The Endurance Athlete Journey

Coach Justin White & Sports Dietitian Katie Kissane
  • 5.0 (4)
  • Running

The Endurance Athlete Journey Podcast helps runners, triathletes, and endurance athletes train smarter, fuel better, and build long-term durability in sport. Hosted by Coach Justin and sports dietitian Katie, the show explores the training, nutrition, recovery, and mindset challenges endurance athletes actually face—without the confusion and generic internet fitness advice that often leads to burnout, inconsistency, and frustration. From first triathlons and swim anxiety to fueling mistakes, recovery, race-day expectations, and balancing training with real life, each episode combines practical coaching insight with evidence-based nutrition guidance and honest athlete conversations to help listeners better understand the “why” behind their training and fueling decisions. Whether you’re preparing for your first race or trying to become a more complete endurance athlete, this podcast gives you clear, experience-driven guidance you can actually apply to your training, recovery, and performance.

  1. 1d ago

    Highway to HYROX Episode 2: How to Fuel for Hyrox- Training, Race Day, And Recovery

    Send us Fan Mail In Episode 2 of Highway to HYROX, I share an update on my training and take a deeper look at how to fuel for the unique demands of HYROX. If you want to jump right into the Nutrition content and skip my training recap and you go to about 31:30 on the podcast episode.  Balancing running, strength training, race-specific workouts, and adequate recovery has required some experimentation. I discuss what my current training week looks like, why I’m prioritizing threshold running, and how I’m learning to adjust my schedule when fatigue starts to build. Then, drawing on my experience as a board-certified sports dietitian and longtime endurance athlete, I break down the nutrition strategies that can support HYROX training and racing. We cover: • Why HYROX athletes need both carbohydrates and adequate protein • How to adjust carbohydrate intake based on daily training demands • What to eat before and after HYROX workouts • Protein needs for supporting strength, recovery, and muscle maintenance • Hydration and sodium considerations • Whether carb loading is beneficial before a HYROX race • How to fuel when your race starts later in the day • Whether you should use gels or other carbohydrates during the event • Why trying to lose weight during a demanding training block can compromise performance HYROX combines endurance running with repeated high-intensity strength stations, making carbohydrates especially important for performing well. The goal isn’t simply to make it through the race—it’s to arrive properly fueled so you can maintain your effort from the first run through the final wall ball. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    Highway to HYROX Episode 2: How to Fuel for Hyrox- Training, Race Day, And Recovery

  2. 5d ago

    The Injury That Keeps Coming Back: What Body Asymmetry May Be Telling You

    Send us Fan Mail You can get stronger, follow the plan, hit your numbers—and still have the same side of your body keep breaking down. In this episode, Coach Justin and Coach Katie are joined by physical therapist Craig Depperschmidt to explore why endurance athletes are naturally asymmetrical, how repetitive training can magnify those patterns, and why recurring injuries may involve more than weakness or poor form. The conversation goes beyond muscles into movement, breathing, the brain, body awareness, and what it really takes to build durability for the long haul. What You’ll Learn Why the same side of your body may repeatedly become your “problem side”Why getting stronger doesn’t automatically correct the movement patterns underneath recurring injuriesHow single-leg training, body awareness, and movement variability can help athletes better manage asymmetryWhy rigid, metric-driven training may be missing an important piece of long-term adaptability and durabilityTimestamps 00:00 — Why body asymmetry matters for endurance athletes 09:01 — What does it actually mean to be asymmetrical? 12:23 — Why endurance training can magnify imbalances 17:01 — When the same side keeps causing problems 19:41 — Asymmetry, durability, and injury-prone athletes 23:11 — Why single-leg and single-arm strength work matters 31:42 — Signs your asymmetry may be affecting movement 37:25 — What may be happening before mechanical breakdown 44:32 — Strength training progression for endurance athletes 55:05 — The connection between the brain and body 1:02:34 — Metrics, body awareness, and rigid training habits 1:14:53 — RPE, novelty, community, and becoming more adaptable Connect with Craig Depperschmidt, DPT, PRC: Craig is a physical therapist at ProActive Physical Therapy & Performance Center in Fort Collins, Colorado, and is Postural Restoration Certified through the Postural Restoration Institute. Learn more about Craig and his work: Craig’s website — Resilient Endurance Craig’s Postural Restoration Institute provider profile For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

