The Endurance Athlete Journey

Coach Justin White & Sports Dietitian Katie Kissane
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The Endurance Athlete Journey Podcast helps runners, triathletes, and endurance athletes train smarter, fuel better, and build long-term durability in sport. Hosted by Coach Justin and sports dietitian Katie, the show explores the training, nutrition, recovery, and mindset challenges endurance athletes actually face—without the confusion and generic internet fitness advice that often leads to burnout, inconsistency, and frustration. From first triathlons and swim anxiety to fueling mistakes, recovery, race-day expectations, and balancing training with real life, each episode combines practical coaching insight with evidence-based nutrition guidance and honest athlete conversations to help listeners better understand the “why” behind their training and fueling decisions. Whether you’re preparing for your first race or trying to become a more complete endurance athlete, this podcast gives you clear, experience-driven guidance you can actually apply to your training, recovery, and performance.

  1. vor 3 Tagen

    Heat Acclimation: Why You Feel Slower—and How to Race Better in the Heat

    Send us Fan Mail Training consistently but suddenly feeling slower? Your normal pace is harder to hold, your heart rate is higher, and every workout seems to take more out of you. That does not necessarily mean you are losing fitness. Heat can mask the fitness you have built while adding stress your body must learn to manage. In this episode, Coach Justin and Coach Katie explain how heat acclimation works, how to prepare for hot and humid conditions, and how to build heat exposure into training without compromising recovery. What You’ll Learn Why heat makes your normal pace feel harder even when your fitness is intactHow active training, sauna sessions, and other passive heat methods create adaptationWhy chasing cool-weather pace in hot conditions can undermine your trainingHow summer heat training can support stronger performance when temperatures fallTimestamps 00:00 Podcast update and current training plans 18:12 Why major races are being changed or canceled because of heat 27:36 The environmental risk athletes often leave out of race preparation 39:14 What heat acclimation changes inside the body 44:50 Race-day cooling strategies—and why they cannot replace preparation 50:20 Why every workout should not become a heat-training session 52:25 Active versus passive heat-acclimation protocols 58:10 How runners should adjust summer training volume and intensity 1:04:59 Why you should stop chasing pace during hot workouts 1:09:30 Feeling slow does not mean you are losing fitness 1:12:51 How heat masks fitness—and why it appears when temperatures fall For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1 Std. 21 Min.
  2. Could Low Iron Be Slowing You Down? Nutrition Deep Dive on Iron Deficiency in Endurance Athletes

    1. Juli

    Could Low Iron Be Slowing You Down? Nutrition Deep Dive on Iron Deficiency in Endurance Athletes

    Send us Fan Mail Feeling more fatigued than usual? Struggling through workouts that used to feel easy? If your training isn't matching your effort, low iron could be the missing piece. In this solo episode, sports dietitian Katie takes a deep dive into one of the most common—and often overlooked—nutrition concerns in endurance sports: iron deficiency. Drawing from both the latest evidence and her own experience as a collegiate runner who battled severe iron deficiency anemia, Katie explains why iron is so critical for performance and how even "normal" lab results may not be optimal for endurance athletes. In this episode, you'll learn: Why endurance athletes are at higher risk for iron deficiencyThe early warning signs that often appear before anemia developsWhich blood tests to request—and why a CBC alone isn't enoughOptimal ferritin levels for runners, cyclists, and triathletesThe best food sources of iron and how to improve absorptionCommon mistakes that can reduce iron absorptionWhen iron supplementation is appropriate (and when it isn't)Practical strategies to prevent recurring iron deficiency while trainingWhether you're training for your first marathon, preparing for an Ironman, or simply wondering why your energy has been lagging, this episode will help you understand how iron impacts endurance performance and what steps you can take to stay healthy and perform at your best. If you've ever wondered whether your fatigue is "just training" or something more, this episode is for you. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1 Std. 5 Min.

  3. 27. Juni

    Why You’re Not Getting Faster on the Bike—and What Triathletes Should Do Instead

    Send us Fan Mail You’re putting in the bike miles, completing the workouts, and watching the numbers—but the fitness still is not showing up when it matters. The problem may not be effort. It may be that your training is developing the wrong qualities or measuring progress in ways that do not translate to race day. In this episode, Coach Justin explains how triathletes can build sustainable bike performance through purposeful progression, greater durability, better execution, and stronger real-world cycling skills. What You’ll Learn Why repeating similar rides eventually stops producing meaningful improvementHow speed and FTP can mislead you about your actual race-day fitnessWhy cycling frequency, durability, and pacing matter more than simply riding harderHow outdoor skills, position, strength, fueling, and pedal efficiency turn fitness into performanceTimestamps 00:00 Why triathletes struggle to improve on the bike 03:35 The factors that drive cycling progress 08:00 Why every ride should not look the same 12:00 Using progressive overload in bike training 28:00 Why average speed is a misleading metric 38:15 FTP versus sustainable race-day power 41:20 The problem with making every ride hard 46:45 Why triathletes may need to ride more often 1:00:45 Why indoor fitness does not fully transfer outdoors 1:05:30 Position, strength training, and functional bike power 1:11:35 Fueling the bike to support the run 1:14:25 Pedal efficiency and bike-handling fundamentals For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1 Std. 25 Min.
  4. Road to Grandma’s Marathon: Marathon Recap- A Lesson in Grit

