Race season is winding down, and “no days off” posts are everywhere. In this solo coaching episode, USAT Level 1 coach and sports dietitian Stevie Lyn Smith explains why the off-season is a deliberate phase with a job to do: recover from training and life stress, fix limiters, and build a base without burning out before next year. You’ll get a simple three-phase framework for triathletes, marathoners, and endurance athletes at any level.

In this episode, you’ll learn:

• The two classic off-season mistakes: grinding to “not lose fitness” and taking a month on the couch
• Why fitness is more durable than you think, and why short breaks cost little
• How to know how long your true break should be (and why injuries change the answer)
• What a light, rebuilding phase looks like, with strength training as the main event
• How to pick one limiter in swim, bike, run, or nutrition and give it focused attention
• How to stay motivated through boring base building
• How to handle the post-race blues without impulsively signing up for another race
• Burnout warning signs to watch for

Related episode: race prep recap of her return to 70.3 at Gulf Coast on May 5th 2026!

Connect with Stevie:

• Instagram- @stevielynlyn
• https://stevielynrd.com/

Why do so many adult runners get stuck in a cycle of recurring injuries, like the dreaded IT Band Syndrome? In this episode of Real Fuel with SLS, Stevie sits down with physical therapist, running coach, and founder of Spark Healthy Runner, Dr. Duane Scotti, to discuss how adult runners can train smarter, build resilience, and stay healthy as they age.

Dr. Scotti breaks down his journey from recovering from hip surgery and upper hamstring tendinopathy to becoming a specialized PT for distance runners. Together, Stevie and Duane discuss why adult runners need a fundamentally different training and fueling strategy than younger athletes, why resting and foam rolling won't fix IT Band Syndrome, and how progressive, run-specific strength training is the key to longevity on the road and trail.

They chat more about:

• The Evolution of the Adult Runner
• Tendon Health & Aging
• The 4-Block Progression for Strength Training
• Don't Ignore Your Calves
• Demystifying IT Band Syndrome

Duane’s mission is to help runners understand that they don’t necessarily have to stop running when dealing with an injury. Through individualized run coaching, strength training, and evidence-based rehabilitation principles, he helps runners build stronger, more resilient bodies so they can overcome injuries, run faster, and enjoy lifelong running.

Through Spark Healthy Runner, the Healthy Runner Academy, his 1:1 coaching program, and the Healthy Runner Podcast, Duane has helped hundreds of runners train smarter and become stronger, healthier runners.

IT Band pain keeping you from running? Download Duane’s free IT Band Recovery Playbook and learn how to get stronger, recover, and keep running: https://learn.sparkhealthyrunner.com/itbrunner

Connect with Dr. Duane Scotti:

• Instagram - @sparkhealthyrunner
• Spark Healthy Runner YouTube Channel
• Healthy Runner on Apple Podcasts
• Healthy Runner on Spotify

Connect with Stevie:

• Instagram- @stevielynlyn
• https://stevielynrd.com/

This episode is sponsored by TrainingPeaks! Head to https://home.trainingpeaks.com/signup to try TrainingPeaks for free and just get on the platform! Checkout the Premium trial that is included with signup.

In this episode of Real Fuel with SLS, host Stevie Lyn Smith catches up with professional ultra-runner Ryan Montgomery. Coming off a 3rd-place finish at the iconic Western States 100 in under 14 hours, Ryan breaks down his multi-year evolution from middle school cross-country in rural Alaska to competing on the world stage.

Ryan and Stevie dive deep into the real-world mechanics of ultra-endurance performance—covering mental growth, managing imposter syndrome alongside elite field competitors, and balancing an Ivy League MBA program with professional training. Most importantly, Ryan shares the exact fueling shifts, sweat-test revelations, and gut-training strategies that helped him eliminate GI distress on race day.

Key Takeaways & Highlights

• The Origin Story: How running in remote, rural Alaska set the foundation for Ryan's lifelong endurance journey.
• The 3 Performance Buckets: How Ryan categorizes his evolution into mental belief, training execution, and dialed-in fueling.
• Overcoming GI Distress: Why high sodium supplementation isn't always the solution—and how over-consuming electrolytes can actually trigger stomach issues.
• Liquid Fueling in Ultras: The mechanics behind transitioning to high-carbohydrate liquid nutrition and training the gut for 90–100+ grams of carbs per hour.
• Neuromuscular vs. Electrolyte Cramping: Why muscle cramps are often a sign of fatigue or insufficient carbohydrate availability rather than just electrolyte deficits.
• Career Dual-Tracking: Balancing a professional corporate/MBA track at Dartmouth Tuck while operating as an elite endurance athlete.

Connect & Resources

• Follow Stevie Lyn Smith: Instagram | Website
• Follow Ryan Montgomery: Instagram