The Working Triathlete Podcast

Most triathletes understand that training is the stimulus for improvement — but without proper fueling, the body can't adapt. In this episode, we break down the critical role that calories, carbohydrates, protein, and fat play in driving endurance adaptations at the cellular level.We dive into how under-fueling sabotages progress by impairing mitochondrial biogenesis, hormone balance, and recovery, and we explore why carbs aren't just fuel — they're also powerful anti-catabolic agents. You'll learn that protein supports structural remodeling, that fat drives hormone health, and why energy availability is the foundation of performance.

Dr. Hunter Huston is a kidney doctor at Vanderbilt University Medical Center, triathlete, and medical advisor at Precision Fuel & Hydration.  In this episode, we dive into the science behind fluid and electrolyte balance for endurance athletes. From sweat sodium testing to pre-race hydration strategies, we explore practical and evidence-based ways to optimize performance through smarter fueling and hydration. Whether you're racing a 5K or tackling an Ironman, this episode is packed with insights to help you stay ahead of dehydration and performance decline.

In this episode of The Working Triathlete Podcast, we dive into the power of heart rate and heart rate variability (HRV) for optimizing endurance performance. Coach Derek sits down with Coach Conrad to break down what your heart is really telling you—from resting HR and cardiac drift to HRV trends and race taper readiness. Learn how to interpret the data, avoid overtraining, and train smarter by using physiological signals to guide your training decisions. Whether you're new to HRV or already tracking your metrics daily, this episode will help you unlock deeper insights and become a more efficient, adaptable athlete.

Struggling to improve your swim times? You're not alone! In this episode of The Working Triathlete Podcast, we break down the most common swim technique mistakes that hold triathletes back—and how to fix them. From body position and breathing to the ideal swim frequency for real progress, we cover it all. Plus, we dive into real-world case studies of adult onset swimmers who have made huge gains by training smarter, not harder. Whether you're aiming to survive the swim or shave minutes off your time, this episode is packed with actionable takeaways. Listen now and start swimming faster!

n this episode, we dive into the hotly debated topic of coffee stops during long rides—do they hinder your gains, or can they actually help? We also share behind-the-scenes details about our upcoming coaches' retreat in sunny Florida and how our athletes are staying on track despite the winter chill. From navigating base-building strategies to staying motivated in the off-season, this episode is packed with practical tips and a dose of inspiration for endurance athletes everywhere. Grab a coffee (or don't) and tune in!

Fresh off his thrilling victory at the long-course duathlon national championships, Conrad Goeringer pulls back the curtain on the grit, strategy, and innovation that fueled his success. From his training techniques to his high-carb nutrition plan, Conrad shares how he pushed past limits to claim the top spot. Discover how he balances a demanding schedule, masters tough race conditions, and outsmarts the competition. Packed with actionable insights and inspiration, this episode is your backstage pass to elite performance. 

In this episode, we shift the focus from motivation to strategic preparation. Discover how aligning your training with your purpose can set the stage for a successful 2025. We'll break down the essentials of SMART goal setting, periodization, and tracking progress to help you train smarter, not harder. Plus, learn how to avoid burnout while staying consistent through the winter months. Whether you're gearing up for your first race or aiming for a new PR, this episode will give you the tools to make your 2025 season your best yet. Don't forget to subscribe, leave a review, and visit Working Triathlete to optimize your coaching and training journey!

Thanksgiving is here! it's the perfect time to reflect on the role gratitude plays in training, racing, and life. In this episode, we explore how shifting your perspective with gratitude can transform tough workouts, build mental resilience, and strengthen the relationships that support your journey. With practical examples, a motivational nugget, and an actionable takeaway, you'll discover how a mindset of gratitude can fuel your performance and help you thrive both on and off the course. Tune in for this inspiring Thanksgiving special and take the first step toward incorporating gratitude into your routine.

