The TriDot Triathlon Podcast

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!

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!