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Coach Justin shares a candid and emotional recap at the end of week 13 of his 16-week Ironman Florida 70.3 training plan. This week diverged from the usual detailed training updates due to a significant event: Justin experienced a sudden and severe injury to his lower leg, diagnosed as posterior tibial tendonitis after ruling out a stress fracture at an orthopedic clinic.

Despite managing to complete swim sessions (including valuable wetsuit practice), several bike and run workouts were missed. Justin describes the progression of his injury, the pain and frustration it brought, and his stubborn determination to push through before ultimately realizing rest was necessary. He shares insights from medical advice—no running, cycling, or elliptical for at least a week, with swimming and upper body strength work as his only options.

Throughout the episode, Justin reflects deeply on his emotional journey, questioning the balance between athletic ambition and faith. He relates his experience to the biblical story of Abraham, contemplating themes of sacrifice, trust, and personal growth. Justin emphasizes the importance of vulnerability, showing both the successes and struggles of endurance training, and encourages athletes to embrace setbacks as opportunities for learning and resilience.

Going forward, Coach Justin will focus on recovery, adapting his training plan, and trusting the process—both physically and spiritually. He invites listeners to join his journey, check out resources and coaching opportunities at tabularasaracing.com, and stay tuned for next week’s update as he navigates the challenges of tapering and preparation with renewed perspective.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary
In this episode, Coach Justin and Coach Katie discuss strategies for eating and training during the holiday season, focusing on mindful eating, managing holiday meals, and coping with the stress that often accompanies family gatherings. They provide practical tips for navigating Thanksgiving and Christmas, including how to enjoy festive foods without overindulging, the importance of maintaining a balanced diet, and the role of exercise as a healthy coping mechanism. The conversation emphasizes the need for athletes to adjust their training and eating habits during the holidays while also addressing the emotional aspects of food and family dynamics.

Takeaways

• Mindful eating can help manage cravings during the holidays.
• It's important to enjoy holiday foods without guilt.
• Plan meals ahead to avoid feeling overwhelmed by choices.
• Don't skip meals before big holiday dinners to prevent overeating.
• Use exercise as a healthy coping strategy, not a punishment.
• Be mindful of alcohol consumption during holiday gatherings.
• Trust your body to manage weight fluctuations after the holidays.
• Consider the emotional aspects of food and family gatherings.
• Balance indulgence with healthy choices
• Adjust training plans to accommodate holiday schedules.

Chapters

00:00 Introduction to Holiday Eating and Training

02:16 Understanding the Challenges of Holiday Eating

03:45 Mindful Eating Strategies for the Holidays

10:02 Navigating Thanksgiving: Tips and Strategies

28:09 Christmas and Multi-Day Celebrations: Managing Eating

28:52 Navigating Holiday Eating

37:45 Mindful Eating During the Holidays

45:28 Healthy Ingredient Substitutions

49:05 Managing Multiple Family Meals

52:34 Training Considerations During the Holidays

53:07 Finding Balance During the Holidays

56:56 Creative Alternatives for Holiday Workouts

01:01:05 Training and Eating: A Healthy Relationship

01:02:35 Managing Holiday Anxiety and Stress

01:07:37 Coping Strategies Beyond Food

01:10:27 Community and Support

Resources from the podcast:

Research on the topic of meal sequencing

1. A review of recent finding on meal sequencing

2. The Metabolic Concept of Meal Sequence vs. Satiety

Mindful Eating Books (on Audible)

1. Intuitive Eating Book (highly recommended)

2. Also consider this option or

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Keywords

Motivation, endurance training, athlete coaching, seasonal training, fitness, mental resilience, training plans, athlete mindset, overcoming fatigue, performance improvement

Takeaways

• Maintaining motivation during seasonal changes is challenging.
• Coaches play a crucial role in motivating athletes.
• Understanding the difference between fatigue and lack of motivation is key.
• Setting a race date can help maintain training consistency.
• Finding small ways to stay active during off-seasons is important.
• Listening to motivational content can boost workout performance.
• Committing to a training plan helps prevent loss of fitness.
• External motivators can help some athletes stay on track.
• Building a solid foundation before a training plan is essential.
• Embracing discomfort can lead to personal growth and improved performance.

