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. Why Swimming Feels So Hard for Triathletes

    7H AGO

    Why Swimming Feels So Hard for Triathletes

    Send us Fan Mail If swimming feels harder than it should, this episode is for you. Coach Justin breaks down the most common swim questions triathletes struggle with — from feeling exhausted after 100 yards to panicking in open water, sinking legs, breathing problems, and why so many athletes stop improving despite spending more time in the pool. This episode is not about swimming more mindlessly. It’s about learning how to swim with better structure, better awareness, and better efficiency so you can become more confident and capable in the water without feeling like you need to be a lifelong swimmer to belong in the sport. What You’ll Learn:  Why simply swimming more often doesn’t automatically make you a better swimmer  The real causes behind panic, breathlessness, and fatigue in the water  How strength training and body position directly impact swim performance  How to structure swim workouts with purpose instead of just “getting yards in” Key Takeaway: Better swimming is not primarily about grinding out more yards — it’s about developing efficiency, strength, confidence, and purposeful structure in the water.  Timestamps:  00:00 – Introduction + the biggest swim question triathletes ask  01:00 – Why swimming more isn’t always the answer  04:00 – Swim technique analysis and visual feedback  06:00 – Strength training for better swimming  12:00 – Why structured swim workouts matter  14:00 – Why open water swimming feels slower  20:00 – Breathing, panic, and oxygen control in the water  33:00 – Do you need to be a “good swimmer” to do triathlon?  44:00 – How to stop sinking and dropping your legs  49:00 – Should triathletes use pull buoys, paddles, and fins?  54:00 – How often should triathletes swim each week?  01:03:00 – Why you feel exhausted after 100–200 yards and how to fix it For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 22m
  2. Road to Grandma’s Marathon: Navigating a Setback

    5D AGO

    Road to Grandma’s Marathon: Navigating a Setback

    Send us Fan Mail Podcast Summary – Navigating Setbacks in Marathon Training In this episode of the Endurance Athlete Journey Podcast, Katie shares a real and raw update on her road to Grandma’s Marathon—one that didn’t go as planned. After coming off a strong stretch of training, including a standout 16-mile tempo run, Katie was hit with a major setback: Influenza B. What started as mild fatigue quickly turned into a full week of illness, forcing her to step away from training and rethink her approach moving forward.  Instead of focusing on recovery strategies as planned, this episode pivots into a deeper conversation about setbacks—how they happen, how they feel, and how to handle them. Key Takeaways: Setbacks are part of the process Whether it’s illness, injury, or life stress, disruptions are inevitable in any training cycle. Stress adds up (even beyond training) Katie highlights how life stress—work demands, family responsibilities, and even exam pressure—can compound physical stress and impact the immune system. Rest early, not later One of the biggest lessons: trying to “push through” early symptoms can prolong recovery and worsen the setback. Fitness doesn’t disappear overnight Missing a week of training isn’t ideal, but it doesn’t erase months of consistent work. Flexibility is key Training plans should be written “in pencil,” allowing room to adjust based on real-life circumstances. Mindset matters Katie explores reframing setbacks—not as failures, but as part of the journey, and sometimes even a form of protection from something worse. Looking Ahead: With about seven weeks until race day, Katie shares the uncertainty of returning to training while balancing recovery. The path forward may involve adjusting goals—but not giving up. Bottom line: Progress isn’t about perfection—it’s about adapting, listening to your body, and staying in the game even when things don’t go according to plan. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    40 min
  3. The Running Questions Everyone Gets Wrong (Answered by Coaches)

    APR 29

    The Running Questions Everyone Gets Wrong (Answered by Coaches)

    Send us Fan Mail Most runners are asking the same questions—but they’re often chasing the wrong answers. In this episode, Coach Justin and Coach Katie break down 6 of the most common running questions they hear from athletes—covering frequency, pacing, injuries, nutrition, speed, and endurance. If you’ve ever wondered whether you’re doing enough… doing too much… or just doing it wrong—this episode will help you simplify your approach and focus on what actually leads to progress. 🔑 What You’ll Learn: How often you should actually be running Why “good pace” is the wrong question How to get faster without burning outWhat really builds enduranceTimestamps:  00:00 – Introduction  01:15 – How often should you run?  05:30 – Running for triathletes vs runners  10:20 – What is a “good” pace?  17:50 – RPE vs pace explained  24:30 – How to avoid injuries  29:40 – Nutrition, sleep, and recovery  34:25 – What to eat before and after running  48:30 – How to run faster  56:50 – How to build endurance  1:02:50 – Final thoughts  For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 9m
  4. The Real Reason Your Race Falls Apart (It’s Not Fitness)