    24. Juni

    Road to Grandma’s Marathon: Marathon Recap- A Lesson in Grit

    Send us Fan Mail In this episode, Katie shares a candid recap of Grandma's Marathon and reflect on one of the most challenging races of my running career. After beginning training with hopes of running a personal best, an unexpected bout of Influenza B just eight weeks before race day changed the trajectory of her marathon build. Despite working hard to regain fitness, lingering doubts followed her into race day, forcing her to confront difficult questions about expectations, motivation, and what success really means. Katie takes you through the highs and lows of race weekend—from travel mishaps and pre-race stress to the mental and physical battles that unfolded over 26.2 miles. What began as a pursuit of a sub-3-hour marathon gradually became a fight simply to reach the finish line. In this episode, Katie discusses: • Recovering from illness during a marathon training cycle • The challenge of adjusting goals after a major setback • Confirmation bias and why athletes sometimes ignore warning signs • The difference between intuition, fear, and self-doubt before a race • What happens when your race-day reality doesn't match your expectations • The mental battle of continuing when every part of you wants to stop • Why difficult races often teach us more than successful ones • Re-evaluating performance goals, aging, health, and longevity as an athlete • Finding new ways to pursue growth and joy in endurance sports This conversation is about much more than one marathon. It's about learning to adapt when things don't go as planned, finding pride in perseverance, and redefining success when the original goal slips away. Whether you've experienced a disappointing race, struggled through a setback, or are questioning your own athletic goals, this episode offers an honest look at resilience, self-reflection, and the lessons endurance sports can teach us. Sometimes the greatest victory isn't achieving the goal you set out to accomplish—it's finding the strength to keep moving forward when the race becomes something entirely different than you expected. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    57 Min.

  5. 19. Juni

    Are You Getting Fitter—or Just More Tired? The Difference Between Training Hard and Training Well

    Send us Fan Mail You can complete every workout, push hard, and finish exhausted—and still miss the purpose of the training. Hard work is necessary, but difficulty alone does not make a workout effective. In this episode, Coach Justin explains the difference between training hard and training well, why fatigue must be managed rather than feared, and how to judge each session by the role it plays in the larger plan. What You’ll Learn Why a hard workout is not automatically a productive workoutHow effort, purpose, and recovery determine whether a session served the planWhy testing your fitness in training can lead to panic training and unnecessary fatigueSix questions that help you evaluate workouts more objectivelyTimestamps: 00:00 — Training hard versus training well 05:00 — Why quality versus quantity is too simplistic 12:35 — The danger of constantly optimizing training 19:00 — Building your fitness floor versus raising the ceiling 26:00 — What separates training from simply exercising 31:00 — When training builds fatigue instead of fitness 39:00 — Why one workout cannot define your fitness 44:00 — Fatigue is not proof of progress 50:00 — Stop trying to prove race-day fitness in training 56:00 — The cost of always doing more 1:05:00 — Six questions to evaluate every workout 1:11:00 — Did the session serve the plan—or your need for validation? For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1 Std. 22 Min.
  6. Road to Grandma’s Marathon: Final Weeks of Training & Heat Training vs. Altitude Training

    17. Juni

    Road to Grandma’s Marathon: Final Weeks of Training & Heat Training vs. Altitude Training

    Send us Fan Mail In this final Road to Grandma’s Marathon episode before race day, Katie shares a candid look at the last few weeks of training, tapering, travel, and preparation leading into one of the most anticipated races of her season. From testing a bargain pair of carbon-plated racing shoes and completing key marathon workouts, to navigating travel across Colorado, New York, Vermont, and eventually Minnesota, Katie discusses the realities of marathon preparation when life doesn’t always go according to plan. She reflects on adapting workouts, managing confidence after illness, balancing family commitments, and learning to trust the training despite missed sessions and unexpected challenges. Katie also takes a deep dive into the science of altitude training versus heat training. She explains how altitude improves oxygen-carrying capacity, how heat training influences plasma volume and thermoregulation, and why she incorporated sauna sessions and strategic heat exposure to help maintain altitude-related adaptations while spending several weeks at sea level before race day. In this episode you'll learn:  How Katie's final marathon workouts and taper unfolded  Why missed workouts rarely make or break a race  The importance of confidence heading into race week  The differences between altitude training and heat acclimation  How sauna sessions may help endurance athletes prepare for racing  Practical considerations for heat training, hydration, and recovery  Why the taper is often more of an art than a science With carb-loading underway, race nerves building, and Grandma’s Marathon just days away, Katie shares her final thoughts before stepping onto the starting line and reflects on the journey that got her there. Whether you're preparing for your own marathon, experimenting with heat training, or simply curious about the behind-the-scenes reality of endurance training, this episode offers practical insights and an honest look at the final stretch before race day.  Tune in and join Katie on the final steps of her Road to Grandma’s Marathon. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    39 Min.

