The Giddy Up Edge: Conversations on Getting Faster

Michellie Jones & Evan Gruda
  • 4.5 (8)
  • Sports
  • Updated Biweekly

A deep dive into the world of triathlon training, racing, and the coach-athlete relationship. Join Michellie Jones—Olympic silver medalist, two-time ITU World Champion, IRONMAN World Champion, and IRONMAN 70.3 World Champion—and her athlete Evan as they break down training strategies, race preparation, and lessons learned on the path to success. Whether you're chasing your next PR or looking to find your fast, this podcast delivers expert insights, real-world experiences, and behind-the-scenes conversations to help you become a stronger, smarter, and faster triathlete.

  1. 6h ago

    What Kona 2026 Taught Us About Racing Smarter

    Kona 2026 delivered one of the most unpredictable IRONMAN World Championships in recent memory. Incredible performances, dramatic late-race struggles, costly penalties, and a reminder that even the world's best athletes aren't immune to the demands of the Big Island. In this episode of The Giddy Up Edge, Evan Gruda and former IRONMAN World Champion Michellie Jones break down the racing, the drama, and the lessons every triathlete can take away from Kona 2026. What happens when your race plan stops matching reality? Can an athlete be perfectly prepared and still fall apart? And when conditions become extreme, is the smartest decision sometimes to slow down? Evan and MJ explore the science and strategy behind racing in Kona's heat and humidity, the growing trend toward aggressive carbohydrate fueling, and whether athletes are putting too much confidence in their heat preparation. They also discuss the psychological pressure of a World Championship, the remarkable podium performances following bike penalties, and the difficult line between pushing through adversity and knowing when to stop. In this episode: The biggest moments and surprises from Kona 2026 How heat and humidity change the physiological demands of racing Why hitting your target watts doesn't always mean you're pacing correctly High-carbohydrate fueling, gut tolerance, and whether more is always better The benefits and limitations of heat acclimation How athletes recover mentally and physically from race-day setbacks Why the final hour of an IRONMAN can reveal the cost of decisions made hours earlier The debate around outside assistance, medical safety, and finishing at all costs Whether you're chasing a Kona qualification, preparing for your first IRONMAN, or simply looking to become a smarter athlete, this conversation is packed with lessons you can apply to your own racing. Kona doesn't just reward the athletes who can suffer the most. It rewards those who know when to push, when to be patient, and when to adapt. If you want to reach out to Michellie Jones you can find her at https://giddyupmultisports.com/ for coaching, camps, and tools. Evan Gruda can be found on instagram @GrudaGoesGlobal Podcast theme music by Transistor.fm.

  2. 6d ago

    Fuel Smarter, Race Faster: Sports Nutrition with Dr. Jules Strauss (Part 1)

    Are you fueling enough to get the most out of your training, or could your nutrition be holding you back? In Part 1 of our two-part sports nutrition series, Michellie Jones sits down with Dr. Jules Strauss, a sports nutrition researcher and registered nutritionist with over 14 years of experience in exercise physiology and sports nutrition. Together, they dive into some of the biggest questions endurance athletes face. Can you be underfueling even if your weight stays the same? Why does hunger sometimes hit hardest at night? Should you eat before an early-morning workout? And how many carbohydrates do you actually need on race day? From body composition and aging to gut training, hydration, and caffeine, Dr. Strauss breaks down the science behind fueling for performance and shares practical advice you can apply to your own training. Whether you're chasing a personal best or simply trying to train consistently and stay healthy, this conversation is a reminder that nutrition isn't separate from training. It's a critical part of it. In this episode: Recognizing the signs of underfueling Fueling early-morning workouts Body composition and changing nutritional needs Training your gut for higher carbohydrate intake Hydration, sweat rates, and caffeine Balancing performance, recovery, and long-term health About Dr. Jules Strauss Dr. Strauss holds a PhD in sports nutrition and has spent 14 years researching exercise physiology and sports nutrition, with a particular focus on female athletes. Learn more: https://thefuelhq.com/ Bonus: Calculate Your Sweat Rate Dr. Strauss shared a simple at-home sweat rate test to help athletes better understand their individual hydration needs. Weigh yourself before training. Empty your bladder, then weigh yourself nude or in minimal clothing. Record your weight. Complete your workout. Record the duration, conditions, intensity, and how much fluid you consume. Weigh yourself afterward. Use the same scale and clothing conditions as before. Calculate weight loss. Subtract your post-workout weight from your pre-workout weight. Calculate total sweat loss. Add the amount of fluid you consumed to your weight loss. Calculate sweat rate. Divide total sweat loss by exercise duration in hours. Sweat Rate (L/hr) = [Weight Lost (kg) + Fluid Consumed (L)] ÷ Exercise Time (hr) For this estimate, 1 kg of body mass loss is approximately equivalent to 1 liter of fluid. Account for any urine produced during the session, and keep in mind that temperature, humidity, and exercise intensity can significantly affect your results. Consider repeating the test in different conditions to better prepare for your next race. Coming in Part 2: We continue the conversation with Dr. Strauss, exploring continuous glucose monitors, alcohol, supplements, and what to eat before race day. Find your fast with The Giddy Up Edge: Conversations on Getting Faster. If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools. Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

