The Endurance Balance

JW McKenna, Alicia Phillips, and Anne Sharkey
  • 5.0 (1)
  • Fitness
  • Updated Biweekly

Alone we can do so little; together we can do so much. Welcome to The Endurance Balance, where we focus on fitting the training into the chaos. Join coaches JW McKenna (Ultra/Science), Alicia Phillips (Strength/Community), and Anne Sharkey (Nutrition/Masters) for an unfiltered look at endurance training. We combine the science of 80/20 running and triathlon with honest conversations about real life. Each episode features open dialogue, expert insights, and answers to your specific training questions. Whether you're chasing a Boston Qualifier or your first 5K, we’ve got your back.

  1. Jun 5

    The Art of the Training Pivot: HYROX Doubles Strategy & Load Management Explained Ep 14

    Welcome back to the Endurance Balance. When the calendar gets messy, you don't take a zero—you adapt, you pivot, and you keep the engine ticking. Welcome to a special "Mystery Box" edition of The Endurance Balance. This week, everyday life chaos completely broke down our recording schedule, and with Coach Anne out sick, Coaches JW and Alicia are passing the baton blindly to bring you their segments straight from the trenches of everyday chaos. Inside This Episode Coach JW on the Stacking Trap & the Schedule Tetris: Pulling directly from his current professional constraints finishing the Personal Fitness Trainer program at Mount Royal University and preparing for the CSEP gold-standard exams, Coach JW breaks down what happens when your calendar completely implodes. Drawing on the real-world scheduling chaos of managing children's sports while mapping out 4-hour long runs for his wife Jess's legendary "Sinister Triple" block (Sinister 7, Canadian Death Race, and Black Spur Ultra), JW targets the dangerous impulse of the Type-A athlete: the "make-up" session. Referencing the structural parameters established in Transcript Volume 1 (Episodes 1-10)_2 (specifically the Episode 10 breakdown of the Govitt and Hulin Acute-to-Chronic Workload Ratio), he explains why throwing a missed 90-minute hill session on top of an already heavy weekend artificially spikes your acute training load. Pushing past a 1.5 ratio literally doubles your risk for a soft-tissue injury. Instead of chasing a perfect green calendar in TrainingPeaks, JW delivers a hard, science-backed truth: modifying down to a 40-minute Zone 2 baseline keeps your central nervous system active, preserves capillary density, and protects the chassis without frying your neural pathways. Coach Alicia on HYROX Race Architecture & Fueling for Performance: Shifting the baton to the other side of the table, Coach Alicia delivers a high-energy, raw recap of her recent HYROX Doubles race alongside her sister. Far more than a simple race day summary, Alicia breaks down the intense psychology of stepping completely outside your comfort zone into one of the fastest-growing fitness racing events in the world. She tackles the massive physiological shift from standard outdoor endurance builds to compromised high-intensity conditioning, detailing exactly why structural course preparation can make or break an athlete. Explaining how she systematically used the course map and tactical execution protocols to dramatically lower race-day cortisol and panic, Alicia highlights her ultimate execution framework: "An architect finishes his plans before the first brick is laid." From managing logistics to the distinct nutritional line between simply "surviving" a multi-station event versus actively "performing" in it, this segment acts as an uncompromised blueprint showing how real confidence isn't something you magically stumble upon at the start line—it’s something you intentionally build through gritty, meticulous preparation. Follow us on Instagram: @theendurancebalance Subscribe & review: If you enjoyed this episode, please hit the subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos!

