Endurance Icons

In this episode of Endurance Insights, I’m getting real about a recent mistake in my Eugene Marathon build that led to an Achilles issue, and exactly what I’d do differently so you can avoid the same setback. From there, I break down three of my favorite legendary workouts—the Mona Fartlek, The Michigan, and the classic 800m session—and how to use them effectively depending on your level. We also dive into key training insights for this time of year, including:Why triathletes need to prioritize time in the aero position before heading outdoorsThe biggest mistake athletes make after signing up for a race And why the real work happens in the 99% of training no one seesI wrap things up by sharing some of the podcasts and books I’m currently loving so you can keep learning and improving alongside your training.

In this episode of Endurance Insights, Coach Mark Cullen breaks down several common myths and misconceptions in endurance training—from why runners shouldn’t cover the full marathon distance in training to why VO₂ max and heart rate are often misunderstood metrics. Mark explains how building consistent weekly volume, developing durability, and progressing through different training intensities creates a stronger aerobic foundation than chasing extreme workouts or metrics promoted by influencers. He also dives into practical performance topics including marathon fueling strategy, why most runners shouldn’t change their natural foot strike, how lactate thresholds actually work, and why fractional utilization matters more than simply having a high VO₂ max. The episode closes with a discussion on the limits of heart-rate training and why pace, power, and perceived effort remain the most reliable metrics for training and racing success.

In this episode I cover three common mistakes that hold endurance athletes back. We talk about why elite runners often train and race without headphones, why pace, power, and RPE are usually more reliable than heart rate zones, and why many athletes miss their time goals by trying to train at goal pace before their fitness is ready. If you focus on awareness, the right effort, and building fitness patiently, your performance will trend toward and often beyond your goals.

In this episode, I dive into the best marathon-specific long run workouts used by competitive and elite runners, how to structure them properly, and how super shoes and shoe rotation fit into the equation.Let me know in the comments below your thoughts or topics you want covered!

In this episode, I break down where to place your strength training in relation to your endurance training each week, and why hills are one of the most underrated tools in endurance training. Whether you’re a runner, triathlete, or hybrid athlete, hills can act as sport-specific strength work that builds resilience without adding gym volume.Let me know in the comments what you think or if there is other topics you want to see covered

In this two-part episode, I break down why I feel heart rate training is overrated, and why focusing on RPE combined with pace or power leads to better training and racing decisions. We’ll cover why heart rate data can be misleading, how elite athletes actually train, and where heart rate does provide real value for long-term progress and recovery.In Part 2, I talk about practical winter running advice, sharing simple strategies to reduce injury risk when conditions are crap, from treadmill use and pacing adjustments to warm-ups, footwear, and smarter decision-making.

The world’s best athletes train easier than most recreational runners think.Drawing lessons from Kenyan training culture, insights from Into Thin Air on Ethiopian runners, and the performance mindset explored in Carrie Soto Is Back, we explore why truly easy days are non-negotiable, how environment and patience shape long-term success, and why confidence is earned through consistent preparation.If you’ve ever felt guilty running slow, questioned whether your easy days are “easy enough,” or struggled to balance ambition with sustainability, this episode will challenge how you think about training and help you race better by doing less on the days that matter least.

Lessons from Kenya & Ethiopias Marathon Success + How To Avoid Bone Stress Injuries

In this episode, Mark breaks down one of the most overlooked performance metrics in endurance sport: running economy, how efficiently your body uses oxygen to run at a given pace. The research is clear: improving running economy can lead to massive performance gains without increasing fitness in the traditional sense.You can improve running economy, by including:Hill sprints & short maximal sprints for neuromuscular efficiency and leg stiffnessPlyometrics that boost tendon elasticity and reduce ground-contact timeHeavy strength training to increase maximal force and rate of force developmentSuper shoesHigh volume of running

Discover how Arthur Lydiard, the self-taught New Zealand coach, created the endurance training system that shaped modern running. We cover his famous 100-mile weeks, hill circuits, Olympic champions, and how his principles still apply to today’s runners, triathletes, and hybrid athletes.

In this episode, coach Mark breaks down exactly what you should and shouldn’t be doing during the base months of November, December, and January if you want to crush your 2026 season without peaking way too early.Most athletes mess this period up, this is the time to build durability, consistency, strength, and aerobic capacity so you can absorb real training when the season heats up.

