You can build all the fitness in the world, but race-day execution is what connects that fitness to the result you get.

In this episode, I’m breaking down what a race-day execution plan really is, why the run is often where you notice a problem that actually started much earlier, and what athletes mean when they talk about “burning matches.”

We’ll talk about bike pacing, fueling, carb availability, fatigue, adrenaline, and the decisions that can either protect your run or sabotage it. I’ll also share a few of my own race-day mistakes, including what happened when I realized too late that I had fallen behind on fueling.

And because no race goes perfectly, we’ll talk about what to do when the plan starts to fall apart, how Happy, Super Happy, and Rockstar goals can help you adjust, and why a race that doesn’t go according to plan is not automatically a ruined race.

If you remember nothing else: make a plan, stick to the plan when you can, and give yourself grace when race day has other ideas.

Missed workouts happen.

Work gets busy. You get sick. The weather changes. Sometimes the workout simply does not fit the day you planned.

The important question is not whether your training week went perfectly.

It is what you do next.

In Episode 10 of Coach Erin Says, I revisit the investment portfolio analogy from Episode 2 and use it to explain how to think about missed workouts, recovery, and training adjustments.

Every workout is an investment in the fitness you are building for race day.

But if you miss one investment, that does not mean you should panic and double your investment the next day.

In this episode, we talk about:

• The first question to ask when you miss a workout
• How to decide whether to move, modify, or skip a session
• Why illness usually means letting the workout go
• Why stacking workouts can hurt recovery
• Which workouts are worth protecting most
• How your training phase changes what matters
• What repeated missed workouts are telling you
• Why recovery and easy training still provide a return
• How to tell the difference between smart flexibility and simply avoiding a workout
• Why consistency matters more than any one individual session

One of the biggest takeaways:

The only effective workouts are the ones you can recover from.

And most of the time, one missed workout does not need to become tomorrow’s problem.

I also talk about how a coach or adaptive training plan can help you look at the whole training portfolio instead of judging one day in isolation.

3G TriDot Kickstart begins September 14.

Learn more at:
https://www.3goalsmultisport.com/

Train with purpose, race with confidence, and make yourself proud.

You signed up for TriDot. Great.

Now what?

In Episode 9 of Coach Erin Says, I walk you through what I want a brand-new TriDot athlete to focus on during those first few weeks.

We talk about:

• How to complete the signup process with accurate information
• Why I recommend setting up TriDot in a web browser first
• Connecting your watch and other training devices
• Downloading the app and making sure your data is syncing correctly
• Why the “ideal” training schedule still has to fit your real life
• When to complete your first swim, bike, and run assessments
• What to do when you miss a workout
• Why you should not automatically try to make every missed workout up
• What to look at after each workout
• How workout feedback can help you understand your training
• What success should look like after your first few weeks

The biggest theme?

Optimized training that does not get completed is no longer optimized.

Your training has to work in your actual life.

I also introduce something brand new:

3G TriDot Kickstart

Starting September 14, 3G TriDot Kickstart will give a group of athletes four weeks to learn TriDot together with coaching support, weekly calls, help with setup and assessments, and time to figure out whether they are happiest using TriDot independently or with a coach.

The four-week Kickstart includes free access to TriDot with no credit card required.

Want the written version?

The companion blog for this episode is now live: “How to Get Started With TriDot: What to Do in Your First Two Weeks.”

It’s a practical beginner guide to setup, syncing, scheduling, assessments, missed workouts, and building consistency.

Read it here:
https://www.3goalsmultisport.com/how-to-get-started-with-tridot-what-to-do-in-your-first-two-weeks/

Want details about the first group? Send me a DM on Instagram at @3gcoaching.

Train with purpose, race with confidence, and make yourself proud.