Endurance Nation Podcast

We call it Anti-Vanilla. No cookie-cutter training methodology. We have an athlete-first mindset. We don't just build training plans, we build training programs. We build a season that reflects what's best for our athletes, and it all starts with the OutSeason program in the winter. In this video Coach Patrick breaks down the three key principles of the OutSeason. Learn more and join the Team by midnight 10/31: https://www.endurancenation.us/newjoin

Getting to your race in one piece is no small feat. Don't make the same mistakes that our Team has already solved! You can't anticipate all of the challenges, but you can make sure that you are 💯 squared away. Here Confirm all the Lodging & Travel Build Equipment & Event Checklists Fill Out the Calendar Solve for the Fans Get Your Zen On Watch the video on YouTube here: https://youtu.be/JmdF2hUZEx0

Getting to Kona is an incredible achievement. The last thing you want to do is completely ruin your experience on the Big Island by showing up not rested and ready. Here are our anti-vanilla insider tips for making this end-of-season taper your best one yet. Setting an Experience Baseline Pile On the Open Water Swim Experience Split that Long Run Swim + 70.3 Bricks All the Nutrition Timing Watch the video on YouTube here: https://youtu.be/8D-SeqntZ2Q

Racing or not racing, there is no better time for volume than the Fall. The weather takes a step back, the scenery is evolving, and your baseline fitness is 100% ready to build upon. The Epic Hike Adventure Cycling Exploring the Trails Bonus: How to Focus for a Key Race Watch the video on YouTube here: https://youtu.be/TH5TSkKeDDE

How to make the most of your summer fitness as you head into the fall? Not how everyone would do it, but how we roll inside Endurance Nation. Our Anti-Vanilla approach will help you make the best next decision on your endurance journey. The Volume vs Intensity Decision Capture Heat Lessons Learned Beach Body Status Watch the video on YouTube here: https://youtu.be/lp_upt5ERtQ

Are you just getting into ultra running? Join Coach Patrick for a discussion on what to focus on in those early ultrarun days. Pick a Friendly First Race Durability Before Race Training Consistency is Your Mantra Practice on Race-Like Terrain Run with Others to Learn Faster

Not all races go as planned. But like grandpa always said, "If life gives you crappy races, then go plan some revenge dammit!" Here's how you can mke the most of a poor first go round. Diagnose the Difficulty Use the Four Week Event Window Recover Like a Pro (Skip if you didn't race) Restart Like a Pro Draft the Rock Solid Race Plan Execute with Confidence

Swimming in open water is different than swimming in a pool but with the right skills, you can crush your triathlon swim. Join Coach Patrick where he shares his open water swim tips for the somewhat experienced triathlete! Safety First: Location, Company, Visibility Body Positioning: Wetsuit vs Swimskin Upping the Cadence The Perfect Back Stroke Hack Your Directional Challenges Become a Close Swimmer

Do you ever sit down and evaluate your race performance? You can pull out a lot of great information if you know what to look for.Join Coach Patrick for a discussion on race recaping like a pro. Pre-Race: Commit to All the Data Cross Check Your Plan: Yes v. No Identify the Line: When Things Got Real Reverse Engineer a Better Finish Exchange Experience for New Knowledge

Great tomorrows start today. Relying on luck isn't a strategy. Sometimes things work out, but more often than not they won't unless you've had some input on them. The athletes inside Endurance Nation have many different methodologies for making this possible. Here are a few options for you to consider as you up your training game. The Calendar Knowing Priorities Style 1: The Sunday Nighter Style 2: The Afternooner Style 3: The Key Workouter Watch the video on YouTube here: https://youtu.be/bQpSQgC-xa8

It's generally accepted that humans can live for three days without water but they can go weeks without food. Not something that any of us ever want to test, but a good corollary to how we fuel our endurance events. The importance of hydration cannot be overstated. Most endurance athletes approach race day as a calorie problem, not a fluid problem. This approach is short-sighted given the importance of hydration, as it enables athletes to maintain desired levels of high athletic function. Here's a hydration primer: The Basics [here] Source the right stuff (Carbs + Electrolytes) Conduct a Sweat Test Outline a Progression Warning Signs: Swollen finders, Dizziness, Lack of Sweat, Sloshy Stomach Watch the video on YouTube here: https://youtu.be/g50vXgJVn0M

Most endurance athletes consider heat to be their enemy. The truth is, it's the great equalizer. Extreme conditions Force everyone in the race to adapt. No one is exempt from high temperatures, but how you handle it will set you apart. Here are our top five tips to making sure you can compete to your potential. Zone 1 Heat Training Create & Test Cooling Plans Heat Training Lessons Learned Identify Your Temp Cap Define Your Pacing Parameters Watch the video on YouTube here: https://youtu.be/MmIf45tymAI