Most running injuries are preventable, and usually self-inflicted. In this episode, Coach Mark breaks down the real reasons runners get hurt and how to stay healthy for the long game. He covers topics like: ramping up mileage too fast to running the same pace every day, skipping strength, or ignoring early warning signs, this episode covers the training, lifestyle, and recovery mistakes that quietly add up to injury.Why your plan should always be written in pencil, and how simple habits like fueling properly, sleeping more, and varying your training can make you bulletproof over time.

FTP is a useful benchmark, but it’s not the only thing that makes you fast. In this episode, we break down why two athletes with the same FTP could finish 10–15 minutes apart and what actually drives real-world bike speed. From aerodynamics and bottle setup to durability, fueling, pacing, and momentum, we unpack the hidden performance factors that separate mid-pack riders from podium contenders.

Zone 2 training is incredible for building your aerobic base, improving fat oxidation, and making long efforts feel easier, but if it’s the only intensity you train in, you’ll eventually hit a performance plateau. In this episode, I break down why Zone 2 alone won’t make you faster, how it fits into the bigger performance pyramid, and why you still need threshold and VO2 max work to raise your race pace, FTP, and repeatability in high-intensity efforts. I’ll explain why beginners often see huge early gains with Zone 2 while intermediate and advanced athletes quickly stall, and how triathletes, runners, and CrossFit athletes can layer higher intensities to deliver real race-day speed and durability. If you’ve been “living in Zone 2” and wondering why your performance isn’t improving, this will help you understand what’s missing and how to build a complete endurance engine.

Ever wonder what separates elite athletes from everyone else? In this episode, Coach Mark Cullen breaks down the key habits and systems that world-class performers live by: from training structure and recovery routines to mindset, nutrition, and environment design. Learn how to apply these proven strategies to your own training and life so you can perform like a pro, no matter your level.

Each week I share my thoughts on key topics to help endurance enthusiasts train smarter, race better, and enjoy the process.Whether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coach’s perspective. Got questions or topics you want covered? Drop them in the comments!💥 Don’t forget to like, subscribe so you don’t miss a weekly episode.▶️ Connect with me on instagram @markcullenn or @lpendurance for coaching info and updates.

Each week I share my thoughts on key topics to help endurance enthusiasts train smarter, race better, and enjoy the process.Whether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coach’s perspective. Got questions or topics you want covered? Drop them in the comments!💥 Don’t forget to like, subscribe so you don’t miss a weekly episode.▶️ Connect with me on instagram @markcullenn or @lpendurance for coaching info and updates.

Each week I share my thoughts on key topics to help endurance enthusiasts train smarter, race better, and enjoy the process.This week im talking about my favorite race predictor workouts for 5k, 10k, Half Marathon and Marathon. Whether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coach’s perspective. Got questions or topics you want covered? Drop them in the comments!💥 Don’t forget to like, subscribe so you don’t miss a weekly episode.▶️ Connect with me on instagram @markcullenn or @lpendurance for coaching info and updates.

Each week I share my thoughts on key topics to help triathletes, crossfitters and runners train smarter, race better, and enjoy the process.This week ill recap the race and learning from the Ironman World Championship in Nice, France. Whether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coach’s perspective. Got questions or topics you want covered? Drop them in the comments!💥 Don’t forget to like, subscribe so you don’t miss a weekly episode.▶️ Connect with me on instagram @markcullenn or @lpendurance for coaching info and updates.

I run through the lineup of athletes and who I think will feature on the podium!

Each week I share my thoughts on 3 key topics to help triathletes and runners train smarter, race better, and enjoy the process.This week’s topics:1) Why running feels hard on some days 2) What various run paces should feel like: easy, steady, tempo, threshold, interval3) Signs of athlete maturityWhether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coach’s perspective. Got questions or topics you want covered? Drop them in the comments!💥 Don’t forget to like, subscribeso you don’t miss a weekly episode.▶️ Connect with me on instagram @markcullenn or @lpendurance for coaching info and updates.

