The Endurance Athlete Journey

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

Sometimes endurance sports can be overwhelming and confusing. Understanding the nuances of training and how to stay healthy and making progress can leave you scratching your head sometimes. On top of all that, knowing how to fuel for performance and overall fitness increases the complexity of the sport even more. The Endurance Athlete Journey podcast is your guiding light on the path to success in your endurance sports journey.

  1. Episode 61: Cold, Flu, or Just Tired: Listening to Your Body

    6H AGO

    Episode 61: Cold, Flu, or Just Tired: Listening to Your Body

    Send us a text Summary: In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the critical topic of illness and immunity, particularly relevant as the cold and flu season peaks in January. They discuss the common challenges athletes face when dealing with sickness, including how to adjust training plans and the importance of listening to one's body. The conversation emphasizes the 'neck rule'—a guideline for determining whether symptoms are above or below the neck, which can help athletes decide whether to continue training or take a break. They also share personal experiences with illness and training, highlighting the nuances of managing health while pursuing athletic goals. The episode further explores practical strategies for boosting immunity and preventing illness, including the significance of rest, hydration, and nutrition. Coach Katie shares her recent experiences with illness, illustrating the complexities of training through sickness and the importance of recognizing when to push through and when to rest. The discussion is rich with insights on how to balance training demands with health considerations, making it a timely and valuable resource for endurance athletes navigating the challenges of winter sickness. In this episode, Coach Justin and Katie delve into the intricate relationship between exercise, illness, and immunity, particularly for athletes. They discuss the importance of recognizing when to rest versus when to engage in light activity, emphasizing that fresh air can be beneficial even during mild illness. The conversation highlights the significance of listening to one's body and understanding the symptoms that warrant a break from training, such as fever, persistent cough, and extreme fatigue. They also share personal anecdotes about their experiences with illness and racing, illustrating the challenges athletes face when trying to balance training with health. Keywords: endurance training, illness and immunity, athlete health, training adjustments, neck rule, boosting immunity, cold and flu season, athlete wellness, sports nutrition, exercise immunity,  training and illness, fresh air benefits, nutrition for immunity, rest and recovery, immune system support, athlete wellness, training load, illness prevention Takeaways "If you're feeling sick, listen to your body.""The neck rule helps determine if you should train or rest.""Adjust your training based on how your body feels during workouts.""Rest is crucial for recovery, especially during illness.""Monitoring HRV can provide insights into your health status.""Don't let devices dictate your training decisions; listen to your body instead.""It's important to differentiate between training fatigue and illness symptoms.""Personal experiences can guide future decisions about training and health.""Communicate openly with your coach about how you're feeling." Fresh air and sunshine can aid recovery during mild illness.Listen to your body; know when to rest.Light activity can be beneficial if you're not severely ill.Avoid racing if experiencing significant symptoms.Nutrition plays a crucial role in supporting the immune system.Resources/Research: IOC guidelines on illness  Open air treatment during the Spanish flu. For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    1h 11m
  2. Episode 60: Nutrition Deep Dive- Sports Nutrition vs. General Nutrition: What Athletes Need to Know

    2D AGO

    Episode 60: Nutrition Deep Dive- Sports Nutrition vs. General Nutrition: What Athletes Need to Know

    Send us a text Summary In this episode, Katie dives deep into the world of sports nutrition, distinguishing it from general dietary guidelines. She emphasizes the unique nutritional needs of athletes, explaining how their requirements differ based on activity levels and training intensity. Katie critiques the new USDA dietary guidelines, suggesting that they may not adequately support athletes' energy and carbohydrate needs. She also discusses the importance of understanding the difference between sports dietitians and nutritionists, highlighting the qualifications and expertise necessary for effective nutritional guidance. Throughout the episode, Katie provides practical insights into meal planning for athletes and the significance of tailored nutrition for optimizing athletic performance. Keywords sports nutrition, dietary guidelines, athletes, nutritionist vs dietitian, meal planning, carbohydrate needs, performance optimization, nutrition advice, healthy eating, dietary recommendations Takeaways Sports nutrition is tailored specifically for athletes' needs and is different than nutrition for the general populationThe new dietary guidelines may not meet the energy demands of active individuals.Understanding the difference between a nutritionist and a dietitian is important if you are seeking expert advice in sports nutrition. Athletes often require more carbohydrates than the general population.Meal frequency and timing are essential for optimal performance.Sound Bites "Sports nutrition is really focused on athletes.""Dietary guidelines may not meet athletes' needs.""If someone is so certain, that's a red flag."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 59: Controlling the Excitement- How to Execute Goals Without Overdoing It

    JAN 15

    Episode 59: Controlling the Excitement- How to Execute Goals Without Overdoing It

