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Summary:

In this episode of The Endurance Athlete Journey Podcast, we dive into how endurance athletes can strategically set their race calendar for the season ahead. We discuss the importance of choosing races that align with your goals, fitness level, and life demands, rather than overloading your schedule. You’ll learn how to balance “A,” “B,” and “C” races, why more races don’t always mean better results, and how proper planning supports consistent training, recovery, and long-term performance. Whether you’re a runner or triathlete, this episode will help you build a race calendar that sets you up for success instead of burnout.

Takeaways:

• Setting your race calendar should start with your overall goals, not the number of races you want to do
• Athletes often over-schedule races, which can limit fitness development and increase burnout
• Choosing races should account for life stress, time availability, and recovery capacity, not just motivation
• Using A, B, and C race categories helps prioritize training focus and manage expectations
• An “A race” should anchor the season and guide the structure of the training plan
• B and C races can be used as training opportunities, not peak performances
• Racing too frequently can interrupt consistent training and long-term progress
• The race calendar should allow adequate build phases, recovery periods, and mental breaks
• Choosing not to race because of fear of failure could cause you to miss out on physical, mental, emotional, and spiritual growth opportunities.
• Flexibility is important — race plans may need to change as fitness, health, or life circumstances change
• A well-planned race calendar supports consistency, confidence, and sustainable performance

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: metabolic efficiency, metabolic flexibility, endurance training, nutrition, training strategies, aerobic capacity, lactate threshold, fasted training, strength training, endurance athlete

Takeaways

• Metabolic efficiency is the ability to burn fat at higher intensities.
• Metabolic flexibility allows fluid/easy switching between fat and carbohydrate burning as needed during exercise.
• Base building through easy and steady state miles is crucial for metabolic efficiency.
• Training peaks can help track fat and carbohydrate expenditure during workouts.
• Zone three training can be beneficial for endurance athletes.
• Fasted training should be approached with caution and is more suitable for advanced athletes.
• Strength training enhances fatigue resistance and metabolic efficiency.
• Progressive workouts help maintain pace and improve metabolic flexibility.
• Lactate threshold training is essential for clearing lactate and improving performance.
• Building a strong aerobic base takes time and patience.

Summary
In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie delve into the concepts of metabolic efficiency and flexibility, exploring their significance in endurance training. The discussion is divided into two parts: the first focuses on nutrition and the second on training strategies. Key insights include the importance of base building, the role of strength training, and the benefits of progressive workouts. The coaches emphasize the need for patience and a solid foundation before implementing advanced strategies like fasted training and lactate threshold workouts.

Sound Bites

• "Training peaks can help track fat expenditure."
• "Building a strong aerobic base takes time."
• "Progressive workouts help maintain pace."

Chapters
00:00 Recognizing Red Flags in Training and Nutrition

15:01 Building Aerobic Base and Training Strategies

24:28 Understanding Fasted and Low Glycogen Runs

34:18 Incorporating Strength Training for Endurance

41:47 Lactate Threshold and Metabolic Flexibility

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 final recap of Ironman Florida 70.3, Coach Justin reflects on his 16-week journey preparing for and completing the race on December 14, 2025. Despite battling a significant injury and overcoming mental and physical hurdles, Justin shares insights into his training metrics, race day experiences, and personal challenges. He highlights the importance of perseverance, faith, and the support of family, friends, and teammates. This emotional journey showcases not only the highs and lows of endurance sports but also the transformative power of commitment and resilience. Subscribe for more training tips, race stories, and inspiration!

Coach Justin hosted his race report and all of the Ironman Florida 70.3 related content on the Tabula Rasa Racing website. The link to the Ironman Florida 70.3 content is below. Here you will find all of the weekly videos, weekly training summary graphics, and the weekly training plan (pdf) he followed for this preparation for the race. The race report is included in pdf download section of the page.

https://tabularasaracing.com/ironman-florida-70-3

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:

Join Coaches Justin and Katie on this episode of the Endurance Athlete Journey Podcast as they dive into the concepts of metabolic efficiency and metabolic flexibility. In the first part of this two-part series, Katie leads a comprehensive discussion on the nutritional strategies behind improving the body's ability to burn fat and switch between fuel sources. The conversation covers the science behind

• Fat and carbohydrate utilization
• Benefits and limitations of being fat-adapted for endurance athletes
• Importance of balancing performance with overall health
• Explore practical approaches to fueling
• Impacts of different dietary strategies on training
• Key signs to look for when assessing your own metabolic adaptations.

Whether you're an endurance athlete preparing for a long-distance event or simply curious about optimizing your performance through nutrition, this episode offers valuable insights and actionable tips. Tune in for expert advice, real-world experiences, and a preview of the next episode focused on training strategies for metabolic health.