In this episode of the Working Triathlete Podcast, we unpack some of the principles of motivation, exploring the roles of self-determination and social determination in setting and achieving goals. We dive into the interplay between intrinsic motivation—the internal drive fueled by passion and purpose—and extrinsic motivation, such as rewards, recognition, and community. Learn how understanding these concepts can help you align your goals with your values, leverage your environment for success, and maintain focus even in the face of adversity. Whether you're chasing athletic, professional, or personal milestones, this episode will empower you to find your purpose and take inspired action toward your best self.

In this episode of the Working Triathlete Podcast, we dive into the one essential topic of recovery. Explore the science-backed benefits of active recovery and how to incorporate it into your training routine, plus uncover the truth about stretching—does it help or hinder performance? We also chat about Ironman Florida, a family-friendly event that's not only an athlete favorite but also a spectacular race for spectators. Whether you're gearing up for your next big event or looking to optimize your training, this episode is packed with insights to keep you performing at your best!

In this episode, we explore the remarkable journey of Chris Miller, an endurance athlete who faced some serious setbacks. After having a tumor removed from his leg, Chris was dealt another tough hand—a blood clot that put his athletic future, and even his life, at risk. Despite being told he might never run again, Chris wasn't ready to quit. Tune in as he shares his story of grit, determination, and the relentless drive that took him from a hospital bed to the finish line at Ironman Lake Placid. This is a story about pushing through, no matter the odds.

Listen to our discussion with Campfire Endurance  Head Coach Chris Bagg as we explore how you can get more from your endurance training and racing endeavors. -Avoid common pitfalls that prevent athletes from reaching their genetic potential.   -Emphasize aspects of training that are actually worthy of emphasis. -The problem of dissociation. -Value and pitfalls of tech.  -How to enjoy the sport and foster consistency. -How to filter which products to invest in.  -Getting comfortable with chaos.

Join Coach Derek and Coach Conrad as they sit down with Working Triathlete and Michigan State student, Jack Harrell, to discuss his impressive victory at Ironman 70.3 Ohio. In this episode, Jack talks about his journey as a high school swimmer to winning his first 70.3 race while balancing college life. Learn about his training, strategic planning, and the determination that led to his success. We cover Jack's background, his progress in the sport, and how he executed his race plan. Whether you're an aspiring triathlete or a seasoned competitor, this conversation is packed with inspiration and valuable insights.

In this episode of the Working Triathlete Podcast, Conrad and Derek jump into the world of Track and Field Olympic Trials. We break down the selection standards and discuss an athlete who had an unfortunate race and missed their chance. We also highlight the upcoming team races and training camps that anyone can join as well! Additionally, we explore the recent chatter surrounding Challenge Roth's decision to remove World Athletic standards for shoe rules. Does this matter? What will performances look in the future if the standards are removed?

Join coaches Conrad and Derek as they dive into the eight common mistakes athletes make on race day. Drawing from their extensive coaching experience, they discuss pitfalls such as not waking up early enough, neglecting carbohydrate loading, failing to practice race pace in training, not adapting to the nutrition plan, ignoring weather conditions, peeing during a race, not listening to your body, and forgetting to have fun. Tune in to learn how to avoid these mistakes and enhance your race day performance!

Join Coach Derek Owens and Coach Conrad Goeringer in an inspiring conversation with Working Triathlete, James Bilbrey, as they discuss his recent triumph at Ironman 70.3 St. George. In this episode, discover James' remarkable journey into the world of triathlon, including his family's integral role in his athletic pursuits. Gain insights into James' dedication and resilience as he shares the challenges of training while deployed in Korea and navigating unique obstacles along the way. Tune in for a captivating discussion filled with triumph, perseverance, and the unwavering spirit of a true champion.