Summary

In this episode, Coach Justin and Coach Katie discuss the challenges of maintaining motivation in endurance training, especially during seasonal changes. They explore the distinction between fatigue and lack of motivation, the role of coaches in motivating athletes, and strategies for staying active during tough weather conditions. The conversation emphasizes the importance of commitment to training plans, the need for a solid foundation before starting a training cycle, and the value of embracing discomfort for personal growth. Listeners are encouraged to find ways to keep their training interesting and to recognize the impact of momentum on their fitness journey.

Sound Bites

• "You need to commit to your training plan."
• "The brain gives in before the body."
• "Momentum is a hard thing to maintain."

Chapters

00:00 Introduction to Motivation in Endurance Training

05:08 The Seasonal Struggle: Maintaining Motivation

09:30 Distinguishing Between Fatigue and Lack of Motivation

14:23 Strategies for Staying Motivated

20:39 Mind Tricks and Mental Strategies for Training

27:57 Final Thoughts on Motivation and Endurance Training

28:54 The Mental Battle of Motivation

31:37 Nostalgia and Music as Motivation

34:14 The Balance of Motivation and Rest

36:46 The Psychological Impact of Training Peaks

38:52 Coaching: Balancing Expectations and Empathy

43:33 The Role of Self-Motivation in Training

48:09 Embracing the Grind: The Importance of Hard Work

54:03 Finding Motivation in Long-Term Goals

59:34 The Importance of Consistency and Foundation

01:08:07 The Comfort Crisis: Growth Through Discomfort

Book mentioned during the episode: The Comfort Crisis- https://eastermichael.com/book/

Previous Episode on Mastering the "Off-season" https://www.buzzsprout.com/admin/2450527/episodes/18060855-episode-36-training-in-the-gap-approaches-to-mastering-the-off-season

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

In this week 12 recap of training for Ironman Florida 70.3, Coach Justin discusses his experiences during a rollback (recovery) week, where the goal was to reduce training volume and shed accumulated fatigue. He highlights the importance of structured training, adapting strategies and the confidence gained from race performance and effective bike training. Justin reflects on balancing training intensity, bike skills development, and the temptation to add unnecessary volume out of fear, ultimately choosing to trust his preparation process. The week reinforced the value of sticking to a well-considered plan, relying on faith, and preparing strategically as race day approaches, with two more high-volume weeks ahead before tapering begins.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary

In this episode of the Endurance Athlete Journey podcast, Coach Justin and Katie interview Jennifer Meister, a bariatric endurance athlete. Jennifer shares her inspiring journey from struggling with weight and health issues to becoming an active runner and triathlete. She discusses her decision to undergo bariatric surgery, the challenges she faced post-surgery, and how running has positively impacted her mental health and family life. Jennifer emphasizes the importance of starting small in fitness, the emotional aspects of weight loss, and the joy of being an active role model for her children.

Takeaways

• Jennifer's journey began with struggles related to weight and health.
• The decision for bariatric surgery was influenced by family health history.
• Post-surgery, Jennifer faced challenges with nutrition and emotional adjustment.
• Running became a significant part of Jennifer's life after surgery.
• She emphasizes the importance of starting small in fitness.
• Jennifer's experience highlights the emotional aspects of weight loss.
• She aims to be an active role model for her children.
• Jennifer balances her training with family responsibilities.
• Nutrition and fueling strategies are crucial for endurance athletes.
• The journey of fitness is ongoing and requires dedication.

Sound Bites

• "Running helps me manage my anxiety."
• "I want to be a better mom for my son."
• "Nothing worth doing is easy."