Each week I share my thoughts on 3 key topics to help triathletes and runners train smarter, race better, and enjoy the process.This week’s topics:1) Throwing outlandish dreams into the social media sphere2) 3 of my favorite quotes about performance and longevity3) How get the most out of your races and avoid leaving your best results in training Whether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coach’s perspective. Got questions or topics you want covered? Drop them in the comments!💥 Don’t forget to like, subscribe so you don’t miss a weekly episode.▶️ Connect with me on instagram @markcullenn or @lpendurance for coaching info and updates.

Each week I share my thoughts on 3 key topics to help triathletes and runners train smarter, race better, and enjoy the process.This week’s topics:1. Watts per dollar aero improvements2. Carb loading tips for triathlon and marathon events3. Warmup protocols for triathlonWhether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coach’s perspective. Got questions or topics you want covered? Drop them in the comments!💥 Don’t forget to like, subscribe so you don’t miss a weekly episode.▶️ Connect with me on instagram @markcullenn or @lpendurance for coaching info and updates.

Each week I share my thoughts on 3 key topics to help triathletes and runners train smarter, race better, and enjoy the process.This week’s topics:1. How often and how to use Brick runs in your training2. How to avoid GI issues in training and racing3. Polarized vs Pyramidal training for various athletesWhether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coach’s perspective. Got questions or topics you want covered? Drop them in the comments!💥 Don’t forget to like, subscribe so you don’t miss a weekly episode.▶️ Connect with me on instagram @markcullenn or @lpendurance for coaching info and updates.

Episode Highlights: Gabriel Chalut on Winning 70.3 St. GeorgeGabriel recently won the Overall Age Group title at Ironman 70.3 St. George in 4:09 in extreme heat (~35°C).We chat through Gabe’s journey through injuries, setbacks, and consistent growth.Coaching with Natasha at NVDMStarted working with Natasha from NVDM in 2023.Sees their coaching relationship as a blend—started as more top-down but has evolved into a collaborative approach.Noted consistent progress in race performances and improved training individualization.Initially, the coaching dynamic was more of a "dictatorship" (coach-led structure).Over time, it’s evolved into a more personalized and collaborative athlete-coach partnership.Emphasizes the importance of trust and communication in coaching.Takeaway ThemesThe value of surrounding yourself with high-level athletes and mentors.How consistency, community, and communication contribute to long-term development.Gabe is just getting started—hints at big goals ahead.

Mark sat down with LP Endurance coach and athlete Ryan Power to break down the real, practical training that led to his 1:12 half marathon. No gimmicks. No secrets. Just smart, consistent work—and strategies every athlete can apply, whether you're chasing a PB or aiming to stay strong as you age.Here’s what we covered:🏃‍♂️ The Full 16-Week Training BlockRyan shared exactly how he structured his training—from long runs to threshold intervals to sharpening sessions. We talked about how he adapted his training to life demands, stayed healthy, and built toward peak fitness without overreaching.Shoe Rotations That WorkMastering Downhill PacingStaying Fast & Durable With AgeThis episode is full of actionable tips for any athlete—from beginners to experienced racers. If you want a real look into what effective endurance training actually looks like, don’t miss this one.

This is part 1, part 2 coming next week!Ryan has been a running & triathlon coach for more than 15 years. He has competed as an elite triathlete and has run in the 15:XX for the 5KIn this episode we cover:-Ryan’s Coaching & Athletic Background-Coaching Philosophy Framework:.-Running Periodization-Effort-Based Training Over Metrics-Flow State & Data Caution-Strides & Hill Reps Year-Round-Running Form

Description: In this episode of Endurance Icons, we sit down with Natasha van der Merwe, a former professional triathlete, coach, and founder of NVDM Coaching. She shares insights into her coaching philosophy, the power of community, and her passion for empowering athletes at all levels. We dive into the creation of her innovative nutrition products, the importance of mindset in endurance sports, and her vision for leaving a legacy rooted in service and connection. Natasha's story reminds us of the profound impact of purpose-driven work and the joy of pursuing excellence.

Mark and Jeff dive into: -Pre race buzz around Kona -Who our podium picks were -How the race played out & analysis -Lots of valuable information for Age Group athletes around racing, nutrition, heat, gear etc.

