Published by The Endurance Drive
Welcome to the Endurance Drive podcast! Our mission is to share the key principles that structure our approach to endurance training and coaching. Visit theendurancedrive.com to learn more about our approach, our coaches, and our training plans or reach out to us at info@theendurancedrive.com.
Listen on Apple Podcasts54 min
In this week's episode, we discuss our biggest takeaways from Ironman Lake Placid, including the importance of race simulations, nailing race-week preparation, and the small details that can make a big difference on race day. We also dive into the art of Strava segment hunting, trading insights on how to use segments to build fitness, sharpen your racing instincts, and have more fun in training. We wrap up with a fascinating discussion of new research on sodium bicarbonate as a potential tool for improving performance and reducing perceived effort in the heat. Along the way, we also share our thoughts on recent endurance sports news, including changes to Boston Marathon qualifying and Garmin's acquisition of TrainingPeaks. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
1 hr 4 min
In this week's episode, we answer many of the most common questions we get during Ironman and 70.3 pre-race calls. We cover everything from race week mindset, travel, and sleep to race morning logistics, transitions, fueling, hydration, pacing, heat management, and what to do when things don't go according to plan. Along the way, we share practical strategies for staying calm, making smart decisions throughout the day, and setting yourself up for your best possible race. Whether you're tackling your first long-course triathlon or chasing a PR, we hope this episode helps you head to the start line feeling prepared and confident. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
56 min
In this week's episode, we dive into how novelty and adventure can reignite motivation, from using travel and exploration to make training more fun to choosing goal events that actually match your strengths and what you genuinely enjoy. We also share practical questions to help you identify races you'll love training for, discuss what to do when the joy of training starts to fade, and reflect on the biggest training lessons we wish we'd fully internalized years ago, from learning to train the athlete you are today to why consistency, recovery, and easy training matter more than hero workouts. We wrap with practical ways to become a better athlete this summer, even when the heat makes pace feel discouraging. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
58 min
In this week’s episode, we unpack the biggest lessons from a record-breaking Western States, including what the performances of Jennifer Lichter, Vincent Bouillard, and the rest of the elite field can teach us about smarter endurance training. We also discuss why making your easy days truly easy can unlock better recovery and long-term adaptation, how to know if you're actually absorbing your training, when it's okay to pivot a big goal that no longer fits your season of life, and practical ways to recalibrate your training if you're feeling stretched. We wrap with a simple but powerful race-day mantra from one of our listeners and our challenges of the week. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
58 min
In this week's episode, we share the biggest lessons from recent races across the Endurance Drive community. Drawing from race reports submitted by our athletes, we dive into the common themes that separated strong performances from frustrating ones, including race-day preparation, pacing the bike to protect the run, nutrition and hydration strategies, heat management, mental resilience, race execution, open water confidence, and why racing by feel often beats chasing the numbers. We also rapid-fire five additional lessons on course reconnaissance, transitions, swim navigation, using data wisely, and how fitness transfers across disciplines. Whether you're racing a sprint triathlon, marathon, Ironman, or anything in between, there's something here to help you race smarter this season. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
59 min
In this week's episode, we recap Katie's postpartum 10K race and the lessons that came from a tough but rewarding day on the course, including where and how her pacing strategy didn’t go exactly according to plan, the mental strategies that helped her stay in the fight, and why she's actually more proud of this race than others that went "better" on paper. We also discuss race-day mindset, building goals that truly resonate, why every race is a rich learning environment, and how to think about racing as simply an expression of your fitness on that particular day. We wrap with reflections on Western States, evolving training philosophies in ultrarunning, and why your "normal" in training should evolve with different seasons of life. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
52 min
In this week’s episode, we dive deep into one topic that’s affecting nearly every endurance athlete right now: heat. We discuss how hot and humid conditions change pacing, power, heart rate, fueling, hydration, and overall expectations for both training and racing. We share practical strategies for modifying workouts, recognizing when heat is becoming a safety issue, and adapting your mindset when fitness doesn’t show up the way you expected on race day. We also explore race-day unpredictability, why learning to embrace chaos can make you a better competitor, how to estimate realistic swim, bike, and run pacing, and why practicing adaptability may be one of the most valuable race skills you can develop. Plus, we share hydration recommendations, electrolyte strategies, and a few gear picks for surviving summer training. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
54 min