    23 min

  2. May 22

    Pros and Cons of Inaugural Triathlons: The Destination Race Blueprint | Ep13

    Welcome back to The Endurance Balance! In this episode, we’re talking about that moment when you show up to a brand-new race venue and the unvetted course layout completely throws off your race-day strategy. You’ve done the work and your fitness is locked in, but a first-year course doesn't care about your perfect spreadsheet pacing targets. We’re moving past just "hoping for the best" on race day and looking at the tactical blueprint of how to actually navigate destination race logistics without frying your nervous system. Coach JW, Coach Alicia, and Coach Anne sit down to cut through the noise surrounding first-year events and unmapped race courses, drawing from real-time insights at the inaugural Ironman Jacksonville. We break down why throwing out rigid power targets for Rate of Perceived Exertion (RPE) is a non-negotiable safety net, how to execute a foolproof 30-day lodging verification protocol, and why logistics panic levies a direct "glycogen tax" on your metabolism before your timing chip even crosses the start mat. If you are racing a new or destination event this season, this is how you pivot the plan and fix the chassis. In this episode: The Training Log: Real talk on balancing heavy lifting blocks, high-volume base miles, and navigating the messy schedule shift of kids entering summer break.The Inaugural Equation: Weighing the high-energy community buzz of a brand-new course layout against unvetted volunteer hand-offs and fluid transition timelines.Destination Triage: Step-by-step blueprints for manually locking down your accommodations 30 days out and sourcing independent local bike mechanics to bypass multi-hour expo backlogs.The Glycogen Tax of Panic: The direct endocrinology of race-week anxiety, and how logistics frustration spikes cortisol to prematurely drain your energy stores.The Autonomous Athlete: Why packing a self-contained travel tool kit and taking ownership of your mechanical setup prevents venue updates from sabotaging your day.Takeaways: Prioritize RPE Over Spreadsheets: You can't race an unmapped, inaugural course purely by numbers. Throw out rigid targets and rely on your Rate of Perceived Exertion.Execute the 30-Day Protocol: Protect your lodging from digital platform overbookings by manually confirming your room layout with a human agent 30 days before race week.Build an Independent Network: Find and vet an independent bike shop 5 to 10 miles outside the race village to entirely skip the long lines at official expo trailers.Insulate Your Energy: Separate the race director's organizational growing pains from your own performance standards. Control the controllables and protect your mental chassis. Connect with Us: If you have questions about your own training, drop us a DM! Follow us on Instagram: ⁠⁠⁠@theendurancebalance⁠⁠⁠⁠ Subscribe & Review: If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters: (00:00) Introduction to Race Challenges and Goals (01:49) Training Updates and Personal Race Experiences (04:02) Race Course Logistics and Course Conditions (14:53) Inaugural Race Pros and Cons (25:51) Managing Race Day Logistics and Support (39:41) Travel, Accommodation, and Equipment Tips (54:36) Mental Preparation and Contingency Planning (01:07:38) Final Tips for Inaugural and Destination Races

    1h 10m

  3. May 8

    Menopause and Performance: Training Through the Midlife Shift with Dr. Woods | Ep 12

    Welcome back to The Endurance Balance! In this episode, we’re talking about that moment when the training plan you’ve used for a decade suddenly stops working. You’re doing the work, but your recovery is lagging, your heart rate is spiking, and it feels like you’re fighting your own biology just to get out the door. We’re moving past just "surviving" the midlife shift and looking at the science of how to actually stay in the game. Coach JW, Coach Alicia, and Coach Anne sit down with Dr. Roseanne Woods to cut through the noise surrounding menopause and athletic performance. We break down why declining estrogen is a direct hit to your mitochondrial efficiency, why your Central Nervous System (CNS) needs a completely different recovery window than it did five years ago, and why "junk miles" are the fastest way to burn out. If you've felt like you’re losing your edge, this is how you pivot the plan and fix the chassis. In this episode: The Training Log: Real talk on navigating perimenopause fueling wins and hitting heavy lifting PRs amidst the daily chaos.The Science of "Harder": Why the same wattage or pace now feels like a maximal effort due to declining estrogen and mitochondrial shifts.The Recovery Gap: Understanding why your CNS is taxed and why forcing a "make-up" session is a recipe for injury.Hormone Replacement & Peptides: A deep dive into HRT, bioidenticals, and how these tools actually support an endurance lifestyle.Lifting for Longevity: Why heavy strength training is the non-negotiable anchor for your hormonal health and bone density.Takeaways: Respect the Pivot: You can't train through menopause the same way you trained in your 20s. Adjust the intensity and respect the biological shift.Audit Your Recovery: If your sleep is shot and your CNS is fried, a high-intensity interval session will do more harm than good.Prioritize Nutrient Density: Your metabolic needs have changed; your fueling strategy has to change with them to avoid insulin resistance.Advocate for Yourself: Use the right testing (like Dutch Testing) to get a clear picture of your hormones rather than guessing. Featured Guest: Dr. Roseanne Woods Dr. Woods is a leading expert in women’s health, focusing on helping female athletes navigate the complexities of menopause and hormonal health. Website: www.drrosannewoods.comElevate Her Wellness Series: Check out Dr. Woods’ comprehensive program for women looking to optimize their health and performance here: Elevate Her WellnessConnect on Instagram: @dr.rosannewoods Connect with Us: If you have questions about your own training, drop us a DM!Follow us on Instagram: ⁠⁠@theendurancebalance⁠⁠⁠ Subscribe & Review: If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters: (00:00) Introduction to Endurance Balance and Training Logs (02:52) Post-Race Recovery and Training Adjustments (08:59) Dr. Roseanne Woods: Background and Research (12:03) Understanding Menopause and Its Impact on Training (14:53) Hormonal Changes and Their Effects on Performance (17:54) Hormone Replacement Therapy Explained (22:11) Understanding Hormone Replacement Therapy (HRT (28:01) The Role of Strength Training in Hormonal Health (32:13) Shifting Perspectives on Aging and Performance (39:15) The Limitations of Hormonal Blood Testing (47:33) The Role of the Central Nervous System in Recovery (53:38) Peptides and Their Impact on Endurance Athletes (57:47) Community and Education in Women's Health (01:10:14) Final Thoughts and Homework: Audit Your Recovery