Most endurance athletes consider heat to be their enemy. The truth is, it's the great equalizer. Extreme conditions Force everyone in the race to adapt. No one is exempt from high temperatures, but how you handle it will set you apart. Here are our top five tips to making sure you can compete to your potential. Zone 1 Heat Training Create & Test Cooling Plans Heat Training Lessons Learned Identify Your Temp Cap Define Your Pacing Parameters Watch the video on YouTube here: https://youtu.be/MmIf45tymAI

Time is of the essence, even if you are goals are Epic. One of the most challenging aspects of endurance training is finding the time to create a foundation of endurance. Over time we have found that stacking back-to-back days is the best way to fast-track your gains without disrupting your regularly scheduled life. Here's how to build your best 48 hours: Race Expectations [Weekly? Monthly?] Calendar Review Create Your Agenda Prep Day Secret Budgeting Recovery Watch the video on YouTube here: https://youtu.be/W17SfbPIHdo

One adventurous gravel ride wend a bump too far -- and resulted in a broken seat post on my new Cannondale SuperSix EVO gravel bike. With 8 weeks to get a new one (thanks supply chain!), my online community of friends came to the rescue. Moral of the story: Train alone and you miss out on all the fun and benefits that come with a global team of awesome athletes on your side! Learn more at www.endurancenation.us/newjoin

The majority of athletes consider heat to be their enemy. It depletes you, it slows you down, it burns your skin, it makes training and racing downright miserable. In other words, this is the perfect opportunity to turn someone else's problem into your advantage. Training in the heat, done properly, brings additional adaptations for your Fitness that will unlock performance on race day. Several studies have shown that training in the heat two or three times per week for 20 to 90 minutes, will create several beneficial training effects. Decreased heart rate Improved exercise economy Lower core temperature at sweat onset Increased plasma volume (Plasma is the liquid component in your blood. If the volume is increased, you can send blood to cool your skin without compromising the supply carrying oxygen to your muscles.)

Your race simulation is the most important workout you do before your race is a simulation. Regardless of your sport, preparing for race day isn't just about fitness, it's about execution. Skip a few critical early steps, and your race will be full of turbulence. When you are ready to go to the next level, you need to move beyond the logistics of the race. Now we begin to talk about the environment. Each race brings its own set of conditions that you need to prepare for. Elevation, weather, course layout, resources on the course, equipment required, time of day, duration of the event…you get the idea! Here's our five step framework to make your next race simulation the best possible. 1. Macro Course Review - Distance, Athlete Guide / Build Into Your Plan 2. Check the Weather - View History / Schedule Key Workouts 3. Micro Course Review - Key Sections / Replicate 4. Nutrition + Gear Planning - Test Your Execution Write + Review - Create, Test and Review Your Plan

Tune in as Tim Cronk and Peter Noyes take us through their race experience at the Cocodona 250. One of the most epic run events on the US ultra calendar, this one put took of our guests to the very edge of their personal limits. Learn about the mindset, training and gear in this wide-ranging interview!

Last Minute Training Up Six Week Program Equipment Choices High-quality machine that's adjustable Powermeter or Heart Rate Monitor Ride Pacing Warm-Up for 30 minutes, every day. Longer as tired. Set Caps for Effort. Stops are Your Friend. Ride Nutrition Hydration Matters; You Must Be Peeing every 2-3 hours. Consistent Calorie Consumption Take Advantage of Breaks Ride Recovery 1: Post Ride Protein Shower + Legs Up Hydration Ride Recovery 2: Between Rides Solid Dinner Choices with Carbs - Pasta, Bread, Potatoes, etc. Limit alcohol Post Dinner Walk to Get Loose

Coach Patrick covers one of the most challenging aspects of being an endurance athlete managing fatigue. Mid-season fatigue is unique in that it can hide easily behind important workouts and race preparation. We often dismiss being tired mid-season as this is simply part of "achieving our goals." over time, even small amounts of fatigue can snowball into larger problems if you're not careful. Tune in to learn how you can stay on top of managing this important trend.

Coach Patrick helps you to create a clear review of your performance for near-term gains in your season. Don't "throw away" any of the early events; even if you didn't nail the taper or show up 100% prepared. There are always good lessons learned that can help you improve your execution and preparation over the course of the season. Talking points include: Race Type & Conditions Equipment Evaluation Fitness Evaluation Strategy Evalulation Reminder to Review Before the Next Race!

