Givin It A Tri - Balancing Life 1 Mile At A Time

Coach Ken
  • 5.0 (3)
  • Fitness

Welcome to Givin It A Tri, the podcast that dives deep into the world of endurance sports from Triathlon to Ultras and everything in between including the remarkable journey of individuals who embrace the challenge! Whether you’re a seasoned athlete, a curious beginner, or simply an enthusiast of inspiring stories, this podcast is designed for you. Join your host as he explores a variety of topics, from training tips and nutritional advice to race-day strategies and personal anecdotes. Episodes will feature insightful interviews with amateur age groupers, elite athletes, coaches, and everyday athletes and experts who share their experiences, tips, and the motivation behind their passion for the sport. With a blend of expert advice, personal stories, and a dash of humor, the Givin' It A Tri podcast aims to empower you to push your limits, set new goals, and discover the thrill of competing in endurance sports. Tune in as we celebrate the spirit of perseverance and community in the world of endurance sports. So lace up your shoes, grab your gear, and get ready to get inspired — because if you’ve ever thought about giving it a tri, this is the place to start! Subscribe today on your favorite podcast platform and make every effort count! www.givinitatri.combz

  1. 18h ago

    The Race Was Canceled—What Happens to All That Training? Jones Beach 70.3 2026 Recap

    Resilience in Racing: Pascual's Journey to 70.3 Exploring the highs and lows of endurance sports with Pascual Pasculo.In this week’s heartfelt conversation, Coach Ken sits down with Pascual Pasculo, a remarkable athlete whose journey through endurance racing is as inspiring as it is enlightening. The duo reflects on Pascual's training for the Jones Beach 70.3, a race that tested both his physical limits and his mental fortitude. Finding the Path to Endurance Pascual, or "Pat" as he is known, shares his unconventional entry into the world of triathlons. At fifty years old, he transitioned from running a fitness business to immersing himself in the endurance sport scene, despite initially having no experience in swimming or biking. His determination is evident as he recalls,   "The first time I swam my lap in twenty-five yards, I thought I was in the Olympics."This spirit of persistence laid the foundation for what would become a passionate commitment to triathlon training. Pascual made a long-term plan: to tackle the Jones Beach race for four consecutive years, culminating in a full Ironman by the time he turned sixty-five. The Challenge of Race Day As Pascual prepared for the 2023 Jones Beach event, the unexpected happened. Just days before the race, severe weather conditions led to its cancellation. Reflecting on this setback, Pascual expressed his disappointment but also his understanding:   "I was pretty bummed out. I really was. But it is what it is, and it's nobody's fault."He emphasizes the importance of resilience and maintaining a positive outlook, even in the face of adversity. Pascual’s insights remind us that every setback is an opportunity to grow and learn. Giving Back to the Community Beyond racing, Pascual finds fulfillment in volunteering at events. He believes that helping others enhances his own understanding of the sport:   "It actually makes you a better athlete when you're explaining to somebody how this course works."His dedication to volunteering not only supports the triathlon community but also fosters connections with fellow athletes, creating a supportive network that benefits everyone involved. Looking Ahead Despite the cancellation, Pascual is looking forward to his next challenge. He plans to apply the lessons learned from this experience as he gears up for future races. With a renewed commitment to training and a supportive community behind him, he is ready to take on the full Ironman in 2027. Pascual’s journey is a testament to the power of perseverance, community, and the joy of sport. Whether you’re a seasoned athlete or just starting out, there’s something to learn from his story.   As you reflect on your own goals, remember Pascual’s wisdom:   "It's still my race, it's still my numbers, it's still my pace, and it's a far cry from where I was."To hear more about Pascual’s journey and the insights shared with Coach Ken, tune into the full episode! summary In this episode, Coach Ken interviews athlete Pascual Pasculo about his journey in triathlon, the challenges faced during Jones Beach races, and the importance of community and volunteering in endurance sports. keywords triathlon, Jones Beach, endurance training, volunteering, race cancellation, athlete journey, race planning, weather challenges, community support key topics Pascual Pasculo's background and entry into triathlonChallenges faced during Jones Beach races including weather issuesThe decision-making process after race cancellationThe role of volunteering in athlete developmentLogistics and planning for race eventsMental resilience and adapting to setbacksCommunity support and athlete-coach relationshipsFuture goals including completing a full Ironmantakeaways Volunteering enhances understanding and connection within the sportFlexibility and adaptability are crucial when race plans are disruptedCommunity support can turn setbacks into opportunities for growthProper planning and mental preparation are key to endurance successEvery athlete's journey is unique and should be celebrated Follow Along! www.givinitatri.com https://www.facebook.com/GivinItATriOfficial https://www.instagram.com/givin_it_a_tri/ https://www.youtube.com/@GivinItATri