Join Derek and Conrad in the latest episode where they dive into the thrilling world of endurance sports. In this episode, they kick things off by recapping the intense action of the first Ironman Race of the season in the Ironman Pro Series, Ironman Texas. From unexpected triumphs to what lies ahead as athletes punch their tickets to the Ironman World Champs. But the heart of this episode lies in Derek's own journey of perseverance and triumph. Despite facing adversity both in his marathon training and during the race itself, Derek emerged victorious at the Glass City marathon. Through candid and inspiring conversation, Derek and Conrad delve into the importance of grit, determination, and seeing it through when the going gets tough. From mental toughness to physical endurance, they explore what it takes to push past limits and achieve greatness. In addition to the race recaps, Derek and Conrad also delve into the crucial role of nutrition. From pre-race fueling strategies to in-race nutrition tactics, they share valuable tips and insights to help listeners optimize their performance and reach their full potential. Whether you're a seasoned athlete or just starting your journey in the world of endurance sports, this episode is packed with inspiration, practical advice, and unforgettable stories. Tune in now and get ready to be motivated to tackle your own challenges head-on and conquer new heights

In this episode, we're diving deep into the role of protein in triathlete performance. Join us as we explore the science behind protein consumption and its profound impact on endurance, strength, and recovery for triathletes. Discover the optimal daily protein intake for triathletes and learn how to tailor your nutrition plan to fuel your training and racing endeavors effectively. We'll break down the latest research and expert recommendations to help you fine-tune your protein intake to support your athletic goals. However, the conversation doesn't end there. We'll also delve into the topic of intra-workout protein supplementation. Do triathletes truly need to consume protein during their workouts? We'll examine a study conducted with the Danish national cycling team during a training camp, exploring the effects of protein intake during exercise. Whether you're a seasoned triathlete or just starting your journey, this episode will provide invaluable insights into optimizing your protein intake for peak performance. Tune in and take your triathlon nutrition game to the next level with the Working Triathlete Podcast.

In this episode of our podcast, hosts Derek and Conrad dive into the exciting results of the 70.3 Oceanside event, while also addressing the warm conditions encountered at 70.3 Texas that inspired the key themes of this discussion. They explore essential strategies for fueling and hydrating effectively in hot weather, offering valuable insights into preparing for warm races, particularly for athletes residing in cooler climates. Additionally, they shed light on the latest developments regarding a new hydration mix on Ironman courses. Working Triathlete would also like to extend an invitation to all listeners to join their upcoming webinar on April 24th at 7 PM Eastern, hosted in collaboration with Precision Fuel and Hydration. Tune in for expert guidance and actionable tips to enhance your performance in hot race conditions! Click here for the meeting link!

Gain an edge at your next race with proper fueling! In this podcast, Lexi Kelson of Precision Fuel and Hydration joins Conrad Goeringer of Working Triathlete and Kurt Lockhart of Transformation Lab to discuss how to optimize your intra-training and racing fueling plan to maximize performance. Topics we cover.  -How to approach fueling for training and racing -Why sodium is so important for maintaining plasma volume and enhancing performance  -How to test the sodium concentration in your sweat and why it's valuable -Appropriate targets for balancing sodium, carbohydrate, and fluid consumption -How has nutrition evolved over the last 10 years -Examples of a proper fueling and hydration plan for long-course triathlon

Welcome to The Working Triathlete Podcast! In our latest episode, join Coach Derek Stone, Coach Derek Owens, and Coach Becca Schulte as we unpack our experiences at the Endurance Exchange hosted by USA Triathlon. We discuss insightful sessions exploring the intricate relationship between Heart Rate Variability (HRV) and training strategies, gaining valuable insights that can revolutionize our approach to coaching and athlete development. Our discussion also touches on Project Podium, where Team USA Coaches explore how Olympic hopefuls are utilizing INSCYD testing for peak performance optimization. Throughout the weekend, coaches, including ourselves, engaged in thought-provoking discussions on how artificial intelligence is poised to revolutionize the coaching landscape. We know it is coming but will coaches embrace it or resist the change? Coach Derek Stone shares his involvement in the Tri Tank Challenge and unveils a proposal for a Team National Championship, sparking a conversation about the future landscape of competitive triathlon. Lastly, we chatted about the latest controversy surrounding USA Triathlon's rollout of their new membership model.