Coach Patrick explains how intermittent speedwork can be exactly the right does of training, adventure, and fun. Most athletes overestimate the amount of speed work their bodies can handle, and underestimate the time required between these high-quality sessions. Solve this problem by using races to "time box" the amount of work to fit your goals for each phase of your season. Key talking points include: Define the Event: Fun, Short, and Safe The Warm-Up: Shorter = More Work The Pacing: Get up to Speed & Sustain the Work The Reward: Post Event Celebration & Lessons Learned

Coach Patrick discusses the importance of managing the hydration transition from Winter training to Outdoor training in the Spring. There's precious little overlap between the two, and even a small misstep can have long-term consequences for your ongoing training. Follow the steps outlined in this episode to make sure that you are aware of your hydration needs. Use it as a baseline for creating a successful outdoor spring training season!

The Catch: The Unscheduled Athlete Gets No Training Time In this week's episode, Coach Patrick breaks down how you can apply your workout mindset to work itself. The goal here is to great optimized blocks for productivity, and allow for areas of recovery. It's not all about the time you spend at work, but what you do with that time!

"All Work No Play Is A Rough Road" Tune in to learn how you can structure a successful season by scheduling an end-of-season event. The more fun, the more epic, the more "team oriented" - the better! The critical four steps of this process are: - Nail the logistics first to set up the macro resources. - Toggle current training to reflect that bigger goal. - Assess and Adjust on a Monthly Timeline - Be ready to make a final push.

Join Coach Patrick to learn how we recommend adjusting you plan to overcome early setbacks. - The Return from Injury: You are rested, but healing and building trust. - Phased Training Load: Goal is to move from active, to relevant, to specific. - The Return from Illness: You are rested but cardivascularly starting over. - Phased Training Time: Goal is to move from daily stress to activity-based stress to training. - The Return from Travel: You are healthy, but have lost some fitness. - Rebuilding Your Aerobic Base: Goal is to use aerobic volume to reboost your training levels and accelerate your return to training. Get the podcast version online here: https://www.endurancenation.us/podcasts

Join Coach Patrick to learn how we recommend that you work to Overcome Early Season Challenges. Key points include: - Are the "Wrong"s All Gone? - Weekend Work Plan - Adjust Goals Sequentially - Race to Fitness Get the podcast version online here: https://www.endurancenation.us/podcasts

Coach Patrick is joined by Endurance Nation athlete Jonathan Benson to talk about the role of testing inside Endurance Nation. Depending on the time of season and your goals for the year, the importance of testing will vary. Tune in to learn the best way forward to maximize your training.

Coach Patrick is joined by Endurance Nation athlete Jonathan Benson to talk about the role of testing inside Endurance Nation. Depending on the time of season and your goals for the year, the importance of testing will vary. Tune in to learn the best way forward to maximize your training.

Coach Patrick is joined by Endurance Nation athlete Jonathan Benson to talk about the role of testing inside Endurance Nation. Depending on the time of season and your goals for the year, the importance of testing will vary. Tune in to learn the best way forward to maximize your training.

Coach Patrick covers the fundamental changes in our updated training plans. Learn what's new for the season, and gain a better understanding of how Endurance Nation empowers age group athletes to be their personal best.

This week Coach Patrick discusses how to increase the quality of your training without simply adding a higher level of intensity to the equation. Talking points include: - Increase Workload @ Same Intensity - Hill Work - Increased Workload with Proximity - Increased Workload with Descending Work

Coach Patrick deconstructs the power of using goals to achieve your desired race day performance. Instead of using binary tools like benchmarks that often lead to negative thinking, it is possible to use goals to build a positive experience that also results in your desired outcome. Here are the talking points: Vision > Goals > Staged Goals Vision of Your Performance Why Goals vs Benchmarks Why Staged Goals vs Open Goals?

Coach Patrick outlines the importance of getting started early in your season. it's not just a fad; some of the best athletes in the world begin their year in January to capture three critical elements that can benefit you as well. Momentum, social connection, and eliminating friction are all covered in this episode. Learn more at www.endurancenation.us/unlock

Coach Patrick reviews the importance of well-fueled workouts as it relates to your total health and wellness. Yes, even winter workouts are a good time to develop your overall ability to train and recover properly. Talking points include: Building Long Term Healthy Habits The More Work, the More Important Fuel Becomes Optimize Nutrition Outside of Workouts First Workout Nutrition Portion Sizes Change, Quality Remains Bonus: Recovery Fuel

Coach Patrick explains the benefits associated with a divided training week during the winter, revealing one of our key OutSeason training secret! Key talking points include: A Week of Quality - the 3:2 Golden Ratio Value of Compounding Time: 14 weeks @ 2 Days = 1 month!! Opt for Recovery First - Includes Sleep Target Critical Success Factor Option 1 = Functional Strength Option 2 = Flexibility Option 3 = Swimming