  3. Sep 16

    Racing Twice in 24 Hours: What My Training Actually Prepared Me For

    Send us Fan Mail Training hard is one thing. Knowing whether that training actually prepared you to race is another. Coach Justin uses the Kinetic Multisport Patriot Race Weekend as a real-world test: an Olympic Aquabike on Saturday followed by a sprint triathlon less than 24 hours later. One race produced his first-ever win. The next exposed exactly where his training still falls short. This episode breaks down what the weekend revealed about bike fitness, run durability, race-specific training, tapering, and the role fueling and recovery played in being able to perform again the next morning. What You’ll Learn  Why being fit enough to finish is different from being prepared to perform and compete What racing twice in 24 hours revealed about training volume, durability, and recovery  How a breakthrough bike performance exposed outdated training zones—and a different limiter on Sunday  Why the next step isn't automatically more training, but more specific training aimed at the weakness that mattersTimestamps 00:00 — Two races, 24 hours, and the questions behind the experiment 05:30 — What did my training actually prepare me to do? 11:30 — Building durability through volume, frequency, and accumulated fatigue 20:00 — Bike, run, and swim preparation for Patriot 29:00 — Tapering to express fitness instead of building more of it 34:00 — Saturday: Olympic Aquabike and a breakthrough bike performance 42:30 — First place—and the shift from completing to competing 47:00 — Refueling and recovering for another race in less than 24 hours 51:00 — Sunday: what held up and what the sprint exposed 59:00 — The run reveals the missing piece 64:00 — Prepared to Complete vs. Perform vs. Compete 70:00 — What changes in training from here For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

  4. Sep 11

    Why Endurance Athletes Get Stress Fractures: Training Load, Underfueling and Bone Health

    Send us Fan Mail A stress fracture does not automatically mean you trained too much—or trained badly. For endurance athletes, bone stress injuries often develop when training load begins to outpace the body’s ability to recover, rebuild and adapt. In this episode, Coach Justin and Coach Katie break down the bigger picture behind stress fractures, including training progression, underfueling, low energy availability, aging, hormones, nutrient intake and strength training. If you are increasing mileage, returning to running, training through weight loss or simply wondering how a fit athlete can still end up with a bone injury, this conversation will help you understand what may be happening beneath the surface. What You’ll Learn Why a well-designed training progression can still lead to problems when fueling and recovery do not keep paceHow low energy availability, rapid weight loss and hormonal changes can affect bone healthWhy cardiovascular fitness and strength do not automatically mean your bones are ready for running impactHow strength training, progressive loading and key nutrients can help support long-term bone durabilityTimestamps 00:00 Why stress fractures are more complicated than “too much training” 06:05 How bone adapts, remodels and responds to load 15:15 Training load, recovery and nutrition: finding the cause 20:21 Rapid weight loss, GLP-1s and bone-health risk 26:25 Calcium, vitamin D, iron and other nutrients that matter 40:05 Low energy availability, RED-S and underfueling 45:32 Aging athletes, hormones and declining bone density 48:08 Strength training and loading bones as you age 54:27 Why running, cycling and swimming affect bones differently 56:05 Why being fit does not mean your bones are ready to run 1:03:34 High-volume training is not the real problem 1:05:44 Stress-fracture location and what it may tell you For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

