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Summary:

In Episode 73, Coach Justin and Coach Katie explore one of the most misunderstood topics in endurance sports: the role of body weight in performance. Athletes often hear that being lighter will make them faster—but the reality is far more complex.

Drawing from coaching experience, sports nutrition science, and personal stories from their own athletic journeys, Justin and Katie unpack the difference between weight, body composition, and durability. They discuss why focusing solely on the number on the scale can lead athletes down a dangerous path of under-fueling, injury, and declining performance.

The conversation dives into the concept of an “optimal performance range”, where strength, fueling, and body composition work together to support endurance training. They also address the risks of Relative Energy Deficiency in Sport (RED-S) and explain why endurance athletes should prioritize proper fueling and training over chasing a specific body weight.

Whether you're training for your first race or pursuing a long-term endurance journey, this episode will challenge the way you think about weight, performance, and health.

Key Takeaways:

1. Weight alone does not determine performance

The number on the scale only tells part of the story. Body composition, strength, and fueling habits matter far more than weight by itself.

2. There is an optimal range, not a perfect number

Each athlete has a performance “sweet spot” for weight and body composition. Being either above or below that range can negatively impact performance.

3. Strength improves durability

In endurance sports, durability and consistency matter more than pure speed. Building strength helps the body absorb training stress and remain injury-resistant.

4. Under-fueling can destroy performance

Athletes who restrict calories in pursuit of weight loss often experience an initial improvement followed by rapid performance decline and injury risk.

5. RED-S affects both men and women

Relative Energy Deficiency in Sport can lead to hormonal disruptions, bone density loss, fatigue, and injury when athletes chronically under-fuel.

6. Body composition matters more than body weight

Increasing muscle while reducing excess body fat can improve performance without significant weight loss.

7. Most athletes should not compare themselves to elite body types

Elite endurance athletes often have specific genetic traits. Recreational athletes should focus on training consistency and proper fueling rather than chasing an unrealistic body composition.

8. The best performance strategy

Focus on:

• Smart training
• Adequate fueling
• Strength training
• Recovery and sleep

Weight will often regulate itself when these fundamentals are in place.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

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Road to Grandma’s Marathon: Week 1 – Laying the Groundwork

In this kickoff episode of Road to Grandma’s Marathon, Katie pulls back the curtain on her personal training journey as she prepares for the 2026 Grandma’s Marathon.

With 30 years of running experience, 12 marathons, a 50-mile ultra, collegiate competition at University of Colorado Boulder, and a career as a registered dietitian specializing in sports nutrition, Katie brings both professional expertise and real-life vulnerability to this series.

In this first episode, she shares:

• How she’s structuring this marathon build differently
• The mental and physical challenges she anticipates
• Lessons learned from past races
• Early struggles with sleep, stress, and fueling
• The balance of training, motherhood, work, and recovery

This series isn’t about perfection—it’s about honesty. Whether you’re training for a marathon, half marathon, 5K, or simply trying to build consistency, Katie hopes her process—wins and setbacks included—helps you navigate your own journey.

📝 Show Notes

1. Why This Series? (00:00)

• Introducing Road to Grandma’s Marathon
• Creating transparency around training, fueling, adaptation, and mindset
• Using personal experience to help others learn

2. Katie’s Running Background (5:00)

• 30 years in the sport starting at age 12
• 12 marathons + countless other races including a 50 mile ultra
• Competed in college at University of Colorado Boulder
• Transitioned briefly into triathlon

Key Theme: Longevity, evolution, and learning through experience

3. Nutrition & Professional Background (12:00)

• Undergraduate degree in kinesiology/exercise science
• Master’s in nutrition from Colorado State University
• Registered dietitian since 2012
• Specializes in sports nutrition and endurance athletes

4. Training Philosophy for This Marathon Build (18:00)

Overall Structure:

• Early block: Build speed (5K/10K focus)
• Later block: Transition to marathon-specific work
• Final weeks: Heavier emphasis on marathon pace efforts

What’s Different This Time?

• More progressive long runs
• Longer continuous blocks at marathon pace
• Focus on improving miles 20–26 resilience

Goal: Arrive at mile 20 feeling strong enough to hold pace—not just survive.

5. Current Weekly Training Snapshot (30:00)

• Mileage building toward 60–70 miles/week
• Alternation workout
• Progression run
• Speed ladder intervals
• Threshold sessions
• 15-mile long run
• 2–3 strength sessions weekly
• Introducing passive heat training (hot tub sessions 3x/week)

6. Early Challenges Identified (35:00)

1. Overtraining & Stress

• Triggered stress response and poor sleep cycle
• Managing Hashimoto’s thyroid condition adds complexity

Lesson: Cortisol + underfueling + life stress = recipe for recovery disruption.

