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

    16H AGO

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

    Send a text 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 all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

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

    2D AGO

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

    Send a text 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 all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    45 min
  3. Episode 73: The Truth About Weight and Endurance Performance

    MAR 5

    Episode 73: The Truth About Weight and Endurance Performance

    Send a text Summary: In Episode 73, Coach Justin and Coach Katie explore one of the most misunderstood topics in endurance sports: the role of body weight in performance. Athletes often hear that being lighter will make them faster—but the reality is far more complex. Drawing from coaching experience, sports nutrition science, and personal stories from their own athletic journeys, Justin and Katie unpack the difference between weight, body composition, and durability. They discuss why focusing solely on the number on the scale can lead athletes down a dangerous path of under-fueling, injury, and declining performance. The conversation dives into the concept of an “optimal performance range”, where strength, fueling, and body composition work together to support endurance training. They also address the risks of Relative Energy Deficiency in Sport (RED-S) and explain why endurance athletes should prioritize proper fueling and training over chasing a specific body weight. Whether you're training for your first race or pursuing a long-term endurance journey, this episode will challenge the way you think about weight, performance, and health. Key Takeaways: 1. Weight alone does not determine performance The number on the scale only tells part of the story. Body composition, strength, and fueling habits matter far more than weight by itself. 2. There is an optimal range, not a perfect number Each athlete has a performance “sweet spot” for weight and body composition. Being either above or below that range can negatively impact performance. 3. Strength improves durability In endurance sports, durability and consistency matter more than pure speed. Building strength helps the body absorb training stress and remain injury-resistant. 4. Under-fueling can destroy performance Athletes who restrict calories in pursuit of weight loss often experience an initial improvement followed by rapid performance decline and injury risk. 5. RED-S affects both men and women Relative Energy Deficiency in Sport can lead to hormonal disruptions, bone density loss, fatigue, and injury when athletes chronically under-fuel. 6. Body composition matters more than body weight Increasing muscle while reducing excess body fat can improve performance without significant weight loss. 7. Most athletes should not compare themselves to elite body types Elite endurance athletes often have specific genetic traits. Recreational athletes should focus on training consistency and proper fueling rather than chasing an unrealistic body composition. 8. The best performance strategy Focus on: Smart trainingAdequate fuelingStrength trainingRecovery and sleepWeight will often regulate itself when these fundamentals are in place. For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    1h 27m
  4. Episode 72: Road to Grandma's Marathon Week 1 With Coach Katie

    MAR 3

    Episode 72: Road to Grandma's Marathon Week 1 With Coach Katie

    Send a text Road to Grandma’s Marathon: Week 1 – Laying the Groundwork In this kickoff episode of Road to Grandma’s Marathon, Katie pulls back the curtain on her personal training journey as she prepares for the 2026 Grandma’s Marathon. With 30 years of running experience, 12 marathons, a 50-mile ultra, collegiate competition at University of Colorado Boulder, and a career as a registered dietitian specializing in sports nutrition, Katie brings both professional expertise and real-life vulnerability to this series. In this first episode, she shares: How she’s structuring this marathon build differentlyThe mental and physical challenges she anticipatesLessons learned from past racesEarly struggles with sleep, stress, and fuelingThe balance of training, motherhood, work, and recoveryThis series isn’t about perfection—it’s about honesty. Whether you’re training for a marathon, half marathon, 5K, or simply trying to build consistency, Katie hopes her process—wins and setbacks included—helps you navigate your own journey. 📝 Show Notes 1. Why This Series? (00:00) Introducing Road to Grandma’s MarathonCreating transparency around training, fueling, adaptation, and mindsetUsing personal experience to help others learn2. Katie’s Running Background (5:00) 30 years in the sport starting at age 1212 marathons + countless other races including a 50 mile ultraCompeted in college at University of Colorado BoulderTransitioned briefly into triathlonKey Theme: Longevity, evolution, and learning through experience 3. Nutrition & Professional Background (12:00) Undergraduate degree in kinesiology/exercise scienceMaster’s in nutrition from Colorado State UniversityRegistered dietitian since 2012Specializes in sports nutrition and endurance athletes4. Training Philosophy for This Marathon Build (18:00) Overall Structure: Early block: Build speed (5K/10K focus)Later block: Transition to marathon-specific workFinal weeks: Heavier emphasis on marathon pace effortsWhat’s Different This Time? More progressive long runsLonger continuous blocks at marathon paceFocus on improving miles 20–26 resilienceGoal: Arrive at mile 20 feeling strong enough to hold pace—not just survive. 5. Current Weekly Training Snapshot (30:00) Mileage building toward 60–70 miles/weekAlternation workout Progression runSpeed ladder intervalsThreshold sessions15-mile long run2–3 strength sessions weeklyIntroducing passive heat training (hot tub sessions 3x/week)6. Early Challenges Identified (35:00) 1. Overtraining & Stress Triggered stress response and poor sleep cycleManaging Hashimoto’s thyroid condition adds complexityLesson: Cortisol + underfueling + life stress = recipe for recovery disruption. 2. Sleep Struggles Prioritizing wind-down routineReducing news/social media at nightRecovery is critical3. Fueling Challenges Challenge: appetite suppression and busy schedule during heavy trainingSolution: proactive meal prep7. Life Variables Six-year-old son and workColorado spring weather unpredictabiFor all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    43 min
  5. Episode 71: Coach's Corner: Who Are You Without the Sport? Exploring Athlete Identity

