This week's episode hits a bunch of fun topics including: insights from our athletes and the pros at the Ironman 70.3 World Championships in Marbella, Spain; thoughts on how to get back in multisport training if you have been focusing on a single sport for a while; off-season reminders, including how to balance lack of structure with a smart progression of volume and intensity; indoor trainer tips for cycling; Jim’s new mobility and strength routine; and “chocolate chip cookie” training. We also preview the Triathlon Academy, an entry-level coaching option for members of the Endurance Drive community, and hit some fun fashion-inspired gear picks of the week. Check it out!
Katie:
Insights from 70.3 world champs
Insights from the pros:
Once again, IM/70.3 is a run race – see both men and women winners
LOVE the redemption that Lucy and Taylor brought to race day. Amazing to see them basically race an entire Kona and then execute on this race just a few weeks later.
Rare finish for the men with a sprint, but shows it does matter to be fast at the end!
“Ready is a decision, not a feeling”
Love this! If you wait to feel ready you will probably never feel ready. Repeat to yourself “I am ready” and the performance follows
Two arrows analogy in practice: One of my athletes got a bike mechanical (dropped chain) and recovered it almost immediately / didn’t let it affect the rest of her race. We love this!
And a fun fact: the men’s WINNER who had a sprint finish with KB to win the title crashed early on in the bike, had a mechanical, and recovered it! From his post race interview: “It was my own fault. I just went too fast through that corner. I had no idea we had to go right so I just slid out and went under the barrier. I got stuck a bit and my right TT extension was sort of across this way so I had to ride with it like that. And then the casing on my rear derailleur cage was also bent a bit which meant I couldn’t go into my smallest gearing. So I stopped at the end of the first climb to bend it back and luckily it felt good from there on. But my hip was hurting quite a bit at the start of the run and it took me a little bit to get into it but once I did, I felt really strong actually.”
Another athlete’s insights on bike course:
Practiced all bikes on a course she simulated nearby at home - was super prepared for the climbs and descents, unlike some other riders. For some technical bike courses, it REALLY matters to be a good bike handler. It seems like more and more of these races are becoming quite technical, especially in Europe, so it pays to invest in good bike handling skills.
Amazing negative split on the run —> “Could I have gone faster on the bike?”
My response is almost always “probably, but we never know where the ‘line’ is between nailing it and blowing up. You could be 3 feet away or 3 millimeters away. I prefer to err on the side of slightly easier on the bike, especially long/hard bikes like this one, for your fastest overall time.”
My thoughts on getting back into swimming and biking after abandoning both a couple of months ago in pregnancy
The why: I can still run pretty well! But I know I will likely be able to get back into biking/swimming sooner than I can get back into running, so I want to re-introduce that as part of my routine now.
Also a better fit as the weather gets less nice to run outside
Swim: Start small! 30 minutes, easy technique, no pressure; use gear like fins, paddles and buoy, etc.
Bike: Peloton was quite the adjustment! Picked an easy class, second workout of the day (i.e. very low pressure / doesn’t matter, especially when there’s potential for time wasted troubleshooting), fun music
General: Stop before you’re gassed so you end on a high note; hen in doubt, less data
Mindset: win is getting wet or win is clipping in
Jim:
A Few Off-Season Reminders
When you head out the door this time of year, your primary goal should be simple: keep it light and have fun.
Have a loose plan, but be willing to modify it as you tune into your body’s energy. For example, the other weekend I set out with my mountain bike and a small backpack full of food, hydration, running shoes, and a few warm layers. My plan was to ride for about an hour to a trailhead, run up a mid-sized mountain, and then ride back to the car.
Within the first 20–30 minutes, I realized my ambition level didn’t match my energy level. I ended up adjusting my ride and run plans four different times before finally settling on a version that matched how I felt that day. It was colder than expected, too. By aligning my daily goals with both my energy and the environmental conditions, I turned what could have been a frustrating day into a great one.
In short: have a plan, but feel free to modify the heck out of it!
Layer Up More Than You Think You Need
For longer outings—say anything over two hours—bring more warm layers than you think you’ll need. This can be as simple as an extra wind shell, a dry shirt, and gloves or a hat/headband. The shorter days and lower sun angle this time of year can make temperatures drop quickly. One hour you’re biking or hiking in warm sunshine, and the next you’re chilled in the shadows of the hills.
Keep November (and Maybe December) Relaxed
Use November—and possibly December—as a mentally and physically relaxed phase of training. That might simply mean lowering the pressure and giving yourself permission to go easier.
January 1 will be here soon enough, and with it comes the focused intensity and volume needed to prepare for 2026 races and events.