    Send us a text Podcast Episode Description: In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue the goal-setting conversation by diving into goal execution—the often-overlooked skill that determines whether motivation turns into lasting results or burnout. Using real-world examples from nutrition and training, they explore how excitement around new goals can lead to overly aggressive strategies, unsustainable habits, and injury or frustration. The conversation focuses on building sustainable, repeatable behaviors, managing expectations, and aligning nutrition and training goals in a way that supports long-term progress rather than short-term extremes. Whether you’re setting New Year goals, returning to training, or trying to improve consistency, this episode provides a grounded, coach-driven framework for executing goals the right way. Key Takeaways: Goal execution matters more than goal setting when it comes to long-term successOverexcitement often leads to overly aggressive training or restrictive nutrition plansSustainable progress requires managing intensity, volume, and expectationsRestrictive diets and training streaks can increase the risk of burnout or injuryCyclical and flexible approaches to nutrition improve adherence and mindsetTraining plans should be written in pencil, not pen, and adjusted as feedback appearsReturning to activity should prioritize consistency over ambitionAligning nutrition goals with training demands is critical for performance and recoveryEgo-driven goals can derail progress if not checked earlySuccess is measured by consistency over time, not perfection week to week Link to the new USDA food guidelines: https://realfood.gov/ For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    1h 17m
  4. Episode 58 : Triathlon 101: A Beginner's Guide to Triathlon - Picking a Race Distance (updated)

    JAN 14

    Episode 58 : Triathlon 101: A Beginner's Guide to Triathlon - Picking a Race Distance (updated)

    Send us a text Summary: Coach Justin brings you the first episode of a new series called Triathlon 101: A Beginner’s Guide to Triathlon, where he tackles one of the most common—and overwhelming—questions new athletes face: What race distance should I start with? Drawing from his experience as a coach and endurance athlete, he challenges the pressure of “Ironman culture” and explains why starting shorter is often the smartest path to long-term success. This episode reframes your first triathlon as a learning experience rather than a stress test, breaking down how background, goals, lifestyle, and time commitment should influence your decision. Whether you’re coming from running, cycling, swimming, or starting from scratch, Coach Justin offers a practical, confidence-building approach to choosing a race distance that supports consistency, enjoyment, and longevity in the sport.  Takeaways: Your first triathlon should build confidence, momentum, and enjoyment, not overwhelm youStarting with the shortest appropriate distance supports long-term success and reduces burnoutAthletic background (runner, cyclist, swimmer, or beginner) matters when choosing a race distanceTraining time and lifestyle fit are just as important as physical abilitySwim anxiety is common and should be factored into distance selectionShorter races allow faster learning of skills like pacing, transitions, and nutritionLong-course racing is inspiring—but often inappropriate early in the journeyEgo-driven distance choices frequently lead to injury, frustration, or quittingMomentum and positive race experiences fuel long-term growthDistance does not define legitimacy—preparation and execution doFor all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    41 min
  5. Episode 57: Built to Last - Goals, Grit, and Endurance

    JAN 8

    Episode 57: Built to Last - Goals, Grit, and Endurance

    Send us a text Summary: In Episode 57 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie kick off the new year with a deep dive into goal setting for endurance athletes. They explore how to create meaningful, realistic, and trackable goals that go beyond race results, emphasizing the importance of process-oriented habits like recovery, nutrition, mobility, and consistency. Drawing from their own experiences and coaching philosophies, they discuss how to balance performance goals with lifestyle demands, why goals should evolve throughout the season, and how small, often-overlooked details can be the difference between stagnation and long-term progress. This episode offers practical insight to help athletes set goals they can actually sustain—and enjoy—throughout the year. Key Takeaways from the Episode Goals should include both quantitative (performance-based) and qualitative (process-based) elementsOutcome goals alone can lead to disappointment; process goals build consistency and resilienceRealistic goal setting requires an honest look at time availability, life demands, and recoveryGoals should be reassessed and adjusted as training progresses—up or down as neededSmall habits like mobility, self-care, hydration, and fueling often limit progress more than training volumeTreat recovery and self-care like workouts by scheduling and tracking themSMART goals help turn big ambitions into actionable, measurable stepsEnjoying the journey—not just the outcome—is key to long-term athletic growthFor all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    1h 22m
  6. Episode 56: Coach's Corner: Looking Back and Looking Forward - Our Year in Review

    JAN 1

    Episode 56: Coach's Corner: Looking Back and Looking Forward - Our Year in Review