    APR 23

    The Real Reason Your Race Falls Apart (It’s Not Fitness)

    Send us Fan Mail You trained for the race. You put in the hours. So why didn’t your performance reflect your fitness? In this episode, we break down the real reason so many endurance athletes underperform on race day—and it’s not because they’re not fit enough. From pacing mistakes and poor fueling decisions to hydration errors and lack of race-day awareness, small execution errors can quietly build throughout the race until everything starts to fall apart. And the hardest part?  Most athletes don’t even realize it’s happening until it’s too late. We walk through the most common race day mistakes we see in both triathlon and running, how those mistakes show up during your race, and what you can do to avoid them. Because race day isn’t about perfection.  It’s about making the right decisions in the moments that matter. In This Episode, We Cover:  Why fitness alone doesn’t determine your race outcome  The most common pacing mistakes that lead to late-race breakdown  How fueling and hydration errors quietly derail performance  The compounding effect of small decisions over the course of a race  How to think through race execution before race dayWho This Episode Is For:  Athletes preparing for their first race  Endurance athletes who feel like their results don’t match their training  Triathletes and runners looking to improve race execution  Anyone heading into race season who wants to avoid preventable mistakesResources & Next Steps: If you’re tired of putting in the work but not seeing it show up on race day, this is exactly where coaching makes the difference. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 26m
  5. What Comes After Your First Triathlon (Most Get This Wrong)

    APR 22

    What Comes After Your First Triathlon (Most Get This Wrong)

    Send us Fan Mail You trained. You showed up. You crossed the finish line. Now what? For a lot of athletes, the end of a race doesn’t feel the way they expected. There’s pride, excitement… and sometimes an unexpected sense of emptiness. The structure is gone. The goal is gone. And the question becomes: what comes next? In this episode of Triathlon 101, Coach Justin walks through what actually happens after your first triathlon—and how to approach your next steps with clarity instead of emotion. This isn’t about immediately signing up for another race. It’s about understanding the post-race phase that most athletes skip—and why that mistake leads to burnout, frustration, and stalled progress. You’ll learn:  Why feeling “off” after race day is completely normal  The difference between reacting vs. progressing  How to evaluate your first race the right way  The biggest mistake athletes make when choosing their next race  Why longer and harder isn’t always better  How to build a sustainable path forward in the sport Whether your race went exactly as planned—or completely off the rails—this episode will help you take that experience and turn it into your next step forward. Because the finish line isn’t the end… it’s the starting point. Timestamps: 00:00 Introduction: What Comes After Your First Triathlon 03:00 The Emotional Aftermath of Race Day 06:30 The Most Important Question: Continue or Stop? 09:30 Reflect Before You React 12:30 Finish Line High vs. Finish Line Low 15:00 The Trap of Doing Too Much Too Soon 21:30 Why Bigger Isn’t Always Better 25:00 The Refinement → Progression Process 28:00 Recovery: Physical and Mental Reset 34:30 Training Must Fit Your Life 39:00 Your 3 Paths Forward as an Athlete 01:00:30 Long-Term Progression Strategy + Final Takeaways  🎧 Listen now and take control of what comes next in your journey. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 11m
  6. Why You’re Training More… But Getting Worse

    APR 17

    Why You’re Training More… But Getting Worse

    Send us Fan Mail Most athletes think the key to improvement is simple: train more, push harder, and stack on more workouts. But what if that’s exactly what’s holding you back? In this episode of The Endurance Athlete Journey Podcast, we break down how to actually structure your training week so that your workouts build fitness—not fatigue. This is Part 3 of our training plan series, where we move beyond theory and into real-world execution. We dive into how to take your weekly training volume and turn it into a plan that works with your life, not against it. Because the difference between progress and burnout isn’t how hard you train—it’s how you sequence, recover, and manage fatigue over time. You’ll learn why many athletes feel like they’re getting slower despite training more, how poor workout sequencing sabotages performance, and why recovery is one of the most overlooked performance tools. We also discuss:  How to properly sequence workouts across the week  Why fatigue is necessary—but must be managed  The biggest mistake athletes make with easy days  How to balance intensity, volume, and recovery  Why generic training plans (and even AI) fall short without personalization If you’ve ever felt stuck, constantly tired, or unsure why your training isn’t working—this episode will change how you approach your entire week. Key Takeaways: Fatigue is required for adaptation—but unmanaged fatigue leads to breakdown  Workouts cannot be evaluated in isolation—they must be viewed within the full week  The goal is not to do more—it’s to sequence better Easy days are just as important as hard days—and most athletes get them wrong  Poor recovery habits lead to the illusion of lost fitness  Consistency—not intensity—is what drives long-term performance  Training plans must adapt to your real-life schedule, not just ideal conditions  There is more than one way to achieve a training goal—but not all methods carry the same risk  Generic plans (and AI-generated plans) lack the ability to integrate life demands and individual nuance  Strategic recovery (not just rest days) is a critical part of performanceTimestamps:  00:00 Why structuring your training week matters  00:36 The art of workout sequencing  01:31 Why AI training plans fall short  02:28 Managing volume, stress, and fatigue  04:18 Building your training week  10:13 Individualizing training and recovery  30:04 The big picture: fatigue vs performance  32:18 Why fatigue hides your fitness  36:25 The 80/20 method and intensity balance  43:02 Customizing training cycles beyond 7 days  75:01 Recovery, consistency, and long-term success  80:04 Wrap-up and next steps  For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    1h 23m
  7. Road to Grandma’s Marathon: Training Highs, Lows & Fueling Smarter