Canadian Pro Triathletes Jess Turanec, Allison Jacob and Jess Cullen

In our latest episode, we have a discussion about coaching philosophies and what to look for in a coach. We explored the importance of communication, engagement, and taking ownership in fostering successful athlete-coach relationships. Key takeaways highlighted that coaches should have experience with athletes who share similar goals and backgrounds. It’s crucial to find a coaching style and philosophy that align with your personal needs, whether that means preferring a hands-on or hands-off approach. Top performers stand out by being adaptable, focusing on the process rather than just the goal, and viewing setbacks as learning opportunities. We delved into the specifics of choosing a coach, emphasizing the need to consider their experience with similar athletes, the benefits and drawbacks of remote versus in-person coaching, and the importance of matching communication styles. Credentials can be helpful but are not the sole determinant of a good coach. We also discussed the qualities of top-performing athletes, who take responsibility for their training, communicate regularly with their coaches, and remain open to feedback. Mark's coaching philosophy was shared, focusing on integrating performance within the context of a busy life and using endurance sports to build life skills beyond fitness.

Jess Cullen sits down with fellow LP Endurance Pro teammates Jess Turanec and Allison Jacob to run through their races and experiences at Chattanooga 70.3 in the Ironman Pro Series. Episode Notes Transitioning from age group to pro is a big adjustment with many differences Swim starts are more chaotic, bike courses less crowded, run is about chasing down competitors Mindset is key - viewing races as learning experiences and staying positive through challenges Consistent training at prescribed paces and avoiding heroic efforts enables longevity in the sport Jess T felt very nervous, especially at pro meeting surrounded by triathlon stars Allison felt calmer than before her first pro race, used mantras/focus words Jess C had a hectic lead-up with work travel and moving, focused on executing race plan Open water swimming is challenging compared to the pool, takes time to translate Jess T and Allison exited water alone, Jess C had a panic moment early on Downriver current was strong, buoys came quickly, some physical contact between athletes Allison rode on feel vs power, focused on steady effort and cadence, course felt empty Jess T's seat was too low causing hip pain, rode mostly solo enjoying the course Jess C had favorite ride, pushed hard and rode with other pros which was motivating Allison aimed to ease into pace on hilly course, counted steps to maintain cadence Jess T developed a side stitch and had to walk/slow down, but enjoyed cheering others Jess C went into triage mode due to heart arrhythmia, ran easy but still had fun Pro races have more perks but are "pure" racing without advantages like drafting Dynamics are different - always chasing vs being chased, truly racing yourself Learning curve is steep but provides motivation to keep improving each race All three racing Ironman 70.3 Mont-Tremblant next Allison traveling to Europe for work, will take a short training break Jess T connecting with another pro female in Ottawa to train together

In this episode we cover: -Allison's journey to her first pro race at Ironman Texas -Pre Race prep and feelings -Swim, Bike, Run recaps -Whats next.

Welcome to the Oceanside 70.3 recap! In this episode, we dive into the exciting world of triathlon, specifically the recent race where Jess had her first pro experience.  We start with Jess's journey leading up to the race with her preparation and how the pro experience differed from being an age grouper. We hear some funny stories from the pro briefing around race ranger, aero fairing and the pro personalities.  Jess recaps her day through the swim, bike and run and shares a few funny gear and fuelling mistakes she made on the day.  Next we dive into a recap of the amazing top performances from the day on the mens and womens side and rate the kickoff to the pro series.  To wrap things up, Mark shared a hilarious story about an age grouper who had a whirlwind of a day. From showing up late, to renting a bike, to getting a mechanical; this athlete's journey was filled with ups and downs, highlighting the unpredictable nature of triathlon racing. Overall, the Oceanside 70.3 was a race to remember, filled with thrilling moments, inspiring performances, and plenty of laughs along the way. Tune in to our next episode for more exciting race recaps and triathlon insights!

In this insightful conversation, Jeff Sankoff - physician, coach, athlete and podcaster at TriDoc podcast shares the top 5 takeaways that actually work for athletes, highlights misconceptions in endurance sports, and delves into his coaching philosophy across swimming, cycling, and running. With personal reflections on mindset shifts and optimizing performance, along with practical advice on gear selection and upcoming race plans, Jeff's expertise resonates with both seasoned athletes and enthusiasts seeking to excel in endurance sports. Follow Jeff on TriDoc Podcast and his journey for invaluable insights and inspiration. Links: PODCAST: https://www.tridocpodcast.com/ Microbiome podcast: https://www.tridocpodcast.com/episode/ep-124-the-microbiome-and-athletic-performance-tamara-jewett  This episode is sponsored by Open. To get one month free, use code ICONSOPEN30 o-p-e-n.com. 

