Inside The Big Ring: The Podcast for Endurance Athletes

In this episode, I break down the most effective off-season workouts for 70.3 and Ironman athletes and why many triathletes waste months doing the wrong kind of training. We cover: Swimming, How to swim Faster NOW to get faster in Races Biking, how to use Low Cadence HIGH power to get stronger and Faster! Running, How to do two different intensities in 1 session Strength, what is the best strength workout to do in the off season Time Stamps 00:00 Intro 02:25 Best Swim Workout for Off Season 08:40 Best Bike Workout for Off Season 14:10 Best Run Workout for Off Season 23:00 Best Strength Exercise

This is a big episode! We talk: IRONMAN TRAINING OFF SEASON MISTAKES ATHLETE REVIEW OF TRAINING Find out more about Coach Steve HERE https://insidethebigring.org www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast Submit Podcast Questions https://insidethebigring.org/podcast-questions Look into Coaching Consultations https://insidethebigring.org/coaching

Find out more about Coach Steve HERE https://insidethebigring.org www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast Submit Podcast Questions https://insidethebigring.org/podcast-questions Look into Coaching Consultations https://insidethebigring.org/coaching

Kelsey WON the overall Age Group race at IRONMAN Chattanooga and came on the podcast to talk all thing training, race sessions, and GOING PRO! Hope you enjoy this talk! Follow Kelsey on Instagram here! https://www.instagram.com/barnymommy/

Find out more about Coach Steve HERE https://insidethebigring.org www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast Submit Podcast Questions https://insidethebigring.org/podcast-questions Look into Coaching Consultations https://insidethebigring.org/coaching

Find out more about Coach Steve HERE https://insidethebigring.org www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast Submit Podcast Questions https://insidethebigring.org/podcast-questions Look into Coaching Consultations https://insidethebigring.org/coaching

Find out more about Coach Steve HERE https://insidethebigring.org www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast Submit Podcast Questions https://insidethebigring.org/podcast-questions Look into Coaching Consultations https://insidethebigring.org/coaching

Find out more about Coach Steve HERE https://insidethebigring.org www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast Submit Podcast Questions https://insidethebigring.org/podcast-questions Look into Coaching Consultations https://insidethebigring.org/coaching

LOTS of questions submitted to the podcast! If you want your questions answered, submit them here! https://insidethebigring.org/podcast-questions ----- Find out more about Coach Steve HERE https://insidethebigring.org www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast Submit Podcast Questions https://insidethebigring.org/podcast-questions Look into Coaching Consultations https://insidethebigring.org/coaching

Find out more about Coach Steve HERE https://insidethebigring.org www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast Submit Podcast Questions https://insidethebigring.org/podcast-questions Look into Coaching Consultations https://insidethebigring.org/coaching

Find out more about Coach Steve HERE https://insidethebigring.org www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast Submit Podcast Questions https://insidethebigring.org/podcast-questions Look into Coaching Consultations https://insidethebigring.org/coaching

This podcast is all about training in the holiday months and how to set yourself up for success! ----- Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast

Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast

Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast

Chatted with the OVERALL Female AG winner Kinley Bollinger who just won Boise 70.3! we chatted about her race, her Kona build and we did a deep dive into all things Pro Triathlon right now! Hope you enjoy the conversation! Follow Kinley here! https://www.instagram.com/kinleybtriathlete/?hl=en --- Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast

Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast

3 Athletes will all different training and approaches! 3 Podiums 3 World Spots --- Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com ---- Check out Coach Steve's Youtube https://www.youtube.com/@StevenBrandesTRI ---- If you are looking at a consultation with Coach Steve to talk training, racing, aero set ups, and nutrition book here! www.insidethebigring.org/coaching ---- Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv ---- If you are into MORE PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast

Want to hear how one of the best age group males train in each sport? Listen in! FOLLOW Andrew Here! https://www.instagram.com/andrewtrihall/?hl=en ---- Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv If you are into PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast

Winner of 70.3 AG St George Women's race Kinley Bollinger came on the podcast and we had a great chat about her development in triathlon and climbing through the ranks! NO SWIM or BIKE background! and look at where she is now! We deep dive into all of her training and it was honestly impressive. Such a hard worker! Hope you enjoy the conversation! Follow Kinley here! https://www.instagram.com/kinleybtriathlete/?hl=en --- Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv If you are into PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast

Here it is... My Unbound 200 race recap ------------- Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv If you are into PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast

Seth Rider is on the podcast and we had alot to talk about! How he got to become an Olympian How long it took! What was his training like in the lead up to the Olympics Olympic Experience and winning the Silver Medal Transitionining to 70.3 Racing How his training has changed We talk alot of sessions and volumes he does Follow Seth on Instagram below! https://www.instagram.com/rethsider/?hl=en

181 is filled with triathlon training but alsoa discussion into swim technique and the best approach to developling a swim stroke! Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com YOUTUBE Channel https://www.youtube.com/@StevenBrandesTRI Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv If you are into PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast

We do a deep dive into two athlete's training leading into Oceanside and what it took to earn those podiums! Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv If you are into PODCASTS, CLICK HERE!!! https://insidethebigring.org/podcast

This podcast is focused on the correct way to use and fix a swim stroke and run form and some examples of how i've used drills to work with athletes! Hope you enjoy! Youtube Run Streak Series! https://youtu.be/8Q7nplj0SLE Find out more about Coach Steve HERE https://insidethebigring.org/ www.madisonmultisport.com Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY! https://shorturl.at/w4kmv

Key Training Session Blog https://insidethebigring.org/blog ------ Learn more about INSCYD testing! https://insidethebigring.org/inscyd ------- Looking to do a Consultation with Coach Steve? Talk about your training and which ways to direct your training? https://insidethebigring.org/coaching ------ Check out Coach Steve's IRONMAN and 70.3 Training Plans you can BUY!

This podcast is filled with info on how to train for the 1st 70.3 of the season and how to manage the rest of the season Find more about Coach Steve and his Podcast and Coaching www.insidethebigring.org www.madisonmultisport.com Youtube Channel https://www.youtube.com/@StevenBrandesWI Instagram https://www.instagram.com/stevenbrandes/ IRONMAN AND 70.3 TRAINING PODIUM PLANS https://www.trainingpeaks.com/my-training-plans/StevenBrandes?_gl=1*1paw0il*_gcl_aw*R0NMLjE3MzYzNjQ5NDIuQ2owS0NRaUE0Zmk3QmhDNUFSSXNBRVYxWWlZazFJYlVLaGJtZDdMWDRIUC13LUlxZTZFdUM3SGpwUlFnM1AxQ3UxZC1tQnFBa1hpVDV0QWFBaFdNRUFMd193Y0I.*_gcl_au*ODkyMDcwMjE2LjE3MzMzMzk2NTI.*_ga*MTYxNzQ1Nzk5Ny4xNzA2NTMwMzA1*_ga_Z2LEWBWKBD*MTczOTIxNzYzOS42NDAuMS4xNzM5MjE3NjQxLjU4LjAuMTY3MzAxMzQzMQ.. You can email Steve at Steven.Brandes at Outlook dot com if you have any questions!

Find more about Coach Steve and his Podcast and Coaching www.insidethebigring.org www.madisonmultisport.com Youtube Channel https://www.youtube.com/@StevenBrandesWI Instagram https://www.instagram.com/stevenbrandes/ You can email Steve at Steven.Brandes at Outlook dot com if you have any questions!

We have an amazing interview with Jackie Herning! We talk on alot of topics! 1) Leading and almost winning the IRONMAN Pro Series (2nd Place) 2) Having two children, then returning to professional racing in a new landscape 3) How she deals with self doubt and comparison 4) Detail into her training 5) Longevity in the sport! How to keep training fun and enjoyable but still productive 6) Setting up goals for 2025! Follow Jackie Below! https://www.instagram.com/jackiemhering/?hl=en https://www.youtube.com/@jackieheringtri

In this podcast, Coach Steve talks about 70.3 Worlds and traveling to the race and what to expect on race day The main part of the podcast Coach Steve talks about a new athlete and the process of seeing this athlete achieve huge results in 2025! Find more about Coach Steve and his Podcast and Coaching www.insidethebigring.org www.madisonmultisport.com Youtube Channel https://www.youtube.com/@StevenBrandesWI Instagram https://www.instagram.com/stevenbrandes/ You can email Steve at Steven.Brandes at Outlook dot com if you have any questions!