Ron Chlasta is an ASCA Level 4 Certified swim coach and Swim Star Swim School owner in Hendersonville, TN.  He was the swim coach at Calvin University and at Woodside Aquatics in San Francisco, where he coached numerous USA top 16 swimmers and high school All-Americans, including athletes like four-time US National Champ Liesl Kolbisen. In the mid 80's thru early 90's, Ron partnered with Mike Bottom, travelling extensively through the US teaching clinics. They also taught clinics to the national teams of New Zealand, South Korea, Indonesia, and Guatemala.  They've recently joined forces again, and will be teaching a clinic in Hendersonville, TN, which you can sign up for at http://www.mtscmasters.com/.In this podcast, we cover a plethora of topics, including triathlon swimming, the "five fingers" of good swimming, the importance of airflow, balance, and control, tips on achieving good body position, the EO swim power meter, and a good test set.

Welcome to this episode, where we chat with Zack Kramer, a strength and conditioning coach who has delved into the world of functional breathing. Zack works with a diverse range of athletes, including MMA fighters, swimmers, golf enthusiasts, CrossFit athletes, and triathletes. In this discussion, we explore the impact of carbon dioxide on endurance, various breathing strategies, the connection between mobility and breathing, and share a success story of one of our athletes benefiting from Zack's expertise in functional breathing. Stay tuned until the end as Zack provides a protocol to measure carbon dioxide tolerance which you can complete on your own!

Join us in this episode as we sit down with two exceptional athletes from the Working Triathlete Elite Team, Mitch Ott and Caroline Kaplan. The power couple had a great 2023 season, and both are ready to compete as professionals in 2024.Caroline recently won the USAT Long Course Triathlon National Championship at Clash Daytona, and was first overall at 70.3 Ohio earlier in the year.  Mitch finished second overall at Clash Daytona, breaking the 4-hour barrier, and is coming off of a great 2023 season with multiple podium finishes. In this conversation, we delve into the backgrounds of these two athletes, exploring the paths that led them to professional triathlon. From training routines and nutrition strategies to the unique lifestyle of elite triathletes, Mitch and Caroline offer a behind-the-scenes look into the dedication and discipline required for success in the sport.As they prepare to tackle the 2024 season, our guests provide a sneak peek into their goals, aspirations, and the challenges they anticipate facing. Whether you're a seasoned triathlete or someone just starting, this episode is a goldmine of inspiration and practical tips.  Links to Instagram: @caroline_rkap @mitch_aott

Join Coach Conrad and Coach Derek in the latest episode as they recap the thrilling Women's Ironman World Championships in Kona. They also discuss the new Ironman Pro Triathlon series, where athletes compete for a staggering year-end bonus of $1.7 million distributed among the top 50 athletes and how this may change the landscape of pro triathlon. Lastly, Conrad shares that the lab in Nashville is now offering sweat testing and how this will enhance your nutrition strategy with accurate data that will give you the confidence to perform your best on race day.

Join us for an inspiring episode as we dive into the incredible journey of Working Triathlete, Andy Stetzler. Discover how he conquered the demanding trifecta of family life, a high-pressure career, and rigorous training to go 9:01 at Ironman Chattanooga, including a challenging 12.5-minute flat tire change! In this podcast, we explore: Andy's training regimen Strategic race planning and execution Overcoming chronic calf issues to achieve a personal best in the run Insightful nutrition strategies Valuable tips and tricks for balancing training with life's many responsibilities And so much more! Tune in to be inspired by Andy's resilience, determination, and the secrets behind his remarkable athletic success.

In this podcast, the coaches discuss -Ironman 70.3 World Champs -How deep are the fields compared to 10 years ago? -What does it take to be a contender with the world's best? -The PTO and World Triathlon join forces to create a World Championship long course series -Lab testing in Nashville

In this podcast, the coaches discuss -Caroline Kaplan's win and other excellent performances at 70.3 Ohio. -Why tapering is important.  What's the point? -How to adjust training (frequency, duration, and intensity) to maximize performance heading into a race. -How much of a performance boost to expect with a well-executed taper. -The ideal taper length. -Other hacks to get the most out of your taper, such as adjusting nutrition and handling cognitive load.