2. Sleep Struggles

• Prioritizing wind-down routine
• Reducing news/social media at night
• Recovery is critical

3. Fueling Challenges

• Challenge: appetite suppression and busy schedule during heavy training
• Solution: proactive meal prep

7. Life Variables

• Six-year-old son and work
• Colorado spring weather unpredictabi

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

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Podcast Description

In Episode 71 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie take a step away from training metrics and performance science to explore a deeply personal topic: athlete identity

What does it mean to call yourself a runner, triathlete, or endurance athlete? Why do so many athletes feel the need to qualify themselves as “slow,” “not a real runner,” or “just doing this for fun”? And what happens when injury, burnout, or life circumstances threaten to take the sport away?

Drawing from their own experiences—Justin’s post-surgery transformation and identity shift, and Katie’s burnout and collegiate running identity crisis—they unpack both the power and the potential pitfalls of identifying as an athlete.

This episode dives into:

• The role of social media in shaping (and distorting) athlete identity
• The impact of self-talk and internal narratives
• Imposter syndrome in endurance sports
• Over-identification with performance
• How injury can trigger identity loss
• Why diversifying your identity may protect your mental health

If you’ve ever questioned whether you’re “really” a runner… or feared who you’d be without your sport… this conversation is for you.

Key Takeaways

• You don’t need approval to be an athlete. If you run, you’re a runner. Pace does not determine identity.
• Self-talk shapes performance. Labeling yourself as “slow” or “not athletic” reinforces those limits.
• Social media can distort reality. Most athletes post highlights—not struggles.
• Identity can be empowering—but risky. When your entire identity rests on sport, injury can feel like a personal crisis.
• Over-identification with performance metrics can undermine fulfillment.
• Athlete identity develops over time. It’s not automatic—it’s intentional.
• Mental adaptation is just as important as physical adaptation.
• Diversify your identity. You are more than your sport—and that’s a strength, not a weakness.
• Injury can be a teacher. It often reveals how deeply the sport is tied to who you believe you are.
• Confidence begins internally. Your internal narrative matters more than external validation.

Podcast Tags

athlete identity, endurance athlete, runner identity, triathlete mindset, coach’s corner, imposter syndrome in sports, mental performance, endurance mindset, athlete self-talk, identity and injury, endurance coaching, running community, triathlon life, sports psychology for athletes, self-belief in sports

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send a text

Summary:

Can you really train for a triathlon with a busy life?

In Episode 4 of Triathlon 101, Coach Justin breaks down one of the most common fears beginners have: not having enough time. If you picture 15–20 hour training weeks, 4:00 a.m. alarms, and overwhelming brick workouts, this episode will reset your expectations.

You don’t need unlimited time to prepare for your first sprint triathlon. What you need is structure, consistency, and a plan that fits your life instead of fighting against it.

In this episode, you’ll learn realistic weekly time commitments for sprint and Olympic distances, why more training isn’t always better, common time-management mistakes beginners make, and how to structure a simple 8-week minimalist training plan. Coach Justin also walks through two real-life scenarios—parents with kids and professionals who travel for work—and how they can successfully train without sacrificing their responsibilities.

Triathlon isn’t about surviving the biggest race possible. It’s about building confidence and momentum.

Key Takeaways

• You can prepare for a sprint triathlon in 4–5 hours per week.
• Olympic distance training typically ranges from 5–8 hours per week.
• Consistency beats occasional “epic” workouts.
• Missed workouts should not be stacked or overcompensated for.
• Confidence should come before performance for beginners.
• Brick workouts are about experience, not extra fitness.
• Training should fit into your lifestyle like puzzle pieces—not force your life to adjust around it.
• Flexibility within your plan increases sustainability.
• A lighter week during travel will not ruin your progress.
• Starting small builds long-term momentum.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send a text

Summary:

In Episode 69 of The Endurance Athlete Journey Podcast, Coaches Justin and Katie dive into one of the most commonly used — and often misunderstood — performance tools in endurance sports: caffeine.

What started as a personal question about weight gain and sleep turned into a deeper discussion on how caffeine actually works in the body, how it impacts training performance, and how it may be quietly affecting recovery through disrupted sleep quality.

The coaches break down caffeine dosing strategies, race-day protocols, tolerance and genetics, withdrawal considerations, and the difference between masking fatigue and enhancing performance. They also explore when caffeine can be a powerful tool — and when it might be undermining your long-term progress.

If you use caffeine before workouts, during races, or throughout the day, this episode will help you think more strategically about how and when to use it.

Key Takeaways:

• Caffeine works by blocking adenosine, reducing perceived fatigue and increasing alertness.
• Optimal performance dosing typically falls between 3–6 mg per kg of bodyweight, but this is highly individualized.
• Genetics and tolerance significantly impact how caffeine affects you — some athletes metabolize it quickly, others slowly.
• Timing matters: taking caffeine strategically mid-to-late race may be more effective than front-loading it.
• Once you start caffeine intake during a race, stopping abruptly can lead to a performance crash.
• Caffeine may improve perceived exertion, endurance, and neuromuscular output — but it does not replace proper fueling.
• Even if you fall asleep easily, caffeine can reduce deep sleep quality and recovery.
• Caffeine withdrawal before a race is generally not recommended unless it has been tested in training.
• Recovery gains happen during sleep — not during workouts — so caffeine strategy must account for long-term performance.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send a text

This episode is all about being an education consumer of dietary supplements!

