Givin It A Tri - Balancing Life 1 Mile At A Time

 "Hydration and Electrolytes for Endurance Athletes"In this episode, Coach Ken dives into the critical role hydration and electrolytes play in optimizing endurance performance, especially as the seasons shift. Discover practical strategies to stay ahead of dehydration, balance your minerals, and enhance training results.Main Topics:The importance of daily hydration for endurance trainingHow weather changes affect sweat rates and hydration needsPractical self-analysis for hydration and electrolyte optimizationCommon mistakes in hydration routines and how to correct themEffective electrolyte products and sodium managementMonitoring hydration using urine color and body signalsAdjusting hydration strategies for heat and humidityThe impact of dehydration on heart rate and perceived effortIn this episode:Coach Ken explains why water alone isn’t enough, especially in warmer monthsHow to perform a simple urine color test to assess hydration statusThe significance of electrolytes like sodium, potassium, magnesium, and their role in muscle function and cramp preventionPractical tips for maintaining hydration throughout the day, not just during workoutsThe influence of weather on heart rate drift and training intensityHow to plan hydration and electrolyte intake based on activity duration and heatThe importance of revisiting and adjusting hydration routines seasonally Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

SummaryCoach Ken shares insights on endurance training, race preparation, and overcoming setbacks, emphasizing gratitude and proper training strategies.keywordsendurance training, race prep, heart rate tracking, bike fitting, injury recovery, marathon, PR, training tipskey topicsEndurance training progress and setbacksHeart rate tracking and sensor tipsBike fitting and cycling efficiencyInjury recovery and training adjustmentsRace preparation and mindset Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Understanding the Fundamentals of Performance Nutrition for Endurance AthletesIn this episode, Coach Ken from Giving It A Try breaks down the essentials of everyday fueling for athletes, emphasizing how proper nutrition impacts training, recovery, and performance. This casual yet insightful talk provides practical tips to optimize your diet for endurance sports, especially if you're aiming to break through plateaus or improve overall efficiency.Key topics:The critical role of fueling, not just training, in athletic performanceThe three macronutrients: carbohydrates, proteins, and fats—and their specific functionsWhy athletes underperform due to inadequate fueling rather than lack of trainingPractical strategies for balancing macronutrients daily without overcomplicating nutritionHow to adjust carbohydrate intake around workouts for energy and recoveryThe importance of sufficient protein intake for muscle repair and soreness reductionThe supporting role of healthy fats in hormonal health and long-term energyThe concept of 'safe mode' within the body when fueling and hormone balance are out of syncThe significance of consistency over perfection in nutrition habitsTactical tips for pre- and post-training fueling, including intra-workout nutritionThe impact of hydration and electrolytes on performance and recoveryNote: Remember, consistency beats perfection. Small adjustments over time lead to lasting results. Prioritize fueling, hydration, and smart recovery to maximize your endurance potential. Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode, coach Ken shares expert insights on improving running efficiency through cadence, form, and biomechanics. Learn practical tips to reduce injury risk, enhance performance, and make your runs more enjoyable by focusing on technique and smart training strategies.key topicsRunning cadence and its impact on performanceProper running form and body positioningBiomechanics and efficiency in runningkeywordsrunning efficiency, cadence, running form, injury prevention, endurance training, biomechanics, running tips, race performance, stride length, vertical oscillation Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode, Coach Ken emphasizes the critical role of strength training for endurance athletes. He shares personal experiences, training strategies, and practical tips to build durability, prevent injuries, and enhance performance through targeted strength routines.key topicsThe importance of strength training for endurance athletesHow to structure a strength training program in the off-seasonCommon mistakes and lessons learned in strength trainingThe role of core stability and posterior chain in injury preventionkeywordsendurance training, strength training, injury prevention, durability, athlete tips, training strategies Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Unlock the secrets to staying resilient through unpredictable weather, setbacks, and social media noise—plus, how to truly optimize recovery for peak performance. If you're an endurance athlete struggling to find the right balance amid chaos, this episode is your game-changer.Coach Ken dives deep into the raw realities of training, sharing firsthand insights from a recent injury comeback, a back-and-forth social media world full of conflicting advice, and the unnoticed power of recovery. Discover how to manage your training stress like filling a glass—knowing when to pour in fuel and when to drain out toxins for maximum gains. Ken reveals the truth about common myths in running, such as junk miles and stretching, cutting through the hype to highlight proven concepts like consistency, discipline, and progressive overload.You’ll learn specific tactics to optimize your sleep, diet, and mental resilience—crucial for turning chaos into progress. Ken emphasizes the importance of managing life's chaos like a boat in turbulent waters, reinforcing that maintaining balance and focus is the true secret to longevity in endurance sports. Whether you're battling injury, social media overload, or just trying to stay motivated, this episode offers clarity, practical strategies, and no-nonsense advice to elevate your performance and mindset.Become part of a gritty community dedicated to sustainable progress—because winning isn’t about shortcuts, it’s about the daily discipline and smart recovery. Perfect for endurance athletes, coaches, and anyone looking to rebuild resilience and accelerate their journey—tune in now to stay ahead of the chaos and keep your boat afloat.Coach Ken is a performance coach at Givin’ It A Tri, known for cutting through the noise and sharing real-world strategies that work. He’s helped hundreds of athletes improve their endurance, recovery, and mental toughness—no fluff, just proven principles. Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

