The Endurance Athlete Journey

Justin White and Katie Kissane
  • 5.0 (3)
  • FITNESS

Endurance athletes are constantly searching for the right way to train, fuel, and improve—but the amount of conflicting advice can make the process feel overwhelming. The Endurance Athlete Journey Podcast helps simplify the path forward. Hosted by Coach Justin and sports dietitian Katie, the show explores the training, nutrition, and mindset principles that help endurance athletes stay healthy, build durability, and perform at their best. Through practical coaching insights and real-world experience, each episode helps runners, cyclists, and triathletes better understand their training, fuel their bodies effectively, and navigate the challenges of endurance sport with confidence.

  1. The Biggest Training Plan Mistake Athletes Make (Before They Even Start)

    4D AGO

    The Biggest Training Plan Mistake Athletes Make (Before They Even Start)

    Send us Fan Mail Most athletes think building a training plan starts with workouts. It doesn’t. In this episode, we break down what actually needs to happen before a single workout is written—the foundational decisions that determine whether your plan will work… or fall apart within weeks. This is the first part of a 3-part series on training plan creation, where we walk through the exact framework we use as coaches to build sustainable, effective plans for endurance athletes. In Part 1, we focus on the foundation: The questions every coach should ask before building a plan Why your available time is often misunderstood (and overestimated) How injury history shapes your entire training approach The difference between time availability vs. training capacity Why recovery, mobility, and fueling must be accounted for upfront The role of motivation—and why “surface-level goals” often fail If you’ve ever: Struggled to stick to a training plan Felt like your plan didn’t fit your life Or found yourself constantly adjusting or restarting This episode will show you why—and how to fix it. Because the reality is: Most training plans don’t fail because of bad workouts. They fail because the foundation was never built correctly. 📊 This is Part 1 of a 3-Part Series: • Part 1: Building the Foundation (this episode) • Part 2: How to Set Weekly Training Volume • Part 3: How to Structure Your Training Week Timestamps: 00:00 – Training Plan Series Overview (Start Here) 02:15 – Why Your “Why” Matters More Than Your Workouts 04:15 – The Questions Coaches Ask Before Building a Plan 08:45 – Athlete Background: Experience, Injuries, and Lifestyle 10:50 – Understanding Weekly Volume and Intensity 13:05 – How Sport Type Impacts Training Approach (Running vs Triathlon) 15:40 – The Truth About the 10% Rule and Recovery Limits 18:15 – Adjusting Training Based on Feedback and Real Life 22:35 – Why Subjective Feedback Matters More Than You Think 27:15 – When (and How) to Progress Training Volume Safely 33:15 – Managing Training Load to Avoid Injury 37:40 – Recovery Isn’t Optional: Building It Into the Plan 42:00 – Balancing Stress Across Multiple Disciplines 46:30 – From Foundation to Structure: Mapping Your Training Plan 49:35 – Building a Macro Plan: Peak Volume and Taper Strategy ⭐ Support the Podcast If you found this episode helpful: Follow / Subscribe Leave a rating & review Share it with another athlete who needs it For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    49 min
  2. Episode 80: Road to Grandma's Marathon- The Marathon is the Journey, Not the Destination

    6D AGO

    Episode 80: Road to Grandma's Marathon- The Marathon is the Journey, Not the Destination

    Send us Fan Mail In this episode of my Road to Grandma's Marathon series, Katie is sharing a real, unfiltered look at the past couple weeks of training—high mileage, tough workouts, and the reality of balancing running with work, parenting, and unpredictable conditions. From squeezing in treadmill workouts between calls to navigating spring break schedule changes, this was a week that required a lot of flexibility. Katie breaks down what worked, what didn’t, and how outside stress, heat, and fatigue can impact performance more than we sometimes expect. Katie also recaps a challenging half marathon that didn’t go as planned—between unseasonably hot weather, a hilly course, and race-day decisions, it ended up being more of a learning experience than a confidence boost. Katie talks about how to interpret those kinds of races, what they actually mean for fitness, and how to move forward without spiraling. During the second half of the episode, Katie dives into her marathon journey so far. This includes a total of 10 marathons. Katie provides details of each as well as what went well and not so well and learning lessons from each.  Plus, she dives into: Adjusting training when life gets busyKnowing when to push vs. when to back offFueling during workouts for better recoveryAdding plyometrics, strength work, and heat trainingBuilding volume strategically (even when the week isn’t ideal)If you’ve ever had a week where training didn’t go perfectly—or a race that left you questioning everything—this episode is for you. Key Takeaways Not every week will go as planned—and that’s normalHeat, stress, and life load can significantly impact performanceOne race doesn’t define your fitnessFueling during workouts can improve both performance and recoveryFlexibility and consistency matter more than perfectionMarathons are a journey within themselves and mastering the marathon is not completed with just one marathonFor coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 2m
  3. The Hidden Cost of Endurance Training No One Talks About | Coach’s Corner

