Endurance Unlimited

Host Dirk Friel is joined by sleep researcher and sleep coach Charlotte Edelsten, whose expertise is backed by over two decades of research on sleep and performance. Together, they dive deep into the science behind sleep for endurance athletes—addressing why sleep is a true foundation for training adaptations, injury prevention, and race-day performance. Charlotte Edelsten shares insights from her years conducting research at high-profile endurance events like UTMB Mont Blanc, unpacks why many athletes struggle with sleep quality (even Olympians!), and dispels myths about supplements and wearables. She discusses practical strategies for managing sleep during training and competition, including napping protocols, sleep banking, and how to optimize rest at altitude or before an ultra-endurance race. 00:00 "Endurance Training & Sleep Insights" 03:37 Sleep Disturbances in Athletes 09:10 Caffeine: Adenosine Blocker Explained 11:10 Limitations of Sleep-Tracking Devices 13:21 "Sleep's Impact on Athletic Performance" 18:46 "Understanding Sleep Through Sleep Diaries" 20:54 "Supplements Won't Cure Sleep Issues" 26:07 "Pre-Race Sleep and Mindset" 29:18 "Sleep Strategies and Performance" 31:01 "Gradual Sleep Extension for Athletes" 33:39 "Strategic Napping in Sports" 37:39 "Optimizing Sleep for Best Rest" 42:09 Sleep's Role in UTMB Success 43:49 "Fatigue Management for Runners" 47:42 "Caffeine Strategies in Training" 50:51 "Hallucinations From Extreme Sleep Deprivation" 55:12 "Endurance Unlimited: Follow & Train"

In this conversation, Cam Smith, a professional trail runner and ski mountaineer, shares insights from his journey to qualifying Team USA for the 2026 Winter Olympics. He discusses the thrilling strategy behind their World Cup victory and the intense training required for ski mountaineering. Cam highlights balancing running with rapid transition skimo events, the importance of speed training, and emerging talent like Anna Gibson shaking up the team. He also reflects on Coach Oscar's influence and the excitement of growing the sport in the U.S.

Matt Dixon, an elite triathlon coach and cofounder of Purple Patch Fitness, shares invaluable insights on maximizing the off-season. He emphasizes prioritizing rejuvenation and building foundational habits over merely chasing fitness. Matt discusses the importance of maintaining structure during downtime, implementing a consistent training routine, and incorporating strength training as a cornerstone for performance. He also encourages adopting a 'challenge mindset' to foster resilience and confidence, providing practical strategies to blend training seamlessly with daily life.

In this discussion, elite triathlon coach Matt Dixon, co-founder of Purple Patch Fitness and author, reveals the secrets of effective offseason training. He emphasizes that the offseason is crucial for athlete breakthroughs, advocating for his four-phase coaching model. Listeners learn about improving athlete retention, avoiding common coaching mistakes, and preparing for a successful offseason filled with strength-building and targeted workouts. Dixon also highlights the importance of holistic habits like hydration and sleep to elevate performance.

Dr. Scott Frey, a neuroscientist and psychologist, dives into how neuroplasticity enhances endurance athletes’ performance. He reveals the brain’s pivotal role in both mental and physical output, emphasizing that mental fatigue can hinder athletic capability. Scott advocates for 'brain tapering'—reducing cognitive stress before races—to maximize effectiveness. He shares techniques for managing arousal and decision-making under fatigue, and discusses the importance of cognitive resilience training. Tune in for practical tips to harness your brain for peak performance.

TrainingPeaks' Education Specialist, Cody Stephenson, is joined by returning guest and eSport cycling coach Zach Nehr and professional cyclist and esports racer Hayden Pucker—better known as Farm Watts—for an honest, high-energy deep-dive into the world of virtual endurance racing. We’ll hear about Hayden Pucker’s unconventional journey from riding a hundred miles before dawn in Wisconsin to racking up power records and chasing the podium at the esports world championships. Zach Nehr, Hayden Pucker's coach, shares nuts-and-bolts insights on how shifting training toward shorter, high-intensity intervals unlocked Hayden’s next level—and how dialing in things like core strength, fueling, and tactical savvy makes all the difference in esports. The episode tackles everything: race strategy, the key differences between virtual and real-world riding, handling setbacks, and why communication is everything between coaches and athletes. Whether you’re an endurance athlete, coach, or just curious about the future of virtual competition, this episode is packed with empowering takeaways and a wealth of actionable advice.

