The TriDot Triathlon Podcast

Triathletes come to the sport from all kinds of backgrounds. Some discover it from scratch, while others bring years of experience in another discipline. For Coach Matt Bach, that foundation was running. In this episode, Matt shares how he found triathlon and how his background as a runner shaped his journey across all three disciplines. He breaks down the advantages and challenges that come with a running background, including how those strengths translated to swimming and cycling and where he had to adapt. Whether you're a lifelong runneror completely new to the sport, this episode is packed with practical tips to help you balance swimming, cycling, and running and prepare for your next race.

Triathletes come to the sport from all kinds of backgrounds. Some discover it from scratch, while others bring years of experience in another discipline. For Coach Chris Navin, that foundation was cycling. In this episode, Chris shares how he found triathlon and how his background as a cyclist shaped his journey across all three disciplines. He breaks down the advantages and challenges that come with a cycling background, including how those strengths translated to swimming and running and where he had to adapt. Whether you're a lifelong cyclist or completely new to the sport, this episode is packed with practical tips to help you balance swimming, cycling, and running and prepare for your next race.

You may know Flo as @desktotriathlete on Instagram, but her journey is about so much more than social media. In this special episode, Flo shares how she went from a complete beginner to qualifying for the IRONMAN 70.3 World Championship, all while training with TriDot under the guidance of Coach Will Usher. Flo and Will join Andrew to talk about setting ambitious goals, what it took to achieve them, and how data-driven training and mental resilience helped Flo push beyond what she thought was possible. They also discuss the challenges and adaptations that came with race day, what Flo learned along the way, and what’s next for this ambitious triathlete. Discover how data-driven training, mental resilience, and a daring goal can lead to extraordinary results.

Triathletes come to the sport from all kinds of backgrounds. Some discover it from scratch, while others bring years of experience in another discipline. For Coach Will Usher, that foundation was swimming. In this episode, Will shares how his background as a swimmer shaped his journey across all three disciplines. He breaks down the advantages and challenges that come with a swimming background, including how those strengths translated to cycling and running and where he had to adapt. Whether you're a lifelong swimmer or completely new to the sport, this episode is packed with tangible tips to help you balance swimming, cycling, and running and prepare for your next race.

Being a triathlete takes time. Being a parent takes even more. So can you really be both? Absolutely! Coaches and busy parents Katrine Trolle and Brady Hoover join the podcast to share their practical tips for balancing training with the demands of family life. From school, homework, and playdates to finding time for those important workouts, they share strategies for fitting triathlon into a busy family schedule without missing the moments that matter most. They also dive into the pieces of training that can easily get pushed aside when life gets busy, including strength, mobility, recovery, and nutrition. Plus, they tackle one of the biggest challenges of all: race day. Katrine and Brady share how to plan ahead, communicate with your family, and set everyone up for a successful race day so you can focus on doing your job when it's time to race. Being a parent and a triathlete doesn't have to be an either-or and with a little planning, flexibility, and the right mindset, you can make both work.

Fresh off her personal-best performance at IRONMAN 70.3 Elsinore, Emma Weiss joins Andrew alongside her coach, Katrine Trolle, to recap the race and the journey that led her there. Emma shares how consistent training, race-day experience, and mental strength came together for a breakthrough performance, while Katrine explains the role she played in Emma’s development and preparation. Together, they highlight just how important a strong athlete-coach relationship can be when it comes to reaching your goals. Katrine also shares stories from Emma’s progression and how TriDot’s adaptive, data-driven training helped keep her prepared and ready to perform when race day arrived. This is a great look at what happens when the right training, a strong coach-athlete relationship, and a determined athlete come together.

There’s no age limit on triathlon and getting older doesn’t mean you have to stop getting faster. While many athletes discover triathlon when they’re younger, more and more athletes are finding success later in life. This week, coaches Kurt Madden and Kathy Hudson join the podcast to share practical tips for thriving as an older triathlete and continuing to train, race, and improve with age. They cover the key areas that become increasingly important over time, including strength and mobility, recovery, nutrition, and adapting training to meet your changing needs. Kurt and Kathy also discuss race-day expectations and how to approach competition with confidence. The sport of triathlon continues to evolve, and so does the athlete lifecycle. Don't let a number hold you back whether you're new to triathlon or looking to keep improving, there's always another finish line to chase!