  5. Sep 8

    Highway to HYROX Episode 1: Starting a New Training Journey

    Send us Fan Mail Highway to HYROX: Starting a New Training Journey What happens when a longtime runner and endurance athlete decides to step outside her comfort zone and train for something completely new? In this episode of The Endurance Athlete Journey, Katie kicks off a new series: Highway to HYROX. She’s training for her first HYROX race in Denver and taking listeners along for the entire experience—from figuring out what HYROX actually involves to learning how to balance running, strength training, recovery, and all of the unique demands of hybrid racing. Katie breaks down the HYROX format, including the running and functional fitness stations, and shares her initial thoughts about pacing, race strategy, and what makes HYROX so different from a traditional running race. She also walks through her current training week and the challenge of fitting two HYROX workouts, running workouts, a long run, strength training, and recovery into a busy schedule. But this series isn't about having all the answers. Katie is very intentionally approaching this as a learning experience. She doesn't consider herself a HYROX expert, and she isn't presenting her training plan as the right way to prepare. Instead, she's sharing what she's trying, what's working, what's challenging, and what she's learning along the way. If you've ever been curious about HYROX, wondered what it's like for a runner to transition into hybrid training, or simply enjoy following an athlete through the highs and lows of preparing for a new challenge, come along for the ride. The Highway to HYROX has officially begun! For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    Highway to HYROX Episode 1: Starting a New Training Journey

  6. Sep 3

    Don't Feel Ready for Your Race? Stop Trying to Prove It

    Send us Fan Mail If one hard workout makes you wonder whether you’re actually ready for race day, you’re not alone. The mistake is assuming training should prove what you’ll be capable of when the race finally arrives. In this episode, Coach Justin and Coach Katie break down why race-specific work can create doubt, how accumulated fatigue can distort your perception of fitness, and why chasing certainty can lead athletes to do too much. The goal isn’t to eliminate uncertainty—it’s to arrive prepared enough to perform when it matters. What You’ll Learn  Why a difficult workout does not automatically mean your race goal is unrealistic  How trying to “prove” your fitness in training can create unnecessary fatigue and risk  Why preparedness matters more than confidence or certainty on race morning  How training for discomfort helps prevent doubt from taking over when racing gets hard Timestamps 00:00 When training creates insecurity about race day 04:43 Justin’s own doubts about race-specific bike power and fitness 15:31 How fear feeds insecurity during a training build 17:00 Why one hard workout can make athletes question everything 21:58 Why training should not be used to prove race-day fitness 27:51 The danger of doing too much just to feel confident 37:49 Confidence vs. preparedness 41:22 “We don’t train to make race day easy” 45:31 Learning to suffer well and preparing for discomfort 54:10 Why comfortable training alone won’t prepare you to race hard 1:03:35 How a coach protects athletes from themselves 1:09:48 Managing doubt when it inevitably shows up For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

  7. Aug 27

    Don’t Wait for the Last Race: Jim Logan on Stage 4 Cancer, Ironman and Just Keeping Tri-ing

    Send us Fan Mail What if you knew this might be your last race? Jim Logan was diagnosed with stage 4 metastatic colorectal cancer and told he might have six months to two years to live. Instead of stepping away from endurance sport, he kept training. Now, after chemotherapy, radiation, major surgeries, an ostomy, and repeated Ironman setbacks, he is preparing to race the Ironman World Championship in Kona. But this episode is about more than cancer or Kona. Jim challenges endurance athletes to stop assuming there will always be another race, another season, or another chance—and to recognize that the real value of this sport is often found long before the finish line. What You’ll Learn Why Jim believes you shouldn't wait for a crisis to start treating your time like it mattersHow endurance training prepared him for the “uninvited pain” of cancer, treatment, and surgeryWhy a DNF or disappointing race doesn't erase everything you gained through the pursuitHow “Just Keep Tri-ing” became more than a mantra as Jim prepares for Kona with stage 4 cancerTimestamps 00:00 Meet Jim Logan: Stage 4 cancer and the road to Kona 07:02 Ironman DNFs, second chances, and the question that changes everything 10:22 What cancer taught Jim about today, tomorrow, and priorities 13:31 The symptoms he almost dismissed as normal training fatigue 16:33 Finish line → start line → the daily pursuit 22:03 “Cancer has my body. It cannot have my heart, mind, or soul.” 24:18 How endurance training prepared him for chemo, radiation, and surgery 30:16 Why performance isn't what ultimately defines the athlete 37:00 Faith, purpose, and finding meaning inside the diagnosis 43:22 Training is a privilege—and you may not always get to do it 51:55 Why worrying about race day can steal the joy from today 1:12:07 Jim's story changes Coach Justin's perspective on returning to racing Connect With & Support James Logan Want to follow James’ journey to Kona or support the mission behind it? Follow James on Instagram: @stage42025 Instagram – @stage42025 Support James’ IRONMAN Foundation fundraising: James is racing the IRONMAN World Championship in Kona while raising funds for the IRONMAN Foundation. Donate to James’ IRONMAN Foundation campaign Get James’ book, Just Keep TRI-ING: Just Keep TRI-ING: The Faith-Fueled Formula to Push Through Pain, Face Your Fears, and Finish Your Race Buy Just Keep TRI-ING on Amazon Proceeds from the book support James’ IRONMAN Foundation fundraising efforts. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