  2. 5d ago

    Week 40 - 2026 - 20 Miles or 3 Hours? and How To Deal w/ Race Cancellations

    summary Coach Ken shares insights on marathon training, race cancellations, decision fatigue, and training platform updates, offering practical advice for endurance athletes preparing for upcoming races.  keywords marathon training, race cancellations, decision fatigue, training platforms, endurance sports, race car analogy, long runs, race planning  key  topics Why 3-hour long runs are optimal for marathon training Impact of race cancellations and how athletes adapt Managing decision fatigue to improve training consistency The race car analogy for building endurance and performance Latest updates on training platforms like Garmin and Training Peaks Virtual  takeaways Long runs over 3 hours may lead to diminishing returns and increased injury risk. Race cancellations are unfortunate but can be opportunities to adapt and find alternative training methods. Reducing decision fatigue by planning and systematizing daily routines helps maintain focus and energy. The race car analogy emphasizes the importance of chassis, engine, electrical system, and fuel in endurance training. Training platforms like Garmin and Training Peaks Virtual are evolving to provide seamless data integration and course reconstructions.  sound bites "Burnout typically occurs after three hours of steady effort" "Your engine is your heart and endurance ability" "Your mind is like the electrical system of a race car" Chapters 00:00 Introduction and personal update 02:20 Upcoming races and training plans 03:13 Race cancellations and weather challenges 07:30 Pivoting and adapting to race cancellations 08:58 Long runs for marathon training: time vs. mileage 12:17 The race car analogy for endurance training 17:29 Building the perfect race car: chassis, engine, and electrical system 19:25 Decision fatigue and how to reduce it 22:48 Planning and systems for daily decision-making 24:43 Training platform updates: Garmin and Training Peaks Virtual 27:35 Looking ahead: next year’s goals and athlete planning Follow Along! www.givinitatri.com https://www.facebook.com/GivinItATriOfficial https://www.instagram.com/givin_it_a_tri/ https://www.youtube.com/@GivinItATri

  3. Aug 11

    From 100K to IRONMAN: Ryan’s Journey to His First IRONMAN - Ottawa Race Recap

    In this episode, Ryan shares his inspiring journey from trail running to completing his first Iron Man, managing diabetes along the way. Coach Ken explores the training process, challenges, and the importance of planning and community support in endurance sports. Ryan shares his detailed journey through his first Iron Man race, highlighting the challenges, strategies, and lessons learned along the way. This episode offers valuable insights for anyone considering or preparing for a long-distance triathlon. keywords Iron Man, endurance sports, triathlon training, diabetes management, race preparation, athlete journey, long-distance triathlon, training plan, community support, race day strategy Iron Man, triathlon, race strategy, training, endurance, diabetes management, race day tips, motivation, personal achievement key topics Ryan's background in trail running and ultrarunningThe decision to take on an Iron Man challengeManaging diabetes with an insulin pump during training and raceThe importance of planning and organization in race preparationTraining phases and ramp-up strategies for long-distance triathlonOvercoming setbacks and adapting training plansRace day logistics and mental preparationCommunity support and family involvement in endurance sports Race day preparation and mindsetBike course challenges and fueling strategiesManaging diabetes during endurance eventsPacing and energy conservation techniquesMental resilience and race day humortakeaways Consistent training and detailed planning are key to success in long-distance triathlonManaging health conditions like diabetes requires tailored fueling and equipment strategiesEarly communication with race organizers about special needs can prevent issues on race dayBuilding community and family support enhances motivation and accountabilityGradual ramp-up in training intensity helps prevent overtraining and injuries Proper pacing is crucial for endurance success.Fueling strategies must be tailored to individual needs.Humor and camaraderie help overcome race day stress.Learning from training setbacks improves race performance.Mental toughness is as important as physical fitness.guest name Ryan Follow Along! www.givinitatri.com https://www.facebook.com/GivinItATriOfficial https://www.instagram.com/givin_it_a_tri/ https://www.youtube.com/@GivinItATri

  4. Aug 3

    Week 32 - 2026 - Focus On The 98% You've Already Built

    summary Coach Ken shares insights from his training journey, including lessons from a recent Ironman, the importance of focusing on systems, and how to optimize training and nutrition for peak performance.  keywords training, Ironman, performance, nutrition, systems, recovery, mental toughness, coaching, athlete development  key  topics Lessons from completing an Ironman race The importance of planning and family support in endurance sports Focusing on systems and habits for consistent progress The role of recovery and deload weeks in training Nutritional strategies for endurance athletes Mental resilience and adaptability in training Using data and metrics to optimize performance Building durability and functional fitness as a seasoned athlete  takeaways Focus on systems you've built until they become habits. Prioritize recovery and deload weeks to prevent damage control. Use data tracking to refine nutrition and training. Build your training like laying bricks in a wall—strengthen the foundation. Stay adaptable and ready for new challenges without starting from zero. Chapters 00:00 Introduction and overview of Coach Ken's training journey 02:27 Lessons from a recent Ironman Ottawa race 04:17 The importance of planning and family support in endurance sports 07:41 Key insights from race performance and mental toughness 08:08 Focusing on the 98% built, not the 2% missing 09:33 Optimizing nutrition and tracking for performance 11:58 Layering training and building habits for durability 13:25 Adapting like David Goggins: Training for readiness, not just races 14:52 Understanding fitness metrics and overtraining signals Follow Along! www.givinitatri.com https://www.facebook.com/GivinItATriOfficial https://www.instagram.com/givin_it_a_tri/ https://www.youtube.com/@GivinItATri