    FEB 26

    Episode 71: Coach's Corner: Who Are You Without the Sport? Exploring Athlete Identity

    Send a text Podcast Description In Episode 71 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie take a step away from training metrics and performance science to explore a deeply personal topic: athlete identity  What does it mean to call yourself a runner, triathlete, or endurance athlete? Why do so many athletes feel the need to qualify themselves as “slow,” “not a real runner,” or “just doing this for fun”? And what happens when injury, burnout, or life circumstances threaten to take the sport away?  Drawing from their own experiences—Justin’s post-surgery transformation and identity shift, and Katie’s burnout and collegiate running identity crisis—they unpack both the power and the potential pitfalls of identifying as an athlete. This episode dives into: The role of social media in shaping (and distorting) athlete identityThe impact of self-talk and internal narrativesImposter syndrome in endurance sportsOver-identification with performanceHow injury can trigger identity lossWhy diversifying your identity may protect your mental healthIf you’ve ever questioned whether you’re “really” a runner… or feared who you’d be without your sport… this conversation is for you.  Key Takeaways You don’t need approval to be an athlete. If you run, you’re a runner. Pace does not determine identity.Self-talk shapes performance. Labeling yourself as “slow” or “not athletic” reinforces those limits.Social media can distort reality. Most athletes post highlights—not struggles.Identity can be empowering—but risky. When your entire identity rests on sport, injury can feel like a personal crisis.Over-identification with performance metrics can undermine fulfillment.Athlete identity develops over time. It’s not automatic—it’s intentional.Mental adaptation is just as important as physical adaptation.Diversify your identity. You are more than your sport—and that’s a strength, not a weakness.Injury can be a teacher. It often reveals how deeply the sport is tied to who you believe you are.Confidence begins internally. Your internal narrative matters more than external validation.For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    1h 16m
  6. Episode 70: Triathlon 101: A Beginner's Guide to Triathlon - How to Train for a Triathlon With a Busy Schedule

    FEB 24

    Episode 70: Triathlon 101: A Beginner's Guide to Triathlon - How to Train for a Triathlon With a Busy Schedule