    MAR 26

    The Hidden Cost of Endurance Training No One Talks About | Coach’s Corner

    Send us Fan Mail Endurance training requires commitment, structure, and consistency. But what often gets overlooked is the cost outside of training. In this Coach’s Corner episode, we step away from workouts and performance metrics to talk about something every endurance athlete experiences—but rarely addresses directly: the impact training has on relationships, family, and daily life. From long training hours and accumulated fatigue to shifting priorities and communication breakdowns, endurance sports can create tension if they’re not managed intentionally. This conversation is not about eliminating those challenges—it’s about recognizing them and learning how to navigate them without sacrificing the people and relationships that matter most. If you’re pursuing big goals while trying to balance work, family, and life, this episode will help you take a step back and evaluate how everything fits together. Topics Covered:  The time demands of endurance training  How training affects relationships and family life  The role of communication and shared expectations  Balancing personal goals with real-life responsibilities  When training starts to take more than it givesIf this episode resonates, share it with someone who understands the balance you’re trying to manage.  Timestamps: 00:11 – Introduction: Training and relationships 02:07 – Type A athletes and relationship challenges 04:14 – Training focus vs home life 06:41 – Long training hours and recovery impact 08:56 – Planning training around relationship needs 11:07 – Involving your partner in decisions 13:03 – Communicating expectations and sacrifices 16:19 – Managing training load with family commitments 19:38 – Mental health and household dynamics 22:42 – The role of vulnerability and honest conversations 27:13 – When training becomes unsustainable 30:31 – Parenting and prioritizing quality time 34:37 – Financial and logistical challenges 39:58 – Supporting your family during race season 43:44 – Recognizing stress and overtraining signals 47:27 – Turning races into shared experiences 50:45 – Adjusting race schedules for better balance 55:23 – Training as life vs life supporting training 1:00:49 – Self-awareness: monitoring stress and mood 1:05:03 – Final thoughts: your journey impacts others For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 11m
  4. Episode 78: Your First Triathlon Race Day: What to Expect (So You Don’t Panic)

    MAR 24

    Episode 78: Your First Triathlon Race Day: What to Expect (So You Don’t Panic)

    Send us Fan Mail Summary: If you’re feeling nervous about your first triathlon race day, you’re not behind—you’re right where you should be. In this episode of Triathlon 101, Coach Justin walks you step-by-step through exactly what race day looks like—from the moment you wake up to the moment you cross the finish line. This is not about racing perfectly.  It’s about knowing what to expect so you can stay calm, present, and in control. You’ll learn: How to prepare the night before What race morning actually feels like How to set up your transition area What happens during the swim, bike, and run How to avoid common beginner mistakes How to define success on your first race By the end of this episode, you’ll understand the flow of race day—and feel more confident heading into it. Key Takeaway: Race day isn’t chaos. It’s a sequence you can move through calmly. Resources: 👉 Start Here (Coaching): https://tabularasaracing.com/start-here 👉 Triathlon 101 Series: https://tabularasaracing.com/triathlon-101 If this episode helped you, consider leaving a review or sharing it with another athlete preparing for their first race. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 6m
  5. Episode 77: The Real Reason You Bonk (And How to Fix Your Fueling Strategy)

    MAR 19

    Episode 77: The Real Reason You Bonk (And How to Fix Your Fueling Strategy)