Uncover the secrets to unlocking your full athletic potential with sleep expert Michael Grandner. Gain valuable insights into sleep requirements for athletes, practical tips for improving sleep quality, and the truth behind common sleep myths. Get ready for a discussion fueled by entirely audience questions! Follow Michael at Dr. Michael Grandner

In this episode of the Endurance Icons podcast, hosts Mark and Jess welcome Haley Smith, an accomplished mountain biker, gravel racer, Olympian, Commonwealth Games and World Cup medalist, and mental health advocate. Haley reflects on her journey into professional cycling, her struggles with anxiety and an eating disorder, and her ongoing efforts to balance athletic excellence with mental well-being and academic pursuits. She shares insights into her training routines, lifestyle choices, and aspirations for the future, providing a candid and inspiring look into the life of a professional cyclist

Hey, Endurance Fans! Get pumped for another awesome episode of Endurance Icons with Ben Pobjoy back for round two!  Join us as we dive into Ben's wild adventure – attempting to run a mind-blowing 242 marathons in just one year, all around the globe. We're talking numbers, we're talking laughs, and we're talking some seriously epic tales from the road. From highs to lows, Ben shares the ups and downs of his incredible journey, showing us just how beautiful and bonkers our world can be when you're running through it. Trust us, you don't want to miss this one! So, lace up those sneakers and get ready to be inspired by Ben Pobjoy's record-breaking quest. Whether you're a seasoned runner or just love a good story, this episode will leave you cheering for more. Let's hit the pavement with Ben and explore the world one stride at a time! 🏃‍♂️💫

Jess is making the jump to pro! The hosts talk about the big and exciting life changes ahead in 2024 for them and why a little break was needed in the last month. The hosts debrief on some of their favorite memories from the first full year of endurance icons.

In this episode of Endurance Icons, Mark is joined by Scott Tindal, the Co-Founder of Fuelin and a distinguished performance nutrition coach. The episode kicks off by covering Scott's journey through professional sports, notably his time with the Toronto Maple Leafs, providing a rich backdrop for understanding the intricate world of performance nutrition. The conversation delved into Fuelin's approach aimed at simplifying nutrition for endurance athletes. Scott elaborated on the stoplight system, a method that dynamically adapts to an athlete's training loads. This system ensures athletes fuel optimally for their specific training and racing needs, enhancing their performance significantly. Scott shared insights into Fuelin's transformative impact on renowned athletes like Holly Lawrence, Skye Moench, and Rachel Zilinskas. These athletes have witnessed remarkable breakthroughs in their race performances, attributing a big part of their success to Fuelin's tailored nutrition strategies. One of the podcast's highlights was Scott's thoughts on adapting fueling strategies around the menstrual cycle. Additionally, he tackled the recent debate of high vs. low carb diets, offering perspectives rooted in practical experience. Scott also emphasized how athletes can go about finding an optimal race weight and how Fuelin assists athletes in navigating this complex aspect of performance. Follow Scott on the Fuelin account @getfuelin

In this episode, we delve deep into the world of endurance performance with Phil Batterson, an Integrative Physiologist renowned for his expertise in maximizing athletic potential. Phil guides us through the intricate web of variables influencing endurance performance. We explore contrasting methodologies like the Polarized vs. Pyramid Models, dissecting their applications and efficacy in training regimens. Understanding the nuances of setting training zones becomes clearer as Phil shares his insights into tailoring workouts for peak performance. For enthusiasts seeking to elevate their thresholds and VO2max, Phil unveils strategies and techniques to effectively enhance these crucial markers. Delving into the realm of testing protocols, we uncover the best practices for accurate assessments and how these insights can shape personalized training plans. One fascinating aspect discussed is the utilization of a Moxy monitor—a cutting-edge tool providing real-time data on muscle oxygenation levels. Phil walks us through its application and how athletes can leverage this technology to optimize their training routines. Moreover, the significance of strength training in tandem with the economy of movement surfaces in our conversation. Phil sheds light on how integrating strength workouts complements endurance training, fostering efficiency in movement and overall performance. This episode is a journey into the science behind endurance excellence, offering actionable insights for athletes at all levels striving to achieve their personal best. Follow Phil on instagram @critical02