Unravel the secrets to maximizing your speed and efficiency throughcutting-edge aerodynamic techniques and equipment. Join us as weexplore the world of marginal gains and uncover the substantial impactthey can have on your performance.-What are the best upgrades for enhancing aerodynamics?-Are calf guards and aerodynamic socks worth the investment?-What is with this trend of water bottles being strategically placedinside tri-suits for increased speed?Discover the drag penalty associated with placing a water bottle onthe downtube and gain valuable insights into the measurable wattagesavings achieved by upgrading key components such as helmets,handlebars, wheels, and cycling jerseys. We also delve into theoften-overlooked aspect of drivetrain cleanliness and its surprisingeffect on power output.

In this episode, we discuss 70.3 Chattanooga, including: -Strategies athletes implemented that led to success -The biggest mistakes we observed-How the downstream 1.4 mile swim compares to open water lake swims -Tid bits related to penalties,  mechanicals, and nutrition -How the club competition is scored

In this podcast, Derek and Conrad chat about: -Working Triathlete Miguel Mattox's performance at 70.3 Gulf Coast, where he went 3:46 and had the third-fastest run behind Sam Long and Lionel Sanders -What it takes to compete with the top athletes in the sport -Our team race at 70.3 Chattanooga this weekend, where Working Triathlete will have nearly 50 athletes competing -The 70.3 Chattanooga Course

Get ready for an action-packed episode as we take you behind the scenes of the USA Triathlon Multisport Nationals in Irving, Texas. Join hosts Conrad and Derek as they dive deep into the exciting weekend of racing, breaking down each event and sharing the insights to their five national titles and the Working Triathlete Club's National Championship win. From the different race formats to unique equipment choices, Conrad and Derek provide expert insights and analysis that any multisport enthusiast will love. Plus, they share their personal experiences as they watched the race unfold in person and from afar. Whether you're a seasoned triathlete or just love the thrill of competition, this episode is a must-listen. Tune in now to discover the winning strategies that brought home the gold and celebrate the victories with us!

Join us as we dive deep into the recent doping ban of American pro triathlete, Collin Chartier, and share our response to this controversial issue. In this podcast, we'll bring you our thoughts on the ban and explore its impact on the world of triathlon. We'll examine the science behind the banned substance, the ethics of doping in professional sports, and the potential consequences for Chartier and the sport as a whole.

Join Coach Derek and Coach Conrad as they discuss some of the common data traps that triathletes often fall into, and the effects these can have on an athlete's confidence. While data is undeniably helpful for tracking progress and identifying areas for improvement, it's equally important for athletes to recognize when to rely on their instincts and perceived effort during training. In this episode, we explore the delicate balance between data and intuition in triathlon, and share tips for finding the sweet spot that leads to optimal performance. Learn: Why you shouldn't try to hit specific numbers on Strava When it is okay to deviate from a programmed workout and complete a group session How power meters should be used Why being aware of your body is important

Derek and Conrad discuss Working Triathlete's Bike Partner, Quintana Roo and answer questions from their athletes. Learn: How to run a tubeless tire setup Benefits and disadvantages for running tubeless tires The rolling resistance debate between tires with latex tubes and tubeless tires Best practices for nailing a structured workout during a group ride How to set yourself up for a solid Ironman bike split The impact of low cadence work How to find your optimal cadence Should you be shifting indoors Should athletes use ERG mode when using a smart trainer

Learn mental strategies and hacks to achieve higher-quality triathlon training, including: How to trick your brain into lowering perceived exertion How to best prepare for each workout Mental marginal gains The power of positive self-talk The NUMBER ONE hack for getting the most out of yourself when a workout or race gets tough. Dr. Jim Taylor is an internationally recognized authority on the psychology of performance. He has written 19 books, and thousands of articles, and has appeared on the Today Show, GCN, and GTN. He is also one of the best triathletes in the world in his AG, earning bronze at the World Triathlon Championships in Abu Dhabi in 2022.