In this episode, Katie dives deep into the world of dietary supplements, particularly in the context of endurance sports. She discusses the necessity and safety of supplements, the benefits and risks associated with their use, and the importance of being an informed consumer. The conversation covers the regulatory landscape of supplements, potential health risks, and how to choose safe and effective products. Katie emphasizes the significance of understanding dosage, forms of supplements, and interactions with medications, while also warning against misleading marketing claims. The episode concludes with practical advice for athletes considering supplement use.

Takeaways

• Supplements can help meet nutritional needs but are not always necessary.
• The supplement industry is less regulated than pharmaceuticals.
• Consumers should research supplements to ensure safety and efficacy.
• Third-party testing can help verify supplement safety.
• Not all supplements are effective; dosage matters.
• Natural does not always mean safe; contamination is a risk.
• Be cautious of proprietary blends in supplements.
• Marketing claims can be misleading; skepticism is key.
• Consider dietary sources before opting for supplements.
• Consult with professionals for personalized supplement advice.

Helpful resources:

WADA Anti-doping list of banned substances

Examine.com

FDA info on dietary supplement regulation

NIH dietary supplement fact sheets

NSF for sport certified product search

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send a text

Podcast Episode Description:

In Episode 67 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie dive into one of the most debated and often avoided topics in endurance sports: strength training. For many runners, cyclists, and triathletes, the weight room feels intimidating, unnecessary, or simply impossible to fit into an already packed training schedule. But is skipping strength training actually holding you back?

In this foundational episode, Justin and Katie unpack why strength training isn’t about becoming a bodybuilder — it’s about durability, injury resistance, efficiency, and long-term athletic longevity. They explain the difference between working a muscle and building one, why endurance sports can be inherently catabolic, and how neglecting strength can lead to the frustrating cycle of overuse injuries and stalled progress.

If you want to race stronger, recover better, and stay in the sport for decades — this episode starts the conversation you can’t afford to ignore.

Key Takeaways

• Strength training supports endurance performance — it doesn’t replace it.
• Endurance training alone can be catabolic, leading to muscle breakdown over time.
• Stronger muscles, tendons, and ligaments improve durability and reduce injury risk.
• Many overuse injuries stem from muscular imbalances and poor movement control.
• Strength training enhances efficiency and fatigue resistance late in races.
• Healthy aging and long-term athletic longevity require intentional muscle maintenance.
• Common barriers include time constraints, fear of injury, gym intimidation, and soreness — but these can be managed with smart programming.
• Start conservatively. Consistency beats intensity in the beginning.

Chapters

00:00 Introduction to Strength Training for Endurance Athletes

08:22 The Importance of Strength Training

16:16 Understanding Muscle Structure and Function

23:48 The Catabolic vs. Anabolic State

30:22 Conclusion and Key Takeaways

30:54 Muscle and Bone Health in Aging Athletes

32:10 Understanding the Risks of Running Without Strength Training

34:02 The Role of Strength Training in Injury Prevention

35:27 Gradual Loading and Tissue Remodeling

36:36 Benefits of Strength Training for Endurance Performance

38:44 Addressing Muscle Imbalances and Mobility

41:29 Fatigue Resistance and Strength Training

43:36 Long-term Durability and Healthy Aging

45:00 Overcoming Barriers to Strength Training

54:33 The Time-Crunched Athlete's Dilemma

56:34 The Importance of Strength Training

58:02 Implementing Strength Training into Endurance Training

01:00:02 Learning from Experience: The Journey to Strength Training

01:02:49 The Shift to Strength Training: Personal Stories

01:06:31 Getting Started with Strength Training

01:10:29 Advice for Beginners in Strength Training

01:15:17 The Simplicity of Strength Training for Endurance Athletes

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send a text

Summary:

How fit do you actually need to be to start triathlon? In Episode 3 of Triathlon 101: A Beginner’s Guide to Triathlon, Coach Justin breaks down one of the most common barriers keeping athletes on the sidelines: the belief that they’re “not ready yet.” From minimum fitness versus ideal fitness to realistic swim, bike, and run benchmarks for a sprint triathlon, this episode reframes what readiness really looks like. You’ll learn why training exists in the first place, why consistency matters more than intensity, and what to expect on race day as a first-time triathlete. If you’ve been waiting to feel ready before starting, this episode is your reminder that triathlon doesn’t require readiness—it builds it.

Key Takeaways:

• Triathlon doesn’t require readiness—it builds it
• Sprint triathlons are designed for learning
• Minimum fitness is far lower than people assume
• Comfort and composure matter more than speed
• Consistency beats intensity every time
• Your first race is about experience, not execution

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com