As triathletes, many of us simply open TriDot, complete the workout, and move on. But what if your brain processes training differently? The good news is that neurodivergent athletes can not only succeed, they can thrive. This week, Coach Raya Usher joins the podcast to discuss what it's like to train and race as a neurodivergent athlete. Drawing from both her personal experience and her work as a coach, Raya shares the strategies she's developed to help athletes adapt their training, build confidence, and maximize their potential. From navigating day-to-day workouts to managing the unique challenges of race day, this episode is filled with tips for athletes and coaches alike. Whether you're neurodivergent yourself, coach athletes with different learning styles, or simply want to better understand how people experience training differently, Raya shares valuable insights into creating a more effective and inclusive approach to endurance sports. For more information visit Raya's blog: https://www.precision-coaching.co.uk/rayas-blog-2

More and more athletes are asking ChatGPT to build their training plans, and what comes back looks professional, detailed, and personal. In this episode, Jeff Booher, founder and CEO of Predictive Fitness and creator of FitLogic, explains why a language model can produce a plan that sounds exactly right and still be wrong for the athlete running it. The catch is built into the situation: the reason you asked for help is the same reason you cannot tell whether the help was any good. Jeff breaks down what a language model actually is, why confident is not the same as correct, why a plan can have every phase in the right place and still be built on nothing, and what a tool would truly need to do to get your training right. This is not an attack on AI. It is the case for the right tool for the right job.

More is better. It is the most common belief in endurance sport, and it is quietly costing runners and triathletes their best results. In this joint TriDot and RunDot episode, Jeff Booher joins Andrew and Carrie for the follow-up to “Triathlon Training’s Biggest Lie.” If more isn’t the answer, what is? Jeff takes apart the volume-versus-intensity debate, explains why the popular 80/20 rule was never built for you, and lays out the order training should actually be designed in, where volume is the last thing you figure out, not the first. He also names the fear that keeps athletes stuck, the belief that cutting volume means losing fitness, and shows why it isn’t true. The answer isn’t more. It’s better, first. Full breakdown at FitLogic.tech .

From cardio machines and stretch mats, to free weights and fitness classes; there are many options for how a triathlete can spend their time at the gym. Today, ACSM Certified Personal Trainer Brady Hoover joins the show to teach us what we should and should not be doing at the gym. Brady talks about how to balance swim, bike, and run with strength training; and even offers a peek at his personal strength training routines.

You PLAY a sport, meaning that there should be an element of fun included! So how can you infuse more fun into swim, bike, and run? Host Vanessa Ronksley chats with TriDot Coaches Elizabeth James, Kurt Madden, and Matt Sommer about "15 Ways to Make Triathlon Training Fun." After listening to this episode, you'll be more excited to get after your upcoming training sessions, conquer your next assessment, whip-up a delicious post-training snack, and recover in the right ways to do it all again!

Do you have big goals but aren't sure how to turn them into a clear plan? This episode is for you. Legendary running and triathlon coach Bobby McGee returns to the podcast to share his four-level goal-setting framework, helping endurance athletes move beyond outcome-based goals and focus on the daily habits and processes that drive long-term success. Bobby also explores the mental side of performance, including emotional regulation, mental warm-ups, and self-awareness during training. He explains how tools like RaceX and TrainX scores can help athletes connect their training data with the choices they make both mentally and physically. One of the biggest takeaways? Every workout should have a purpose. Training with intention leads to greater consistency, confidence, and performance. Whether you're chasing a personal best or simply looking to train smarter, this episode is packed with practical advice to help you reach your goals.