Chapters

00:00 Introduction to Jennifer Meister's Journey

03:22 Pre-Surgery Life and Decision for Bariatric Surgery

06:12 Surgery Experience and Initial Challenges

08:48 Emotional and Psychological Aspects Post-Surgery

11:35 Transitioning to Endurance Sports

14:27 Running Journey and Achievements

16:56 Fueling Challenges as a Bariatric Athlete

19:39 Navigating Nutrition and Carbohydrate Needs

22:22 Finding Balance in Endurance Training

31:35 Exploring Nutrition and Fueling Strategies

37:08 Balancing Family Life and Endurance Training

42:44 Morning Routines and Meal Planning for Busy Lives

46:02 The Mental Health Benefits of Running

52:41 Starting Your Endurance Journey: Advice for Beginners

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Coach Justin recaps week 11 of his Ironman Florida 70.3 training journey. He achieved his planned training volume with consistent session completion, emphasizing the importance of motivation and mental resilience throughout a high-volume schedule. Justin experimented with a new run/walk ratio, aiming to optimize recovery and performance. He discusses calculated risks in his training approach, including being intentionally undertrained for the run but overtrained for the bike and swim, and details his nutrition and equipment strategies. Personal insights reveal the challenges of balancing intense training, work, coaching, and relationships, highlighting gratitude for his wife's support. The week concluded with positive outcomes in running, cycling, swimming, and strength training, and a readiness for the upcoming rollback week to reduce fatigue and maintain progress.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary
In this episode, Coach Justin and Coach Katie discuss the often-overlooked role of fat in the nutrition of endurance athletes. They explore the different types of fats, their importance for energy and recovery, and how to incorporate healthy fats into a diet. The conversation also touches on the digestion of fats, their caloric density, and the significance of omega-3 fatty acids. The episode concludes with practical tips for athletes on how to balance fat intake with their training needs.

Takeaways

• Fat is a necessary nutrient for endurance athletes.
• Fat gets left out of the conversation sometimes.
• We need fat for energy and recovery.
• Fat contains more calories than carbs and protein.
• Healthy fats can help with inflammation.
• Fat is energy dense but hard to digest during exercise.
• We need a balance of all types of fats.
• Omega-3s are crucial for endurance athletes.
• Fat plays a supportive role in recovery.
• Incorporating healthy fats can improve satiety.

Chapters

00:00 Introduction to Fat's Role in Endurance Nutrition

03:38 Understanding the Basics of Fat

06:14 Types of Fats: Saturated vs. Unsaturated

08:48 The Importance of Fat in Endurance Training

11:24 Fat Digestion and Utilization During Exercise

14:01 The Challenges of Using Fat as Fuel

16:36 Carbohydrates vs. Fats: The Energy Debate

19:11 Practical Applications of Fat in Endurance Nutrition

28:08 Understanding MCT Oil and Its Role in Nutrition

30:52 Fat vs. Carbohydrates: Energy Sources During Exercise

33:24 Caloric Expenditure: The Balance of Fat and Carbs

36:16 Metabolic Flexibility: Testing and Improving Fat Utilization

38:47 The Importance of Dietary Fats for Athletes

41:06 Satiation and the Misconception of Low-Fat Foods

48:21 Identifying Healthy Fats: A Practical Guide

52:42 Understanding Fats: Types and Sources

55:10 Lean vs. Fatty Meats: Finding the Balance

57:44 Fats in Recovery: Role and Recommendations

01:02:52 The Importance of Omega-3s and Fat-Soluble Vitamins

01:08:32 Conclusion: Key Takeaways on Fats for Athletes

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:

In this episode, Coach Justin reflects on the end of week 10 of the Ironman Florida 70.3 training plan. He discusses the consistency achieved over the past three weeks, adjustments made to his training regimen, and the importance of mental preparation. Coach Justin also shares insights on his nutrition strategy, the decision to downgrade from a half marathon to an 8K, and the significance of strength training in endurance sports. The primary focus for this week’s training was “specificity”.

Takeaways:

• Consistency is key to successful training.
• Adjustments in training can lead to better performance.
• Mental preparation is as important as physical training.
• Nutrition plays a crucial role in endurance sports.
• Downgrading from a half marathon to an 8K was a strategic decision.
• Strength training is vital for endurance athletes.
• Training plans should be flexible to accommodate changes.
• Listening to your body is essential in training.
• Proper recovery is crucial for sustained performance.
• Belief in the training process is necessary for success.

Coach Justin's new wetsuit from Zoot Sports: Men's Manta Sleeveless Wetsuit - Marine Blue (www.zootsports.com)

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com