Coach Patrick breaks down how you can avoid social disasters, lost training, and tons of unnecessary stress by planning ahead for training during the holidays. Talking points include: - The Problems - Big Picture - Pre-Emptive Nutrition - Key Workout Windows

Coach Patrick breaks down how you can avoid social disasters, lost training, and tons of unnecessary stress by planning ahead for training during the holidays. Talking points include: - The Problems - Big Picture - Pre-Emptive Nutrition - Key Workout Windows

Losing a whole week of training in the winter can be a real psychological blow. Two steps forward and one step back, they say, but it doesn't feel like dancing -- it feels like losing! This is what Endurance Nation holds a fun annual "end of the year" 7-day run challenge you can do to stay fit and sane over the holidays. Talking points include: Focus on What You Can Control Reward is Frequency, Not Injury The Bridge - Maintain Momentum Re-Enter Slowly to the Regularly Scheduled Program Justify New a Shoe Purchase? 🤣

Join Coach Patrick to learn how incorporating fun runs into your training can help you build fitness and enjoy the process this Fall! Talking points include: - Running Consistency - Intermittent Speed - Connection to Hard Work - Social is Fun! - Adjusting Your Typical Week (In and Out)

Join Coach Patrick to learn how incorporating fun runs into your training can help you build fitness and enjoy the process this Fall! Talking points include: - Running Consistency - Intermittent Speed - Connection to Hard Work - Social is Fun! - Adjusting Your Typical Week (In and Out)

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P introduces the third installment of our PRO newsletter. This newsletter is a deep dive on a specific topic relevant to endurance sports. Delivered twice a month to your inbox, the problem is that it will make sure that you were up to speed on the most current trends and in an optimal position to make decisions that can advantage you. Newsletter Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here Sponsor Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation About Us Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied! Endurance Nation: Work Hard, Get Smart, Go Fast!

Coach Patrick outlines the three core reasons that you benefit - and benefit others - by training with a Team: Momentum, The Experience Factor, and Having Fun

Coach Patrick introduces the fundamental elements of the Endurance Nation experience. The Six Laws highlight the importance of being a part of a team when striving for your athletic goals. If you have serious ambitions next season, Endurance Nation is the best way to make sure you have the accountability, support, and resources you need! Sign-up is open 10/18/21 to 10/31/21 only.

Coach Patrick outlines the "sweet spot" window of recovery at the end of a long season -- especially one without a traditional race schedule. Learn what markers to watch and why!

Coach Patrick breaks down how Endurance Nation members think about managing their taper for a 70.3 distance triathlon. He talked about the three things that can get in the way as you go through the process of preparing for a race: the mental freak out, the physical strain that just kind of manifests itself on your body, and the general fear of missing workouts. The last point was the most important: crafting that race plan.

Join Coach Patrick for a special member interview with Rob Tune after his sub-four marathon in his for Ironman. Rob is an energetic racing enthusiast who discovered triathlon in 2019, and hasn't looked back since. Tune in to learn how he overcame an early-season run energy and executed a killer bike. 🚨 Editors Note: We lost the first 25' of the podcast...just an FYI... Key Talking Points: How nutrition became a focus Learning from mistakes to adapt on race-day The advantage of priceless support from Endurance Nation members How his first Ironman experience can help him overcome future race challenges "This race really exposed for me how much potential I have moving forward (with better bike execution, more accurate thresholds, OutSeason training). I'm super excited for the future and working with Endurance Nation!" ~ Rob Additional Links and Resources: Ironman Race Rank and Sufferlevel Thanks for listening to this Endurance Nation podcast...find more online here. Prefer to Watch the Show? Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more! Newsletter Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here Sponsor Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation About Us Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied! Endurance Nation: Work Hard, Get Smart, Go Fast!

Special guest Mark Paveley from Mallorca Cycling Tours joins Coach Patrick to talk preparations for the 2022 cycling camp. Our annual trip to the island of Mallorca has been a huge highlight community. There's nothing quite like riding a bike in paradise, and this is about as close as you will come in your present life. We only have five slots left, so be sure to visit our camp website and see if you'd like to join us: www.mile18inc.com/mallorca-cycling-camp-open/ You can watch the video version of the interview online here: https://youtu.be/AX-Eop96BNY

Coach Patrick reveals his top secret hack for keeping track of all the changes he makes to his training and racing gear. As an endurance athlete, you are juggling hundreds of different data points daily. Being able to access critical information on demand, when you need it most, is a game changer. Follow Patrick's guidance to use your smartphone as the repository for all of the changes and decisions you are making across the course of a season.