    Don’t Wait for the Last Race: Jim Logan on Stage 4 Cancer, Ironman and Just Keeping Tri-ing

  8. Aug 20

    Aging as an Endurance Athlete: Body Composition, Performance and Training for Longevity

    Send us Fan Mail If you’re an endurance athlete getting older, the goal isn’t to preserve the training you used to do. The goal is to preserve your ability to perform. In Part 3 of our aging athlete series, we look at what happens when an experienced athlete still wants to get faster, stronger, and more competitive—but their body no longer responds to training exactly the way it once did. We cover body composition, strength, speed work, recovery, and why the best training plan may be the one you can consistently absorb for years to come. What You’ll Learn Why changing body composition doesn’t automatically mean you need to lose weightHow masters athletes can adjust volume, intensity, and recovery without giving up performanceWhy strength and consistency become increasingly important as you ageHow to keep pursuing ambitious goals without sacrificing long-term durabilityTimestamps 00:00 – Training updates and learning to let go of pace 14:24 – Body composition vs. body weight as you age 19:30 – Why being lighter doesn’t automatically mean performing better 29:05 – Stop trying to recreate what worked when you were younger 34:02 – Building muscle, losing fat, and the endurance training tradeoff 41:52 – Is improving body composition worth sacrificing aerobic training? 46:01 – Performance vs. longevity: Do masters athletes have to choose? 49:00 – Why a 7-day training week may not work for every aging athlete 53:58 – Consistency, injury prevention, and protecting future performance 56:00 – Sleep, stress, nutrition, and the recovery factors outside your training plan 1:03:33 – How strength training and speed work should change with age 1:19:25 – Bringing joy back into training as a masters athlete For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

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About

The Endurance Athlete Journey Podcast helps runners, triathletes, and endurance athletes train smarter, fuel better, and build long-term durability in sport. Hosted by Coach Justin and sports dietitian Katie, the show explores the training, nutrition, recovery, and mindset challenges endurance athletes actually face—without the confusion and generic internet fitness advice that often leads to burnout, inconsistency, and frustration. From first triathlons and swim anxiety to fueling mistakes, recovery, race-day expectations, and balancing training with real life, each episode combines practical coaching insight with evidence-based nutrition guidance and honest athlete conversations to help listeners better understand the “why” behind their training and fueling decisions. Whether you’re preparing for your first race or trying to become a more complete endurance athlete, this podcast gives you clear, experience-driven guidance you can actually apply to your training, recovery, and performance.

Information

  • Creator
    Coach Justin White & Sports Dietitian Katie Kissane
  • Years Active
    2025 - 2026
  • Episodes
    121
  • Rating
    Clean
  • Copyright
    © 2026 The Endurance Athlete Journey
  • Show Website
    The Endurance Athlete Journey

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