    APR 15

    Road to Grandma’s Marathon: Training Highs, Lows & Fueling Smarter

    Send us Fan Mail In this solo episode of the Endurance Athlete Journey Podcast, Katie shares an honest and detailed update from her marathon training block as she prepares for Grandma’s Marathon. She walks through recent weeks of training, including challenging speed sessions, long-run workouts, strength work, and the reality of balancing fatigue, life, and consistency. From navigating tough workouts on low sleep to adapting pacing in warm conditions, this episode offers a real look at what marathon training actually feels like behind the scenes. The second half of the episode dives deep into nutrition and fueling strategies. Katie breaks down how she approaches daily fueling, meal planning, and recovery—without falling into the “what I eat in a day” trap. She shares practical insights on:  Fueling before, during, and after workouts  Why under-fueling can impact sleep and recovery  How to plan meals during busy weeks  Long run fueling strategies and carb intake goals  Listening to hunger cues and letting go of scale anxiety Whether you’re training for a marathon or just trying to better support your endurance goals, this episode is packed with relatable experiences and practical takeaways to help you fuel smarter and train stronger. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    49 min
  8. The Biggest Mistake Athletes Make When Building Training Volume

    APR 9

    The Biggest Mistake Athletes Make When Building Training Volume

    Send us Fan Mail Building a training plan isn’t just about adding more miles each week. In this episode, we break down one of the most misunderstood concepts in endurance training: how to build volume the right way — without burning out, breaking down, or blindly following rules that don’t apply to you. We walk through how coaches actually think about progressing volume, why increasing intensity and volume at the same time is a common mistake, and how to structure your training in a way that your body can actually absorb. You’ll also learn why there is no such thing as a “perfect” training plan — and what actually matters if you want to make consistent progress. Whether you’re training for your first race or trying to take your performance to the next level, this episode will help you approach your training with more clarity and confidence. What You’ll Learn in This Episode:  How to safely build training volume over time  Why you shouldn’t increase volume and intensity together  The difference between weekly volume and individual workout progression  How to structure training using step-wise or block-based approaches  Why “one-size-fits-all” training plans don’t work  How to adjust your training based on real life and recoveryTimestamps: 00:00 – Why Volume Matters in Your Training Plan 02:30 – Assessing Your Starting Point as an Athlete 05:00 – How to Progress Volume Safely (Step-by-Step) 08:15 – Setting Peak Volume and Planning Your Taper 12:00 – Adjusting Volume Based on Experience Level 15:00 – The Truth About the 10% Rule 18:40 – Managing Volume in Multi-Sport Training 22:50 – Why the 80/20 Rule Doesn’t Work for Everyone 27:00 – Using Feedback to Adjust Your Training Plan 32:00 – Data vs. Feel: How Coaches Actually Plan Training 36:20 – The Art vs. Science of Coaching 41:00 – Why Communication Matters in Training Success 44:00 – When (and How) to Pivot Your Plan 48:00 – Key Takeaways: Build Smarter, Not Just More Key Takeaways:  Progression should be gradual — not forced  Your training plan must adapt to your life, not the other way around  The best plan is the one you can consistently execute and recover fromJoin the Community: 💬 The Endurance Athlete Journey Podcast Facebook Group  (Search the name on Facebook and request to join) If You Enjoyed This Episode: Please consider leaving a review and sharing this episode with another athlete who could benefit from it. Your support helps more athletes find the podcast. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    53 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
    90
  • Rating
    Clean
  • Copyright
    © 2026 The Endurance Athlete Journey
  • Show Website
    The Endurance Athlete Journey

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