After months of dedicated training, it's easy to believe race day will go exactly as planned. But the reality is that setbacks happen. Whether it's an injury, a mechanical issue, nutrition problems, or simply a bad day, every athlete eventually faces adversity. In this episode, Coach Stephen Horan shares how the setbacks in his own athletic journey transformed not only his mindset, but also the way he coaches others through challenging times. Stephen breaks down his three-step philosophy for navigating setbacks and turning them into opportunities for growth. From honest self-assessment and micro-analysis, to pursuing 1% improvements each day, and finally learning when and how to reset, Stephen provides a practical framework that athletes can apply both in sport and in life. This episode is a reminder that setbacks don't define your journey, how you respond to them does. Embrace the lesson. Trust the process. The comeback is always stronger than the setback.

Whether you're completely confused by cassette numbers, never quite sure when to shift, or you've wondered why some rides feel effortless while others make every hill feel personal, this episode is for you. Vanessa Ronksley is joined by Petrina Tulissi who helps us break down the fundamentals of cycling efficiency from gearing and cadence to shifting and bike handling strategies that can make every ride smoother and more enjoyable. We dive into what the gears on your bike actually do, how and when to shift properly, ways to prepare for hills even if you live somewhere flat, and how your cadence and gearing choices can impact fatigue, comfort, and overall performance. Whether you're new to cycling or simply looking to ride smarter, this conversation will help you better understand your bike and get more out of every mile.

We're back for another episode where our triathlon coaches answer YOUR questions! Coaches Ryan Tibball and Ken Presutti jump into the hot seat on this round-robin, rapid-fire episode! Learn why TriDot uses pace (not average pace), training for hills in a flat environment, and tips for pushing through when you want to stop. Listen in as the coaches teach us about how to maximize your training schedule so shorter distances won't negatively effect your A Race and how to efficiently exit the water during an open water swim. They also discuss training by heart rate if you don't have a power meter. This episode has a tip for everyone!

Red light therapy (RLT) is everywhere right now, from recovery studios and wellness clinics to at-home panels and full-body beds. But does the science actually support the hype? In this episode, Vanessa sits down with Taryn Richardson, creator of the Red Light Therapy for Athletes Evidence-Based Masterclass, along with coach Elizabeth James, to unpack what endurance athletes really need to know about red light therapy. They break down the biology behind RLT, explain how it works, and explore the evidence-based benefits for performance, recovery, and injury healing. Elizabeth also shares her firsthand experience using red light therapy during injury recovery, including the surprising benefit she noticed before anything else. If you’ve been curious about red light therapy but feel overwhelmed by the marketing claims, this episode delivers a practical, science-backed guide to what’s real, what’s promising, and how athletes can use it effectively. For more information on the "Red Light Therapy for Athletes Evidence-Based Masterclass" click here: https://www.dietitianapproved.com/redlighttherapy

With unprecedented access to professional triathletes through live race coverage, social media, and YouTube, it’s easier than ever to follow the training, racing, and recovery habits of the sport’s top athletes. But just because the pros are doing something doesn’t always mean it’s the right approach for age-group athletes. On this episode, former professional triathletes Mark Allen and Mirinda Carfrae break down the latest trends in professional triathlon and separate what’s truly useful from what’s better left to the elites. From training methods and race tactics to the newest gadgets and equipment, they discuss what age-group athletes can realistically apply to improve performance and what may not be worth the time, money, or effort. Tune in as Mark and Rinny share insights from racing at the highest level and explain how athletes of every ability can train and race smarter.

Most athletes are convinced that the path to better performance is more. More miles, more hours, more sessions. Volume has become the proxy for commitment, dedication, and seriousness as an athlete. In this joint episode of the TriDot and RunDot Podcasts, Jeff Booher joins Andrew and Carrie to dismantle the more-is-better myth, walk through the data on quality versus volume, and answer the question that follows: if more isn't the answer, what is? The right sequence is intensity first, then duration, then frequency, with volume as the byproduct. Better before more. Then, and only then, more.

Do you ever wonder why you're doing a certain workout, not just how? This week Coach Matt Sommer joins the podcast to break down some of the most effective workouts to help you train smarter, not just harder. We are tackling bike to run sessions: bike-run bricks, zone 2 runs off the bike, split zone runs off the bike, the longer race rehearsal bricks and more! Coach Matt explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive "unicorn," understanding the why behind your TriDot workout might be the edge you've been missing.