    1h 5m

  4. Apr 24

    Meal Prep for Endurance Athletes: Real Food Strategies for Busy Lives | Ep 11

    Welcome back to The Endurance Balance! In this episode, we move from the trail to the kitchen to tackle the constant struggle of fueling the machine without losing your mind. Between hitting your splits and making it to the school play on time, who has hours to spend in the kitchen? We’re throwing away the complicated meal plans and bringing you into our real-world kitchens to break down nutrient-dense, homemade fueling options that actually fit into the chaos of an everyday endurance athlete's life. Coach JW, Coach Alicia, and Coach Anne break down the "Barcode Rule" for identifying processed junk, explain the science of training your gut for high carbohydrate intake, and share practical strategies for batch-prepping for a family of six. We explore the transition from expensive, chemical-heavy gels to simple, real-food substitutes like salted potatoes and rice bites. Plus, we dive into the latest science on protein needs and why health must always come before the number on the scale. In this episode: The Training Log: Anne’s Dragon Boat experience and Alicia’s recent marathon coaching successes.The Barcode Rule: How to focus on real food building blocks to repair the "chassis" of the machine.Training the Gut: Why you need 6 to 10 weeks to safely ramp up your carbohydrate intake for race day performance.Real Food vs. Pre-Packaged: Why "chemical fatigue" from gels is real and how to fix it with homemade portables.Redefining Weight Loss: Shifting the focus from being "light" to being healthy enough to perform.Takeaways: Skip the Gel: Your GI tract will thank you. Try moving toward real food like salted potatoes for long training efforts.Batch Prep is Survival: Don't lose your Sunday to the kitchen; focus on multi-purpose ingredients that feed the family and the athlete.Baseline Nutrition Matters: If it has a barcode, it’s processed. Focus on repairing the machine with high-quality nutrients first.Fit the Training Into the Chaos: Your nutrition shouldn't be an extra source of stress—keep it simple, keep it real, and keep it fueling the work.Connect with Us: If you have questions about your own training or nutrition, drop us a DM! Follow us on Instagram⁠: ⁠⁠@theendurancebalance⁠⁠⁠ Subscribe & Review:If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! (00:00) Welcome to Endurance Balance: Fueling the Chaos (02:59) Coach Anne's Dragon Boat Experience (05:58) Alicia's Marathon Coaching Success (11:50) Practical Nutrition Insights for Athletes (21:58) Navigating Meal Prep for Endurance Athletes (35:16) Simplifying Cooking for Busy Lives (41:17) Real Food vs. Pre-Packaged Meals for Performance (48:18) Fueling Strategies for Endurance Training (51:16) The Science of Carbohydrate Intake (55:07) Protein Needs and Daily Nutrition (01:01:11) Redefining Weight Loss and Health (01:07:27) Final Thoughts and Homework: Skip the Gel