Practical Guidelines for Triathletes:
Aim for 2–3 easy rides per week, with a few short hard pickups (20–30 seconds).
Run 2–3 times per week for 30–60 minutes. Even a light 20-minute run helps maintain readiness for longer sessions later.
Don’t underestimate the value of frequent, easy 20–30 minute runs — they add up.
If you feel like swimming, great. If not, it can wait until the new year.
For Cyclists:
Focus on plenty of Zone 1 / Zone 2 riding, 3–5 times per week.
Avoid diving into VO₂ max intervals too early but don’t be afraid to put out some effort in Zwift/TPV or hills 1 - 2X per week for short bursts.
Maybe jump into a Zwift race for fun and some organic high-end aerobic work.
Good segway into a listener question: I’m recovering from an injury I got in the off season partially because of inconsistency in volume and intensity; some weeks I would do very little running or biking because I was traveling or doing other active things and then some weeks I would have more time and excitement and do bigger adventure type workouts, and ended up getting injured (largely from running and biking). My recovery has involved structured / planned workout volume and increasing the overtime, so the second part of my off season has actually had a lot of structure. I’ve heard you talk about lack of training plan being good in the off season, leaving flexibility for adventures and different levels (or types of activity). How can an athlete think about balancing both the flexibility and lack of structure and varied types of adventures in the off season with ensuring that variation doesn’t cause issues because the body isn’t used to it?
Winter cycling trainer tips
Now’s a good time to organize your winter training setup. I just went through my annual ritual of reconnecting my trainer, virtual training software, and devices.
Somehow, every year this takes a few hours longer than I expect. This time, nothing connected properly to my older trainer—again—so I ended up syncing TrainingPeaks Virtual to my iPad, which was not on my 2025 bingo card.
My trainer ride progression has been:
1st trainer ride - all kinds of technical problems. Really hard to push any watts.
2nd trainer ride - connected to iPad, power meter broke, low Z1 felt like Z3. Effort feels like two zones higher. Patience with getting your trainer legs.
3rd trainer ride - watts were up 20 - 30, more comfortable getting into my low Z2 zone
4th trainer ride - watts leveled off at 3rd trainer ride level. But feeling a little more comfortable on the trainer
5th trainer ride - Tempo-threshold workout:
Pro tip: Don’t try to set up your trainer and virtual software right before your first workout. It will likely end in screaming, tears, or both! Set aside time to get it all dialed in when you’re not rushing to train. (I ignore this advice every year.)
Why does indoor training feel so much harder than outdoors?
1. Cooling and Heat Dissipation
Indoors, your body can’t shed heat efficiently:
Outside, airflow massively increases convective cooling. 80% of our energy produced is heat. Humans are very inefficient!
Indoors, even with a fan, you’re still steeped in your own heat.
As core temperature rises, your body diverts blood to the skin for cooling — meaning less oxygenated blood for your working muscles.
Result: higher heart rate, perceived effort, and sometimes lower power for the same “feel.”
Fix: Use multiple high-flow fans — one head-on and one angled from the side — and open windows or use a venting setup if possible.
I use an economical floor fan for my front and a smaller table fan for my side. Good fans will fundamentally change your trainer experience.
Fix: Expect about 3–8 % lower sustainable power indoors. You can adjust your Threshold Power in TrainingPeaks (and/or Zwift) at least for the first 2 - 4 weeks then re-evaluate.
2. Lack of Micro-Rest
Outside, your effort naturally varies:
You coast downhill. I coast, on average, 10-15% of my ride time. That is A LOT of rest and recovery.
You soft-pedal into turns or might use the draft of another rider(s).
You stand or shift weight subtly to handle the bike.
Indoors, it’s constant tension and grind — no coasting, no micro-breaks.
That “steady grind” means your neuromuscular fatigue builds faster, especially in the quads and hip flexors.
Fix: Spin light between intervals, stand up 10–15 seconds every few minutes, or slightly vary cadence.
3. Reduced Mechanical Efficiency
Indoors, the bike is fixed — no balance, no forward motion, limited upper-body engagement.
You lose some of the elastic energy return and small stabilizing muscle recruitment that aid efficiency outdoors.
The “locked-in” position can also increase local muscular fatigue, especially in the glutes and lower back. The trainer requires more engagement through the pedal cycle.
Fix: Periodically get out of the saddle or change hand positions to mimic natural movement. I like to move from the tops, to the hoods to the drop bars regularly. I will stand up for a 10”+ every 5’ - 10’. There is no glory in just sitting completely still on your trainer. Find a routine that will make the trainer experience sustainable for the winter.
For longer trainer rides, I get off every 1 hour to use the bathroom, refill a bottle, get another snack. A 5’ break every hour will really help the long rides feel manageable.