In this episode with Pro Triathlete Jocelyn McCauley we cover: Struggles post pregnancy and early 2023 hernia/labrum surgery Return from Injury to a 3rd at IM Texas The role her family and faith play in her life and her race selection Her 2 Ironmans within 3 weeks that saw a 10th at Kona in 8:50 and 3rd at Florida in 8:33 What her training, nutrition, recovery and strength training looks like What working with her coach Bjorn Geesmann is like and why they work.  Her plans for 2024 racing and why she had to pass on the Nice, France IM World Champs  Follow Jocelyn on Instagram at @Jocelynmccauley

In this Episode of Endurance Icons we sit down with Pro Triathlete Marc “The Shark” Dubrick.  Marc shares the elements that have helped him with his breakthrough year in 2023 that saw an 8th place finish at 70.3 worlds and a win at the legendary Escape from Alcatraz triathlon. He shares his struggles in the world of short course triathlon that ultimately led to him moving to long course and finding early success. We dive into Marc's pillars of performance that have catapulted him into the top 50 in the Pro Triathlon Rankings. Marc shares what he does in training, nutrition, recovery and strength to set a foundation for years of success to come. He talks about his coach James Peterson, his approach and why they have a cohesive relationship. We wrap it up by talking about his plans in 2024 with the lure of both Ironman and the PTO series, how RTS is supporting him as a pro and his new podcast with Ben Kanute on the Triathlon Hour. Follow Marc on instagram @mdubrick7

In this action-packed episode of Endurance Icons, hosts Mark and Jess kick things off with the latest UTMB Drama and Sam Laidlows Aggressive Social Media Posts about doping. Looking ahead, Mark and Jess offer a sneak peek into the upcoming races in Florida and Cozumel, offering their expert insights on what to expect and which athletes to keep an eye on. They turn towards talking about the big Ironman Pro Series Announcements for 2024. Jess takes the reins as she recaps her unforgettable experience at Kona, painting a vivid picture of the challenges, triumphs, and memorable moments that defined her race day. To wrap things up, Mark and Jess share their top training focus areas for November to January, providing listeners with valuable tips and strategies to set themselves up for a victorious 2024 season. Whether you're a seasoned triathlete or just dipping your toes into the world of endurance sports, this episode is packed with inspiration and actionable insights to help you crush your goals. Tune in now and get ready to be motivated, informed, and fired up for your next race!

In this episode, we dive deep into the remarkable journey of Michelle and Kim Krezonoski, two athletes whose passion for running has led them to extraordinary heights. From their humble beginnings to their collegiate careers, and the pivotal moments that defined their running journeys, we explore it all. The Genesis of Running: Michelle and Kim recount their initial encounters with running, sharing the moments that sparked their love for this sport. From the first strides to the boundless freedom it brought, their journey began with a shared love for XC, Track and eventually the open road. The spotlight shifts to Coach Jeff Cunningham, an instrumental figure in Michelle and Kim's journey. With wisdom, guidance, and an unyielding belief in their potential, he shaped them into the elite athletes they are today, highlighting the transformative power of a mentor. The episode takes an exhilarating turn as Michelle and Kim reflect on their debut sub 2:40 marathons at CIM. Through grueling training and unshakeable determination, they shattered barriers and achieved a monumental milestone in their careers. Michelle opens up about a recent chapter of her journey - a battle with injuries. The hosts discuss the physical and mental hurdles she faced, highlighting the resilience that carried her through, and the lessons learned along the way. Kim shares her experience at her recent 6th place finish at the Canadian Marathon Championships. Her strategic prowess, unbreakable spirit, and the heart-pounding race unfold in vivid detail, offering a glimpse into the world of elite distance running.: Michelle and Kim unveil the secrets behind their training regimen. From meticulously planned workouts to the significance of balanced nutrition, strength training, and prioritizing recovery, they provide invaluable insights for aspiring athletes and enthusiasts alike. Follow Michelle and Kim on Instagram at @michellekrezonoski and @kimkrezonoski

