The TriDot Triathlon Podcast

As experienced Coaches Jeff Raines and Elizabeth James have seen it all on race day—and this week, they're sharing the biggest lessons they've learned while spectating on race day. From practical advice on bike maintenance and travel planning to embracing the race-day atmosphere and soaking in the finish-line moment, they’re dishing out the same tips they give their own athletes. Whether you're racing or cheering from the sidelines, this episode is packed with insights to help you get the most out of your next triathlon event!

Whether it’s a wave, rolling, or mass start, how you begin your triathlon swim can make all the difference. In this episode, coaches Joanna Nami and Ryan Tibball break down every type of open water swim start and share expert strategies to help you launch with confidence. You’ll get practical tips for staying calm, starting strong, and settling into your rhythm quickly. As you gear up for your next race, this episode is your complete guide to swim start success!

Carrie Tollefson, a National Champion Middle-Distance Runner and Olympian, shares her invaluable race morning tips. She emphasizes the need for meticulous planning, along with the power of visualization to boost performance. Carrie recounts humorous footwear mishaps and nostalgic race experiences, highlighting the emotional aspects of competitive running. She also reflects on her unexpected fame and the challenges of balancing family life with athletic aspirations, offering insight into the life of a professional athlete.

Kurt Madden and Louise Strydom, expert TriDot coaches, guide listeners through the journey from half to full IRONMAN. Triathletes Heather Yoon and Jaco Furry share their personal experiences overcoming injuries and mindset challenges. They discuss crucial training tips, the importance of recovery, and the emotional highs and lows of racing. Unexpected moments in the triathlon community emerge, showcasing the supportive spirit among athletes. This engaging conversation is packed with valuable insights for anyone considering tackling the full IRONMAN distance!

Staying in the sport of triathlon takes the right motivation, dedication, and a healthy mind and body. IRONMAN World Champion Mirinda Carfrae and IRONMAN Champion Tim O'Donnell both enjoyed long and rewarding professional triathlon careers and continue to train while coaching Team Salty Bears. So naturally they are perfect to share the six lessons they learned to help have a long-lasting journey in triathlon. Tim and Rinny teach us the importance of always redefining goals and share tips for avoiding burnout. They stress the importance of strength sessions and adjusting your training when needed. Armed with wisdom from Coach Tim and Coach Rinny you will be all set to enjoy this sport for many more years to come!

Discover essential triathlon tips drawn from 300 enlightening discussions! The hosts dive into the impact of spectators, share hilarious race sign stories, and highlight the significance of recovery alongside personalized training strategies. Nutrition takes center stage with a focus on whole foods and the unique needs of female athletes. Plus, get insights on managing menopause and optimizing performance through tailored routines. With personal anecdotes and emotional reflections, this is a treasure trove of wisdom for triathletes!

We're back for another episode where our triathlon coaches answer YOUR questions! IRONMAN World Champions Mark Allen and Craig "Crowie" Alexander jump into the hot seat on this round-robin, rapid-fire episode! Learn tips for balancing training with life activities, riding strong when you train outside, and how to breathe while swimming in cold water. Listen in as the coaches teach us what we can learn from the pros and how to keep our heart rate down during a race start. They also discuss the infamous question of body hair and drag. This episode has a tip for everyone!

In this engaging discussion, Michellie Jones, an Olympic silver medalist and Ironman world champion, shares her insights on recovery to enhance athletic performance. She emphasizes that faster times come from smart recovery, not just hard training. Topics include the vital roles of sleep, nutrition, and mobility in an athlete's regimen. Michellie also introduces recovery tools, discusses the importance of blood profiling for health, and inspires athletes to prioritize recovery strategies. Tune in for wisdom that transforms training into race day success!

The Wildflower Multisport Festival is the "Woodstock" or "Coachella" of triathlon. Where the Countryside of California hosts a weekend endurance festival with triathlon, running, open water swimming, and so much more! After a hiatus, Wildflower returned in 2025 and TriDot was there in a big way! Host Vanessa Ronksley brings Coaches Ryan Tibball, Kurt Madden and Brandy Ramirez to the podcast to break down the epic weekend. They discuss everything from the course to the comradery and even share their favorite stories from the weekend. This podcast episode will make you want to be the first to sign up for Wildflower 2026, and will make sure you know how to conquer this iconic California course!

With our bodies needing the perfect amount of fuel, fluids, and electrolytes to thrive on race-day, plenty can go wrong with our nutrition intake while on course. Coaches Jasmine Moezzi and Kathy Ward-Hudson join the podcast to help us troubleshoot the seven most common nutrition issues athletes may face during their race. From dehydration and cramping to catching up if you fall behind on your fueling, we cover it all! This episode will help ease those race-day fears of getting all your nutrition in so that you can focus on the other three disciplines and have an amazing race!