    1h 14m

  5. Apr 10

    Should You Train When Sick: The Make-Up Session Trap Explained | Ep 10

    Welcome back to The Endurance Balance! In this episode, we tackle the massive guilt that hits when sickness derails your training schedule. Your head is pounding, your throat is scratchy, and your calendar is turning a terrifying shade of red - welcome to the messy reality of being an everyday endurance athlete. Coach JW, Coach Alicia, and Coach Anne break down why forcing a "make-up" session is the absolute fastest route to injury. We explore the "neck down" rule for training through illness , explain how cramming missed workouts artificially spikes your Acute to Chronic Workload Ratio (ACWR) , and debunk the myth of how fast you actually lose your fitness. Plus, we share strategies for flexing your training plan during vacations so you can actually enjoy your time off. In this episode: The Training Log: Updates on spring break, HYROX simulations, and managing a stressful work week.The "Neck Down" Rule: How to determine if you should run through a head cold or stay on the couch.The Make-Up Session Trap: Why stacking missed workouts doubles your risk of injury.The Physiology of Sickness: Why training on a taxed Central Nervous System results in zero physiological adaptation.Detraining vs. Deconditioning: Understanding why an elevated heart rate after a few days off is just a fluid shift, not a loss of true fitness. Takeaways: You Don't Owe Your Training Anything: Training is something you earn by being healthy enough to do it.Do Not Cram Workouts: Spiking your fatigue score artificially will shift you rapidly toward injury.Baseline Fitness is Sticky: It takes 10 to 14 days to see true physiological deconditioning (like mitochondrial decay), so missing three days won't break your race.Fit the Training Into the Chaos: Whether it's a family vacation or a bad cold, it's okay to intentionally dial back or skip a session. Connect with Us: If you have questions about your own training, drop us a DM! Follow us on Instagram⁠: ⁠@theendurancebalance⁠⁠ Subscribe & Review: If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters: (00:00) Intro & The Hook: The Messy Reality of Sickness (00:55) The Training Log: Spring Breaks and HYROX (17:48) The "Neck Down" Rule for Training (25:55) Why You Don't Owe Your Training Anything (28:39) The Make-Up Session Trap and ACWR (45:07) Flexing Your Plan for Vacations (59:56) The Timeline of Detraining and Fitness Loss (01:10:14) Final Thoughts and Homework: Audit Your Calendar

    1h 12m

  6. Mar 27

    The 120g Carb Club: Training Your Gut for Elite Performance | Ep 9

    Welcome back to The Endurance Balance! In this episode, we move past 'surviving' the race and dive into the elite math of performance. Your legs are ready, but is your gut? Coach JW, Coach Alicia, and Coach Anne open their own pantries for a "Cupboard Tour," revealing exactly what they use to fuel and hydrate out on the course. We break down the 120g carb club, the 800mg sodium floor, and a three-step caffeine protocol that acts as your secret weapon against the 'brain block' that tells you to quit when the race gets dark. Please note: We are not registered dietitians or doctors. The nutrition, hydration, and supplement strategies discussed in this episode are based on our own personal usage and coaching experience. In this episode: The Cupboard Tour: A look inside the coaches' bins at products like Precision Fuel & Hydration, Honey Stinger, and Lifetime's Hydrate.The Math of Performance: Understanding the 800mg to 1000mg sodium floor and why water alone isn't enough to keep you hydrated.The 1-Liter Limit: Why drinking more than one liter of fluid per hour can lead to a sloshy, GI disaster.Training the Gut: How to safely build your gut's tolerance up to 90g-120g of carbohydrates per hour.Caffeine Execution: A specific 3-step caffeine protocol to block the brain's quit signals during dark moments. Takeaways: Train Your Gut: You must practice your fueling strategy early in training, taking 6 to 10 weeks to properly train your gut to handle high carb loads.Respect the Fluid Limit: Your body can generally only process about one liter of fluid per hour.Avoid the Slosh: Trying to over-hydrate beyond that one-liter limit won't fix dehydration and will just leave water sitting in your stomach.Caffeine is a Secret Weapon: Caffeine crosses the blood-brain barrier to block the receptors that send the "I want to quit" signal to your muscles. Connect with Us: If you have questions about your own training, drop us a DM! ⁠Follow us on Instagram⁠: @theendurancebalance⁠ Subscribe & Review: If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters: (00:00) Intro & The Hook: Is Your Gut Ready? (02:55) The Training Log: Dragon Boats and Athlete Wins (19:25) The Cupboard Tour: What Top Coaches Use to Fuel (33:20) Hydration vs. Water: Why Pure Water Takes Up Valuable Real Estate (54:15) The Sodium Floor and the 1-Liter Limit (01:05:54) The 120g Carb Club and Training Your Gut (01:08:28) The 3-Step Caffeine Protocol for Mental Grit (01:14:28) Final Thoughts and Homework: Audit Your Carbs

