The TriDot Triathlon Podcast

Transitions can make or break your race, and changing between sports are often where valuable seconds slip away. In this episode, we dig deep into the ins and outs of T2 with Coaches Elizabeth James and Ben Sommerville. From getting your legs ready for a run while wrapping up your ride and finding your transition spot fast to practicing the sequence of changing your gear quickly and what amenities the coaches recommend you use or skip in the transition area, Ben and Elizabeth share practical tips and real-world strategies to streamline your next race. Plus, enjoy some unforgettable stories from their own triathlon journeys. Whether you're a first-timer or a seasoned racer, this episode will help you move from biking to running like a pro.

Transitions can make or break your race, and Transition 1 is often where valuable seconds slip away. In this episode, we take a deep dive into the ins and outs of T1 with Coaches Jeff Raines and Jenn Reinhart. From sighting the swim exit and navigating the chaos of the transition area, to smart gear staging and finding your bike fast, they share practical tips and real-world strategies to streamline your next race. Plus, enjoy some unforgettable stories from their own triathlon journeys. Whether you're a first-timer or a seasoned racer, this episode will help you move from swim to bike like a pro.

They say breakfast is the most important meal of the day, and on race day it's absolutely crucial. In this episode, we hear from 8 different triathlon coaches to see exactly what they eat before toeing the start line. From short course sprints to long course endurance events, we dive into how fueling strategies change and why topping off glycogen stores can make or break your performance. Whether it's oatmeal, bagels, fruit, or electrolytes, you'll get practical tips and fresh ideas to dial in your own race-morning nutrition.

Whether it’s a nagging niggle or a major surgery, injuries are an almost inevitable part of long-term triathlon training. In this episode, Physical Therapy expert Dr. BJ Leeper and Professional Triathlete Elizabeth James share valuable insights to help you return to training stronger and smarter. We’ll cover smart strategies for easing back into training, how to know when to push forward and when to pull back, and even practical tips on modalities and tools to support your recovery. BJ and Elizabeth discuss the mental and emotional challenges of injury recovery, sharing encouraging advice. While we can’t provide one-size-fits-all prescriptions, this episode is packed with actionable guidance to help you return to the sport you love!

Since the bike leg is the longest part of any triathlon a proper bike fit is essential for performance, comfort, and injury prevention. While a professional fit is ideal, it's not always accessible. This week, Coaches Jeff Raines and Sion McIntosh join the show to share practical advice on how to fine-tune your bike fit at home. You'll learn how to better understand your body's unique needs and identify common adjustments your fit may require over time. We’ll also cover when and how to modify your setup, explore both low-tech and high-tech tools to analyze your position, and discuss key differences in fit strategies for short-course vs. long-course racing.

Matt Sommer, fitness director and triathlon coach, teams up with Ironman Maryland champion Matt Bach to share crucial insights on optimizing triathlon performance. They discuss the importance of meticulous race day preparation and effective gear management to save precious seconds. The duo also highlights swim navigation skills, smart pacing strategies to avoid early fatigue, and tailored nutrition plans for unpredictable conditions. Mindfulness and strength training tips round out their expert advice, ensuring triathletes can race confidently from start to finish.

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!