SummaryIn this episode, Coach Ken discusses the fundamentals of heart rate training, emphasizing the importance of understanding heart rate zones and how to establish them accurately. He explains common mistakes athletes make regarding heart rate monitoring and the factors that can affect heart rate accuracy during training. The conversation also covers the significance of using proper tools for heart rate measurement and how environmental conditions can impact training effectiveness. Ken concludes with a look ahead to future topics related to endurance training.TakeawaysHeart rate is a feedback tool, not a scorecard.Understanding heart rate zones is crucial for effective training.Frustration in training often stems from incorrect heart rate zones.Field tests are essential for establishing accurate heart rate zones.Chest straps provide the most accurate heart rate data.Environmental factors can significantly affect heart rate during training.Heart rate will drift due to heat, fatigue, and stress.Training zones are ranges, not fixed numbers.Avoid negotiating your training plan based on emotions.Heart rate data needs context for proper interpretation.keywordsheart rate training, heart rate zones, endurance training, athlete coaching, training mistakes, heart rate monitoring, fitness tips, endurance athletes, training strategies, performance improvement Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

www.ncpdmemorial5k.com - 5k Race Informationwww.keelbadges.comsummaryIn this episode, Coach Ken discusses the current training conditions amidst a harsh winter, emphasizing the importance of focusing on foundational training concepts in endurance sports. He explains the significance of polarized training, the pitfalls of junk miles and intensity creep, and shares insights on effective training methods. Additionally, he talks about the latest cycling apps he's using, the revival of a local running club, and highlights the importance of custom gear for athletes. The episode concludes with a motivational message to stay safe and keep pushing forward in training.takeawaysEndurance training requires consistency and frequency.Junk miles can hinder recovery without providing benefits.Intensity creep can lead to increased fatigue and injury risk.Polarized training balances easy and high-intensity workouts.Key principles include progressive overload and proper recovery.Nutrition plays a crucial role in endurance performance.Cycling apps can enhance training efficiency and tracking.Reviving community running clubs fosters local engagement.Custom gear can provide safety and motivation for athletes.Staying healthy and safe is essential for long-term success.keywordsendurance training, polarized training, junk miles, intensity creep, cycling apps, running club, athlete gear, training methods, fitness tips, coaching Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Episode RecapElite endurance results don’t come from training harder—they come from training smarter, longer. In this episode, Coach Ken breaks down the 80/20 training principle and why most athletes plateau by chasing effort instead of executing with discipline. We dig into intensity discipline, the “gray zone,” early-season burnout, and the critical mindset shift from recreational training to a coached athlete identity. If you’ve ever felt like your training is consistent but your progress isn’t, this episode will help you reset your approach, respect easy days, and build fitness that actually shows up when it matters. Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode of the podcast, Ken Junior discusses the early stages of the 2026 racing season, highlighting the achievements of coached athletes and the importance of community support in endurance sports. He emphasizes the significance of understanding 80/20 training principles and athlete identity, particularly as athletes transition into more intense training blocks. Ken also addresses the mental challenges athletes face after races, especially when dealing with injuries or setbacks, drawing parallels to NASCAR racing to illustrate the importance of preparation and adaptability in overcoming obstacles.Ken further explores the technical aspects of training platforms, particularly Zwift and its integration with other training tools like Garmin and Training Peaks. He shares his experiences with these platforms, discussing the challenges of data management and the importance of consistent data collection for effective training analysis. The episode serves as a motivational reminder for athletes to find community support and utilize technology effectively to enhance their training and performance.keywordsendurance training, athlete identity, 80/20 training, injury recovery, cycling platforms, Zwift, Garmin, Training Peaks, community support, mental resiliencetakeaways"Setbacks happen, but having a community is key.""Control the controllables leading up to race day.""Find yourself a tribe, a team, a coach.""Data consistency is crucial for effective training analysis.""Every athlete faces challenges; it's how you respond that matters." Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode, Coach Ken from 'Givin' It A Tri' emphasizes the importance of establishing a clear endurance vision for 2026. He discusses how intentional planning and training can significantly impact an athlete's success throughout the year. Ken encourages listeners to reflect on their goals, whether they are new to endurance sports or seasoned athletes, and to create a structured roadmap that aligns with their aspirations. He highlights the significance of community support and coaching in navigating the chaotic nature of training, asserting that clarity and commitment are essential for progress.Ken also delves into the mindset required for success, urging athletes to focus on who they want to become rather than merely the outcomes they desire. He introduces a framework for goal setting, emphasizing the need for a clear 'A' goal, supportive 'B' and 'C' races, and a detailed plan for achieving these objectives. Throughout the conversation, he stresses the importance of consistency, recovery, and intentionality in training, reminding listeners that success is built on the systems and habits established throughout the year.takeaways"The athletes who progress are the ones who decide who they are becoming.""You don't rise to race day, you fall back on the systems you built.""2026 is going to be about doing the right thing. Consistency with intention.""Recovery is a part of training; it is just as important as your swimming, biking, and running.""Discipline early is definitely going to beat confidence later."keywordsendurance training, 2026 vision, intentional planning, coaching, athlete mindset, goal setting, recovery, consistency, triathlon, fitness Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode, Ken Junior reflects on the community's recent losses, dedicates his training year to two late athletes, and discusses the importance of setting A, B, and C goals for race planning. He emphasizes the need for consistency in training, warns against the pitfalls of comparison, and encourages listeners to focus on intentional progress rather than trendy fitness advice. The conversation wraps up with a call to action for community engagement and support.takeawaysKen dedicates his 2026 training year to two late athletes.A, B, and C goals help prioritize races effectively.A races are the main focus for peak performance.B races serve as tests for fitness and skills.C races are low-priority, fun events for motivation.Consistency in training is crucial for success.Avoid comparing your journey to others.Trendy fitness advice can be misleading.Intentional progress is key to achieving goals.Community support enhances the training experience.keywordsathlete training, race planning, A B C goals, endurance sports, community support, training consistency, fitness trends, intentional progress, triathlon, marathon Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode, Coach Ken reflects on the year 2025, discussing key themes in endurance training, the importance of strength training, mindset shifts for success, and setting goals for 2026. He emphasizes the value of consistency over intensity, the necessity of recovery, and the importance of viewing setbacks as learning opportunities. Ken also highlights the growth of his coaching community and the exciting plans for the upcoming year.takeawaysJanuary is a transitional period for reflection and planning.Consistency in training leads to long-term success.Strength training is essential for endurance athletes.Recovery is a critical performance skill.Setbacks should be viewed as data, not failures.Mindset shifts can enhance performance and confidence.Training should fit into the athlete's life circumstances.Community support is vital for athlete development.Setting clear goals helps maintain focus and motivation.Trusting the process is key to achieving endurance goals.keywordsendurance, coaching, athlete mindset, strength training, recovery, consistency, personal growth, triathlon, athlete development, 2025 review Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode, Coach Ken discusses the importance of setting goals and creating a roadmap for success in the upcoming year. He emphasizes the need for athletes to craft their personal comeback stories, establish a framework for achieving their goals, and the significance of community support in endurance sports. Coach Ken also highlights the inevitability of setbacks and the importance of having contingency plans in place.takeawaysThese talks are focused on the athlete community.Start thinking about your comeback story this year.Set realistic goals and build a framework to achieve them.January is a time for laying layers on top of goals.Setbacks are a part of the journey; have contingency plans.Community support is crucial for endurance athletes.Goal setting should be a structured process.Training smarter, not harder, is key to success.Engage with the community for shared experiences and support.Stay healthy and balanced while pursuing your goals.keywordsendurance, athlete, goal setting, community, coaching, comeback story, training, support, motivation, 2026 Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this conversation, Coach Ken reflects on the past year, emphasizing the importance of gratitude and preparation for the upcoming year. He discusses the significance of setting goals, utilizing Training Peaks for tracking progress, managing stress during the off-season, and celebrating achievements. The conversation wraps up with a positive outlook for 2026, encouraging athletes to embrace challenges and continue their growth journey.keywordscoaching, athlete training, Training Peaks, health management, goal setting, off-season, endurance sports, athlete community, stress management, personal growth Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode, Coach Ken shares his personal journey of recovery from a meniscus injury, discussing