  3. Sep 15

    The Mind & Mechanics of Running Faster with Bobby McGee

    What if running faster wasn’t about working harder—but wasting less? Legendary running coach Bobby McGee joins Michellie and Evan for a deep dive into the mechanics and mindset behind better running. Bobby has coached Olympic medalists, world champions, elite triathletes and age-group athletes, and in this episode he breaks down what he actually sees when he watches someone run: where athletes lose efficincy, the biomechanical mistakes triathletes commonly make, aend why there may be no such thing as “perfect” running form. But this conversation goes far beyond mechanics. Bobby explores confidence, self-talk, breathing, pressure, identity, anti-fragility and what truly separates great performers when things get difficult. He also explains why relaxation can be a performance skill, how athletes can change the language they use with themselves, and what coaches need to understand about building trust. Plus, Bobby tackles some of running’s biggest myths, training tools, super shoes, AI in coaching and what he would tell an athlete in the final minute before the biggest race of their life. Whether you’re chasing a PR, trying to become a more efficient triathlon runner, or simply want to perform closer to your potential, there’s plenty to take into your next training session. Find your fast. Trust the process. Giddy Up! If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools. Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

  4. Sep 1

    The Hand You’re Dealt: Kate Naess on Resilience, Reinvention & Gold Medal Moments

    What if some of the limits you believe about yourself were never really yours to begin with? This week on The Giddy Up Edge, Michellie sits down with Australian Paralympian, psychologist, former elite equestrian, author, and para-triathlete Kate Naess for a powerful conversation about resilience, identity, performance, and learning to play the hand you’re dealt. Born with a limb difference, Kate grew up learning to adapt, problem-solve, and challenge other people’s assumptions about what she could do. That mindset eventually took her from competing internationally in para dressage to an entirely new sport — triathlon — and ultimately to representing Australia at the 2016 Rio Paralympic Games. Kate opens up about the influence of her parents, her connection with horses, losing her mum, mental health struggles, learning to run when she once believed she couldn’t, and the internal narratives that can either expand or limit what we believe is possible. We also dive into the psychology of high performance: self-talk, limiting beliefs, expectations, emotional flexibility, celebrating other people’s success, and why the moments that matter most aren’t always the ones that come with a medal. Kate also shares the story behind her new book, The Hand You’re Dealt, and what she hopes people take from it when navigating their own uncertainty, setbacks, or self-doubt. This is a conversation about more than sport. It’s about perspective, possibility, and recognizing the “gold medal moments” that happen along the way. Giddy Up. You can reach Kate via her website https://katenaess.com/ If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools. Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