  7. 12. Juni

    Nutrition Deep Dive: The Carb Load Playbook For Improving Race Day Performance

    Send us Fan Mail Carb Loading for Endurance Athletes: What Actually Works? Is carb loading really necessary before a marathon, Ironman, or long endurance event? How many carbs do you actually need, and will carb loading make you feel heavy, bloated, or gain weight? In this episode of the Endurance Athlete Journey Podcast, Board Certified Sports Dietitian and endurance athlete Katie takes a deep dive into the science and practical application of carb loading. With Grandma’s Marathon just weeks away, Katie shares both the research and her personal approach to maximizing glycogen stores before race day. You'll learn:  What carb loading is and why it improves endurance performance  How glycogen fuels long-distance events and helps delay fatigue  The difference between old-school and modern carb-loading strategies  Who should (and shouldn't) carb load  How many carbohydrates you actually need before a race  Common mistakes that can sabotage your carb load  Why fat and fiber intake matter in the days before competition  Whether carb loading causes weight gain  Practical meal and snack ideas to help you hit your carbohydrate goals  How to combine carb loading, race morning nutrition, and in-race fueling for optimal performance Whether you're preparing for a marathon, half Ironman, Ironman, ultra marathon, or long cycling event, this episode will help you create a carb-loading plan that supports your performance goals and helps you avoid hitting the wall on race day. Tune in to learn how a well-executed carb load can help you start your race with a full tank and finish stronger. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    41 Min.

  8. 9. Juni

    Why Your Race Fueling Fails: How to Train Your Gut

    Send us Fan Mail For Episode 100, Coach Justin and Coach Katie are tackling one of the biggest reasons endurance athletes fall apart on race day: fueling that was never practiced like training. You may think your stomach is the reason your fueling fails. But for many endurance athletes, the real issue is simpler: the gut was never trained to handle the fuel being asked of it on race day. In this episode, Coach Justin and Coach Katie break down why fueling falls apart during long workouts and races, how gut training actually works, and why your race-day plan is only as strong as what your body has practiced in training. What You’ll Learn Why GI issues do not always mean you need less fuelHow to progressively train your gut to handle more carbohydratesWhy copying another athlete’s fueling plan can backfireHow to practice race-day fueling before it costs you performanceTimestamps: 00:00 Episode 100 and the importance of gut training 05:24 Why higher-carb fueling can improve training and recovery 07:16 The fear of eating before workouts 11:19 Fasted training, weight loss, and performance goals 18:57 What gut training actually means 20:02 Justin’s experience building up to 60 grams of carbs per hour 23:38 Carb targets, elite examples, and realistic expectations 32:24 Why underfueling leads to bonking and late-race fading 39:36 Common fueling mistakes athletes make before race day 42:18 Real food, gels, and why race-day products must be practiced 51:00 What changes inside the gut when you train it 55:56 How to build a progressive gut training protocol For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1 Std. 15 Min.
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Info

The Endurance Athlete Journey Podcast helps runners, triathletes, and endurance athletes train smarter, fuel better, and build long-term durability in sport. Hosted by Coach Justin and sports dietitian Katie, the show explores the training, nutrition, recovery, and mindset challenges endurance athletes actually face—without the confusion and generic internet fitness advice that often leads to burnout, inconsistency, and frustration. From first triathlons and swim anxiety to fueling mistakes, recovery, race-day expectations, and balancing training with real life, each episode combines practical coaching insight with evidence-based nutrition guidance and honest athlete conversations to help listeners better understand the “why” behind their training and fueling decisions. Whether you’re preparing for your first race or trying to become a more complete endurance athlete, this podcast gives you clear, experience-driven guidance you can actually apply to your training, recovery, and performance.

Informationen

  • Erstellt von
    Coach Justin White & Sports Dietitian Katie Kissane
  • Jahre aktiv
    2025 - 2026
  • Folgen
    107
  • Bewertung
    Unbedenklich
  • Copyright
    © 2026 The Endurance Athlete Journey
  • Sendungswebsite
    The Endurance Athlete Journey

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