prevent injuries.
• Weight management can be a mental challenge for many athletes.
• Body composition should be prioritized over just weight loss.
• Social media can create unrealistic expectations about nutrition and fueling.
• It's important to find a balance between training for performance and weight loss.
• Bariatric athletes need to adjust their fueling strategies post-surgery.
• Mental preparation is key when stepping on the scale.
• Community support is vital for those navigating their athletic journeys.
• Athletes should focus on long-term goals rather than immediate weight loss.
• Professional guidance can help tailor nutrition plans for individual needs.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com