  5. Aug 7

    Mark Allen: The Mental Edge That Changed Triathlon

    Six Ironman World Championships. Ten victories in Nice. An ITU World Championship. And one of the most iconic races in endurance sports history. This week on The Giddy Up Edge: Conversations on Getting Faster, Michellie Jones and Evan Gruda sit down with triathlon legend Mark Allen for a conversation that goes far beyond the results. Mark reflects on the failures that came before his breakthrough in Kona, the training environment that helped push him to another level, and the mental approach that ultimately allowed him to overcome Dave Scott in the legendary Iron War. We dive into his dominance in Nice, including his battle with Simon Lessing and the changing generations of the sport, as well as the experimentation and performance testing that put Mark ahead of his time. Mark also shares what life and training look like today, what most people misunderstand about his career, and how his experiences as an athlete now shape his work as a coach and mentor. We discuss the future of coaching, the TriDot Limitless Women’s Initiative, and what excites him about where triathlon is heading. From resilience and racing psychology to innovation, legacy, and the lessons learned over a lifetime in endurance sport, this is a rare look inside the mind of one of the greatest triathletes of all time. You can find Mark on Instgram ⁠⁠@markallengrip ⁠⁠ or substack https://markallengrip.substack.com/ If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools. Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

  6. Jul 9

    Lotte Wilms on Racing Fast, Staying Patient, and Chasing the Next Level

    In this episode of The Giddy Edge, Conversations on Getting Faster, we sit down with professional triathlete Lotte Wilms after her standout 6th-place finish at the IRONMAN European Championship in Hamburg. Lotte breaks down her race, including her front-end swim tactics, the challenges of the bike, and what it took to run a sub-3-hour marathon against one of the deepest professional women’s fields of the season. She also shares her journey from elite swimming into professional triathlon, the lessons she has learned through Olympic pursuits and long-course racing, and how she continues to evolve as an athlete. We dive into race-day mindset, coaching changes, athlete-coach communication, the rise of women’s long-course racing, and the “free speed” habits that actually make a difference. Lotte also opens up about patience, trust, resilience, and why long-term success comes from enjoying every step of the journey. Whether you are chasing a podium, a PR, or simply trying to get better every day, this conversation is packed with lessons on performance, perspective, and staying committed to the process. Giddy Up. You can find Lotte on Instagram @lotte_wilms If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools. Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

  7. Jun 2

    Turning Pro at 40 – The Debut: Did It Live Up To The Hype?

    Most athletes dream of that moment—standing on the start line of their first pro race. For Megan Grant, that dream came at 42, and her journey from nurse to pro triathlete is nothing short of inspiring. In this episode, Megan reveals the emotional rollercoaster of her first pro race at Ironman Chattanooga, sharing how she conquered imposter syndrome and embraced the power of community. Discover how innovative tools like Race Ranger boosted her confidence and alignment with seasoned pros. Listeners will gain practical insights into the mental side of racing and the importance of focusing on growth over results. Megan’s story underscores that it’s never too late to chase a dream or redefine what’s possible. Her honest reflections will motivate anyone feeling limited by age or self-doubt to embrace their journey with courage and joy. This episode is your ultimate inspiration to keep dreaming and always giddy up. You can find Meghan on Instgram ⁠@meghanleagrant ⁠ If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools. Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

  8. May 12

    It’s Never Too Late: Meghan Grant’s Journey to Pro at 42

    At 42 years old, Meghan Grant is proving that potential does not expire. In this episode of The Giddy Up Edge, Michellie Jones sits down with Meghan to talk about her journey from age-group triathlon to earning her pro card, including the years of steady progress, setbacks, belief, and consistency that made it possible. Meghan shares how she balanced training with a demanding full-time career as a nurse, worked through fear and self-doubt, and kept showing up long enough to see what she was truly capable of. After a standout performance at IRONMAN 70.3 Oceanside, she now prepares to step onto the start line as a professional for the first time at IRONMAN 70.3 Chattanooga. This conversation is about more than racing. It is about patience, courage, resilience, and the reminder that it is never too late to chase a bigger version of yourself. You can find Meghan on Instgram @meghanleagrant If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools. Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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Ratings & Reviews

4.5
out of 5
8 Ratings

About

A deep dive into the world of triathlon training, racing, and the coach-athlete relationship. Join Michellie Jones—Olympic silver medalist, two-time ITU World Champion, IRONMAN World Champion, and IRONMAN 70.3 World Champion—and her athlete Evan as they break down training strategies, race preparation, and lessons learned on the path to success. Whether you're chasing your next PR or looking to find your fast, this podcast delivers expert insights, real-world experiences, and behind-the-scenes conversations to help you become a stronger, smarter, and faster triathlete.

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