    Send us Fan Mail Continuous glucose monitoring is becoming more popular—but what does it actually tell endurance athletes? In this episode, we break down how CGMs work, what they measure, and how they can (and can’t) be used to improve performance. From fueling strategies to recovery insights, this conversation explores how glucose data can provide a deeper look into what’s happening inside your body during training and racing. We also dive into key concepts like exercise hypoglycemia, fueling mistakes that lead to energy crashes, and why CGMs should not be viewed as a perfect “fuel gauge.” Instead, they are a tool—one that, when used correctly, can help athletes refine their nutrition and better understand their body’s response to training. If you’ve ever struggled with bonking, inconsistent energy, or dialing in your fueling strategy, this episode will give you a new perspective on how to approach endurance nutrition. Key Takeaways: CGMs provide insight into glucose trends, not a complete picture of performanceBlood glucose can be used as a proxy to infer fueling effectivenessMany athletes unknowingly underfuel during long training sessionsCGMs can help shorten the trial-and-error process of fueling strategiesTiming of carbohydrate intake is critical for glycogen replenishmentExercise hypoglycemia can result from poor pre-workout timingCGMs are more useful for post-analysis than real-time decision-makingGlucose spikes during exercise are normal and not inherently negativeMisinterpreting CGM data can lead to underfueling and performance declineData is only valuable if it’s interpreted correctly and applied appropriatelyTimestamps: 00:00 — Introduction: What Is Continuous Glucose Monitoring? 02:14 — Why Should Endurance Athletes Care About Glucose? 06:08 — Using CGM Data to Improve Fueling Strategy 12:16 — Can CGMs Be Used as a “Fuel Gauge”? 49:42 — Exercise Hypoglycemia Explained 58:14 — Can CGMs Actually Improve Performance? For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 20m
  6. Episode 76: Road to Grandma's Marathon- Training Updates, Building a Training Plan & Useful Books

    MAR 18

    Episode 76: Road to Grandma's Marathon- Training Updates, Building a Training Plan & Useful Books

    Send us Fan Mail In this episode, Katie takes a behind-the-scenes look at marathon training in real life—no perfect schedules, no ideal conditions, just consistency, adaptability, and a whole lot of grit. From self-coaching strategies to balancing training with work, parenting, and unpredictable weather, this episode dives into what it really looks like to prepare for a goal race. You’ll hear a detailed breakdown of Katie's workouts, strength training integration, and how she structures a training plan that actually fits her life. Katie also explore the mental side of racing—managing expectations, letting go of outcome pressure, and learning to trust the process. Plus, we share favorite training resources and books that inspire smarter, more intentional running. Whether you're training for your first race or chasing a PR, this episode is packed with practical insights and honest reflections to help you train with purpose. ⏱️ Episode Breakdown [00:00] Training Update Begins [03:00] Week 1 Training Recap [12:00] Mid-March Training Update [17:30] Long Run & Weekly Volume [18:30] Real-Life Scheduling Challenges Training Philosophy & Structure Cap weekly mileage around ~70 milesAdd cross-training (elliptical) for aerobic benefit with less impactEmphasis on:Progression runsMarathon pace work (later in cycle)Speed development early in trainingTypical Weekly Structure: 2 quality workouts1 long runEasy/recovery days taken very seriouslyStrength training paired with hard run daysTraining Resources Mentioned Books & Authors: Advanced Marathoning – Pete Pfitzinger & Scott DouglasRun Faster from the 5K to the Marathon – Matt Fitzgerald & Brad HudsonMarathon Excellence for Everyone – John DavisModern Training and Physiology – John DavisThe Practice of Change – Dan CleatherHow Bad Do You Want It? – Matt FitzgeraldKey Takeaways: Blend multiple training philosophiesAdapt plans to your individual needsTraining is both a science and an artMental Training Insights The challenge of letting go of outcome-based goalsManaging race anxiety and sleep issuesReframing success:Focus on effort, not just resultsAccept uncontrollable factors (weather, race day variables)Learning to trust the process and enjoy trainingKey Takeaways Consistency > perfectionStructure your training around your life—not the other way aroundHard days should be hard, easy days should be easyProgression and specificity matter as race day approachesMental preparation is just as important as physical trainingFor coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    42 min
  7. Episode 75: Strength Training for Endurance Athletes: Muscle vs Strength Explained

    MAR 12

    Episode 75: Strength Training for Endurance Athletes: Muscle vs Strength Explained