In this episode, we explore what it means to train within the constraints of real life. Drawing from Katie’s postpartum return to sport, we discuss how recovery, energy availability, sleep, work, parenting, and life stress can become limiting factors just as much as fitness itself. We unpack the difference between training volume and overall life load, how expectations quietly shift over time, and why more training is not always the answer when performance starts to feel harder. We also dive into identifying your biggest constraints, focusing on the highest-return workouts, embracing the minimum effective dose, and finding ways to stay connected to joy and purpose in training. Whether you're balancing a demanding career, family responsibilities, injury recovery, or simply a busy season of life, this episode offers practical strategies for adapting your goals, managing expectations, and continuing to make meaningful progress without burning out. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
1 hr 0 min
In this week’s episode, we share practical race-week strategies for endurance athletes, including how to prepare your bike, dial in transitions, visualize race day, and avoid common mistakes before the starting gun. We also break down our top 10 tips for first-time triathletes, from fueling and open-water swimming to pacing, bike handling, cooling strategies, and mindset preparation. Katie reflects on her experience pacing a fifth grader at a Girls on the Run 5K and the surprising lessons that apply to athletes of every level. Finally, we explore Gordo Byrn’s concept of “zombie training,” discuss the importance of recovery, consistency, and avoiding chronic fatigue, and share resources on the Norwegian Method, open-water swimming, and race-day gear. Whether you’re preparing for your first sprint triathlon or your next Ironman, this episode is packed with actionable insights to help you train and race smarter. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
52 min
In this week’s episode, we sit down with Dr. Maggie Mullins, an accomplished physical therapist, strength coach, run coach, and athlete, for a deep dive into how endurance athletes should actually approach strength training. We talk about why strength matters for performance, injury prevention, running economy, and long-term durability, plus how to structure strength work around endurance training, what exercises give the biggest return on investment, and why endurance athletes often underload in the gym. We also cover plyometrics, calf strength, mobility vs. stretching, youth vs. masters and male vs. female athletes, and how to build a simple but effective home setup. We wrap with Maggie’s perspective on activation routines, toe spacers, stroller running, and practical ways to make strength training actually fit into busy endurance lives. Check it out! To work with Maggie, visit: https://run.therxmovement.com/ To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
1 hr 1 min
In this week’s episode, we dive into lessons from first-time Ironman racing, including fueling, pacing, run-walk strategies, race execution, and staying present to get the most out of your race experience. We also answer listener questions on supporting a partner through Ironman training and navigating race morning logistics. Katie shares insights from a chaotic but fun local 5K with the jogging stroller during the four-month sleep regression trenches of postpartum life, including thoughts on racing under high life stress, backup plans and “goal trees,” heat adaptation, and why your B and C goals should still genuinely excite you. We also unpack what to do after swinging for a big goal and missing, how to decide whether to swing again, and why it’s important to hold your big goals loosely and stay connected to the process. Check it out! Check out our form on racing accessibility for moms here: https://forms.gle/kLAVS6NtzJwYA7z27 To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
57 min
In this week’s episode, we start by diving into one of the biggest endurance stories of the year: Rachel Entrekin’s historic overall win and course record at Cocodona 250, using it as a springboard to discuss confidence, self-belief, fueling, and the evolving landscape of women’s sport. We unpack the mental strategies behind big performances, including Rachel’s “why not you” mantra, and reflect on how visibility in sport can inspire the next generation. Katie also shares the realities of returning to racing postpartum, the barriers new moms still face in endurance sport, and how she’s pushing for better accessibility and support at races. Finally, we close with a practical deep dive on fatigue in endurance athletes: low energy availability, RED-S, bloodwork, cortisol, ferritin, fueling mistakes, and how to actually troubleshoot persistent fatigue when something feels off. Check it out! Check out our form on racing accessibility for moms here: https://forms.gle/kLAVS6NtzJwYA7z27 To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
58 min
In this week’s episode, Katie recaps her first race back postpartum at the Polar Bear Sprint Triathlon, sharing lessons on goal setting, transition practice, racing without data, TT bike handling, and what it felt like to truly “feel like herself” again in competition. We also dive into why sprint racing is such a powerful learning environment, how to think about race goals beyond outcomes, and practical tips for preparing for short course triathlon. Jim then reflects on a massive Mallorca training camp, including lessons on pacing, fueling, acclimation, group riding, and why fitness alone is never the full picture on big training days. We also talk cadence work, breathing, outdoor specificity, race prep, and the value of practicing the exact setup you’ll use on race day. Check it out! Check out our form on racing accessibility for moms here: https://forms.gle/kLAVS6NtzJwYA7z27 To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
56 min