4. Psychological Factors
No wind, no beautiful scenery, no terrain = less sensory stimulation.
Your brain interprets that monotony as higher effort for the same output — it’s pure perception of effort (RPE) science.
Fix: Use engaging visuals (e.g., Zwift, TrainingPeaks Virtual, race footage) or structure intervals with clear micro-goals every 2–3 min. Or watch your favorite TV shows. Trainers are great for binge watching.
5. Trainer Calibration
Smart trainers can slightly over- or under-report power depending on setup and calibration.
Fix: Calibrate your trainer and/or power meter before each session.
I use my power meter as the power source when on TPV or Zwift and not the trainer.
If you have ever raced in Zwift, you will find out just how many trainers out there are not calibrated. In other words, you are NOT the worst bike rider in the world but rather over 50% of the field has an uncalibrated trainer which makes them faster than Tadej Pogacar.
Mobility & Bodyweight Strength — My New Routine
Lately, I’ve started a new near-daily routine with Carrie using The Sculpt Society app. The lead instructor, Megan Roup, is a fitness trainer, entrepreneur, and former dancer — and I’ve been surprised by how much I enjoy these light, efficient workouts.
Here’s why they’ve become a regular part of my training:
1. Super Convenient and Efficient
You can do the workouts right at home. The beginner sessions are around 20 minutes, with optional 10–15 minute stretch sessions that fit easily into a busy day.
2. Smart Progression
The beginner program starts easy and gradually builds in difficulty week by week — following the principle of progressive overload.
3. Gentle but Challenging
Don’t be fooled by the simplicity — you’ll definitely feel the burn, especially during the arm/shoulder warm-up and all the hip/glute work.
4. Fantastic Movement Prep or Standalone Session
You finish feeling engaged, primed, and alert. It’s perfect as a standalone mobility and strength session, or as a warm-up before running, cycling, or heavier strength training.
I never thought I’d be doing this kind of workout — but here we are, and I’m loving it.
I talk about mobility and strength all the time with my athletes (especially Masters athletes), but I’ve always struggled to make it a consistent part of my own schedule. This program has changed that.
Mobility truly gives you years of your life back. In endurance sports, we often move in the same planes for decades. These sessions are helping me move outside those planes, building a more balanced, healthy, and mobile body.
No one over 40 has ever said they’re too mobile or too strong — and this is a great reminder why.
Chocolate Chip Cookie Training
I stole this idea from Jessie Diggins when asked if she was able to determine the training magic when she trained with the Norwegians. She said all training is more or less the same.
Training is like making chocolate chip cookies — the main ingredients are always the same. No matter who makes them, you know you’re eating a chocolate chip cookie.
Think about the basic ingredients:
Flour
Butter
Sugar
Chocolate chips
Training works the same way. The key ingredients are:
Consistency – showing up nearly every day
Time – showing up nearly every day for months and years, not just days and weeks
Volume – doing enough training to meet the demands of your event and your goals
Patience – understanding that progress comes from sustained effort over months and years
Sure, some chocolate chip cookies have sea salt, a splash of vanilla, or a secret spice. There are slight variations in how you bake them — but in the end, it’s still a cookie you recognize.
Ad: The Triathlon Academy
What It Is
The Triathlon Academy is designed for athletes who want to train with The Endurance Drive but may not be ready for full one-on-one coaching.
It incorporates our “best of” workouts and proven training practices. You’ll receive structured weekly and monthly plans to help you build triathlon skills and a solid fitness foundation.
Support
I’ll be available through TrainingPeaks and email for guidance and feedback. If we have enough participants, we’ll also host a monthly Zoom call for additional Q&A and community connection.
Who It’s For
The Triathlon Academy is geared primarily toward athletes beginning their endurance journey—especially those training for Sprint and Olympic-distance races. While it’s mostly short-course focused, I do offer a 70.3 (Half Ironman) option. It’s probably not suited for full Ironman-distance training.
How It Differs from One-on-One Coaching
The main difference between one-on-one coaching and The Triathlon Academy is the level of individualization.
One-on-one coaching is highly customized and involves regular, hands-on feedback tailored to your unique goals and lifestyle.
The Triathlon Academy offers a structured, yet generalized plan—still rooted in The Endurance Drive methodology, but designed for independent athletes.
Challenge of the week:
Jim: Keep your activities light and fun in November and December.
Katie: If you’ve been out of the pool… get in for 30 minutes!
Gear pick of the week:
Katie: Lululemon yoga mat for mobility and strength @ home
Jim: Best biking base layer I’ve ever used: Uniqlo Cashmere Turtleneck sweater