  5. Jul 7

    The Ultimate Guide to Injury Prevention for Endurance Athletes

    summary Coach Ken shares essential injury prevention tools and strategies for endurance athletes, emphasizing the importance of smart training, recovery, and listening to your body to stay healthy long-term. key topics Injury prevention starts long before pain appearsThe stress bucket analogy for training and life stressImportance of smart, progressive training plansRole of strength training in injury preventionRecovery strategies including sleep, nutrition, hydrationMobility and movement quality for durabilityListening to your body and self-regulationPatience and consistency in endurance trainingAdding recovery tools as toppings, not essentialsPatience as a sign of wisdom in endurance sportskeywords endurance training, injury prevention, recovery, smart training, stress management, mobility, strength training, hydration, sleep, longevity in sport Follow Along! www.givinitatri.com https://www.facebook.com/GivinItATriOfficial https://www.instagram.com/givin_it_a_tri/ https://www.youtube.com/@GivinItATri

  6. Jun 28

    Mastering Heat Training: How to Adapt and Perform in Summer

    In this episode, Coach Ken discusses how to effectively train in the heat, understanding heat adaptation, and managing effort and hydration during summer training for endurance athletes. key topics Heat adaptation timeline and processEffects of heat on heart rate and performanceHydration and electrolyte management in heatTraining strategies for hot weatherSigns of heat stress and safety precautionsEfficient heat acclimation over 10-14 daysAdjusting effort and pace based on effort, not paceImportance of gradual heat exposure for race readinessUsing technology like Garmin for heat trackingMental resilience during hot weather trainingkeywords heat training, endurance, heat adaptation, hydration, running in heat, summer training, athlete tips, heat stress, performance in heat Follow Along! www.givinitatri.com https://www.facebook.com/GivinItATriOfficial https://www.instagram.com/givin_it_a_tri/ https://www.youtube.com/@GivinItATri

  7. Jun 21

    Mastering Race Effort: Strategies for 5K to Half Marathon

    Coach Ken shares essential race strategies and effort management tips for runners of all distances, emphasizing the importance of pacing, effort, and race execution to improve performance and achieve personal bests. keywords running, race strategy, pacing, effort, half marathon, 5K, 10K, race execution, training, endurance key topics Race effort vs. paceStrategies for 5K, 10K, half marathonImportance of warm-up and mental cuesDiscipline and race executionTraining and race day adjustmentstakeaways Effort is greater than pace; learn to feel it.Going out too fast is the biggest mistake in short races.Practice effort-based pacing in training.Warm-up properly to prevent early shock.Break races into segments for better focus. Follow Along! www.givinitatri.com https://www.facebook.com/GivinItATriOfficial https://www.instagram.com/givin_it_a_tri/ https://www.youtube.com/@GivinItATri

  8. Jun 15

    Building Confidence in Endurance Sports

    Coach Ken discusses the mental side of endurance training, focusing on building confidence, handling setbacks, and maintaining consistency to improve performance and mental resilience. keywords endurance training, confidence, consistency, micro wins, mental resilience, athlete mindset, training setbacks, motivation vs discipline key topics Mental side of endurance trainingBuilding confidence through micro winsHandling setbacks and injuriesReframing mindset and perceptional limitsImportance of consistency and effortControlling the controllables in trainingSystematic training and habit formationDealing with external and internal barrierstakeaways Confidence is built through action and micro wins, not just talent.Reframing hard workouts as growth signals helps mental resilience.Controlling effort, effort, and execution are key to progress.Reacting positively to setbacks is crucial for long-term success.Consistency and systems create sustainable progress.Motivation is unreliable; discipline and habits are more important. Follow Along! www.givinitatri.com https://www.facebook.com/GivinItATriOfficial https://www.instagram.com/givin_it_a_tri/ https://www.youtube.com/@GivinItATri

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5
out of 5
3 Ratings

About

Welcome to Givin It A Tri, the podcast that dives deep into the world of endurance sports from Triathlon to Ultras and everything in between including the remarkable journey of individuals who embrace the challenge! Whether you’re a seasoned athlete, a curious beginner, or simply an enthusiast of inspiring stories, this podcast is designed for you. Join your host as he explores a variety of topics, from training tips and nutritional advice to race-day strategies and personal anecdotes. Episodes will feature insightful interviews with amateur age groupers, elite athletes, coaches, and everyday athletes and experts who share their experiences, tips, and the motivation behind their passion for the sport. With a blend of expert advice, personal stories, and a dash of humor, the Givin' It A Tri podcast aims to empower you to push your limits, set new goals, and discover the thrill of competing in endurance sports. Tune in as we celebrate the spirit of perseverance and community in the world of endurance sports. So lace up your shoes, grab your gear, and get ready to get inspired — because if you’ve ever thought about giving it a tri, this is the place to start! Subscribe today on your favorite podcast platform and make every effort count! www.givinitatri.combz

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