In this week’s episode, we’re diving into our top three endurance principles—how we train, how we fuel, and how we keep our minds in it. We start with some quick insights from recent training: why race simulations can sometimes feel even harder than race day, and how preparing mentally (not just physically) can make all the difference. We also touch on a mix of things ranging from building confidence when it’s not coming naturally to ChatGPT for training support to thoughts on iron supplementation.

In our main section, we break down the core principles that have guided us and our athletes over the long term: how to structure training with intention (including the importance of strength and speed work), how to fuel with purpose (with practical tips on carbs, hydration, and REDs awareness), and how to build mental resilience and joy in the process.

This episode is an attempt to summarize all of the key tidbits and actionable advice that supports the overall endurance athlete journey–basically a crash course in coaching. We hope you enjoy!

Links we mentioned

The Iron Protocol

Nutrition interviews on our podcast:

Challenge of the Week

Katie: Brainstorm some very long term sport goals!
Elena: Take time for a focused mental check-in → how am I feeling about my goals right now? What’s my current enjoyment level? What are my primary negative thoughts and how can I reframe them? What do I need right now?

Gear Pick of the Week

Katie: The Feed ice bandana
Elena: Amazon heat suit