the emotional and physical challenges he faced. He emphasizes the importance of mindset, resilience, and the need to adjust goals during recovery. Ken also highlights the significance of strength training, communication with coaches, and the value of patience in the recovery process. Ultimately, he encourages listeners to view setbacks as part of the endurance journey and to find motivation in their own comebacks.takeawaysSetbacks are a natural part of an athlete's journey.Adjusting goals during recovery is crucial for mental health.Strength training is essential for a resilient body.Celebrate small wins to maintain motivation during recovery.Communication with coaches is key during injury recovery.Patience is vital; recovery takes time and effort.Injuries can lead to valuable lessons about training and body awareness.Every athlete experiences ups and downs in their training.Reframing setbacks can help maintain a positive mindset.Your recovery journey can inspire others facing similar challenges.keywordssetbacks, recovery, resilience, strength training, mindset, endurance, coaching, injury, athlete journey, mental health Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this conversation, Coach Ken discusses the significance of discipline among athletes, particularly during the off-season. He emphasizes the need for internal goals and consistency in training when external motivators, like races, are absent. The discussion highlights the importance of focusing on strength, nutrition, and sleep to maintain performance and prepare for future competitions.takeawaysThe most disciplined athletes are those who can work without a definitive goal.Internal goals are crucial during off-season training.Athletes thrive on having races to prepare for.Consistency can wane in the off-season without external motivation.Off-season is a time to focus on process goals.Dedicated strength programs are essential for athletes.Nutrition plays a key role in an athlete's performance.Sleep is a critical component of training.Setting personal goals can help maintain discipline.Athletes should use the off-season to build a strong foundation. Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode, Coach Ken discusses the excitement surrounding New York City Marathon week, emphasizing the importance of preparation and mental readiness for athletes. He introduces the concept of goal setting for the off-season, highlighting the need for a structured approach to achieve fitness objectives. The conversation shifts to the balance between intensity and recovery in training, stressing the significance of not overloading the body. Finally, Coach Ken looks ahead to 2026, sharing plans for community engagement and coaching opportunities.takeawaysIt's New York City Marathon week!Athletes should unwind and taper before the race.Goal setting is crucial for off-season success.Bring a pen and paper for goal setting discussions.Focus on being consistently good, not occasionally great.Train to run, not run to train.Balance intensity and recovery in training.Save intense efforts for the right days.Exciting plans are in place for 2026.Enjoy every mile of the marathon experience. Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode, Coach Ken discusses the essential aspects of marathon preparation, focusing on the final weeks leading up to race day. He emphasizes the importance of trusting your training, understanding the marathon distance, tapering effectively, and preparing mentally for the race. The conversation also covers pacing strategies, fueling logistics, and the significance of maintaining a positive mindset during the marathon. Coach Ken encourages runners to appreciate the journey and the hard work they've put in as they approach their race day.takeawaysTrust your training and come up with that pace plan.The marathon is a test of endurance on different levels.Tapering is crucial for optimal performance.Mental preparation is key to overcoming challenges.Break the race into segments for better focus.Fueling and hydration plans are essential for success.Pacing strategies should be tailored to individual abilities.Visualization can help ease race day anxiety.Encouragement from fellow runners can boost morale.Be grateful for the opportunity to run and push through pain.Chapters00:00Introduction to Marathon Season02:46Understanding the Marathon Distance06:00The Importance of Tapering08:50Mental Preparation for Race Day12:02Pacing Strategies for Success14:57Fueling and Logistics for Race Day19:59Final Thoughts and Encouragementkeywordsmarathon, training, tapering, mental preparation, pacing, fueling, race day, endurance, marathon season, Coach Ken Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode, Coach Ken discusses the transition into marathon season and the importance of utilizing the winter months to build healthy habits. He emphasizes the significance of tapering before race day, the necessity of pacing plans for performance goals, and the mental aspects of long runs. Additionally, he reflects on off-season strategies and personal setbacks, encouraging listeners to focus on future goals and the journey ahead.takeawaysThis is a time to build healthy habits.You're going to be three months ahead of them.It's a one day event that we're prepping for.A poorly executed race will still be a poor result.Trust the process.The 20 mile run is more of a mental component.You need to do that beforehand so that we can perform.Set a new standard at that distance.Keep bouncing life one mile at a time.It's time to focus on where you want to be next year. Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this episode, Coach Ken and athlete Jack Walsh discuss Jack's journey to completing his first Ironman in Madison, Wisconsin. They explore Jack's athletic background, the training process, race day experiences, and the emotional highs and lows of the journey. Jack shares insights on the importance of structure in training, the challenges faced during the race, and the sense of accomplishment that comes with crossing the finish line. The conversation emphasizes the balance between training and life, and encourages listeners to pursue their own endurance goals.TakeawaysJack's journey into endurance sports began during COVID.He transitioned from running to triathlons due to knee issues.Ironman marketing inspired Jack to pursue the challenge.Structured training helped Jack progress from injury to Ironman.Confidence in training led to a positive race mindset.The swim was mentally challenging but rewarding.Transitioning between events is crucial for performance.The bike course was hilly and challenging but enjoyable.Jack maintained a strong pace during the run despite fatigue.The finish line experience was surreal and fulfilling.Chapters00:00Introduction to the Journey01:24Jack's Athletic Background and Transition to Triathlon05:17Choosing Ironman Wisconsin06:57Training Structure and Overcoming Injuries10:36Training Progress and Life Balance12:08Building Confidence for Race Day16:04Race Day Overview and Conditions19:10The Swim Experience22:40Transitioning to the Bike25:08The Bike Course Experience25:43The Thrill of the Race: Spectating and Course Overview29:01Navigating the Bike Course: Challenges and Strategies30:52Transitioning to the Run: Preparing for the Final Leg33:16The Run Begins: Overcoming Initial Challenges36:15Fueling the Run: Strategies for Endurance37:29Pushing Through: The Mental Game of Endurance Racing40:20Crossing the Finish Line: The Emotional High44:05Reflections on the Journey: What’s Next?48:15Balancing Life and Training: The Sacrifices Made51:17Words of Wisdom: Encouragement for Aspiring AthletesIronman, triathlon, endurance sports, training, race recap, athlete journey, coaching, motivation, personal growth, fitness Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this conversation, Coach Ken discusses the excitement and preparation for race week, focusing on Ironman events. He addresses the common feelings of pre-race fatigue and anxiety, emphasizing the importance of trusting one's training and prioritizing recovery. Ken shares insights on pacing strategies for race day and the significance of maintaining a balanced training approach. He reflects on his personal coaching experiences and looks ahead to future opportunities in the coaching world, encouraging athletes to stay focused and motivated as they approach their races.Ironman, race week, pre-race anxiety, pacing strategies, recovery, coaching, athlete preparation, training balance, mental preparation, endurance sportsTakeawaysIt's Ironman week, full distance 70.3 coming in hot.You're done. There's nothing else you can do.It's almost like an overtraining hangover.Trust your training, prioritize recovery.The taper blues are real.The more masterfully an athlete can pace their race, the closer they're going to get to their full potential.Every workout has a reason.I could tell you what this athlete is training for right now.It's going to be pretty awesome.Stay safe, stay healthy, keep balancing life one mile at a time.Chapters00:00Race Week Excitement and Preparation06:11Managing Pre-Race Anxiety and Fatigue12:40Pacing Strategies for Race Day17:37Reflections and Future Plans Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Join Coach Ken as he dives into the exhilarating peak season for athletes and coaches. Discover the strategies and insights that fuel success during this critical time, from mastering the taper to visualizing race day triumphs. Whether you're gearing up for an Ironman or a fall marathon, this episode offers valuable tips and motivation to keep you on track. Tune in to learn how to balance training stress with life stress, and embrace the journey of continuous improvement. #PeakSeason #AthleteLife #CoachingSuccessYouTube Video Link - https://youtu.be/KwfRaXhMZrM Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

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YouTube Video Link  https://youtu.be/t-5tzxA3OS8This short epsidoe brings up the topics of:-How Data Collection can createw confidence in your training-What to do when your vacationing during training-Things to consider when choosing a longer distance-Some Random Thoughts and Motivation! Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

“Picture this: you’re weeks away from your big race. You’ve logged months of training, but now you’re wondering, ‘How do I make sure I’m at my best on race day? And how will I hold that goal pace when the pressure’s on?"Get ready to crush your next race with our deep dive into peaking, tapering, and nailing your race pace! In this episode, we break down how to optimize your training to hit peak performance, master the art of tapering to arrive fresh and strong, and execute a smart pacing strategy to hold your goal pace on race day. From practical tips like race-pace workouts and carb-loading to mental tricks for staying focused, we’ve got you covered. Whether you’re running a 5K, marathon, or triathlon, this episode answers the big question: “How will I hold my race pace when it counts?” Tune in for actionable advice, listener Q&A, and motivation to cross the finish line strong. Share your race goals with us on X using #RaceReady! Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Todays Epsidoe we discuss some coaching and training updates as well as a setback of my own, a torn meniscus, we are day 7 Post Op!  Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Ironman Distance Triathlon Fueling GuideFueling for an Ironman (2.4-mile swim, 112-mile bike, 26.2-mile run) is critical for success. A practiced nutrition plan sustains energy, prevents bonking, and aids recovery. Below are key strategies based on expert and athlete insights.Pre-Race FuelingCarb Loading (4-7 Days Out): Gradually increase carbohydrate intake to 8-12g/kg body weight daily to maximize glycogen stores. Focus on complex carbs like rice, pasta, or oats. Example: A 70kg 155lb athlete needs 560-840g carbs/day.Practice in Training: Test race-day nutrition (gels, bars, chews, drinks) during long training sessions to train your gut and confirm what works. Avoid new foods on race day.Night Before: Eat a familiar, carb-rich meal (e.g., pasta with lean protein, low-fat sauce). Avoid high-fiber or fatty foods to prevent GI distress.Race Morning (2-3 Hours Before): Consume 1-2g carbs/kg body weight (e.g., oatmeal, toast, banana, or sports drink for a 70kg athlete: 70-140g carbs). Sip water or an electrolyte drink to stay hydrated.Race-Day FuelingGeneral GuidelinesCarbohydrates: Aim for 60-90g carbs/hour (up to 120g/hour for advanced athletes using hydrogel products like Maurten). Use a mix of gels, chews, bars, or sports drinks.Hydration: Drink 500-750ml/hour, adjusting for sweat rate and weather conditions. Include 500-1000mg sodium/hour via electrolyte drinks or salt tablets. Tools like Precision Fuel & Hydration’s free Fuel & Hydration Planner can personalize this.Timing: Start fueling early (within 10-15 minutes on the bike) and consume small amounts every 20-30 minutes to maintain steady energy.By DisciplineSwim (2.4 miles, ~1-2 hours): Fueling is minimal due to logistics. If possible, sip a carb-electrolyte drink 10-15 minutes before the start.T1Bike (112 miles, ~5-7 hours): Primary fueling phase. Consume 60-90g carbs/hour (e.g., 2 gels at 25g carbs each + 500ml sports drink at 20g carbs). Sip water or electrolyte drink every 10-15 minutes. Example: 1 gel every 20 minutes + 1 bottle/hour.special needs bagT2Run (26.2 miles, ~3-5 hours): Maintain 30-60g carbs/hour via gels, chews, or drinks, as GI distress is more common. Rely on aid stations or carry a concentrated carb drink. Sip water and electrolytes to replace sweat losses.special needs bagPost-Race RecoveryImmediate (0-30 minutes): Consume 1-1.2g carbs/kg body weight + 20-25g protein (e.g., a recovery shake with milk, banana, and protein powder for a 70kg athlete: 70-84g carbs).Within 2 Hours: Eat a balanced meal with carbs, protein, and moderate fats (e.g., rice, chicken, vegetables).Hydration: Rehydrate with electrolyte-rich fluids until urine is pale yellow.Tips from Athletes and CoachesAlice Alberts (Pro Triathlete): “Fueling is a discipline. Train your gut like you train your swim, bike, and run.”Emma Yates (Age-Grouper, Ironman Wales): Used a mix of gels and sports drinks, adjusting based on course demands (e.g., hills) and aid station availability.Rebekah Keat (Coach): Start carb loading 4 days out. Test liquid vs. solid fuels in training to find your preference.Common Pitfalls to AvoidUnder-Fueling: Leads to bonking (glycogen depletion). Set a timer to eat/drink every 20-30 minutes.Over-Fueling: Causes GI distress. Stick to practiced amounts and avoid overconsuming at aid stations.Ignoring Sodium: Low sodium can cause cramps or hyponatremia. Test sweat rate and sodium needs in training (e.g., via sweat tests or Precision Fuel & Hydration). Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Podcast Episode: Fueling Strategies for Half Ironman SuccessJoin us on the Endurance Edge Podcast as we dive into expert fueling strategies to conquer your next Half Ironman (70.3) race! In this episode, we break down the science and practical tips for optimizing nutrition before, during, and after the 1.2-mile swim, 56-mile bike, and 13.1-mile run.What You'll Learn:Pre-Race Prep: Discover carb-loading techniques and race-morning meals to maximize glycogen stores without GI distress.On-Course Fueling: Learn how to consume 60-90g of carbs per hour on the bike and 30-60g on the run, using gels, chews, and sports drinks tailored to your needs.Hydration Hacks: Understand how to balance fluids and electrolytes to avoid dehydration and cramping, with tips on using on-course.Recovery Nutrition: Get actionable advice on post-race refueling with carbs and protein to kickstart recovery and prepare for your next challenge.We share real-world insights, drawing from experiences with top triathletes and age-groupers alike. Whether you're a first-timer or chasing a PR, this episode will help you fine-tune your nutrition plan to cross the finish line strong. Tune in for practical tips, common pitfalls to avoid, and how to test your fueling strategy in training to ensure race-day success.Listen Now: Available on Apple Podcasts, Spotify, or wherever you get your podcasts. Don’t miss out—subscribe and share to fuel your Half Ironman journey! Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Join us as we dive into the critical role of electrolytes and sodium in endurance sports. From understanding why sodium is king for hydration to comparing popular brands like LMNT, Ultima, BPN Electrolytes, and SaltStick Capsules, this episode is packed with science-backed insights and practical tips for runners, cyclists, and triathletes. Whether you're training for a marathon or an ultra, learn how to optimize your hydration strategy and avoid the dreaded bonk!Brand Links:LMNT: https://drinklmnt.comUltima: https://ultimareplenisher.comBPN: https://bareperformancenutrition.comSaltStick: https://saltstick.com Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