Additional References:

Louise Burke research on race walkers: https://pmc.ncbi.nlm.nih.gov/articles/PMC5407976/

Low carbohydrate, high fat ketogenic diets on the exercise crossover point and glucose homeostasis. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1150265/full

The Endurance Athlete Journey Podcast Episode 25: Periodizing Your Nutrition for Race Day Success: https://www.buzzsprout.com/2450527/episodes/17901870

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 The Endurance Athlete's Journey, Coach Justin takes listeners behind the scenes of his final preparations for Ironman Florida 70.3 in Haines City. He candidly discusses the physical and mental challenges of race week, including managing a lingering posterior tibia tendonitis injury, adapting his training during taper, and drawing strength from his faith and family support. Justin shares insights from swim and bike course previews, race-day strategies, and the value of trusting the process after a year-long commitment to training. He reflects on the importance of community and the motivation he receives from listeners, and invites those interested in coaching or connecting to reach out as he looks ahead to the next 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

Keywords: running, pregnancy, coaching, athlete stories, nutrition, postpartum, fertility, training, women in sports, endurance athletes

Takeaways

• Jen Fishman shares her journey as a runner and coach.
• Running experiences can vary greatly during pregnancy.
• The importance of a supportive coach-athlete relationship.
• Women often face unique challenges in sports and coaching.
• Pregnancy can impact running performance and training.
• Nutrition is crucial during pregnancy for both mother and baby.
• Stress can affect a woman's ability to conceive and train.
• Postpartum recovery requires patience and understanding.
• Listening to your body is essential during pregnancy and postpartum.
• Community support is vital for athletes navigating pregnancy.

Summary

In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie sit down with Jen Fishman, a running coach and athlete, to discuss her experiences with running through pregnancy. Jen shares her journey from being a non-athletic child to becoming a competitive runner and coach. The conversation delves into the challenges and joys of running during pregnancy, the importance of nutrition, and the impact of stress on fertility and training. They also touch on postpartum recovery and the unique experiences women face in the world of athletics. This episode aims to provide insights and support for athletes navigating the complexities of pregnancy and motherhood.

Chapters
00:00 Introduction to Jen Fishman's Journey

01:27 Jen's Running Background and Early Experiences

06:23 Navigating College Running and Coaching Dynamics

14:01 Transitioning Back to Running as an Adult

16:24 Experiences of Running During Pregnancy

21:50 Challenges of Pregnancy and Fertility

30:45 The Impact of Stress on Training and Pregnancy

37:28 Advice for Pregnant Runners and Coaching Considerations

46:14 Coaching During Pregnancy: A Unique Perspective

48:43 The Importance of Communication in Coaching

50:45 Maintaining Fitness During Pregnancy

53:38 Nutrition Needs for Pregnant Athletes

58:40 Adjusting Training Routines During Pregnancy

01:05:49 Sleep Challenges and Recovery in Pregnancy

01:11:35 Postpartum Considerations for Athletes

If you are interested in learning more about Jen as a running coach you can check out her profile on Team RunRun at this link: https://teamrunrun.com/coach/jen-fishman-fort-collins-running-coach/

She is also on Instagram @run.fish.run

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:

Coach Justin provides a comprehensive week 15 recap of his preparation for Ironman Florida 70.3, detailing his training and recovery strategies during the first week of taper. Despite dealing with posterior tibia tendonitis, he managed to complete all planned swim, bike, elliptical, and strength workouts, adjusting his approach to accommodate his injury and emphasizing recovery with physical therapy, massage, and mobility work. Justin describes successful wetsuit swim practices, focused tempo bike sessions, and purposeful elliptical workouts in place of running, while sharing personal insights about managing stress, trusting in his faith, and relying on his support team. He reflects on the importance of adaptability and maintaining a positive mindset as he heads into race week, expressing gratitude for the professionals who have helped him on his journey.

For additional content, visit https://tabularasaracing.com/ironman-florida-70-3

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 episode 48 of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie launch a sports-specific series focused on running, specifically exploring the balance between building endurance and improving speed. The discussion highlights the importance of aligning training approaches with individual goals, race distances, and personal experience levels. The coaches address common debates and misconceptions found in running communities, emphasizing that both endurance and speed can be developed, but the optimal mix depends on the athlete’s objectives and physical capacity. They also discuss the role of run-walk protocols, injury prevention, and the need for nuanced, personalized training plans rather than one-size-fits-all advice. Throughout the episode, Justin and Katie encourage listeners to ask questions, seek guidance, and remain open-minded, noting that effective training is highly individual and benefits from creativity and thoughtful coaching.

Takeaways:

• Endurance and speed training should align with specific goals.
• The race type influences whether to focus on endurance or speed.
• A run-walk protocol can be effective for many runners.
• Training plans can incorporate both endurance and speed elements.
• It's important to adjust training based on individual recovery and biomechanics.
• Consistency in running is key to improvement, but must be balanced with recovery.
• Not all runners can handle the same training frequency.
• Personal goals should dictate the training approach.
• Speed work can vary significantly based on race distance.
• Understanding one's own body and limits is crucial for effective training. There is no cookie cutter answer for training; it varies by individual.
• Training plans should be tailored to specific goals and experiences.
• Speed work is essential for improving performance in endurance sports.
• Incorporating hills can safely build strength and speed.
• Injury risks can increase with speed work, especially for beginners.
• Improvement can come from not slowing down as much during races.
• Strength training can be as important as speed work for new runners.
• Speed doesn't always mean running faster; it can be about increasing turnover.
• Embracing discomfort in training can lead to better performance.
• Understanding the nuances of training can help athletes reach their goals.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com