    Send us a text Summary: In this Year in Review episode of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie reflect on their 2025 seasons, sharing honest insights into training volume, race performances, injuries, recovery, and lessons learned along the way. They break down personal stats, highlight key wins and challenges, and discuss how consistency, smart adjustments, and mindset shaped their year as both athletes and coaches. The episode also celebrates the podcast’s first year, offers a behind-the-scenes look at its growth, and looks ahead to 2026 goals—including upcoming races, training focus areas, and new content ideas—making this a valuable and relatable listen for endurance athletes planning their own year ahead.  Takeaways: 2025 was a year of consistency, learning, and adaptation for both coaches, with strong training volume but necessary adjustments due to life, health, and injury.Coach Katie logged over 2,300 miles of running, emphasizing consistency and speed development after her spring marathon, which she believes will pay off in future marathon performance.Marathon success isn’t just about mileage—sleep, stress management, fueling, and mental pressure played a major role in race-day outcomes.Post-marathon recovery can be unpredictable; illness, fatigue, and life events can delay a return to training even when fitness is high.Speed-focused training and shorter races can be a powerful way to build long-term endurance performance and prevent burnout.Coach Justin completed nearly 700 hours of training across swim, bike, run, and strength, highlighting the demands of triathlon training.Strength training made up a significant portion of Justin’s year and contributed to improved durability, bike power, and run resilience.Gravel cycling proved to be a valuable cross-training tool, improving bike handling, strength, and confidence while reducing mental burnout.The run-walk method can be an effective and ego-free strategy for maintaining consistency, managing injuries, and improving long-distance performance.Swimming progress came from improved muscular endurance and consistency rather than raw speed, with plans to focus on speed development in 2026.Both coaches emphasized the importance of reflection—tracking data, reviewing training honestly, and learning from setbacks.Looking ahead to 2026, the focus will be on smarter race preparation, better sleep and recovery strategies, and sharing more behind-the-scenes training content with listeners.The podcast’s first year was driven by passion rather than monetization, with a strong emphasis on community, education, and athlete support.For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    1h 20m
  7. Episode 55: Build Your Race Calendar With Purpose

    12/30/2025

    Episode 55: Build Your Race Calendar With Purpose

    Send us a text Summary: In this episode of The Endurance Athlete Journey Podcast, we dive into how endurance athletes can strategically set their race calendar for the season ahead. We discuss the importance of choosing races that align with your goals, fitness level, and life demands, rather than overloading your schedule. You’ll learn how to balance “A,” “B,” and “C” races, why more races don’t always mean better results, and how proper planning supports consistent training, recovery, and long-term performance. Whether you’re a runner or triathlete, this episode will help you build a race calendar that sets you up for success instead of burnout. Takeaways: Setting your race calendar should start with your overall goals, not the number of races you want to doAthletes often over-schedule races, which can limit fitness development and increase burnoutChoosing races should account for life stress, time availability, and recovery capacity, not just motivationUsing A, B, and C race categories helps prioritize training focus and manage expectationsAn “A race” should anchor the season and guide the structure of the training planB and C races can be used as training opportunities, not peak performancesRacing too frequently can interrupt consistent training and long-term progressThe race calendar should allow adequate build phases, recovery periods, and mental breaksChoosing not to race because of fear of failure could cause you to miss out on physical, mental, emotional, and spiritual growth opportunities.Flexibility is important — race plans may need to change as fitness, health, or life circumstances changeA well-planned race calendar supports consistency, confidence, and sustainable performanceFor all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    1h 26m
  8. Episode 54: Metabolic Efficiency vs. Metabolic Flexibility- Training Strategies

    12/25/2025

    Episode 54: Metabolic Efficiency vs. Metabolic Flexibility- Training Strategies

    Send us a text Keywords: metabolic efficiency, metabolic flexibility, endurance training, nutrition, training strategies, aerobic capacity, lactate threshold, fasted training, strength training, endurance athlete Takeaways Metabolic efficiency is the ability to burn fat at higher intensities.Metabolic flexibility allows fluid/easy switching between fat and carbohydrate burning as needed during exercise. Base building through easy and steady state miles is crucial for metabolic efficiency.Training peaks can help track fat and carbohydrate expenditure during workouts.Zone three training can be beneficial for endurance athletes.Fasted training should be approached with caution and is more suitable for advanced athletes.Strength training enhances fatigue resistance and metabolic efficiency.Progressive workouts help maintain pace and improve metabolic flexibility.Lactate threshold training is essential for clearing lactate and improving performance.Building a strong aerobic base takes time and patience.Summary In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie delve into the concepts of metabolic efficiency and flexibility, exploring their significance in endurance training. The discussion is divided into two parts: the first focuses on nutrition and the second on training strategies. Key insights include the importance of base building, the role of strength training, and the benefits of progressive workouts. The coaches emphasize the need for patience and a solid foundation before implementing advanced strategies like fasted training and lactate threshold workouts. Sound Bites "Training peaks can help track fat expenditure.""Building a strong aerobic base takes time.""Progressive workouts help maintain pace."Chapters 00:00 Recognizing Red Flags in Training and Nutrition 15:01 Building Aerobic Base and Training Strategies 24:28 Understanding Fasted and Low Glycogen Runs 34:18 Incorporating Strength Training for Endurance 41:47 Lactate Threshold and Metabolic Flexibility For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com

    47 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

Sometimes endurance sports can be overwhelming and confusing. Understanding the nuances of training and how to stay healthy and making progress can leave you scratching your head sometimes. On top of all that, knowing how to fuel for performance and overall fitness increases the complexity of the sport even more. The Endurance Athlete Journey podcast is your guiding light on the path to success in your endurance sports journey.

Information

  • Creator
    Justin White and Katie Kissane
  • Years Active
    2025 - 2026
  • Episodes
    61
  • Rating
    Clean
  • Copyright
    © 2026 The Endurance Athlete Journey
  • Show Website
    The Endurance Athlete Journey

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