    1h 18m

  7. Mar 13

    Race Nutrition: Hydration, Cramp Prevention & The Taper Explained | Ep 8

    Welcome back to The Endurance Balance! In this episode, we explore the mental and physical chaos of the taper. The hay is in the barn and the fitness is built, but why are you suddenly terrified and feeling muscles you never knew you had? Coach JW, Coach Alicia, and Coach Anne open the training log to discuss the transition into race week and how to fit race-day logistics into the chaos of everyday life. We dive into the science of race prep—from effective carb loading and hydration techniques to the great cramping debate (is it nutrition or genetics?). We also explore the real-world application of bicarbonate supplements and why carbon-plated shoes feel like a 2-4% boost. Please note: We are not registered nutritionists or dietitians. The nutrition, hydration, and supplement strategies discussed in this episode are based on our own personal usage and coaching experience. In this episode: The Taper: Preparing for race day and managing the mental game.Taper Tantrums: Understanding phantom injuries and trusting the drop in volume.Carb Loading & Hydration: How to fuel effectively without the race-morning bloat.Cramp Prevention: Breaking down the science of cramping—nutrition vs. genetics.Supplements & Gear: The truth about bicarbonate and carbon-plated shoes. Takeaways: Trust the Rest: Dropping volume during taper week is critical; phantom pains are often just your body repairing itself.Hydration is Dynamic: Adjust your fluid and electrolyte intake as your training volume drops.Test Your Tech & Fuel: Practice carb loading in training, and never try supplements like bicarbonate or new carbon shoes on race day without testing them first. Connect with Us:If you have questions about your own training, drop us a DM! ⁠Follow us on Instagram⁠: @theendurancebalance⁠ Subscribe & Review:If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters:(00:00) The Taper: Preparing for Race Day (21:49) Understanding Phantom Injuries During Taper Week (34:18) Strategies for Effective Tapering (35:56) Tapering Strategies for Race Preparation (38:52) Carb Loading and Hydration Techniques (42:51) Understanding Cramping: Nutrition vs. Genetics (55:38) Electrolytes and Hydration in Endurance Sports (01:02:52) The Role of Supplements in Athletic Performance

    1h 10m

  8. Feb 27

    Nervous System Resets: Post-Race Recovery & CNS Fatigue Explained | Ep 7

    Welcome back to The Endurance Balance! In this episode, we explore the critical role of the central nervous system in recovery after endurance events. Your legs might feel fine, but why can't you sleep? Coach Anne opens the training log with an unexpected pivot into an 8-week Intro to Dragon Boat Racing. Coach Alicia shares her official conditioning journey into Hyrox. Coach JW gives a massive shoutout to Jack, a young kidney cancer survivor who crushed his 2K race goal , and dives into why a human coach reading your body's signals will always beat AI. Then, we answer a listener question from Bron about Nervous System Resets. We break down the difference between localized muscle damage and systemic CNS fatigue , why your body thinks you've been running from a bear for 15 hours , and how a fried CNS sabotages your digestion and future training. In this episode: The Training Log: Dragon boats, Hyrox doubles, and finding the limit.The Listener Question: Diving deep into Central Nervous System fatigue and the Fight or Flight response.Rest & Digest: Active techniques to signal to your body that it is safe to heal.The Masters Perspective: How aging and menopause artificially elevate cortisol and alter recovery timelines.Hydration Truths: Why Coach Anne says plain water is actually dehydrating. Takeaways: Active Resets: You can't just lay on the couch. A 1-hour walk in the days post-race tells your nervous system the threat is gone.Water is NOT Hydrating: Drinking plain water dilutes the fuel you put in your body. Always add electrolytes or a pinch of salt.Watch the Check Engine Light: Monitor your resting heart rate (RHR). If it is elevated by 5 to 10 beats per minute, your CNS has not reset.The Ultimate Weapon: Quality sleep recalibrates the HPA axis. You can't rush the repair process. Connect with Us: If you have questions about your own training, drop us a DM! Follow us on Instagram: @theendurancebalance⁠ Subscribe & Review: If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters: (00:00) Intro & The Training Log: Dragon Boats and Hyrox (16:19) Coaching Insights: AI Limitations & Pacing Strategies (29:39) The Listener Question: Nervous System Resets Explained (35:33) Post-Race Blues & The Fight or Flight Response (47:11) The HPA Axis, Masters Athletes, & Cortisol (56:00) Hydration Rule: Why Plain Water Isn't Enough (01:03:18) Homework: Audit Your Sleep & Resting Heart Rate

    1h 8m
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About

Alone we can do so little; together we can do so much. Welcome to The Endurance Balance, where we focus on fitting the training into the chaos. Join coaches JW McKenna (Ultra/Science), Alicia Phillips (Strength/Community), and Anne Sharkey (Nutrition/Masters) for an unfiltered look at endurance training. We combine the science of 80/20 running and triathlon with honest conversations about real life. Each episode features open dialogue, expert insights, and answers to your specific training questions. Whether you're chasing a Boston Qualifier or your first 5K, we’ve got your back.

Information

  • Creator
    JW McKenna, Alicia Phillips, and Anne Sharkey
  • Years Active
    2025 - 2026
  • Episodes
    16
  • Rating
    Clean
  • Copyright
    © JW McKenna, Alicia Phillips, and Anne Sharkey
  • Show Website
    The Endurance Balance