Host Dirk Friel sits down with Jim Miller, Chief of Sports Performance at USA Cycling and the most decorated cycling coach in U.S. history. They dive deep into Jim’s unparalleled coaching journey—from collegiate racing days in Colorado to guiding athletes like Keegan Swenson and Kristin Armstrong to Olympic and World Championship podiums. Jim shares insights on the delicate balance of science and art in coaching, the critical importance of an authentic athlete-coach connection, and how personal drive and learning from failure have fueled both his career and the athletes he coaches. Whether you’re an aspiring athlete, a coach searching for inspiration, or someone fascinated by the human side of high performance, this episode delivers candid stories, practical takeaways, and the kind of wisdom that only comes from decades at the top of the sport.

Zach Nehr dives deep into the world of cycling esports, unpacking its rapid evolution and what it takes to train and coach athletes for peak performance—indoors and out. Matti and Zach explore Zach’s background of collegiate racing and coaching to the professional road scene, and how the pandemic unexpectedly propelled him into the universe of indoor racing. What sets Zach apart is his insistence on meeting each athlete where they are, adapting plans around individual needs, training environments, and even race start times that can hit at 2 AM thanks to global competition. He highlights the critical importance of communication, balancing intensity, and keeping a sharp eye on mental as well as physical fatigue—especially for those riding the line between indoor and outdoor racing. Whether you want to refresh your coaching toolkit, re-energize your winter training, or just geek out on how racing is changing, this episode is your ticket into the fast-paced universe of cycling esports. There’s something here for every coach and athlete ready to embrace structured training in a virtual space—no matter where you start.

Erin Carson⁠ explains the role of strength training in optimizing endurance performance, enhancing mobility, and supporting long-term athletic health for all athletes. Dirk and Erin explain why ⁠strength training⁠ isn't just for bodybuilders or football players. It's a critical component for athletes seeking longevity, durability, and peak performance in endurance sports. Erin shares real-life examples of even elite athletes, like Taylor Knibb, Sepp Kuss, and Courtney Dauwalter, who've started incorporating strength into their training. Get ready for practical insights on how Erin structures strength programs for world-class athletes, why balancing strength with endurance matters, and how mobility and movement quality can be the secret sauce to keeping you on your feet (and on your bike) for the long haul. Whether you’re an age-group triathlete, a mountain-loving runner, or just want to ride your bike pain-free into your fifties and beyond, this conversation has real actionable advice. Erin’s approachable wisdom and evidence-based strategies will inspire you to rethink the role of strength in your own training—no matter where you are on your athletic journey.

Take a deep dive into the evolving tactics of gravel racing, where confidence, preparation, and expert coaching drive athletes to new heights. Professional cyclist, Melisa Rollins, and her coach, Isaiah Newkirk, join host Matti Rowe, Education Specialist, for a look behind the scenes of training and racing tactics in professional gravel and mountain bike racing. Melisa, fresh off of a win at Steamboat Gravel and breaking the record at Leadville 100, is redefining how races are won—not just by crossing the finish line first, but by making bold moves and having the confidence to see them through. When she returned to Leadville this year, Melisa brought a new perspective: instead of focusing solely on defending her title, she recognized the unpredictable nature of competition and embraced the value of small victories along the way. Her success comes from strategic planning, adaptability, and a fearless approach to each race, proving that winning can mean much more than a podium finish. Isaiah, founder of TrainingEdge Coaching and performance director for Project Echelon, along with Melisa's coach, dives into the meticulous planning efforts and bold tactical moves—and how Melissa and Isaiah approach everything from training adaptations at altitude to the psychological ups and downs of top-level racing. Key takeaways: If you’ve ever wrestled with motivation after a big win or doubted yourself mid-training session, Melissa’s honest account of post-victory blues and curbside tears offers a refreshingly real perspective. With insights into altitude training, mental resilience, and the power of immediate coach-athlete feedback, this episode is packed with actionable wisdom. Whether you’re preparing for your own Leadville-level challenge or just looking for inspiration to take your training up a notch, Melissa and Isaiah’s story will remind you: success comes from knowing your strengths, planning with purpose, and learning to thrive both in data and what's out of your control. 03:14 Parental Influence and Sport Choices 11:53 Building Confidence Through Specific Workouts 13:58 Racing Strategy & Mental Toughness 17:51 Evolving Race Tactics in Women’s Cycling 19:48 Optimizing Athletic Power Curve 25:15 Remote Coaching's Unique Connection 26:01 Coaching: Beyond Data, Emotional Support 29:20 Leadville Race Experience Insights 36:37 Redefining Winning Beyond Titles 43:36 Altitude Data Boosted Race Performance