This episode features a long-time coached runner who has overcome significant setbacks, including injuries and childbirth, to achieve remarkable comebacks in their running career. The conversation dives into their personal journey, the challenges they faced, and how the 80/20 endurance principles—focusing on 80% low-intensity and 20% high-intensity training—played a pivotal role in their recovery and success. Listeners will gain insights into resilience, training strategies, and balancing running with life’s demands.Katie Bell, Competitive runner with years of experience, has faced some setbacks and been through childbirth, she has returned successfully each time to competitive running using 80/20 principles.She has completed multiple marathons, half marathons and a 50 Ultra Trail marathon, with the drive to always better herself each time thorugh a training cycle and A RACE Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Building Strength for Endurance: A Guide for Runners, Cyclists, and TriathletesFREE 4 WEEK PLAN AVAILABLE HEREhttps://www.givinitatri.com/resources/feba1436-ed3b-41ff-8555-36c91fa1a9884 Week Plan Available On Training Peakshttps://www.trainingpeaks.com/training-plans/other/tp-559031/4-week-strength-for-endurance-athletes-2025-w-pdfCOUPON CODE - PODCASTFREE Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Quick talk on my 4 year anniversary of starting a YouTube channel where I started to document my journey in Endurance Sports.  Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Alright everyone, settle in, because we've got a fantastic guest joining us on the podcast today! I am absolutely thrilled to introduce you to an athlete who has been on an incredible journey over the past 10 months.She's someone who has embraced the challenge, put in the work, and seen some remarkable results. In just under a year of being coached, she's not only completed a half marathon – a significant accomplishment in itself – but she's also recently tackled and conquered her first ever 50k distance! That's right, a 50-kilometer ultra-marathon!Her dedication, perseverance, and willingness to push her limits are truly inspiring. She's a testament to what can be achieved with consistent effort and guidanceThe Forgotten Forest Awaits:Deep in the heart of Roosevelt Forest, where the trails whisper secrets and the trees stand as silent sentinels, an endurance challenge like no other awaits. Some say the forest was forgotten—but for those who run here, it’s anything but. The Forgotten Forest 9-Hour Ultra isn’t just about logging miles—it’s about testing your limits, supporting your fellow runners, and soaking in the beauty of the trails.The event runs from 8:30 AM to 5:30 PM on a well-marked single and double-track loop with approximately 131 feet of elevation gain per lap.All racers, runners, joggers, hikers, and walkers are welcome to participate, this is an excellent race for those looking to achieve a new personal best, tackle a 50k or more, or as a training run for a longer run later in the season. Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Marathon Festival Recap! Join us as we break down all the excitement from the weekend, including a deep dive into the numbers from our half marathon race. Gear up for data-driven insights! Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Shore2Shore 50k and Review w/ Coach Ryan from www.runningape.comShore2Shore 50k a point to point race on the entirety of  Suffolk County Long Island Greenbelt Trail .  Roughly   1200ft of elevation for the 50k and far less for the 25. Most of the climbing is done in the northern  10 miles of the course.  There is a solid mixture of trail, roads, road crossings and bike path. www.happilyrunning.com Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Podcast Episode: 80/20 Training Changed The Game Welcome back to Givin It A Tri the podcast where we dive deep into the world of endurance sports and training! I’m your host, Coach Ken and today, we're going to explore a game-changing approach to training known as the 80/20 method. Whether you're a seasoned athlete or just starting your endurance journey, this episode will provide valuable insights and tips to optimize your training regimen.Thanks for tuning in, video on YOUTube, or search Givin It A Tri in your on your favorite platformhttps://www.8020endurance.com/ Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Welcome to Coffee w/ Coach!We dive into some Q&A from listeners and local athletes. Some Topics Include: My running and history of Run racesThe RunGap APPUpdate on my Training and RacingGarming Training Status QuestionsInfluencers vs Scientific Studies - ELITE BEST PRACTICESData - Paralysis by AnalysisFocus inputs not the outputsExecution of workout not the outcome Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

This episode we dive into goal setting with Endurance Sports using a few sound techniques such as:-Using the SMART Method-Discuss Goals / Anti Goals/ and Collateral Damage-Decision Making-Outcome/Performance/Process Goals-Vision and Manifesting Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

The Strength of Endurance I talk about the sacrifices that were had in Endurance sports, but also the priceless return on your investment you can get during the journey. SACRIFICE -  an act of giving up something valued for the sake of something else regarded as more important or worthy.Endurance training—think running, cycling, swimming, or any activity that gets you huffing and puffing for a while—does more than just make your body tougher. It’s a serious workout for your brain too. Here’s what you gain mentally from sticking with it:Self induced stressStress and Anxiety Reduction: When you’re pushing through a long run or ride, your body pumps out endorphins—those feel-good chemicals that act like natural painkillers. Studies show this can lower cortisol (the stress hormone) levels, leaving you calmer. People who do regular endurance exercise often report feeling less anxious over time, like their brain gets better at shrugging off life’s nonsense.Improved Mood: That endorphin hit doesn’t just chill you out—it can lift you up too. Research ties endurance training to lower rates of depression. It’s not a cure-all, but it’s like giving your brain a steady drip of optimism. Plus, the rhythm of something like running can almost be meditative, helping you zone out the gloom.Better Focus and Cognitive Sharpness: Your brain loves oxygen, and endurance work floods it with more blood flow. Over time, this boosts memory and concentration. Studies on aerobic exercise show it can even grow the hippocampus—that’s the part of your brain handling learning