    Send us Fan Mail Summary: Many endurance athletes avoid strength training because they fear it will make them bulky, slow them down, or interfere with endurance performance. But is that fear actually justified? In Episode 75 of The Endurance Athlete Journey, Coaches Justin and Katie explore one of the most misunderstood topics in endurance sports: the difference between building muscle and building strength. They explain how strength training supports endurance performance by improving durability, reducing injury risk, and helping athletes maintain long-term training consistency. The conversation explores why hypertrophy (muscle growth) and strength development are not the same thing, and how endurance athletes can become stronger without gaining unnecessary mass. Justin and Katie also discuss how training structure, recovery, and nutrition influence strength adaptations, and why strength training should complement—not replace—aerobic training. If you're a runner, triathlete, or endurance athlete wondering whether lifting weights will hurt your performance—or help it—this episode provides clarity on how strength training fits into a smart endurance training plan. Key Takeaways: Strength and muscle are not the same thing Muscle hypertrophy increases muscle size, while strength training often improves performance through neurological adaptations and better muscle recruitment. Strength training improves durability and consistency Stronger muscles, tendons, and connective tissue help endurance athletes reduce injury risk and maintain consistent training. Endurance athletes rarely gain significant muscle mass Without a caloric surplus and bodybuilding-style training volume, most endurance athletes become stronger without adding bulk. Strength training complements aerobic training Strength work supports swim, bike, and run training rather than replacing it. Training methods should change throughout the season Athletes may focus on strength development in the off-season and shift toward maintenance as endurance training volume increases. Consistency is the true driver of endurance performance Strength training helps athletes stay healthy enough to maintain uninterrupted training.  Timestamps: 00:00 – Introduction: Muscle vs strength for endurance athletes 02:55 – Recap of previous episode on durability and injury prevention 09:00 – Why strength training matters for endurance athletes 11:19 – Physiological differences between building muscle and strength 14:22 – Progressive overload and safe strength progression 19:37 – Neurological adaptations and muscle activation 25:52 – Avoiding unwanted hypertrophy as an endurance athlete 31:36 – Periodization and strength training during race prep 35:32 – Nutrition, genetics, and muscle gain in endurance sports 48:32 – Integrating strength training without excessive fatigue 55:09 – Strength training for tendon and ligament durability 66:46 – Common strength training mistakes endurance athletes make 73:45 – Final thoughts and closing remarks For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 18m
  8. Episode 74: Triathlon 101: Beginner Triathlon Gear - What You Actually Need for Your First Race

    MAR 10

    Episode 74: Triathlon 101: Beginner Triathlon Gear - What You Actually Need for Your First Race

    Send us Fan Mail Description: One of the biggest barriers for beginners entering triathlon is the belief that they need thousands of dollars of equipment before they can even attempt their first race. Carbon wheels. Aero helmets. $10,000 bikes. Smart goggles. High-end GPS watches. It’s easy to look at the gear in the sport and start wondering: “Do I even have what it takes to do this?” In this episode of Triathlon 101: A Beginner’s Guide to Triathlon, Coach Justin breaks down exactly what gear you actually need to complete your first triathlon — and what equipment can wait until later. The reality is much simpler than the industry might lead you to believe. In this episode, we walk through each discipline of triathlon — swim, bike, and run — and discuss the gear essentials for beginners, common equipment myths, and the upgrades that can come later once your fitness and experience grow. You’ll also learn: Why you don’t need a triathlon bike to startThe simple swim gear beginners actually needHow to choose running shoes that fit properlyThe biggest gear mistakes beginner triathletes makeWhy fitness matters far more than equipmentBecause at the end of the day, your heart, lungs, and legs don’t know the price of your bike. They respond to consistent training, recovery, fueling, and smart pacing. If you’ve been feeling intimidated by the gear side of triathlon, this episode will help simplify the process so you can focus on what really moves the needle. Train first. Upgrade later. Timestamps: 00:00 - Welcome and overview of triathlon gear misconceptions  01:02 - Why most beginners think they need expensive gear  02:24 - Focus on training and simple setups for first races  03:44 - Distinguishing needs vs. wants in gear purchases  04:36 - Essential gear for race day: swim, bike, run  06:43 - Basic swim equipment: goggles, swimsuits, caps  11:28 - Optional swim training tools: paddles and pull buoy  18:04 - Myths about needing a triathlon bike to start  23:33 - Basic bike essentials and safety gear  25:47 - Run gear: shoes, socks, and optional accessories  28:50 - Common early mistakes in gear investment  31:37 - Questions to ask before buying new gear  33:13 - The role of performance tech vs. consistent training  38:22 - Overcoming intimidation and the athlete support system  39:43 - The true foundation of triathlon: movement, not money  41:17 - Final encouragement: start where you are with what you have  42:12 - Resources for ongoing support and coaching For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    45 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

Endurance athletes are constantly searching for the right way to train, fuel, and improve—but the amount of conflicting advice can make the process feel overwhelming. The Endurance Athlete Journey Podcast helps simplify the path forward. Hosted by Coach Justin and sports dietitian Katie, the show explores the training, nutrition, and mindset principles that help endurance athletes stay healthy, build durability, and perform at their best. Through practical coaching insights and real-world experience, each episode helps runners, cyclists, and triathletes better understand their training, fuel their bodies effectively, and navigate the challenges of endurance sport with confidence.

Information

  • Creator
    Justin White and Katie Kissane
  • Years Active
    2025 - 2026
  • Episodes
    81
  • Rating
    Explicit
  • Copyright
    © 2026 The Endurance Athlete Journey
  • Show Website
    The Endurance Athlete Journey

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