In this episode of Endurance Icons, we dive deep into the world of sports and exercise medicine with the multifaceted Dr. Rich Trenholm. Dr. Trenholm is not your typical doctor; he's a seasoned athlete and a medical expert who brings a unique perspective to his practice. Join us as we explore his inspiring journey as a medical director for Ironman, an athlete and his upcoming role as a doctor at the PanAm Games. Dr. Trenholm shares his insights on his dual role as a doctor and athlete, highlighting how his personal experiences enrich his approach to medicine. You'll also hear about his assessment of our very own podcast host, Jessica, offering valuable insights into her fitness journey and health. As the medical director for Ironman Muskoka, Dr. Trenholm sheds light on common and preventable issues that athletes face and how he works to ensure their well-being during these intense competitions. Additionally, we get a sneak peek into his preparations for the upcoming PanAm Games, where he'll be providing vital medical support to world-class athletes. Tune in now for a captivating conversation with a true expert in the field. Family Physician, Lakeview Physicians Sport and Exercise Medicine, and Co-Owner, Reactivate Muskoka Podcast Host, Canadian Sports Medicine Review (Soundcloud, Spotify, Apple) Race Director, The TriMuskokan  Medical Director, Ironman 70.3 Muskoka Follow Rich on Instagram: @rich.trenholm.sportsmd

In this episode, hosts Mark and Jess are joined by the remarkable 2x Pro Champion, Alice Alberts, fresh off her recent triumph at Ironman Maryland – her second victory this year! Tune in as Alice provides a peek into her training regimen between Ironman Lake Placid and her triumphant performance at Ironman Maryland. Plus, get a perspective on how she's gearing up for the upcoming challenge at IM Florida. As the conversation unfolds, the trio delves into crucial considerations for athletes tackling races in hot and windy conditions, especially for those eyeing Kona. Gain invaluable insights into the strategic approaches that can make all the difference. To cap it off, our hosts and Alice engage in a lively discussion on their predictions for the swim, bike, and run segments, culminating in intriguing podium forecasts. Don't miss out on this episode filled with expert advice, candid reflections, and the excitement of high-stakes endurance racing!

Join Mark and Jess in this episode as they dive into the latest highlights in the world of triathlon. From the exhilarating Mens Ironman World Championships to the ITU Grand Final and the thrilling Paris Test Event, they cover it all. Plus, get the inside scoop on the hilarious face-off between Jackson and Lionel in their Instagram food battle and the world record day at the Berlin Marathon Mark goes through his Ironman Maryland experience, sharing the highs and lows of this grueling race. We finish chatting about Jess' journey as she preps for the Ironman World Championship. Her intense heat training, day to day nutrition, and dedication to clocking in those training hours while balancing a busy work schedule

In this episode, we sit down with the remarkable Katharina Hartmuth, a renowned German ultra runner who recently clinched a spectacular 2nd place finish at UTMB and Trail World Championship. Join us as we delve into the secrets of her post-race recovery routine, uncovering the strategies that keep her at the top of her game. Katharina takes us on a journey through her evolution into the world of ultra running, shedding light on what ignites her passion for this awe-inspiring sport. Discover her unique approach to training, where swimming and biking play pivotal roles in maintaining a harmonious balance. The heart of our conversation revolves around Katharina's leadup and race day experiences at UTMB, offering a vivid window into the challenges and triumphs of this elite level competition. Gain invaluable insights into her race and day-to-day nutrition, as she generously shares her vegetarian lifestyle and its impact on her performance. As our discussion unfolds, we explore the depths of Katharina's strength and recovery practices, uncovering the rituals that fortify her resilience. Tune in as she opens up about her future aspirations and the goals that drive her relentless pursuit of excellence. To cap it off, Katharina pays tribute to her endurance icons - the luminaries who inspire and shape her journey - including Courtney Dewalter, Zach Miller, Jan Frodeno, and Franco Colle. Don't miss this episode brimming with wisdom and inspiration from a true trailblazer in the world of ultra running. Follow Katharina on Instagram @galileo1307

Renee Kiley shares stories from her last number of months training in Europe, her incredible story from being a smoker in the corporate world to becoming a pro triathlete in the span of 3 years, her Norwegian coach, her pillars of performance that just yielded the 2nd fastest iron distance bike split of all time and her big future plans/goals Follow Renee @reneekiley_