    Send a text Summary: Can you really train for a triathlon with a busy life? In Episode 4 of Triathlon 101, Coach Justin breaks down one of the most common fears beginners have: not having enough time. If you picture 15–20 hour training weeks, 4:00 a.m. alarms, and overwhelming brick workouts, this episode will reset your expectations. You don’t need unlimited time to prepare for your first sprint triathlon. What you need is structure, consistency, and a plan that fits your life instead of fighting against it. In this episode, you’ll learn realistic weekly time commitments for sprint and Olympic distances, why more training isn’t always better, common time-management mistakes beginners make, and how to structure a simple 8-week minimalist training plan. Coach Justin also walks through two real-life scenarios—parents with kids and professionals who travel for work—and how they can successfully train without sacrificing their responsibilities. Triathlon isn’t about surviving the biggest race possible. It’s about building confidence and momentum. Key Takeaways You can prepare for a sprint triathlon in 4–5 hours per week.Olympic distance training typically ranges from 5–8 hours per week.Consistency beats occasional “epic” workouts.Missed workouts should not be stacked or overcompensated for.Confidence should come before performance for beginners.Brick workouts are about experience, not extra fitness.Training should fit into your lifestyle like puzzle pieces—not force your life to adjust around it.Flexibility within your plan increases sustainability.A lighter week during travel will not ruin your progress.Starting small builds long-term momentum.For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    1h 10m
  7. Episode 69: Benefits and Risks of Caffeine for Enhancing Performance

    FEB 19

    Episode 69: Benefits and Risks of Caffeine for Enhancing Performance

    Send a text Summary: In Episode 69 of The Endurance Athlete Journey Podcast, Coaches Justin and Katie dive into one of the most commonly used — and often misunderstood — performance tools in endurance sports: caffeine. What started as a personal question about weight gain and sleep turned into a deeper discussion on how caffeine actually works in the body, how it impacts training performance, and how it may be quietly affecting recovery through disrupted sleep quality. The coaches break down caffeine dosing strategies, race-day protocols, tolerance and genetics, withdrawal considerations, and the difference between masking fatigue and enhancing performance. They also explore when caffeine can be a powerful tool — and when it might be undermining your long-term progress. If you use caffeine before workouts, during races, or throughout the day, this episode will help you think more strategically about how and when to use it. Key Takeaways: Caffeine works by blocking adenosine, reducing perceived fatigue and increasing alertness. Optimal performance dosing typically falls between 3–6 mg per kg of bodyweight, but this is highly individualized. Genetics and tolerance significantly impact how caffeine affects you — some athletes metabolize it quickly, others slowly. Timing matters: taking caffeine strategically mid-to-late race may be more effective than front-loading it. Once you start caffeine intake during a race, stopping abruptly can lead to a performance crash. Caffeine may improve perceived exertion, endurance, and neuromuscular output — but it does not replace proper fueling. Even if you fall asleep easily, caffeine can reduce deep sleep quality and recovery. Caffeine withdrawal before a race is generally not recommended unless it has been tested in training. Recovery gains happen during sleep — not during workouts — so caffeine strategy must account for long-term performance. For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    1h 11m
  8. Episode 68: Nutrition Deep Dive- Are Supplements for Endurance Athletes Worth the Hype?

    FEB 17

    Episode 68: Nutrition Deep Dive- Are Supplements for Endurance Athletes Worth the Hype?

    Send a text This episode is all about being an education consumer of dietary supplements!  In this episode, Katie dives deep into the world of dietary supplements, particularly in the context of endurance sports. She discusses the necessity and safety of supplements, the benefits and risks associated with their use, and the importance of being an informed consumer. The conversation covers the regulatory landscape of supplements, potential health risks, and how to choose safe and effective products. Katie emphasizes the significance of understanding dosage, forms of supplements, and interactions with medications, while also warning against misleading marketing claims. The episode concludes with practical advice for athletes considering supplement use. Takeaways Supplements can help meet nutritional needs but are not always necessary.The supplement industry is less regulated than pharmaceuticals.Consumers should research supplements to ensure safety and efficacy.Third-party testing can help verify supplement safety.Not all supplements are effective; dosage matters.Natural does not always mean safe; contamination is a risk.Be cautious of proprietary blends in supplements.Marketing claims can be misleading; skepticism is key.Consider dietary sources before opting for supplements.Consult with professionals for personalized supplement advice.Helpful resources: WADA Anti-doping list of banned substances Examine.com  FDA info on dietary supplement regulation NIH dietary supplement fact sheets NSF for sport certified product search  For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    44 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
    75
  • Rating
    Explicit
  • Copyright
    © 2026 The Endurance Athlete Journey
  • Show Website
    The Endurance Athlete Journey

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