Triathletes often struggle to improve their swim. In this podcast, we discuss how intermediate swimmers can achieve swim breakthroughs. Learn: -How much you need to be swimming to improve -Common pitfalls holding triathlon swimmers back -Principles to guide swim training -Real-world examples of triathlon swimmers achieving breakthrough -How to structure a training cycle

In this podcast, Working Triathlete Coaches Conrad Goeringer and Derek Stone talk about the different types of periodization and break down an annual training cycle. Learn: -What is linear periodization and who could benefit from using this approach -How long course athletes may use reverse periodization -The best way to implement block training -The different phases of a training cycle

In this podcast, Working Triathlete Nutrition and Recovery Coach Alex Goeringer discusses how endurance athletes should think about macronutrients. Learn: -Why carbohydrates really are king -The potential pitfalls of a keto/low-carb diet -How many grams of carbohydrates, protein, and fat you should consume each day -The best sources of protein and fat -How to fuel for workouts now and as a race approaches -The latest science as it relates to intra-workout and intra-race fueling -How your diet should change as a race approaches

Working Triathlete Nutrition and Recovery Coach Alex Goeringer joins the podcast and discusses: -The science behind caffeine -How to maximize caffeine's ergogenic effects -Myths surrounding the substance -Why eating more can improve body comp -The importance of losing weight slowly -Whether or not cardio attenuates strength gains

In this podcast, learn: -How USAT calculates points for races and ranking -Why the club scoring at the USAT Multisport National Championships doesn't encourage participation and how it could be improved -More about the WT Elite Team

This podcast includes the full discussion between Miguel Mattox and Coach Conrad Goeringer recorded for the Jenna and Miguel — Freestyle Tri YouTube channel. In it, Miguel and Conrad talk about the results of a 3-minute and 12-minute power test and what it's going to take as Miguel races as a pro in 2023. Learn: -Why 3-min and 12-min peak power tests are useful -The trend towards using critical power as opposed to functional threshold power -A discussion on optimizing training -A deep dive into Dr. Philip Skiba's W' model -What it takes to hang with the pro field during a 70.3 bike leg

In this episode, we sit down with Mark Brandt, the founder of the Tri Cle Rock Roll Run Triathlon and the non-profit organization Kids That Tri. We discuss their mission to get more people involved in the sport of triathlon and the impact it has had on communities in Cleveland. Join us as we hear an inspiring story of how one triathlete's passion turned into a movement to get kids and adults active and healthy. Donate to Kids That Tri here! Reach out to Mark here!

Welcome to our latest episode, where we discuss the return of Olympic gold medalist Gwen Jorgensen and her pursuit to the 2024 Paris Olympics. As one of the most decorated American triathletes, Gwen took a break from competition to start a family and pursue her marathon dreams. But now, she's back and ready to take on the world of triathlon once again.

In this podcast we discuss: -Why the tongue-in-cheek NYT article showcasing the wealthy participating in Ironman XC was unfortunate -The demographics of triathlon as a whole -Media's propensity to sow insidious judgement -How to spread good vibes as triathletes

In this Podcast Learn: -Why intensity matters -How many weeks off it takes to lose fitness -Principles for the off-season -Nutrition guidelines -Overcoming the winter woes

In this podcast learn: - The hidden benefits of cold weather training - How your metabolism changes in the winter - The advantages of brown fat vs. white fat - Why your joints get achy in the winter and the importance of an adequate warm-up - The best apparel to wear at different temperatures - Tips/tricks to make the most of your winter workouts

There has been buzz for several weeks about the future of a two day event taking place in Kona. Today, multiple sources confirmed that the men's and women's Ironman World Championship will take place in different locations.

On today's podcast, Coach Derek and Coach Conrad go a little deeper into the Norwegian's Training principles to see how they are maximizing potential. Additionally, they cover Ironman Arizona's Pro results and Ben Kanute's debut at the distance. Working Triathlete is launching a pro team which is discussed in today's podcast. If you are interested in applying, check out the application here!

On today's podcast, Coach Conrad and Coach Derek recap 70.3 worlds, Joshua Tree Half marathon and discuss the importance of time off at the end of the season.

Your prowess in swimming, cycling, and running is not static. You can get better. Learn how to: -Mold your identity to maximize performance -Develop self-efficacy -Foster a growth mindset -Mold your environment/network to increase the chance of success -Dispel self-limiting beliefs