The TriDot Triathlon Podcast

Ice baths, cryotherapy, cold showers (and more) are the new "it" thing for recovery. But does sports science actually support cold water as a positive body stimulus? Physical Therapist Dr. B.J. Leeper and Triathlon Coach Ken Presutti plunge into the podcast to share the benefits of cold water immersion. From the anti-inflammatory perks to body temperature regulation, and even boosting your metabolism, there are multiple reasons to get chilly in your training week. Our experts break down the appropriate temperature, give advice on how long to stay cold, and even discuss the importance of shocking your system. You'll be ready to yell "ice ice baby" as you jump into a cold shower after this chilling episode!

Racing a triathlon relay is a great way to mix up your race season, practice one specific discipline, and have fun along the way! Coaches Ben Sommerville and Ryan Tibball join the podcast to explain the most common relay formats and how to best race them. From selecting your teammates to split pacing and transition tips, Ben and Ryan coach us through it all. This episode will have you ready to grab some friends and register for a relay adventure!

A crucial touch point between a triathlete and their bike are the pedals and footwear that get those wheels moving! Coaches Jeff Raines and Ben Sommerville join the podcast to cover the essential info regarding bike shoes, cleats, and pedals. From running shoes and platform pedals to cycling shoes and clipless pedals, our coaches explain the pros and cons of the most common set ups. They'll break down what to look for when purchasing footwear and even how to put your cycling shoes on as quickly as possible. Whether you are new to cycling or an experienced triathlete, our coaches will help you put power through the pedals while keeping your feet happy!

Guest coaches Matt Sommer and Jason Verbracken dive into the crucial yet often overlooked topic of rest and recovery for triathletes. Matt, an expert in strength training, shares insights on balancing training with life's demands and recognizing when your body needs a break. Meanwhile, Jason emphasizes the mental aspects of training and adapting plans to life's stresses. Together, they explore the signs of fatigue, the impact of nutrition on recovery, and the importance of disciplined rest in preventing burnout and enhancing performance.

Are you interested in tangible tips to improve your swim? Triathlon legend Michellie Jones and Coach Brandy Ramirez join the podcast to share six big time swimming tips for every triathlete. They stress the importance of proper technique and the benefits dry land exercises. Michellie and Brandy also discuss working on your open water skills as well as training with purpose EACH swim session. These six tips will have you ready to start your next race strong and confident!

Triathlon legend Craig 'Crowie' Alexander, a three-time Ironman world champion, joins coach Chris Navin, a seasoned endurance expert. Together, they provide six essential cycling tips for triathletes. They discuss the significance of a proper bike fit and the benefits of both high and low cadence training. Listeners can learn strategies to enhance strength and mobility, improve bike handling skills, and embrace the joy of cycling. These insights promise to prepare athletes for the longest leg of their next race!

Triathlon legend Mirinda "Rinny" Carfrae, with a remarkable legacy of wins and titles, teams up with Coach Jeff Raines, a seasoned Ironman master coach. They dive into six game-changing running tips for triathletes. Learn how the right shoes can make a difference and the benefits of training on tired legs. Rinny and Jeff emphasize the importance of run drills and gut training, ensuring you’re set for the final stretch of your race. With their expert advice, you’ll run like a champion!

Will Usher, head coach of Precision Coaching, and Ryan Tibball, a certified coach and respiratory therapist, discuss the freedom of training without tech. They share insights on the value of listening to your body, salvaging workouts when devices fail, and the importance of mastering triathlon skills. The duo emphasizes the balance between data reliance and intuition, encouraging athletes to embrace mindfulness and experience the joy of disconnecting from technology. With personal stories and practical tips, they inspire a more natural engagement with training.

Raya Usher, an Ironman U certified coach from the UK, and Ken Presutti, founder of PittsburghRunner.com, share valuable insights on race registration. They discuss five essential questions for athletes to consider before signing up. From logistical factors like budget to finding the right course that matches your strengths, the conversation highlights the importance of purposeful planning. Personal reflections on race day challenges and triumphs add depth, while tips on goal-setting and managing commitments make this discussion a must-listen for aspiring triathletes.

Mark Allen, a six-time Ironman world champion and legendary triathlon coach, shares his six essential rules for daily nutrition. He emphasizes the importance of nutrient-dense foods and warns against added sugars. Allen dives into quality protein choices and the impact of dietary oils on health. He also discusses the significance of long-term healthy eating habits over quick fixes. With personal anecdotes, he motivates listeners to elevate their nutrition game for better performance and overall health.