In this week’s episode, Elena shares key takeaways from her incredible day at the 2026 Boston Marathon, specifically focusing on the mental prep that went into the race and the mental strategies that helped her run a personal best on a day when her body wasn’t feeling great. We cover her mindset going into the race, what was going on in her head when she started to feel strain in her legs much sooner than expected, how she stayed in the game mentally through challenging middle miles and over Heartbreak Hill, how she willed herself out of some intense cramping at mile 25, and how she balanced feel vs. pace vs. heart rate data throughout the race. We also hit practical insights on her training strategy, what she learned for next time, menstrual cycle effects on performance, and general takeaways from other racers in Boston. This is a useful episode for anyone looking to improve their mental game going into big races and/or to keep soaking in the Boston Marathon energy! Check it out. To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
1 hr 4 min
In this week’s episode, we start with a timely reminder that sometimes it’s not your fitness -- it’s the elements (heat, humidity, wind) making everything feel harder. From there, we dive into practical strategies for building outdoor durability, staying safe on the roads, and knowing when to take things inside. We break down fueling through the lens of habit-building, why doubles can be a powerful (and realistic) way to build volume, and how to approach training by feel over data. We also touch on mountain biking as a sneaky performance tool, priority shifts in the specific prep phase, Ironman swim strategies, and a more nuanced take on heart rate zones. We wrap with a mindset shift from “or” to “and,” unpacking why your best and worst days almost never come down to just one thing. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
56 min
Race week energy is here! We kick things off with Boston Marathon excitement, hitting race-day mindset, pacing, and spectator tips, before diving into a favorite recent insight: the difference between peak fitness vs. peak shape, and what you can do to give yourself the best possible opportunity to feel good on race day. From there, we riff on training with full intention, how to balance pushing vs. pulling back, and why flexibility is the key to long-term progress. We also talk self-compassion, celebrating small wins, and avoiding the trap of tying your worth to performance. Plus: Strava segment fun and practical fueling/hydration strategies heading into race day. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
55 min
In this week’s episode, we reflect on what it means when the hay is in the barn, highlighting practical approaches to shedding fatigue and showing up at the starting line of your race both happy and healthy. We then dive into a bunch of great athlete questions on pickups, recovery, warming up, bike purchases, and fueling. Our main content features a deep dive on Katie’s toolkit for hard intervals inspired by a recent sweet spot bike workout, as well as a conversation on why bike volume is essential for successful Ironman experiences. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
58 min
In this episode, we start by diving into the often-overlooked role of stress in training, explore how high stress shows up physically, why tuning into your nervous system matters, and how to adjust training when things feel off. From there, we discuss the benefits of stepping away from data-driven training and using trails or unstructured sessions to reconnect with effort and flow. We also touch on practical reminders about hydration as the seasons shift and the importance of training for experience, not just fitness—whether that’s dialing in pacing, fueling, or race-day logistics. Finally, Katie shares an in-depth look at her postpartum return-to-run journey, breaking down how approached training with patience, intentionality, and support. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
57 min
In this episode, we kick things off with some reminders on fueling as training ramps up. We break down why you can’t “fake it” with fueling in longer sessions, how underfueling impacts both performance and recovery, and why even the last 10 minutes of a workout without adequate fueling can shape your entire experience. From there, we dive into how to execute big rides and runs: covering pacing, layering, planning, and how to think ahead to the second half of your workout. We also explore the idea of training “eras” (recovery, maintenance, and building), and how understanding where you are can guide better decisions day-to-day and across a full season. Finally, we touch on creating routines to improve recovery, clarifying Zone 1 vs. easy training, making the most of limited swim time, and using tools like sim shorts or carbon-plated shoes to reduce friction and stay consistent. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.
1 hr 4 min
In this week’s episode, we start with a conversation on race-day disappointment: how to separate race outcomes from alignment with your race plan, reframe uncontrollable conditions (like heat), and stay grounded in what you can control. We then transition into a powerful conversation with writer and ultrarunner Katie Arnold on flow state, intrinsic motivation, and the connection between movement, creativity, and mental resilience. Katie shares how running can be both a creative practice and a tool for healing, how to shift from outcome-focused thinking to “receive mode” on race day, and why the stories we tell ourselves shape what’s possible in both sport and life. We also explore balancing ambition with non-attachment, using simple practices like journaling to build self-trust, and how endurance sport teaches us to sit with uncertainty and discomfort. We loved this conversation and we think you will too - check it out! To learn more about Katie Arnold and her writing and flow camps, visit: https://katiearnold.net/ To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use this form or email: Katie@TheEnduranceDrive.com.