and recall. So, you’re not just running circles around the track; you’re sharpening your mind too.Resilience and Grit: There’s something about grinding through mile 10 or lap 50 that teaches you to handle discomfort. Psychologically, it builds mental toughness. You learn to push past “I can’t” and that spills over into everyday life—deadlines, arguments, whatever. It’s like training your willpower muscle.Confidence Boost: Finishing a long session, especially one you didn’t think you could, feels like a win. That sense of accomplishment stacks up, making you feel more capable overall. It’s not just physical—it’s your brain telling you, “Yeah, I’ve got this.”Better Sleep: Endurance training tires you out in a good way. Research shows it can help you fall asleep faster and sleep deeper, which is huge for mental clarity. A rested brain is a happier, less cranky brain.The catch? You’ve got to keep at it. The mental gains don’t come from one heroic 5K—they build with consistency. Start small if you’re new; even 20-30 minutes a few times a week can kick things off. Overdo it, though, and you might stress your system, which can backfire mentally—think burnout or irritability. Balance is key. MORE IS NOT BETTER - FIND YOUR BALANCE Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

This episode Coach Ken deep dives in on the BIG blocks that need to be done by new or newer endurance athletes. Mental mindset tips and more! Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Meet Coach Ryan from www.runningape.com Ryan and I have been running and training together for a few years, listen to his journey into Ultra running and how he got started in the coaching space. The main topic of this episode to help anyone who is curious or thinking about stepping into the Ultra Running journey, as well as things to consider when making that decision.  Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this podcast episode, the host shares their personal journey towards becoming an endurance coach. They discuss the motivation behind their decision to help others achieve their fitness goals, emphasizing the transformative power of endurance sports. The host reflects on their own experiences with training, the challenges they faced, and the lessons learned along the way. They highlight the importance of community support, personalized coaching approaches, and the joy of witnessing athletes reach their milestones. The episode also includes tips for aspiring coaches and emphasizes the fulfillment that comes from empowering others in their endurance journeys. Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this podcast episode, the host shares their transformative journey leading up to their first Ironman race and a challenging 50k distance event. They discuss the physical and mental hurdles faced during training, including balancing work, family, and the demands of rigorous preparation. The host highlights key moments of self-discovery, resilience, and the support of the running community. They share valuable tips for aspiring triathletes and ultra-runners, emphasizing the importance of setting goals, staying disciplined, and nurturing a positive mindset. The episode culminates in a heartfelt reflection on crossing the finish line, celebrating not just the achievement, but the personal growth that came with the experience. Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

In this podcast episode, the host shares an inspiring journey from a sedentary lifestyle to becoming a multi-sport athlete and half Ironman finisher. The episode details the initial struggles of starting with the Couch to 5K program, emphasizing the challenges of building endurance and overcoming mental barriers along the way. As the host progresses, they recount the transition to training for a half marathon, reflecting on the physical and emotional growth experienced through consistent effort and commitment. The discussion then shifts to the preparation and excitement leading up to the half Ironman, detailing the rigorous training and multi-sport challenges faced, such as swimming, cycling, and running. The host highlights key learnings from their journey, including the importance of setting realistic goals, staying motivated, and the support from friends and community. Ultimately, the episode is both motivational and informative, encouraging listeners to pursue their fitness goals, no matter how daunting they may seem.Follow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri

Welcome to  Givin It A Tri Balancing Life 1 Mile At A Time, the podcast that dives deep into the world of endurance sports from Triathlon to Ultras and everything in between including the remarkable journey of individuals who embrace the challenge! Whether you’re a seasoned athlete, a curious beginner, or simply an enthusiast of inspiring stories, this podcast is designed for you.Join your host myself, Coach Ken as I explore a variety of topics, from training tips and nutritional advice to race-day strategies and personal anecdotes. Episodes will feature insightful interviews with amateur age groupers, elite athletes, coaches, and everyday athletes and experts who share their experiences, tips, and the motivation behind their passion for the sport.With a blend of expert advice, personal stories, and a dash of humor, the Givin' It A Tri podcast aims to empower you to push your limits, set new goals, and discover the thrill of competing in endurance sports. Tune in as we celebrate the spirit of perseverance and community in the world of endurance sports.So lace up your shoes, grab your gear, and get ready to get inspired — because if you’ve ever thought about giving it a tri, this is the place to start!Subscribe today on your favorite podcast platform and make every effort count!www.givinitatri.comFollow Along!www.givinitatri.comhttps://www.facebook.com/GivinItATriOfficialhttps://www.instagram.com/givin_it_a_tri/https://www.youtube.com/@GivinItATri