Coach Liz from Multisport Mastery comes on the podcast and talks about her race at IRONMAN Florida where she podiumed and earned her Kona Slot! We talk alot about her findings from training and racing the IRONMAN distance again and we dive into athlete performance! Learn more about Liz at https://multisportmastery.com/ https://www.msmjhccoaching.com/about-us

Eric Engel joins the podcast and we talk all things T100 and IRONMAN PRO Series!

Kona World Champs happened and it was awesome! Coach Steve recaps the pro race and the dynamics that occured! Coach Steve also talks about how to develop short term and long term goals and how to develop a season within using your goals for swim, bike, and run. If you have any questions reach out! [email protected] www.insidethebigring.org/coaching

Are you looking to break out of a pleatau? are you doing the same fall training as you've always done? Maybe you are doing too little, taking too much time off Maybe you need to spend more time address your weakness. Do you know your strength and weaknesses? This podcast takes you through it. ---- If you are looking for a coach, find more information here! www.insidethebigring.org

Whats the difference between Motivation and Discipline? Michigan 70.3 Recap USAT Nationals Recap Off Season Blues How to over come them How to train during this time www.insidethebigring.org www.madisonmultisport.com

In this podcast we talk about 2 athletes, MIchael and Leah and how they trained to earn their big races at IM Lake Placid and IM Wisconsin. Michael had his career best IM Race, running a 3:11 Marathon and Leah raced her first IM and came away with a 4th place and Kona Slot! Both trained very different and we dive into their training. Find more information about Coach Steve at www.insidethebigring.org www.MadisonMultisport.com

Today Coach Liz Waterstraat and myself talk all thing IRONMAN Wisconsin! We cover the course, the colder temps, DOs and DONTs on each of the 3 legs of the race. You can find Coach Liz at Multisport Mastery https://multisportmastery.com/ https://www.instagram.com/msmjhccoaching/ You can find more podcasts and info about Coach Steve at www.insidethebigring.org and www.madisonmultisport.com

This podcast is actions packed :) 1) We are with question and answer on a variety of topics! 2) 3 key sessions for Swim, Bike, and Run! 3) We talk about 2 athlete's training where they won overall races and podiums! If you have any questions you want to submit, consultations, or coaching. Visit www.insidethebigring.org

This was a great podcast with one of the best sports dieticans ive met and worked with. Kyla thrives on the performance of endurance athletes and her results with athletes speak for themself Learn more about Kyla Here! Nutritional Revolution Instagram Nutritional Revolution Podcast ------------- KYLA CHANNELL FOUNDER, MS Nutrition & Human Performance BOOK 1:1 COACHING PACKAGE BOOK PREMIUM PACKAGE Credentials MS Nutrition & Human Performance BS Clinical Nutrition UC Davis Owner and Founder of Nutritional Revolution 2 year Sports Nutrition Diploma from the International Olympic Committee (IOC) Degreed Sports Nutrition Practitioner VIS Expert™ Nutrition Advisor for HeroFuel Kyla is a Degreed Nutritional Practitioner, specializing in elite athlete fueling for each unique sport and sex differences between athletes. Sports Nutrition is a constantly changing field due to all the new scientific research coming out. It's important to know which journal article results are actually relevant and statistically significant for a client. Kyla keeps up to date on the latest scientific research, attending monthly conferences and webinars to keep her athletes informed and performing their best. Not only does Kyla work one-on-one with clients, but she also gives Nutrition Seminars to teams and gyms (Click here to request a seminar). THROUGH WORKSHOPS, ONE-ON-ONE CONSULTS AND MEAL PLANS, KYLA SPECIALIZES IN HELPING CLIENTS WITH THE FOLLOWING: Properly fueling the body for specific sports and hobbies to enhance performance Increasing energy levels naturally and keeping levels stable throughout the day Improving sleep habits using food Transitioning to a healthy nutrient dense lifestyle Decreasing body weight, increasing lean muscle mass and decreasing body fat percentage Adapting an anti-inflammatory diet Increasing awareness of food and macronutrient affects on ones body Food pairing to utilize fat stores and decrease insulin response Adapting to a healthy lifestyle to avoid food allergens and food sensitivities

Learn more about Kristen here! Clear Path Counseling and Wellness: https://www.clearpathmadison.com/ Mental Edge Racing: https://www.mentaledgeracing.com/ Kristen Radtke is a Licensed Professional Counselor, High Performance Coach, and competitive triathlete dedicated to holistic, body-centered psychotherapy and high performance for sport, work, and life. Kristen owns and directs two practices in Madison, Wisconsin: Clear Path Counseling and Wellness and Mental Edge Racing. In both practices, she focuses on helping people optimize their mind-body connection to promote healing and personal change. As a therapist at Clear Path, Kristen specializes in treating trauma, attachment disturbance, mood disorders, and relationship dynamic issues. In her work with endurance sport athletes at Mental Edge Racing, Kristen trains individuals, groups, and teams in psychophysical techniques to optimize performance. In both her clinical practice and her athletic coaching, Kristen frequently employs meditation and mindfulness techniques to help clients accept and skillfully work with whatever arises in their minds, bodies, and lives. Trained in Sensorimotor Psychotherapy, Internal Family Systems Therapy, Zen Meditation, and Athletic Performance Enhancement, Kristen's passion lies in helping people develop insight into the complex interplay of their psychological, emotional, and physical systems. Kristen believes the development of embodied insight to be a crucial aspect of any discipline or craft. Both Clear Path Counseling and Wellness and Mental Edge Racing frequently host workshops, training clinics and retreats in the United States and Europe. In addition to private sessions for individuals, couples and families, Kristen offers therapeutic movement classes, group psychotherapy, and meditation retreats. She works with public and private organizations, community agencies, colleges, and universities to deliver customized wellness programs, and seminars. As a consultant for mental health providers, Kristen conducts supervision, intake evaluation research, level of care assessments, and program efficacy research.

In this podcast, we talk about 3 of my athletes and the training they did that went into their podium performances! [email protected] (Scroll to the bottom to submit questions!) https://insidethebigring.org/podcast https://www.instagram.com/insidethebigring/

The amazing Kristen Yax joins us and talks through alot of wonderful topics! 1) Zwift Tri Academy Team 2) Switching Coaches to Mirinda "Rinnny" Carfrae 3) Changes in Training 4) Winning IRONMAN California and 70.3 Oregon 5) How to continue when you've accomplished so much

In this episode we go through questions in a rapid fire! Thank you for sending in the questions, if you have more please send them to [email protected] (Scroll to the bottom to submit questions!) https://insidethebigring.org/podcast https://www.instagram.com/insidethebigring/

Deep dive into coaching topics! 1) Coming off of a big running injury, what did we change to allow this athlete to run 2 personal bests in the 5k and training! 2) As we age, how should we adjust training to accompany this? In this topic, we had a hard conversation on how we train, turning one's idtenity around, and what are metrics we use to gauge progress. 3) Is Zwift Racing helpful for triathletes? If so, how do you structure it into the training program? If you have anymore questions, reach out www.madisonmultisport.com www.insidethebigring.org

This was a fun conversation with legendary guest Coach Liz comes back on the podcast for the 3rd time to talk all things triathlon racing and coaching. 1)How do you develop someone to push harder 2) Thoughts on the IRONMAN and t100 series 3) Olympics 4) Will Gwen make the Olympic Team 5) What is needed to race well 6) What do athletes get wrong about coaching 7) What do coaches get wrong about coaching https://www.instagram.com/liz.waterstraat/?hl=en https://multisportmastery.com/ Great conversation Great topics

In this off season, Coach Steve talks through his big changes he's made to his training this off season and the improvements he's seen so far! www.insidethebigring.org

In this episode we talk on FTP training and how to direct your training after an FTP Test. Understanding what is your FTP Why is developing FTP so important for Triathletes How long should you be able to hold it Is FTP a number or a range Different training models to train it How to use FTP to determine 70.3 power